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If you want to improve your golf or racket swing or feel better walking often, you need to improve the efficiency of how your body rotates. 

When we lack rotation through our spine and pelvis, we move through other areas like the shoulders, hips, and knees. There are three keys to improving rotation and, simultaneously, improving the health of your spine and joints.  They are:

1. Maintain alignment. When you repeatedly move or shear out of alignment, it starts to wear down the discs in the spine and the structure of your joints.  This goes beyond normal wear and tear due to getting older.  Think of a golfer that hits a ball a hundred times a day at full strength.  Without optimal rotation through the spine and hips, the golfer will find the force from other areas in the body.

2. Maintain optimal three-dimensional breathing.  Your deepest core muscle, the diaphragm, is also the primary muscle of respiration. When this muscle does not work...