1. Starting Position:
- Stand with your feet shoulder-width apart.
- Your toes should be pointing slightly outward.
- Keep your arms relaxed at your sides.
2. Squatting:
- Begin by bending your knees and pushing your hips back as if you are sitting into a chair.
- Lower yourself into a slight squat until your thighs are parallel to the ground or as low as comfortable.
- Ensure that your knees are aligned with your toes and do not extend past them.
3. Rotating:
- While in the squat position, raise your arms out to the sides to shoulder height, palms facing down.
- Rotate your upper body to the right, reaching your right arm toward your right side while keeping your left arm extended outward.
- Hold this position for a moment, engaging your core and feeling the stretch in your back and shoulders.
4. Return to Center:
- Bring your torso back to center and lower your arms back down to your sides.
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5. Standing Up:
- Push through your heels to stand back up, straightening your legs as you return to the starting position.
6. Repeat:
- Perform the same sequence, but this time rotate to the left.
- Alternate between right and left rotations for a series of repetitions, aiming for 8-10 on each side.
Tips:
- Maintain a straight back throughout the movement, avoiding any rounding of your spine.
- Keep your head up and gaze forward to help maintain balance.
- Move slowly and with control to maximize benefits and reduce the risk of injury.
