Product

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 : Hook-lying

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, move the knee towards the floor by the side without changing the knee angle. Breathe out, knee back to starting position. Repeat with alternating knees.

Position : Supine

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 knees in straight line, elevate the hand towards the ceiling holding the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the trunk to one side such that the opposite shoulder is off the gym ball. Breathe in, rotate back to starting position. Repeat and alternate the sides.

Position : Stand

Stand with feet hip-width apart and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, bend forward through the hips. Hold the position. Breathe in, squeeze the buttocks and straighten to the starting position. Repeat.