SKIP this exercise if painful or uncomfortable
Green (upper body) Journey
The 2 Stars Sequence
Exercise 11 (8a)
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
8a includes a very important pectoral and arms stretch, which aims to enable and maintain a comfortable and harmonious head, neck and shoulder complex in daily life functions.
To produce the powerful shoulder extension stretch,10a employs a full-body movement witch includes ankle mobility and spinal stability.
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 -...
Throughout exercise - look forward towards the horizon.
Beware and correct - it is typical to incorrectly look upwards during this exercise.
Inhale - Starting position.
Exhale - Movement, stretch and return phases.
Inhale - Relax phase.
Stand facing away from the bar.
Lean back slightly, and place hands on the bar with fingers facing backwards.
Maintain an upright harmonious standing position:
Long neck with eyesight towards the horizon (avoid forward head position).
Shoulders wide and low.
Ribcage not 'flared'.
Lumbar spine in the neutral position.
While holding this upright posture, walk slightly forward until the beginning of a pectoral or arms stretch is felt.
Upon exhalation, start to raise the heels and slightly flex the knees at the same time.
Maintain spinal stability to transfer the movement force to the shoulder joints.
Use abdominal muscles and the exhalation for this.
Pause the movement for about a second when the ankles reach their full range and the pectoral (or arms) stretch is sufficiently deep.
Remember to look at the horizon in this position with long neck (no chin poking).
Increase exhalation to increase the stretch.
While still exhaling and maintaining the straight body line, tilt the body harmoniously back to the Starting Position.
Inhale and assume the harmonious starting posture.
Relax the muscles in that position and start gearing the body for the next repetition.