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Position : Stand

Stand with feet hip-width apart and toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the toes off the floor and walk sideways on your heels making sure the toes point forward. Switch the direction of walk.

Position : Sit

Sit on the gym ball, arms elevate to 90 degrees by the side and hips-knees angle is 90-90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, straighten one knee forward. Breathe in, bend the knee to starting position. Repeat by alternating the legs.

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

Lie on the back with legs straight forward, arms elevated to 90 degrees by the side, bend one knee.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift the bend leg off the floor, twist the back and let the knee fall in the direction of opposite leg. Feel for the stretch on the side of the trunk of the bend knee. Hold. Breathe out, untwist and place the foot back to starting position.