11. Stand with your feet shoulder-width apart, toes pointed forward and the knees slightly bent. Let your arms dangle from the shoulders and relax. Breathing easily, swing to the right and then the left, your eyes looking around in the direction of the arm swing. When you turn to the right, let your left hand swing across the chest and reach towards the spine at the base of the neck. Your right arm swings back, the hand reaching up to the left shoulder blade. This is reversed when you swing to the left. Keep your knees firmly pointing forward and the base of support in the legs strong. Let the twist have momentum and ease. Swing side to side, begin with 8 repetitions and build up to 32 as you get used to the exercise. This movement helps to relieve stiffness in the upper back and neck.

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