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Position : Sit

Sit on the ball with feet on the floor, roll forward on the ball such that upper back resting on the ball, hips are off the floor, trunk, hips and knees are in straight line and hands behind the head such that elbows are away from each other.

 

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.

Position : Stand

Stand on 1 pillow next to the wall with feet touching each other and toes pointing forward, holding a ball in both hands in front.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out,maintaining the balance, rotate the trunk and toss the ball on the wall sideways. Repeat.

Position : Stand

Stand with feet hip-width part, clasp the hands and elevate forward to 90 degrees.

 

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. Breathe in, rotate back to straight positon. 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.