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Position : Stand

Stand with feet hip-width apart, toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, walk forward by placing the foot diagonally out at 45 degrees. Breathe in, bring the other foot close to the front foot. Repeat in an opposite direction.

Position : Sit

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

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, move the hips in clockwise direction without moving the feet. Repeat in anti-clockwise direction.

Position : Stand

Stand on a 6 inch step with toes pointing forward.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lower the unaffected leg down towards the floor sideways while bending the knee on the step. Lower the other leg on the floor. Climb back on the step to starting position and repeat.

Position : Sit

Sit on the table/chair 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.