1. Stand upright with your feet shoulder-width apart and hold a stick above your head with both hands, spaced a bit wider than shoulder-width.
2. Keep the stick above your head with your arms straight, and brace your abdominal muscles.
3. Rotate your torso to the right, keeping your hips square and feet firmly planted on the ground. Do not let your hips twist with your upper body.
4. Hold the rotation for 15-20 seconds, feeling a stretch through your obliques and back.
5. Return to the starting position and repeat the twist on the left side.
6. Perform a total of 2-3 sets on each side, remembering to breathe steadily throughout the stretch.
Ensure proper technique by keeping your back straight and avoiding overarching or bending forward. The movement should come from the waist, and the stick should help maintain the alignment of the shoulders during the twist.
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