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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 feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, core set and blades set. Breathe out, elevate one arm overhead maintaining the core set. Breathe in, arm back to starting posiiton. Repeat.

Position : Supine

Kneel in front of a gym ball placed behind and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lean on the ball backward with arms falling by the side such as opening the chest. Feel for the stretch in the front of the trunk. Hold. Breathe out, back to starting position.

Position : Stand

Stand with 2 pillows stacked on the side with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, get on the pillow sideways. Breathe in, get off the pillow sideways. Repeat.