SKIP this exercise if painful or uncomfortable
Green (upper body) Journey
The 2 Stars Sequence
Exercise 2 (3a)
Follow the onscreen breathing instructions Inhale Exhale
Tap on 'Next' for the next exercise (unavailable when in full screen)
Learn and follow the exercise instructions below.
Practice this exercise daily as part of your sequence.
Perform this exercise only in pain free and comfortable ranges.
If necessary, seek professional advise to use as part of a rehabilitation program.
Learn the Exercise
3a is a very important exercise to prevent upper limb osteoporosis, strengthen the arms and abdominals and train body stabilization and coordination.
This exercise has a wide range of difficulty levels. The easiest level is comfortable and safe for beginners and rehabilitation clients, while the difficult levels are designed to challenging even for well-trained athletes.
Perform this exercise in pain-free and comfortable ranges only.
Perform the first-ever repetitions of this exercise very slowly and gradually, to gauge the strength required from each shoulder and arm.
In the case of a known shoulder instability, or a history of shoulder dislocations, consult with a rehab professional on how and when to approach this important functional exercise.
If painful or uncomfortable, perform the stretch with the arm close to the body.
If it is not possible, skip this exercise and consult with a physical therapist or movement professional.
Move - stretch - return - relax -...
Easier- Stand closer and raise bar higher (no higher than chest height).
More difficult - stand further away and lower bar.
Inhale - Starting position.
Exhale - Movement, stretch and return phases. Enhance exhalation during the return phase.
Inhale - Relax phase.
Lean with extended arms on bar.
Place feet about 2 steps back and straighten the lilted body line.
The body-line is straight and symmetric. Don't allow it to arc up or down any direction.
Stand on the balls of the feet, but keep the heels as low as possible, close to the floor.
For this, keep the calf muscles relaxed in their long position - not actively on tiptoes (common issue).
Use the abdominal muscles to prevent sagging of the body-line.
Keep the shoulders wide and low, and the neck long (no chin tucking or poking).
relax the fingers on the bar.
While exhaling and maintaining the straight line of the body, flex the elbows and extend the shoulders to tilt the body line further forward.
Keep calf muscles relaxed and heels as low as possible to the floor while rising with the movement.
Keep the elbows facing down and the arms close to the body. Don't allow the arms to abduct for the movement (common issue).
Continue exhaling and maintain this low position for up to 1 second.
Enhance the exhalation while extending the elbows and flexing the shoulders together, to return the body to the starting position.
Ensure that the body-line remains straight, and the pelvis and spine are neutral with the movement.
Inhale and assume the standing posture.
Relax in that position for up to a second and gear the body for the next repetition.