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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.

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 : 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 out, lift both feet off the floor such that knees bend at 90 degrees. Breathe in, lower the feet on the floor maintaining knees at 90 degrees. Repeat.

Position : Stand

Stand facing the chair, rest the hand on the chair for support/balance if required.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, bend both the knees and lower towards the floor by 30 degrees as if sitting back on the chair (squat). Breathe out, squeeze the buttocks and push up to starting position. Repeat.