SKIP this exercise if painful or uncomfortable
Follow the onscreen breathing instructions Inhale Exhale
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Yellow (Holistic) Journey
The 2 Stars Sequence
Exercise 11 (5b Jog)
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
5b Jog is a progression of 5a Walk exercise, simmulating natural jogging while pushing a trolley.
This exercise requires long and strong calf muscles (as practiced in the previous exercise 5a) as well as a well coordinated motor system.
5b is also special because of its free breathing pattern, its unique yet comfortable aerobic component and also because both lower limbs work in a natural simultaneous alternative manner.
Move - stretch - move - stretch.
Stand about 2 steps away from the bar, tilt the body forward and lean on the bar with hands.
Maintain normal pelvic width between the legs.
Flex the knee and ankle of the one leg.
Lift foot from floor.
Fully flex the ankle in air.
keep the other leg extended with the heel touching the floor.
Avoid hype-extending the knee.
While maintaining the tilted straight body-line, alternate the leg positions at the same time..
Continue breathing freely.
Land the foot on the tiptoes first.
The movement ends when the other heel touches the floor.
Continue breathing freely and alternate.
Find the rhythm and physically push the bar forwards towards the wall in front.
Feel the heels bouncing off the floor like tennis balls.
Imagine that the bar is the bar of a supermarket trolly you are pushing while jogging.