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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 with feet hip-width apart, toes pointing forward, loop a theraband around the legs above ankles.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeezing the buttocks and pulling the band, walk backward by placing the feet diagonally out at 45 degrees. Breathe in, bring the other foot close to the back foot. Repeat in an opposite direction.

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 : Stand

Stand with feet hip-width part, clasp the hands and elevate forward to 90 degrees, hold one end of the theraband and the other end is attached to a stable surface on the same level.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, maintaining the head position forward, rotate the trunk and arms to one side against the resistance of the theraband. Breathe in, rotate back to starting positon. Repeat.