Seated Thoracic Rotations (with Chair Support)

• Great for improving spinal mobility in a safe, controlled seated position.

• Encourages awareness of posture and controlled movement.

Standing Trunk Rotations with a Resistance Band

• Functional movement for real-life tasks (e.g., reaching for a seatbelt, turning while walking).

• Adds light resistance to build strength in the core and obliques, but can be done without resistance.

Medicine Ball or Light Weight Wood Chops (Low to High)

• Teaches controlled rotational force.

• Excellent for cross-body coordination and functional strength.

• If weights aren’t available, use a large drink bottle or can of vegetables.

90/90 Seated Hip Rotations

• Addresses rotational capacity from the hips — a key area often overlooked in spinal rotation limitations.

• Can help reduce compensations in the low back.