SKIP this exercise if painful or uncomfortable
Green (upper body) Journey
The 2 Stars Sequence
Exercise 3 (3b Prep)
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
3b Prep is a special exercise designed to condition and harmonize the lateral shoulder abduction muscles against the body weight.
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 -...
Inhale - Starting position.
Exhale - Movement, stretch and return phases.
Inhale - Relax phase.
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).
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.
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.
Continue exhaling and extend the leaning elbow to return to the starting position.
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.