Many people get back and other joint injuries from rotating their torso. This is usually caused by either muscle and joint stiffness or constant wear-and-tear of the joints from improper movement, says physical therapist Gray Cook, author of "Movement." You need proper conditioning to prevent pain and injury in your spine and hips and to improve athletic performance.Ridding Asymmetries
Rotation exercises can determine if one side of your body is stronger and more mobile than the other side. Body asymmetry is one of the primary causes of injury and pain, according to Cook. It often is caused by rotating one side of your body in one direction repeatedly, which is common among many athletes, such as golfers and baseball players. Reducing or getting rid of asymmetries will help you alleviate joint pain and prevent early onset of arthritis and other joint and muscle diseases.
Body Synchronization
Body synchronization refers to how well your brain initiates and executes movement patterns by firing the right muscles at the right time. People with weak stabilizers, which are muscles closest to your joints, tend to fire their movers first, which are muscles near the surface of you body, according to Vern Gambetta, author of "Athletic Development." This causes misalignment of your joints, which leads to excessive wear and tear, strained ligaments and tendons, and dislocations. Performing proper rotation exercises will help you fire the stabilizers before you fire your movers to prevent injury.
Improve Spine Mobility
Mobility refers to your ability to move freely and within your full range of motion. People who lack rotation mobility can easily strain a muscle or cause disc herniation in the spine. During rotation exercises, gradually increase your range of motion with every repetition, and never move beyond your normal range of motion.
Sample Exercise
Lie on the left side of your body with your legs bent at 90 degrees at your hip and knee joints. Put your arms in front of your chest with your palms together. Your head should be off the ground. While keeping your thighs together, rotate your torso to your right, and lift your right arm straight up and down to the ground to your right. Do not move your legs. When you have reached your maximum range of motion, hold the stretch for two deep breaths and let gravity put your arm and body down. Return to the starting position, and repeat the movement five to 10 times. Perform two sets on each side. If one side of your body is less mobile than the other side, perform an extra set on the tighter side.
