2. Swaying to the left or right
Stand feet shoulder width. This drill targets lateral waist tissue. Fold forward until hands touch the floor, then extend backward with hands on hips. Perform 15 to 20 reps. Keep duration at least 2 minutes. It can help those with lower back discomfort, recurring headaches, or raised intracranial pressure.
3. "Boxing" turnabout
Lie supine with knees slightly bent. Speed is key. Lift your torso off the mat then return smoothly. Keep the core braced. Do 3 sets of 12 to 15 reps. Ensure at least 2 minutes total. Avoid if you suffer rheumatism, gallbladder issues, or gastritis. Those with breathing or cardiac concerns should proceed carefully.
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Sets an integrity benchmark.
Simplifies cross-functional orchestration.
Feels like an inflection seed.
Prototype-worthy concept.