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SKIP this exercise if painful or uncomfortable

Green (upper body) Journey

The 2 Stars Sequence

Green Stars_edited.png

Exercise 3 (3b Prep)

Video

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.

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Learn the Exercise

3b Prep is a special exercise designed to condition and harmonize the lateral shoulder abduction muscles against the body weight.


Warnings

  • 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.


StarBarre Position

  • Waist height.


Tempo

  • Move - stretch - return - relax -...


Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.



Starting Position


  • Stand with both feet facing the bar, about one step away.

  • Place the posterior aspect of the extended palm on the opposite side bar pad.

  • Extend the elbow and fully rotate the body to the other direction so the side is facing the bar.

  • Look sideways and ensure the lumbar spine is in the neutral position.

  • Bring both shoulders wide and low.

  • Keep the neck 'long' and the chin slightly tucked in (not poking).

  • Inhale.


Movement Phase

  • Stabilize the upright body line and start exhaling.

  • Flex the leaning elbow to tilt the body-line sideways.

  • Keep head and neck position in neutral looking at the horizon.


Stretch Phase


  • Continue to exhale and pause in this position for a split second.

  • Ensure the body is fully rotated so the side of the leaning shoulder is facing the wall.

  • Feel the muscles working on the outside of the leaning shoulder.


Return Phase


  • Continue exhaling and extend the leaning elbow to return to the starting position.


Relax Phase


  • Inhale and try to relax the muscles in the starting position.

  • Gear the body for the next repetition on the same side or on the other side.

  • During the rehabilitation process, it is okay to perform a few repetitions of each side provided the exercise is pain free and comfortable.


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