Spinal Twist

Stand or sit tall with your arms loose at your sides, then rotate your torso to one side as far as comfortably possible, letting your arms swing with the motion rather than driving it. Keep your hips facing mostly forward so the twist happens through your mid and lower back and your obliques, not by turning your whole body including your feet. Your head can follow your shoulders around, but let the rotation build gradually rather than snapping into the end range. This one works one side at a time: turn fully one way, return to center, then take the other side, rather than rocking through both directions at once. Keep your knees soft if standing so the twist stays in your spine rather than your legs absorbing it.