Back Swing Rotation

1. Starting Position:
- Stand up straight with your feet shoulder-width apart.
- Keep your knees slightly bent and your weight evenly distributed on both feet.

2. Hand Placement:
- Bring your hands together in front of your chest. You can clasp your fingers or place your palms together.

3. Engage Your Core:
- Tighten your abdominal muscles to stabilize your torso.

4. Rotation:
- Slowly rotate your torso to the right while keeping your hips facing forward.
- Make sure the movement is controlled, focusing on using your waist and not your legs.

5. Back Swing:
- After reaching the rightmost position, hold for a brief moment.
- Gradually return to the center.

6. Repeat on the Other Side:
- Now rotate your torso to the left, again holding for a moment before returning to center.
- This completes one full rotation set.

7. Repetitions:
- Perform 10-15 repetitions on each side.
- Make sure to breathe steadily throughout the exercise.

8. Cool Down:
- After completing the repetitions, shake out your arms and legs to relax your body.

Tips:

- Keep your movements slow and controlled to prevent injury.
- Focus on a full range of motion without overextending.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you become more comfortable.