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Position : Stand

Stand facing the back rest of the chair with feet hip-width apart, place a finger on the back rest for balance/support if required.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, lift one leg off the floor and place it in front of other leg such that the heel touches the toes of the back foot. Maintaining the balance, move the head side-side. Breathe in, back to starting position. Repeat.

Position : Side-lying

Lie on one side with elbow under the shoulder and other hand on the waist, knees bend to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift it off the floor such that shoulder, trunk, hip and knees are in line. Breathe in, lower the buttocks towards the floor. 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 : Supine

Lie on the back with legs straight forward, bend one knee to 90 degrees.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, rotate the bend leg outward such that knee pointing away from the body. Breathe in, rotate the leg back to starting position. Repeat.