Alternating Seated Arm Rotation

1. Equipment: No equipment is required for this exercise. Just a comfortable, flat surface to sit on.

2. Starting Position:
- Sit comfortably on the floor in a cross-legged position.
- Keep your back straight and relax your shoulders.
- Place your hands on your knees or thighs.

3. Arm Positioning:
- Extend both arms out to your sides at shoulder height, keeping them parallel to the ground.

4. Movement:
- Slowly rotate your torso to the right while keeping your arms extended.
- As you rotate, turn your head to look over your right shoulder. Hold this position for a moment.
- Return to the starting position by rotating your torso back to the front.
- Repeat the same movement to the left side, looking over your left shoulder. Hold for a moment.
- Return to the starting position again.

5. Repetitions:
- Perform 5-10 rotations to each side, making sure to breathe deeply and maintain a steady rhythm.

6. Tips:
- Focus on keeping your movements slow and controlled to avoid straining your muscles.
- If you feel any discomfort, reduce the range of motion or take a break.