Starting Position: Stand sideways to a cable / band with your feet hip-width apart. Hold the cable / band handle relatively close to your body slightly below chest height, positioning your hands at the midline of your body. Engage your abdominal / core muscles to brace your torso. Keeping your torso vertical to the floor, pull your shoulder blades down your back without arching your low back.
Exhale and slowly rotate your torso away from the cable / band anchor, keeping your upper arms at your sides, elbows bent and hands positioned at the midline of your body (not illustrated in photo). Your head, chest and torso should all move together. Avoid leaning your torso in the direction of your movement. Hold this end position briefly. Rotate back toward the cable or return to starting position. After performing a prescribed number of repetitions, turn to face the opposite direction and repeat the movement.
Exercise Variation: Repeat the same exercise, but fully extend your arms to shoulder height and keep your arms in this position throughout the exercise. The longer lever increases the loading on the spine, requiring the core muscles to work harder.
Engage your abdominal / core muscles throughout this exercise to stabilize and protect your spine.