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Position : Stand

Stand with feet hip-width part, clasp the hands and elevate forward to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the head position forward, rotate the trunk and arms to one side. Breathe in, rotate back to straight positon. Repeat.

Position : Hook-lying

Lie on the back, arms crossed over the chest and feet on the floor with knees bend to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one foot off the floor by 4 inches. Breathe out, foot back on the floor and lift the other foot off the floor. Repeat.

Position : Sit

Sit on the table/chair hips-knees bend to 90-90 degrees, elevate the arms to 90 degrees in front holding one end of the theraband and the other end tied to a stable surface at shoulder level on one side.

 

Form & Movement

Maintain chin tuck blades set and core set. Breath in, twist the trunk to the side of the theraband. Breath out, twist back to centre pulling the theraband. Repeat.

Position : Supine

Sit on the gym ball with feet on the floor, roll forward on the ball such that back is resting on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, let the arms fall towards the floor by the side and look up. Feel for the stretch on the front of the cheat and stomach. Hold. Breathe out, roll back to starting position.