1.Back stretching movement
• Sit straight on the bench on both sitting bones, contract the abdomen, two arms folded in front of the chest and legs are tight. Inhale as you push your head up to strecth the spine. Imagine that someone is pulling a rope on your head up.
• When you exhale, slowly twist your body to the right. Keep both arms in front of the chest.
• Twist your body as far as the upper body and without moving from your spine center, and you can still contract your abdominal muscle.
•Then inhale again while you are still at the position of twisting.
• Exhale slowly and return to your normal position (facing to the front) and do it again on the opposite direction.