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Position : Sit

Sit on the gym ball with feet on the floor and hips-knees bend to 90-90 degrees, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, elevate the one arm overhead and side bend to the opposite direction of the arm elevated. Feel for the stretch at the side of the raised arm. Hold. Breathe out, move back to centre.

Position : Stand

Stand with feet hip-width apart, rest the lower back on the gym ball placed on the wall and arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend the knees and slide the back on the ball down such that knees in line with toes. Breathe out, squeeze the buttocks, push up to the starting position, maintain the back contact with the gym ball and wall. Repeat.

Position : Stand

Stand with feet hip width apart, toes pointing forward, loop the theraband above the ankles and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one foot off the floor keeping the knee straight and place it diagonally forward at 45 degree angle pulling the band. Breathe in, back to starting position. Repeat.

Position : Prone

Lie on the ball such that stomach on the ball and toes on the floor, hands resting on the ball.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, push the ball with forearm and look up, arching the back. Breathe out, lower the trunk to starting position. Repeat.