Alternate Obliques Pulse Twist Side Reach

Positioning

1. Starting Position: Stand tall with your feet shoulder-width apart. Keep your knees slightly bent.
2. Place your hands on your hips or extend them out to the sides for balance.

Movement Instructions

1. Engage Your Core: Tighten your abdominal muscles to stabilize your torso.
2. Twist to One Side: Rotate your upper body to the right, bringing your right hand toward your right hip while keeping your left hand extended out.
3. Pulse: Make small, controlled pulses with your torso in the twisted position. Move gently back and forth while maintaining the twist. Aim for 3-5 short pulses.
4. Reach: After pulsing, extend your left arm overhead and lean slightly to your right. This should feel like a side stretch along your left side. Hold for a second.
5. Return to Start: Slowly unwind back to the starting position.
6. Switch Sides: Now repeat the movement on the left side. Twist to the left, pulse, and then reach your right arm overhead while leaning slightly to the left.
7. Repeat: Alternate sides for a total of 3-5 rounds on each side.

Tips

- Keep your movements controlled to avoid straining your back.
- Focus on your breathing; exhale during the twist and pulse, and inhale during the return.
- Maintain a neutral spine and avoid leaning too far back or forward.