Standing Back Squeeze Rotation

Starting Position:

• Stand with your feet shoulder-width apart.

• Keep your knees slightly bent.

• Engage your core by pulling your belly button towards your spine.

• Extend your arms in front of you at shoulder height with your palms facing down.

Movement:

• Slowly rotate your upper body to the right while keeping your hips facing forward. Your arms should remain extended in front of you.

• As you rotate, squeeze your shoulder blades together to engage your upper back muscles.

• Hold the rotated position for a moment, maintaining tension in your back.

Return:

• Slowly return to the starting position, aligning your arms back in front of you.

• Repeat the rotation to the left, again squeezing your shoulder blades together.

Repetitions:

• Perform 10-15 repetitions on each side, ensuring that your movement is controlled and steady.

Breathing:

• Inhale as you rotate to one side, and exhale as you return to the starting position.

Key Tips:

• Keep your movements slow and controlled to avoid injury.

• Focus on the squeeze of your shoulder blades for maximum benefit.

• Maintain a neutral spine throughout the exercise.