ROTATE

One of the easiest examples of rotation is putting on your seatbelt, as simple a task it is. In the sports world there’s any number of examples: tennis, golf, baseball, volleyball, you can name it, and there is probably rotation. Rotation is mainly a core exercise. You use your core muscles (abdominals, spine stabilizers) to twist your torso around your hips. Adding more muscles like, hips, legs, shoulders to rotation will only increase the torque you create through the center of your body. One exercise that you can do at home to work on rotational strength would be to take something light like a gallon of water and transfer it from one table to another while standing in the middle of the tables. Make sure that you keep your feet point in such a way that you could just take a step or two and be out from in between the tables. As you get stronger you can always increase the weight that you transfer, like your 5-gallon deep frying pot that you use to deep fry the Thanksgiving Turkey. One thing you need to make sure that you do, is match every rotation with it’s opposite rotation in order to ensure muscle balance.
There’s another way that you can look at rotation, it’s called anti-rotation. Anti-rotation uses all of the same muscles that you use to rotate your body, you just use them to prevent your body from rotating. a really good exercise to try to know what I mean about anti-rotation is called a Bird Dog. you can try it yourself by getting down onto your hand and knees, keep your chin tucked and your low spine neutral (glutes activated and tailbone slightly tucked). Then, stick your right arm straight out while simultaneously raising your left leg off the floor sticking it straight out, heel driving away from you. You’ll notice that your whole torso has to fight to maintain balance so you don’t fall. Those will be all of your rotational muscles working to stabilize your body. Hold this for 1-5 seconds then slowly bring your hands and knees to the ground, and then switch. Add this exercise for 10-30 reps each day to help maintain core