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Supine Exercises

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Supine PNF-D2 Flexion with Theraband
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13 May

Supine PNF-D2 Flexion with Theraband

    Lie on the back, hips-knees bend to 90-90 degrees, hands near the opposite pocket/hip holding one end of the theraband and the other end by the other end, elbows bend and thumb facing the...

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    Lying Shoulder Elevation With Dumbbell
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    13 May

    Lying Shoulder Elevation With Dumbbell

      Lie on the back with feet on the floor and knees bend, arm by the side holding dumbbell with thumb pointing the ceiling. Maintain chin tuck, blades set and core set. Breathe out, elevate the arm...

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      Lying Arm Circle
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      13 May

      Lying Arm Circle

        Lie on the back with feet on the floor, arm elevated to 90 degrees facing the ceiling. Maintain chin tuck, blades set and core set. Breathe out, make an imaginary circle with the arm in the...

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        Supine Shoulder External Rotation at 90
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        13 May

        Supine Shoulder External Rotation at 90

          Lie on the back with feet on the floor, elevate the arm to 90 degrees by your side, elbows bend to 90 degrees and rest your elbow on the towel roll such that hand...

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          Supine Punch Plus with Dumbbell
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          13 May

          Supine Punch Plus with Dumbbell

            Lie on the back with feet on the floor and knees bend, hold the dumbbell in one hand and elevate the arm to 90 degrees towards the ceiling. Maintain chin tuck, blades set and core...

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            Gym Ball Bridge And Medicine Ball Twist
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            13 May

            Gym Ball Bridge And Medicine Ball Twist

              Sit on the ball with feet on the floor holding a medicine ball, roll forward on the ball such that upper body is on the ball, hips off the floor and trunk, hips and...

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              Abdominal Stretch On Gym Ball
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              13 May

              Abdominal Stretch On Gym Ball

                Kneel in front of a gym ball placed behind and arms by the side. Maintain chin tuck, blades set and core set. Breathe in, lean on the ball backward with arms falling by the side such...

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                Bridge on Gym Ball with Shoulder Flexion
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                13 May

                Bridge on Gym Ball with Shoulder Flexion

                  Sit on the ball with feet on the floor and arms by the side, roll forward on the ball such that upper body is on the ball, hips off the floor and trunk, hips...

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                  Gym Ball Level 2 Oblique Crunch
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                  13 May

                  Gym Ball Level 2 Crunch

                    Lie on the back with legs on the gym ball such that hips-knees bend to 90-90 degrees, hands behind the head such that elbows facing away from each other. Maintain chin tuck, blades set and...

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                    Lying Arm Elevation
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                    13 May

                    Lying Arm Elevation

                      Lie on the back with feet on the floor and knees bend, arms by the side. Maintain chin tuck, blades set and core set. Breathe in, elevate the arms overhead. Breathe out, lower the arms back to...

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                      Supine Hip External Rotation with Knee Flexed
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                      13 May

                      Supine Hip External Rotation with Knee Flexed

                        Lie on the back with legs straight forward, bend one knee to 90 degrees. Maintain chin tuck, blades set and core set. Breathe out, rotate the bend leg outward such that knee pointing away from the...

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                        Supine Piriformis Stretch
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                        13 May

                        Supine Piriformis Stretch

                          Lie on the back with feet on the floor and knees bend, elevate one leg and cross it over the other leg. Maintain chin tuck, blades set and core set. Breathe out, hold the thigh of...

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