HOW: Begin this exercise sitting with your legs straddling the back of the chair to help brace your hips and low back. Once in this position, cross your arms across your chest and quickly rotate your body towards one side for the prescribed amount of reps or time and then repeat on the other side. Remember to slowly increase the amount of rotation you are performing on each repetition.
FEEL: You should feel your core muscles working to assist with this exercise as well as mobilization through your mid-back region.
COMPENSATION: Be sure to lead with your eyes when performing this exercise and to not keep your head in a static position.