A big part of developing a healthy, strong back is learning to train the small rotator muscles of the spine. With this exercise, you can maintain a strong base of support with your lower body. For the best results, make sure you do this move slowly, with precision, control and consistency.
1 Lie face down on a padded surface or a mat. Straighten your legs behind you with the tops of your feet on the floor. Rest your right forearm under your face for support. Stretch your left hand to the back of your left thigh. Pull your abdominals in toward your spine and make sure both hip bones are on the floor.
2 Inhale, contract your back muscles and lift your chest off the floor. Without twisting the lower half of your body, look back and revolve your left shoulder toward your legs. Slide your fingertips to touch the back of your left knee. Pause for two seconds, checking to make sure both hips are still on the floor. Exhale, return your shoulders to center and slowly lower your torso to the floor. Repeat three to four times and repeat on the opposite side.