1. Stand up straight with your feet hip-width apart and your arms at your sides.
2. Cross your arms over your chest or place your hands on your hips.
3. Slowly rotate your torso to the right without moving your hips. Keep your gaze forward or turn your head in the direction of the rotation to intensify the stretch slightly.
4. Hold this position for 15-30 seconds, feeling a stretch in your obliques and abdominal muscles.
5. Return slowly to the starting position.
6. Repeat the stretch on the left side, again holding the maximum rotation point for 15-30 seconds.
7. Perform 2-3 repetitions per side, making sure to keep the movement controlled and avoid any jerky motions.
Remember to breathe steadily throughout the stretch, and avoid bouncing or forcing your body further than it can comfortably go. This exercise is excellent for increasing flexibility in the waist and improving the rotation mobility of the spine.
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