Securely attach the middle of the tubing to a door or sturdy object in front of you. Grasp handle and pull toward from your body, keeping your elbow and wrist straight. Hold and slowly return.

Sit on a mat with legs extended forward. Securely wrap the middle of the tubing around your feet to prevent it from slipping. Grasp the handles with your arms extended in front of you. Pull the tubing toward your hips, bending your elbows. Hold and slowly return. Keep your knees and back straight.

Securely attach the middle of the tubing to a door or sturdy object. Place a rolled-up towel under your arm. Bend your elbow at your side and bring your forearm in front of your body. Grasp handle and pull outward, keeping your elbow by your side, and forearm parallel to the ground. Hold and slowly return. Keep your wrist straight.

Securely attach the middle of the tubing to a door or sturdy object. Place a rolled-up towel under your arm. Bend your elbow at your side. Grasp handle and pull across your body, keeping your elbow by your side, and forearm parallel to the ground. Hold and slowly return. Keep your wrist straight.

Attach one end of the tubing to a door or sturdy object behind you at shoulder level. Grasp the handle with your arm at shoulder level with your elbow straight to start the exercise. Push the handle forward, keeping your elbow and wrist straight. Hold and slowly return.

Stand on the middle of the tubing. Slightly stagger your step and lean forward at your hips. Don’t arch your back. Grasp both ends of the tubing with your elbows extended at your side. Pull one end of the tubing upward, bending your elbow. Hold and slowly return. Brace your abdominals and don’t rotate your trunk.

Begin with one end of the tubing secured to a door or secure object below waist level. Grasp the handle with your elbow straight, with your hand at the opposite hip. Pull the tubing upward and away from your body. Hold & slowly return. Keep your back straight and your abdominals tight. Follow the motion of your hand with your eyes.

Hold one handle in each hand, and grasp tubing about a shoulder-width apart. Extend your arms at shoulder level and keep your elbows straight, stretching the tubing. Hold and slowly return. Keep your head and trunk upright

Assume a staggered stance position. Stand in the middle of the tubing under your front foot. Grasp the handles and lift your arms outward, keeping your elbows straight and thumbs up. Stop at shoulder level. Hold and slowly return. Keep your shoulder blades down; avoid shrugging your shoulders. Keep your back straight. VARIATION: Lift arms completely overhead for a full range of motion.

Secure the middle of the tubing to a door or sturdy object above shoulder level. Grasp the handles at shoulder level and pull backwards, bending your elbows. Bring your hands to your shoulders. Hold and slowly return. Keep your head and trunk upright.

Securely attach the tubing to a door or sturdy object in front of you at waist height. Grasp the handles with elbows bent. Brace your abdominals as you pull the tubing toward you, bending your elbows. Hold and slowly return. Keep your trunk upright, and don’t lean backward or extend your neck to complete the motion.

Begin with one end of the tubing secured to a door or secure object above shoulder level. Grasp the handle at your opposite shoulder with your elbow bent. Pull the tubing downward and away from your body. Hold & slowly return. Keep your back straight and your abdominals tight. Follow the motion of your hand with your eyes.

Secure the end of the tubing to a door or secure objects behind you at head-level. Grasp the other handle in your hands as you would grasp a baseball bat. Perform the swinging motion against the resistance of the tubing.

Stand on the middle of the tubing with your feet a shoulder-width apart. Grasp both handles together in front of you as you would hold a golf club. Assume the posture that you would address the ball with during your golf swing. Perform the ‘take-away’ against the resistance of the tubing, and then complete the swing and follow-thru.

Begin with one end of the tubing secured to the top a door or sturdy object at your side. Take a wide stance and grasp the other end of the tubing above your shoulder by extending and rotating your trunk. Continue to look at the handles as you pull the tubing downward, rotating and bending your trunk, stretching the tubing across your body. Keep your elbows straight. Hold and slowly return.

Begin with one end of the tubing secured under one foot. Take a wide stance and grasp the other end of the tubing at your knee by bending and rotating your trunk. Continue to look at the handles as you lift your trunk and rotate, stretching the tubing across your body. Keep your elbows straight. Hold and slowly return.

Securely attach the ends of the band to a stationary object near the floor. Lay on your back with your knees bent. Extend 1 arm in front and grasp the middle of the loop. Keep elbow straight in front and curl trunk upward toward opposite knee, lifting shoulder blade from floor. Hold and slowly return.
TIP: Keep your elbows straight and be sure to lift shoulder blade off floo

Begin with one end of the band or tubing securely attached behind you at shoulder level. Begin in a staggered step position with your back & neck straight. Grasp the end of the band with the elbow bent and palm facing inward. Push the band forward, extending your elbow to shoulder level. Slowly return to the starting position.
TIP: Keep your back and neck straight. Don’t shrug your shoulders. Don’t hold your breath.

