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Position : Sit

Sit on a gym ball with feet on the floor such that hips-knees are bend at 90-90 degrees, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, slide one heel forward on the floor. Breathe in, slide the heel back to starting position. Repeat and alternate the legs.

Position : Sit

Sit on the gym ball, hips-knees at 90-90 degrees, elevate arms to 90 degrees by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, roll the ball by moving the hips forward and backward. Repeat.

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 in front of 2 pillows stacked on each other with feet pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, get on the pillow placing the affected leg on the pillow. Breathe in, get off the pillow with unaffected leg. Turn and repeat.