Seated rotation

Warning! For people with one side disk hernia..do this rotation only in side where the hernia is.

To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward to avoid rounding your back. Relax, and keep your ears, shoulders, and hips aligned.

• Fold your arms, elbows just below shoulder height.
  
  
• Turn from the waist with hips forward. Turn your head last.
  
  
• Hold for a count of 5. Return to starting position.
  
  
• Repeat 5 times on one side. Then switch sides.