Seated Back Twist

1. Begin by sitting on the floor with your legs crossed or in a comfortable seated position that allows you to maintain an upright posture.

2. Place your hands behind your head, elbows pointing outward, with your spine in neutral alignment.

3. Gently rotate your torso to the right side, aiming to keep your hips square and the movement smooth without jerking or forcing the twist.

4. Hold the twist for a desired number of seconds, feeling a stretch through your back, obliques, and shoulders.

5. Slowly return to the neutral starting position.

6. Repeat the twist on the left side, again holding for the same duration.

7. Perform an equal number of repetitions on each side, aiming for controlled, mindful movements and stretches.

Note: It is important to perform this exercise with controlled breathing and without straining the back or neck. Keep the movement range within your comfort zone, and gradually increase the intensity as your flexibility improves.

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