Back Exercises: Seated Rotation
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 and elbows just below shoulder height.
Turn from the waist with hips forward. Turn your head last. Do not push through the pain.
Hold for a count of 10 to 30. Return to starting position.
Repeat 3 to 5 times on one side. Then switch sides.