Alternating Chair Seated Back Rotation

1. Starting Position:
- Sit comfortably on a sturdy chair with your feet flat on the ground. Make sure your back is straight and upright. Keep your arms relaxed at your sides or resting on your knees.

2. Engage Core:
- Tighten your abdominal muscles to stabilize your core. This will help prevent strain on your back during the movement.

3. Rotation to the Right:
- Slowly turn your upper body to the right, using your torso to lead the movement. Keep your hips facing forward and allow your shoulders to rotate naturally. You can place your right hand on the back of the chair for support if needed.

4. Hold the Position:
- Hold the rotated position for a moment (about 2-3 seconds). Focus on stretching your back and feeling the twist in your torso.

5. Return to Center:
- Gently bring your upper body back to the center, returning to the starting position.

6. Rotation to the Left:
- Now, repeat the same motion on the left side. Turn your upper body to the left, keeping your hips and legs stationary. You can use your left hand on the back of the chair for balance.

7. Hold the Position:
- Again, hold this position for 2-3 seconds, feeling the stretch in your back.

8. Return to Center:
- Bring your upper body back to the center.

9. Repetitions:
- Repeat the alternation between the right and left sides for 8-10 repetitions on each side.

Tips:
- Move slowly and smoothly to avoid straining your back.
- Ensure you maintain good posture throughout the exercise.
- Breathe deeply and relax as you perform the rotations.

This exercise helps improve spinal flexibility and can relieve tension in the back and shoulders.