Torso twists are a basic exercises where you can use a dowel rod or golf club as a prop. Put this prop behind your back and hold it there with your arms by pressing the rod against your back. Then you will rotate your body as far as possible in one direction and then do so going back the opposite way. Slowly and fluidly complete 30 full twists both ways. This will increase rotational movement and help with injury prevention.
While sitting upright with your legs extended, cross one leg up over the other and put the foot of that leg on the ground. Your foot should be planted on the outside of the opposite knee. Then bring the opposite arm over the knee and push softly, rotating your torso and stretching out your back. Do this stretch for 2 sets of 20 seconds on both sides. This will increase torso mobility for rotation.
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In this exercise, stand with your legs shoulder width apart. Then bring your hands together and reach as high as you can. In a clockwise movement, move in a circular movement to your side, down to your feet and back to the top. Throughout the entire movement reach out as far as possible, creating the largest stretch. Complete 10 clockwise and 10 counterclockwise. Complete these exercises routinely for maximum benefits.