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Position : Q-ped

On 4s such that knees under hips and wrists under shoulders.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, elevate one arm as if reaching forward. Breathe out, lower the arm back to the floor. Repeat by switching sides.

Position : Hook-lying

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lower one foot on the floor. Breathe out, lift the leg off the floor to starting position at the same time lower the other leg towards the floor. Repeat.

Position : Stand

Stand on a 6 inch step with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lower the unaffected leg down towards the floor sideways while bending the knee on the step. Lower the other leg on the floor. Climb back on the step to starting position and repeat.

Position : Supine

Sit on the ball, roll forward on the ball such that hips are off the floor, trunk, hips and knees in straight line and hands holding medicine ball close to the chest in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the position, lift the head, shoulders and upper chest off the ball. Breathe in, lower the upper chest, shoulders and head back on the ball. Repeat.