Chest Lift Rotation

1. Start by lying flat on your back on a comfortable surface, with your knees bent and feet flat on the floor.

2. Place your hands lightly behind your head, without interlocking your fingers.

3. Inhale and prepare by engaging your core muscles, keeping your neck and shoulders relaxed.

4. Exhale and slowly lift your head, neck, and shoulder blades off the ground by engaging your abdominal muscles.

5. As you come up, rotate your upper body to one side, bringing the opposite elbow towards the knee on the side you're rotating to. Keep your lower back in contact with the floor.

6. Inhale as you slowly lower yourself back down to the starting position without completely relaxing the tension in your core muscles.

7. Repeat the lift with rotation to the other side.

8. Continue alternating sides for the desired number of repetitions, ensuring controlled movements without jerking or using momentum.

Ensure to keep the movement fluid and controlled, and avoid pulling on your head or neck with your hands, as this could cause strain.

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