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SKIP this exercise if painful or uncomfortable

Follow the onscreen breathing instructions Inhale Exhale

Tap on 'Next' for the next exercise (unavailable when in full screen)

Yellow (Holistic) Journey

The 1 Star Sequence

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Exercise 1 (3a)

  • See exercise instructions below.

  • Practice this exercise daily as part of your sequence. 

Warnings

  • Perform this exercise in pain-free and comfortable ranges only.

  • If not possible, skip this exercise and consult with a physical therapist or movement professional.

  • When relevant, ensure that this exercise is within the surgeon's post-operation protocol.

Use Multi Sensory Learning

Perform the exercise while:

  • Listening to the audio instructions.

  • Reading the text below.

  • Viewing the video*.

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*Enter Picture-to Picture feature (in Chrome) to view exercise video while scrolling through the text instructions below.

Video

Exercise Info


3a is a very important exercise to prevent upper limb osteoporosis, strengthen the arms and abdominals and train body stabilization and coordination.

This version is an easy level of 4a, comfortable and safe for beginners and rehabilitation clients.


Warnings

  • Perform this exercise in pain-free and comfortable ranges only.

  • If painful or uncomfortable, try to perform less range of this exercise.

  • If not possible, skip this exercise and consult with a physical therapist or movement professional.

  • When relevant, ensure that this exercise is within the surgeon's post-operation protocol.


Tempo

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


StarBarre Position

  • Waist height.


Breathing Pattern

  • Inhale - Movement phase.

  • Exhale - Return phase


Exercise Instructions


Video Tutorial Exercise 1 (3a)

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Starting Position



  • For the starting position, stand about 1 step away from the bar, facing the bar.

  • Assume a tall upright position looking towards the horizon.

  • Draw shoulders wide and down.

  • Place the palms gently on the bar and relax the elbows and shoulders.

  • Breathe freely.



Movement Phase



  • To initiate the movement phase, inhale while flexing the elbows and extending the shoulders to tilt the body line forward.

  • Maintain the straight line of the body,

  • Keep the calf muscles relaxed, and the heels as low as possible to the floor during 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).



Stretch Phase



  • When reaching the stretch phase, maintain this angled position for up to 1 second.


Return Phase



  • To return to the starting position, exhale and extend the elbows and flex the shoulders together.

  • Ensure that the body-line remains straight and the pelvis and spine are neutral with the movement.



Relax Phase



  • When the starting position is reached, relax the body for up to a second and prepare for the next repetition.


Audio Instructions
00:00 / 01:13
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