Back Swing Rotation

1. Starting Position:

   • Stand up straight with your feet shoulder-width apart.

   • Keep your knees slightly bent and your weight evenly distributed on both feet.

2. Hand Placement:

   • Bring your hands together in front of your chest. You can clasp your fingers or place your palms together.

3. Engage Your Core:

   • Tighten your abdominal muscles to stabilize your torso.

4. Rotation:

   • Slowly rotate your torso to the right while keeping your hips facing forward.

   • Make sure the movement is controlled, focusing on using your waist and not your legs.

5. Back Swing:

   • After reaching the rightmost position, hold for a brief moment.

   • Gradually return to the center.

6. Repeat on the Other Side:

   • Now rotate your torso to the left, again holding for a moment before returning to center.

   • This completes one full rotation set.

7. Repetitions:

   • Perform 10-15 repetitions on each side.

   • Make sure to breathe steadily throughout the exercise.

8. Cool Down:

   • After completing the repetitions, shake out your arms and legs to relax your body.

Tips:

• Keep your movements slow and controlled to prevent injury.

• Focus on a full range of motion without overextending.

• If you're new to this exercise, start with fewer repetitions and gradually increase as you become more comfortable.