Do Torso Circles (Trunk Rotations)

 

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While this exercise is great for the lumbar spine, it is also good for exercising the hip joints as it gently circumducts the pelvic bowl over both hip joints.

To do it, stand with your feet shoulder width apart, hands on your hips.  Bend your torso downwards (careful if you have low back pain/ bulging disc) and rotate it in large circles in a clockwise direction.  Do ten clockwise, then reverse direction and do ten more, twice a day.  You should feel the ball of your hip joints move inside the socket a full 360 degrees.

This circular movement can stimulate secretion of synovial fluid, the “motor oil” of all major joints.

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