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Position : Hook-lying

Lie on back with feet on the floor and knees bend, arms crossed over the chest.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, squeeze the buttocks and lift them off the floor. Breathe in, lower the buttocks to starting position. Repeat.

Position : Supine

Kneel in front of a gym ball placed behind and arms by the side.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe in, lean on the ball backward with arms falling by the side such as opening the chest. Feel for the stretch in the front of the trunk. Hold. Breathe out, back to starting position.

Position : Stand

Stand next to the chair with feet hip-width apart and toes pointing forward, place one finger on the back rest of the chair for balance.

 

Form & Movement

Maintain chin tuck, blades set and core set. Breathe out, shift weight on one leg and hold. Breathe in, shift the weight to another leg. 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.