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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 : Stand

Stand with feet hip-width apart and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breath out, elevate one arm to 90 degrees in front and kick with the opposite leg keeping the knee straight. Try to touch them. Repeat.

Position : Sit

Sit on the gym ball, hips-knees at 90-90 degrees, arms by the side holding either ends of the resistance tube and the centre of the band under the feet.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, stretching the bands, side bend to one side. Breathe out, release the band and back to the starting position. Repeat on the other side.

Position : Stand

Stand facing the back rest of the chair with feet hip-width apart, place a finger on the back rest for balance/support if required.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it in front of other leg such that the heel touches the toes of the back foot. Maintaining the balance, move the head up-down. Breathe in, back to starting position. Repeat.