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Position : Sit

Sit on the gym ball, 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 : Stand

Stand facing the wall, lift one leg off the floor, hold a ball in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the balance toss the ball on the wall forward. Repeat.

Position : Stand

Stand next to the chair such that feet hip-width apart and toes pointing forward, rest a finger on back rest for balance/support.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it close to the other leg such that feet touch each other and toes pointing forward. Maintain the balance and hold the position. Back to starting position.

Position : Supine

Sit on the ball with feet on the floor and arms by the side, 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.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, elevate both arms overhead. Breathe in, lower the arms back to starting position. Repeat the arm motion.