Alternating Chair Seated Thoracic Rotation

1. Starting Position:
- Sit on the edge of a sturdy chair with your feet flat on the ground.
- Ensure your back is straight and your shoulders are relaxed.

2. Initial Movement:
- Place your right hand on your left knee for support.
- Keep your left arm relaxed by your side or resting on your thigh.

3. Rotation:
- Engage your core muscles.
- Slowly twist your torso to the left, using your left arm to assist the movement.
- Lift your left arm overhead as you rotate, reaching towards the ceiling.
- Hold the stretch for a moment, feeling the pull in your back.

4. Return to Start:
- Slowly unwind and return to the starting position, keeping your movements controlled.

5. Alternate Side:
- Repeat the rotation to the right, placing your left hand on your right knee for support.
- Lift your right arm overhead as you twist to the right.

6. Repetitions:
- Perform 8-10 repetitions on each side.
- Focus on maintaining good posture throughout the movement.

7. Breathing:
- Inhale while preparing for the rotation and exhale as you twist and lift your arm.

8. Cool Down:
- After completing all repetitions, sit quietly for a moment, breathing deeply to relax your body.

Remember to perform this exercise slowly and gently, especially if you're new to rotational movements.