Standing Twist Stretch

1. Stand with your feet shoulder-width apart, knees slightly bent for stability.

2. Place your hands lightly on the back of your head with your elbows pointing outward, keeping your spine in a neutral position.

3. Gradually twist your torso to the right side without moving your hips, focusing on rotating from your waist. Keep your head and chest facing forward.

4. Hold the twist at a point where you feel a gentle stretch on the left side of your waist and through your obliques. Make sure to breathe normally.

5. Maintain the position for 15-30 seconds, engaging your core muscles for balance and support.

6. Return to the center and repeat the twist to the left side, again holding for 15-30 seconds.

7. Complete the desired number of repetitions for each side.

Note: The key to this stretch is controlled movement and avoiding any jerking or rapid motions that could strain your muscles. Always perform stretches within a comfortable range of motion and increase the intensity gradually.

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