The active rotation stretch is an effective warm up exercise to improve mobility and range of motion for rotational movement of the spine.
- Stand with feet shoulder width apart and arms extended at the sides with palms facing up.
- Slowly rotate to the left by rotating the hips.
- As you reach the end of the range of motion only rotating your hips, lift the right heel off the ground to reduce stress on the knee and rotate shoulders.
- Hold for 1-2 seconds.
- Return to starting position and alternate sides for a total of 10 repetitions (5 per side).
To reduce the intensity of the stretch, let the arms hang at the sides or place them on the hips.