Chair Seated Backward-Lean Opener

Starting Position:

• Sit on the edge of a sturdy chair with your feet flat on the floor, about shoulder-width apart.

• Lean slightly back while keeping your spine straight.

• Engage your core muscles to maintain stability.

Movement:

• Raise your feet off the ground so your knees are bent at a 90-degree angle.

• Open your legs to the side, keeping your knees bent. Your feet should remain off the floor.

• Hold this open position for a moment while squeezing your inner thighs.

• Bring your legs back together to the starting position.

Repetitions:

• Perform 10 to 15 repetitions for one set.

• Rest for 30 seconds to 1 minute between sets, and aim for 2 to 3 sets total.

Tips:

• Keep your back straight throughout the exercise to avoid strain.

• Focus on controlled movements to maximize the effectiveness of the exercise.

• If you feel discomfort in your back, adjust your seating position or reduce the range of motion.

Cool Down:

• After completing your sets, take a moment to stretch your legs and lower back.

• Consider with gentle forward bends to relieve any tension in your back.