1. Starting Position: - Sit upright on a sturdy chair with your feet flat on the ground, hip-width apart. - Ensure your back is straight, and your shoulders are relaxed and back. - Place your hands on your knees or thighs for support.
2. Movement: - Inhale deeply, slowly expanding your chest. - As you exhale, gently arch your back backward by leaning your upper body back. - Keep your hips firmly against the chair and avoid lifting off the seat. - Hold this position for a few seconds, feeling a gentle stretch in your lower back.
3. Return to Start: - Inhale again and slowly return to the upright starting position. - Keep your movements controlled and avoid jerking motions.
4. Repetition: - Repeat this movement for 5 to 10 times, allowing a brief pause in the upright position between each repetition.
Tips: - Maintain a neutral head position and avoid looking up excessively. - If you feel any discomfort, reduce the range of motion and consult a professional if necessary. - Focus on your breathing; it will help you relax into the stretch.
