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Position : Stand

Stand next to the chair with feet hip-width apart and toes pointing forward, place one finger on the back rest of the chair for balance.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, shift weight on one leg and hold. Breathe in, shift the weight to another leg. Repeat.

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.

Position : Sit

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the trunk to one side. Breathe in, un-twist back to starting position.Repeat and switch sides.

Position : Sit

Sit on the gym ball such that hips-knees bend to 90-90 degrees and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, keeping the upper back straight, lean forward through the hip. Breathe in, straighten the back up to starting position. Repeat.