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Position : Hook-lying

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, straighten one leg forward without moving the other leg. Breathe in, bend the knee back to starting position. Repeat by alternate the legs.

Position : Sit

Sit on the gym ball with feet on the floor such that hips-knees at 90-90 and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift the toes of one foot off the floor. Breathe in, lower the toes on the floor and lift the toes of other foot. Repeat.

Position : Stand

Stand with feet hip width apart, bend both knees to 20 degrees, elevate the arms in front, clasp the hands such that palm facing away.

 

Form & Movement

Maintain the chin tuck, core set and blades set. Breathe out, reach forward and round your shoulders. Feel for the stretch in the mid back. Breathe in, release the reach and back to starting position.

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.