Standing Back Squeeze Rotation

1. 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.

2. 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.

3. 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.

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

5. Breathing:
- Inhale as you rotate to one side, and exhale as you return to the starting position.

6. 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.