Chair Seated Backward-Lean Opener

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.