1. Starting Position:
- Sit on the floor with your legs extended in front of you.
- Bend your knees and bring your feet flat on the ground, slightly closer to your body.
2. Crossing Arms:
- Cross your arms over your chest. You can place your hands on your shoulders or cross them over your upper arms.
3. Positioning Your Back:
- Lean back gently, keeping your back straight. Your torso should create an angle with your thighs.
4. Engaging Your Core:
- Tighten your abdominal muscles to support your back. Make sure your core is engaged throughout the movement.
5. Movement:
- While leaning back, hold the position for a few seconds, feeling a slight stretch in your lower back.
- Maintain a neutral head position, keeping your gaze slightly upward.
6. Breathing:
- Breathe in deeply as you lean back, and exhale slowly while holding the position.
- Focus on your breathing to help maintain relaxation.
7. Returning to Starting Position:
- Slowly return to the starting position by engaging your core and lifting your torso upright.
8. Repetitions:
- Repeat the lean back for 5-10 repetitions, holding for 5-10 seconds each time, or as comfortable.
9. Cool Down:
- After completing your repetitions, take a moment to sit upright and stretch gently before moving on to another exercise.
Tips:
- Ensure your movements are slow and controlled to prevent any strain.
- If you feel any discomfort in your lower back, adjust your leaning angle or take breaks as needed.
