1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- If you have a stick or bar, hold it horizontally across your shoulders.
- Ensure your grip is comfortable, with your hands positioned slightly wider than shoulder-width.
2. Posture:
- Keep your head up and gaze straight ahead.
- Engage your core muscles to stabilize your torso.
- Maintain a straight back throughout the movement.
3. Executing the Twist:
- Slowly rotate your upper body to the right while keeping your hips facing forward.
- Aim to twist from your waist, not your shoulders.
- Hold the twist for a moment, feeling the stretch in your torso.
4. Returning to Center:
- Slowly return to the starting position, facing forward again.
5. Twisting to the Other Side:
- Now rotate your upper body to the left in the same manner.
- Hold briefly, then return to the starting position.
6. Repetitions:
- Perform 8-12 repetitions on each side.
- Rest for a few seconds between twists if needed.
7. Tips:
- Keep the movements controlled to avoid straining your muscles.
- Breathe steadily throughout the exercise—inhale during the center position and exhale as you twist.
- Focus on maintaining balance and stability while you twist.
This exercise helps improve torso mobility and engages the core, making it great for beginners.
