Dancer Bend

1. Stand with your feet wider than shoulder-width apart, toes pointing forward or slightly outwards for balance.

2. Extend your arms straight out to the sides at shoulder height, parallel to the floor.

3. Inhale deeply as you prepare to move into the stretch.

4. As you exhale, slowly bend your torso to the right side, reaching your right hand down towards your right knee, shin, or ankle depending on your flexibility. Make sure to bend directly to the side and not forwards or backward.

5. Simultaneously, raise your left arm straight upwards so that it is in line with your torso. Your head can either look straight ahead or turn to look up at your left hand, whatever feels most comfortable for your neck.

6. Hold the stretch for 15-30 seconds, breathing deeply and allowing your muscles to relax into the stretch.

7. Inhale and engage your core as you return to the starting position with arms extended to the sides at shoulder height.

8. Repeat the stretch on the other side, bending to the left and reaching your left hand down while your right arm moves straight upwards.

9. Perform the exercise for the desired number of repetitions.

Remember to keep the movement smooth and controlled, focusing on maintaining good posture and a straight spine throughout the stretch. The muscle activation can vary slightly depending on how far you reach and the angles of your arms and legs. This stretch is excellent for improving flexibility and can be a beneficial part of a warm-up or cool-down routine.

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