Standing Back Rotation Stretch

1. Stand with your feet shoulder-width apart and your knees slightly bent to maintain balance.

2. Cross your arms across your chest or place your hands on your shoulders.

3. Without moving your hips and keeping your feet firmly on the ground, gently rotate your upper body to one side as far as is comfortable. The movement should come from the waist up.

4. Hold the stretch position for 15-30 seconds, breathing normally.

5. Slowly return to the center position and repeat the stretch on the opposite side.

6. Perform this stretch multiple times on each side to increase flexibility and range of motion in your back.

Move into the stretch slowly to avoid any sudden movements that might cause strain or injury.

Keep your movements controlled and smooth; do not bounce or jerk to achieve a deeper stretch.

If you feel any pain, reduce the intensity of the stretch or stop the exercise.

To increase the effectiveness of the stretch, ensure your posture is upright and you are not leaning forward or backwards.

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