Standing Torso Twist with Arm Swing

1. Starting Position:

   • Stand up straight with your feet shoulder-width apart.

   • Keep your knees slightly bent and your weight evenly distributed on both feet.

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

2. Arm Positioning:

   • Raise your arms to shoulder height, bending your elbows at a 90-degree angle. Your forearms should be parallel to the ground, palms facing forward.

3. Movement:

   • Begin the exercise by twisting your torso to the right. Allow your arms to move with the movement, so they swing naturally to the right.

   • As you twist, keep your hips facing forward and lead the movement with your torso, not your arms.

   • Hold the twisted position for a moment, feeling the stretch in your back and waist.

4. Return to Center:

   • Slowly return your torso to the starting position, bringing your arms back to shoulder height.

5. Repeat on the Other Side:

   • Now twist your torso to the left, allowing your arms to swing naturally in that direction.

   • Hold again for a moment before returning to the center.

6. Repetitions:

   • Continue alternating sides for 10-15 repetitions on each side, focusing on smooth and controlled movements.

7. Breathing:

   • Inhale as you twist to one side and exhale as you return to the center.

8. Cool Down:

   • Finish the exercise by standing still and taking a few deep breaths, relaxing your arms at your sides.

Tips:

• Maintain good posture throughout the exercise.

• Avoid forcing the twist; only move as far as is comfortable for you.

• Focus on engaging your core for stability.