SKIP this exercise if painful or uncomfortable
Green (upper body) Journey
The 2 Stars Sequence
Exercise 6 (4c Prep 1)
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
4c Prep 1 includes the important element of controlling the moving body-mass with one arm, with a pleasurable stretch at the end of the movement.
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 -... alternate...
Exhale - Starting position.
Inhale - Movement and stretch phases.
Exhale - Return and relax phases.
Hold the middle of the bar with both hands, and walk back until the straps are taught and the elbows slightly flexed.
Stand in balance, facing the front wall (no spinal rotation).
Assume the tall upright standing position with the shoulders wide and low.
Look towards the horizon.
To make easier: Step backwards and extend the elbows.
To make more difficult: Step forward and flex the elbows (tilt the body back).
Alternatively, it is possible to use a kitchen sink, windowsill or balcony rail with no compromise to the exercise.
Inhale, let go of one hand and rotate the body outwards while reaching back with the free arm.
Continuously look at the free hand.
Keep both shoulders back and low throughout the exercise.
Notice the full range of cervical rotation.
Continue the inhalation and pause in this position for up to a second.
Upon exhalation, return to the starting position:
Rotate the body back to face the bar.
Bring the free arm back to holding the bar.
Find the body balance facing the wall.
Assume the starting position.
Pause in this position for up to a second.
Change movement sides every repetition.