Instructions:

• 1Stand upright and hold a stick behind your back with one hand
• 2Raise the stick upward slowly and hold it for a few seconds
• 3Lower the stick in a controlled manner
• 4Repeat the process with the other hand
• 5Perform this exercise for the recommended number of repetitions

Tips:

• Perform the exercise smoothly without any sudden moves
• Breathe naturally, do not hold your breath
• Try not to hunch your back
• Ensure the stick is lightweight to avoid straining yourself