Theraband Exercise: ***Purchase new band every 6 months

• ALTERNATING: From starting position with band in hands, fists toward ceiling. Pull band out to side with one arm while keeping other arm stabilized
• Keep elbow straight
• Hold for count of 5
• SLOWLY return to start
• 5 times

Heel Lifts:***These will become Foot Lifts when you are strong/stable enough

• Tighten your TRANSVERSE abdominal muscle by sucking your belly button inward
• Have arms out at a 45 degree angle from the body, PALMS UP!
• Alternating, slowly lift and lower each heel in turn
• Total of 10 times

Transition:

• Curve belly into spine, holding slightly flexed position as you “walk” feet toward ball to sit up.

Super Woman:

• Toes on floor, belly on ball.
• First, raise arms up over head, then stretch arms out to sides, then clasp hands behind back, squeezing shoulder blades together
• Lift head and chest up high
• Hold for count of 5
• Slowly lower down
• Total of 5 times

Push-Ups:***Advance these to top of feet/ankles resting on ball

• Thighs resting on ball, legs elevated off floor and hold together
• Hands on floor, turned slightly inward
• Lower forehead toward floor (DO NOT reach neck forward!)
• Bend elbows out to side
• Slowly push back up
• 5 times

Diving-Out: ***Advance this to chest on floor, raising legs upward as high as you can

• Pelvis resting on ball (MOVE BACK FROM PUSH-UP POSITION)
• Stretch arms outward, palms resting on floor
• Keep elbows straight as you let head sink down
• Hold for count of 5
• Straighten up again
• Do 5 times