1. Stand with your feet shoulder-width apart and hold a stick or bar overhead with a wide grip. Your palms should be facing outward, and your arms should be straight.
2. Engage your core muscles to stabilize your spine.
3. Slowly bend your torso to one side while keeping your arms extended above your head. The stick should remain parallel to the floor, and your hips should not sway outward.
4. Lower into the stretch until you feel a gentle pull along the side of your torso, taking care not to overextend.
5. Hold the stretch for 15-30 seconds, maintaining even breathing and keeping the opposite side of your body lengthened to maximize the stretch.
6. Return to the starting position and then repeat the stretch on the opposite side.
7. Perform multiple repetitions for each side as necessary.
It's important to perform stretching exercises like the Stick Side Bend Stretch with caution and to the limits of your own flexibility, avoiding any painful sensations.
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