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SKIP this exercise if painful or uncomfortable

Follow the onscreen breathing instructions Inhale Exhale

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The 2 Stars Sequence

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Exercise 12 (6a Prep)

  • 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

6a Prep trains the very important basic functional movement of flexing the entire vertebral column one vertebra after another, and then returning harmoniously to the upright standing position.

Harmonious pain free performance of this exercise attests to a healthy functioning spine, while practicing this move daily aims to further improve the spinal function and to help prevent pack pain caused by using uncontrolled impaired movements for regular daily functions.

6a Prep is functionally more basic then 6a because the hands are placed continuously on the bar to assist and help direct the spinal movement throughout the exercise.

Bar Position

  • Waist height


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

Breathing pattern

  • Inhale - Starting position.

  • Long exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.

Starting Position

  • Harmonious upright standing, as tall as possible.

  • Place hand gently on bar.

  • Ensure:

  • A long neck, and eyes looking towards the horizon.

  • The entire spine and pelvis are in the neutral position.

  • The shoulders are placed down and back.

  • The arms and hands are relaxed on the bar.

  • Inhale.

Movement Phase

  • Upon exhalation, start by tucking in the chin (upper cervical flexion) and starting to flex the elbows at the same time.

  • Continue both movements simultaneously.

  • Flex the spine vertebra after vertebra from top to bottom while reaching the bar with the relaxed palms.

  • Keep the body balanced and the elbows 'soft'.

  • To harmonize the movement, avoid additional thoracic flexion.

  • Emphasize lumbar flexion and upper cervical flexion.

  • Cue: Try to bring the forehead to the knees.

Stretch Phase

  • Continue the exhalation.

  • Maintain this balanced flexed posture for about a second.

  • The eyes are looking just above the knees.

  • Emphasize the lumbar flexion stretch with pelvic posterior rotation.

  • Keep the body balanced and the shoulders, elbows and fingers relaxed.

Return Phase

  • Increase the exhalation and extend the spine from bottom to top, vertebra after vertebra.

  • Start with increasing the exhalation and rotating the pelvis with the abdominal muscles.

  • Push downwards on the bar to assist in starting this movement.

Relax Phase

  • Assume the balanced upright standing posture.

  • Inhale.

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