Standing Hip Hand Front-Back Opener

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Place your hands on your hips, ensuring your elbows are pointed outward.

2. Posture:
- Keep your back straight and shoulders relaxed.
- Engage your core muscles to stabilize your body.

3. Movement:
- Begin by slightly leaning back, opening your chest and shoulders.
- Hold this position for a moment, feeling a gentle stretch in your chest and shoulders.
- Slowly return to the starting position.

4. Repetition:
- Next, lean forward slightly, bending at the hips while keeping your back straight.
- Hold this position to feel a stretch in your lower back.
- Return to the starting position again.

5. Breathing:
- Inhale deeply as you open your chest and lean back.
- Exhale as you lean forward.

6. Duration:
- Repeat this sequence for about 10-15 repetitions, alternating between leaning back and forward.

7. Cool Down:
- After completing the repetitions, return to an upright position and relax your arms at your sides. Take a moment to breathe and feel the effects of the stretches.

This exercise helps improve flexibility in the chest and shoulders while engaging your core for stability.