Kneeling Back Rotation

1. Starting Position:
- Begin on all fours on a comfortable surface (like a mat) with your knees under your hips and your hands under your shoulders. Your spine should be straight, and your head aligned with your back.

2. Engage Your Core:
- Before you start the movement, engage your core by tightening your abdominal muscles. This will help protect your back and provide stability.

3. Initiate the Movement:
- Raise your right arm up towards the ceiling. Allow your torso to rotate to the right as you do so. Your gaze should follow your right hand as it moves upwards.

4. Hold the Rotation:
- At the top of the movement, hold for a moment to feel the stretch in your back and shoulders. Make sure your hips stay aligned and do not shift to the side.

5. Return to Starting Position:
- Lower your right arm back down to the starting position, returning to all fours.

6. Repeat on the Other Side:
- Now perform the same movement on the left side. Raise your left arm towards the ceiling, allowing your torso to rotate left.

7. Sets and Repetitions:
- Perform 8-12 repetitions on each side for 2-3 sets, making sure to control your movements throughout.

8. Breathing:
- Inhale as you raise your arm and rotate; exhale as you return to the starting position.

9. Focus on Stability:
- Throughout the exercise, focus on maintaining a stable base with your knees and hands, ensuring your movement comes from your upper body.

Tips:
- If you feel any discomfort in your knees or back, consider placing a cushion under your knees.
- Keep your movements slow and controlled to maximize the effectiveness of the exercise and minimize the risk of injury.