Seated Spinal Rotation

This exercise helps to increase spinal mobility and can reduce tension in the middle and lower back.

Steps:

1. Sit up straight in a chair with your feet flat on the ground.

2. Cross your arms over your chest, placing each hand on the opposite shoulder.

3. Slowly turn your upper body to the right, keeping your hips and legs facing forward. Turn until you feel a comfortable stretch.

4. Hold this position for 10-15 seconds.

5. Return to the center and repeat on the left side.

6. Do this exercise 3-5 times on each side.