Rotation Exercises: Greater Flexibility for the Spine

Start with your feet shoulder-width apart. Take a large step backward. Place the hand on the same side at the level of your front knee. Lower your hips. Move the elbow of your other arm along your lower leg toward your heel. Hold the position for 3 seconds. Move the same arm upward. Your gaze follows your hand.

Stand with your feet shoulder-width apart. Grasp the STRETCH BAND with your fingertips. Bring it up to the back of your head. Rotate your upper body to one side. Your head follows the movement. Hold the position and repeat on the other side.

Get into a half-kneeling position. Grasp the STRETCH BAND with your fingertips and bring it behind your head. Rotate your upper body toward the opposite side of your back leg. Keep your gaze on your hand.

Assume a wide lunge position. Turn your back leg 45 degrees outward. Place a BLOCK on the outside next to your front leg and rest the opposite hand on it. Rotate your upper body toward the BLOCK. Extend your free arm upward. Your gaze follows your hand.

Start in a side-lying position on the floor. Bend your top leg to a 90° angle. Place it in front of your body on the BLACKROLL. Use your lower hand to hold your bent knee down. Extend your top arm. Rotate backward toward the floor from your thoracic spine and shoulder. Let your gaze follow the rotating arm.