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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, walk sideways alternating one leg crossing the other leg forward and backward. Repeat, gradually increase the speed and intensity

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

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.

Position : Stand

Stand next to a pillow and chair, toes pointing forward, place one finger on the back rest of a chair for support/balance if needed.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, place one foot on the pillow and lift other leg off the floor. Hold, maintaining the balance. Breathe in, lower the leg on the floor. Repeat.