Product

Position : Supine

Lie on the back with feet on the floor and knees bend, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lift one foot off the floor by 4 inches and elevate the opposite arm overhead. Breathe out, lower the foot and the arm. Switch sides.

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 with feet on the floor such that hips-knees bend at 90-90 degrees, arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the back to one side as if trying to look behind. Breathe in, untwist back to starting posiiton. Repeat and switch sides.

Position : Stand

Stand with feet hip width apart, elevate the arm to 10 degrees forward and hold the gym ball along with dumbbell in each hand.

 

Form & Movement

Maintain chin tuck, core set and blades set. Breathe out, gently bend forward from the hip towards the floor such that back is parallel to the floor. Breathe in, squeezing the buttocks straighten the back to starting position. Repeat.