Increase Your Back's Flexibility with This Rotation

Use this rotation exercise to strengthen your lower-back muscles and improve your spine's flexibility. During this exercise, try to keep both arms and shoulders flat on the floor. Ask your physical therapist to show you the exercise if needed.

Follow these steps:

• Lie flat on the floor. With your legs together, bend your knees and keep your feet flat on the floor.
• Allow yourself to relax and become comfortable in this position.
• Keeping both knees bent and together, slowly lower (drop) both legs to one side, getting them as close to the floor as possible without forcing them. Only go as far as you are comfortable. Turn your head in the opposite direction as your knees or as directed by your physical therapist. Try to keep your arms and shoulders flat on the floor.
• Hold this position for 10 to 30 seconds, and then switch sides. Repeat the exercise for at least 3 to 5 times on each side.