Side-Bend Wide-Stance

Starting Position:

• Stand upright with your feet wider than shoulder-width apart.

• Ensure your toes are pointing forward or slightly outward.

• Place your hands behind your head, interlacing your fingers lightly to avoid strain on your neck.

Body Alignment:

• Keep your back straight and engage your core muscles.

• Relax your shoulders and keep your chest lifted.

Movement:

• Take a deep breath in, preparing to move.

• As you exhale, slowly lean to your right side, allowing your upper body to bend while keeping your hips stable.

• Focus on bending sideways at the waist rather than bending forward or backward.

• Hold the position for a moment, feeling the stretch along your left side.

Return to Starting Position:

• Inhale as you gently return to the upright starting position.

Repeat:

• Exhale and lean to the left side, repeating the same action.

• Hold for a moment before returning to the upright position.

• Continue alternating sides for a total of 8-12 repetitions per side.

Tips:

• Move slowly and avoid any jerky motions.

• Ensure you are feeling a stretch but not pain; if you do, ease off the movement.

• Focus on breathing steadily throughout the exercise.

Cool Down:

• After completing the set, take a moment to stretch your arms overhead and side-to-side to relax your muscles.