Back & Shoulder Slight-Squat Rotation

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.