Chair Seated Upright Twist

1. Starting Position:
- Sit upright on the chair with your feet flat on the ground, about hip-width apart. Ensure your back is straight and your shoulders are relaxed.
- Place your hands behind your head, gently supporting your neck. Keep your elbows wide.

2. Engaging Your Core:
- Take a deep breath in and engage your abdominal muscles. This will help stabilize your core during the movement.

3. Twisting Movement:
- Slowly twist your torso to the right side. Keep your hips facing forward as you initiate the twist from your waist.
- Look over your right shoulder as you twist to deepen the stretch.
- Hold this position for 1-2 seconds.

4. Returning to Center:
- Gently unwind and return to the starting position, resting your hands behind your head again.

5. Repeat on the Other Side:
- Now twist your torso to the left side, looking over your left shoulder.
- Hold this position for 1-2 seconds.

6. Repetitions:
- Perform 10-15 twists on each side, ensuring that the movements are controlled and smooth.

7. Breathing:
- Breathe out as you twist and breathe in as you return to the center.

8. Cool Down:
- After completing the repetitions, take a moment to sit upright with your back straight and breathe deeply to relax.

Tips for Beginners:
- Start with a small range of motion and gradually increase as you become more comfortable with the exercise.
- Avoid forcing the twist; focus on the stretch and maintaining good posture throughout the movement.