Seated Open Wing

1. Starting Position:

   • Sit on the floor with your legs crossed comfortably or extend them straight in front of you, depending on what feels best for your flexibility.

   • Keep your back straight, and ensure your shoulders are relaxed.

2. Hand Position:

   • Place your hands on your lower back, with fingers pointing downward or resting against your hips. This helps stabilize your position.

3. Movement:

   • Gently pull your shoulders back and down, engaging your back muscles.

   • As you pull your shoulders back, try to bring your shoulder blades together as if you're pinching a pencil between them.

   • Maintain this position for a few seconds, feeling the stretch across your chest and shoulders.

4. Breathing:

   • Inhale deeply as you expand your chest and hold the position.

   • Exhale slowly while releasing the tension in your shoulders.

5. Repetitions:

   • Repeat the movement for 5-10 times, taking a moment to relax your shoulders in between each repetition.

6. Cooldown:

   • After completing your repetitions, take a moment to sit quietly, allowing your body to relax and your breath to return to normal.

Tips for Beginners:

• Focus on your posture to avoid any strain on your back.

• If you feel any discomfort in your shoulders or lower back, ease the stretch and consult a professional if needed.

• This exercise is great for improving shoulder mobility and releasing tension in the upper back.