Stick Standing Torso Twist

1. Starting Position:

   • Stand upright with your feet shoulder-width apart.

   • If you have a stick or bar, hold it horizontally across your shoulders.

   • Ensure your grip is comfortable, with your hands positioned slightly wider than shoulder-width.

2. Posture:

   • Keep your head up and gaze straight ahead.

   • Engage your core muscles to stabilize your torso.

   • Maintain a straight back throughout the movement.

3. Executing the Twist:

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

   • Aim to twist from your waist, not your shoulders.

   • Hold the twist for a moment, feeling the stretch in your torso.

4. Returning to Center:

   • Slowly return to the starting position, facing forward again.

5. Twisting to the Other Side:

   • Now rotate your upper body to the left in the same manner.

   • Hold briefly, then return to the starting position.

6. Repetitions:

   • Perform 8-12 repetitions on each side.

   • Rest for a few seconds between twists if needed.

7. Tips:

   • Keep the movements controlled to avoid straining your muscles.

   • Breathe steadily throughout the exercise—inhale during the center position and exhale as you twist.

   • Focus on maintaining balance and stability while you twist.

This exercise helps improve torso mobility and engages the core, making it great for beginners.