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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 4 (5a Prep)

  • 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

5a Prep is a preparation exercise 5a using less range of motion. This variation might makes the exercise pain-free and comfortable for people who are suffering from upper body musculoskeletal issues.

5a Prep is a special exercise, because the user pulls the StarBarre away from the wall to form a TRX style sling-training device. At home, it is possible to practice this exercise in front of the kitchen counter (place fingers in sink), a windowsill or a balcony rail.

This exercise includes a very gentle shoulder flexion and lower spine elongation stretch, as well as an arm pulling element while using guided imagery.


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.


StarBarre Position

  • Waist height


Tempo

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


Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.


Exercise Instructions

Starting Position



  • Pull the StarBarre away from wall and walk back until the straps are taught.

  • Hold the bar in this position and position the feet on the floor so the body is in its balanced upright position.

  • It is okay if the elbows are flexed in this position.

  • Look at the horizon.

  • Alternatively, it is possible to use a kitchen sink, windowsill or balcony rail with no compromise to the exercise.

  • Inhale.


Movement Phase



  • While exhaling and keeping the StarBarre straps taught, perform a squat movement.

  • Ensure that the entire spine is in the neutral position, the elbows extended and the shoulders in full (available) flexion.

  • Pull on the bar and use the arm muscles to hold the body mass.


Stretch Phase



  • Pause in this position for about a second while still exhaling.

  • Eyesight in this position is towards the knee height point on the wall in front.


Return Phase


  • Increase the exhalation, and use the arms only to pull the body from the stretch position back to balanced upright standing.

  • Guided imagery technique: To facilitate the use of arm muscles during the return phase, imagine that the bar is actually a branch of a tree, and there is no floor; you are hanging in the air and can only use arms to return.


Relax Phase/Starting Position



  • Assume the upright balanced standing posture, looking towards the horizon.

  • Relax the body muscles in that position and inhale.

Audio Instructions
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