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 2 Stars Sequence
Exercise 10
-
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
Exercise 10 is a special exercise because it requires full shoulder flexion ranges, good pelvic and spinal control and also full ankle ranges and calf muscle power.
Therefore, it should not be attempted if the two previous exercises 8 and 9 cannot be performed harmoniously and comfortably.
Credit! Exercise 10 was created by Sigal Meshian in 2022.
Warnings
Perform this exercise in pain-free and comfortable ranges only.
If it is not possible, skip this exercise and consult with a physical therapist or movement professional.
StarBarre Position
Thigh to waist height.
Tempo
Move - stretch - return - relax -...
Breathing Pattern
Inhale - Starting position.
Exhale - Movement, stretch and return phases.
Exhale - Relax phase.
Starting Position
Stand facing away from the wall and hold the bar in front of the body at shoulder height.
Walk forward and flex the elbows until the StarBarre straps are evenly taut.
Stand with legs at the same line, as tall as possible.
Ensure the lumbar spine is in the neutral position.
Bring the shoulders wide and low.
Keep the neck 'long' and the chin slightly tucked in (not poking).
Look towards the horizon.
Inhale.
Movement Phase
Stabilize the upright body line and start exhaling.
Simultaneously, fully flex both ankles and slightly flex both knees.
As a result, the upright body-line will move forward (as in exercise 2a).
The forward movement of the body increases the tension of the straps, which assists the arms and bar to raise (as in exercise 8).
Allow this movement in pain-free and comfortable ranges only.
Keep head and neck position in neutral looking at the horizon.
Stretch Phase
Increase the exhalation to stabilize the pelvic region and avoid spinal extension.
When the comfortable shoulder end range is reached, maintain the forward pressure on the bar and pause in this position for about a second.
'Feel' the connection between keeping the shoulders wide and low and the good stretch feel.
Return Phase
Continue exhaling.
Push the bar forward, extend the knees and lower the arms to return to the starting position.
Relax Phase
Inhale and try to relax the muscles in the starting position.
Gear the body for the next repetition.