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.
