Stick Side-To-Front Bend Stretch

Side Bend: 1. Stand with your feet shoulder-width apart and hold a stick overhead with a wide grip. 2. Keeping your arms straight and feet planted, bend your torso to one side while maintaining both arms in alignment with your ears. 3. Hold the bent position for 15-30 seconds to stretch the oblique muscles on the side of your torso. 4. Slowly come back to the starting position and repeat the stretch on the other side.

Front Bend: 1. From a standing position with your feet shoulder-width apart and the stick held overhead, hinge forward at the hips, keeping your legs and back straight. 2. Lower the stick towards the ground as far as you can without bending your knees or curving your back. Your shoulders and hamstrings should be feeling the stretch. 3. Hold the position for 15-30 seconds, then slowly raise your body back to the starting position.

Ensure that all movements are performed slowly and smoothly, avoiding any jerking or bouncing to prevent injury. Focus on breathing throughout the stretches to help deepen them and enhance relaxation.

---