Sit with legs extended. Stretch the middle of the band around both feet. Grasp both ends of the bands with hands at the chest. Lean back, stretching the band. Keep your lumbar spine straight by extending at the hips. Slowly return.

Lay face down on the mat with your elbows and forearms on a pad or mat. Be sure your elbows are directly below your shoulders. Lift your body off the floor until your head, hips and knees are in a straight line. Keep your feet and elbows steady. Hold and slowly return.

Get into a hands-and-knees position with one or both knees placed on a padded mat. Alternate lifting your opposite arm and leg while keeping your trunk steady. Hold and slowly return.

Begin by stabilizing ball on wall with both hands near shoulder level. Slowly lower body toward wall by bending elbows, keeping ball steady. Keep pelvis and neck in neutral, maintaining alignment of the trunk and legs. Hold and slowly return.

Sit on the ball with your back in a neutral position. Tighten the abdominals while extending the knee. Return and repeat on the other side. Keep the ball stable.

Sit on ball with pelvis and neck in neutral. Lift arm and opposite leg, keeping them straight. Alternate with opposite arm and leg and repeat. Don’t allow ball to move.

Lay on on the floor with the ball positioned in the small of your feet. Keep your knees bent to 90 degrees. Cross your arms over your chest and lift your trunk upward until your shoulder blades come up off the floor. Hold and slowly return.

TIP: Don’t let the ball move under your feet.

VARIATION: Change the position of your hands to behind the head to increase the challenge.

Lay on the floor with the ball positioned in the small of your feet. Keep your knees bent to 90 degrees. Cross your arms over your chest. Lift one shoulder and trunk upward, slightly twisting your trunk. Hold and slowly return.

TIP: Don’t let the ball move under your feet.

VARIATION: Change the position of your hands to behind the head to increase the challenge.

Stand with your exercise ball in your outstretched arms. Place your feet a shoulder-width apart. Squat down by bending your hips and knees while keeping your back straight. Hold and slowly return.

VARIATION: Perform squat on one leg.

Sit on ball with back in neutral position. Tighten abdominals while lifting arm overhead. Return and repeat on other side. Keep ball stable.

Begin with ball behind your back and stabilized on wall. Keep neck and pelvis in neutral. Perform a squat by bending knees, lowering pelvis and rolling ball downward. Hold and slowly return.

Lay on ball with back in neutral position. Stabilize with arms and slowly lift one leg, keeping the knee extended. Hold and slowly return; repeat on other side. Don’t lift leg past neutral position. Keep ball steady.

Lay on your back with the ball under your knees. Keeping your upper body on the mat, gently roll your legs to one side, rotating your hips. Keep your knees and feet together. Hold at the end range and slowly return in the opposite direction.

Lay on the ball in a bridge position with both feet on the ground, and the ball positioned in the small of your back. Keep your knees bent to 90 degrees, and your hips extended. Cross your arms over your chest and lift your trunk and one shoulder upward until your abdominals contract. Keep your back on the ball while you twist. Hold and slowly return.

TIP: Don’t let the ball move under your back.

VARIATION: Change the position of your hands to behind the head to increase the challenge

Place the ball under the small of your back in the bridge position with knees at 90 degrees. Lift your trunk upward, contracting your abdominals. Keep your pelvis in neutral. Do not allow the ball to move. Alter hand positions to change the challenge of the exercise.

Lay with ball under back and knees bent at 90 degrees. Alternate lifting arms, keeping them straight. Keep pelvis and neck in neutral. Don’t allow ball to move. Don’t allow pelvis to drop.

Begin with ball under hips. Walk hands out to a push-up position, ending with ball under shins. Keep pelvis and neck in neutral position; maintain trunk and legs in a straight line throughout the exercise. Slowly walk hands back and repeat.

Lay with the ball under your stomach. Stabilize with your feet and lift your trunk. Extend your arms forward in a straight line with your body. Keep your pelvis neutral, and do not hyperextend your back. Hold and slowly return. Don’t allow the ball to move.

Begin with in push-up position with ball under shins. Keep pelvis and neck in neutral position. Bend elbows, slowly lowering trunk to floor. Maintain trunk and legs in a straight line throughout the exercise. Slowly return and repeat.