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.