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 13 (7a Prep 2)
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
7a Prep 2 uses arm assistance for the deep ranges of the squat exercise. The arm assistance makes the body lighter to facilitate harmonious pain free movement. This allows for a deeper and more accurate pain free movement.
Subsequently, practicing this exercise regularly trains the body to occasionally lift heavy objects correctly and safely without thinking about the movement and without increasing the load on the spine and knees during practice.
Perform this exercise in pain-free and comfortable ranges only. If painful or uncomfortable, perform less range of this exercise.
If it is 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.
Move - stretch - return - relax... alternate...
Inhale - Starting position.
Exhale - Movement, stretch and return phases.
Inhale - Relax phase.
Stand facing the bar about one step away, relax arms by the sides of the body.
Ensure that the pelvis and upright spine are in the tall neutral position.
Keep the shoulders wide and low without flaring the ribcage, and the neck long.
Try to feel the toes, arches and heels of each foot and balance both feet against the floor pressure.
Look towards the horizon and inhale.
Wile maintaining the line from the head to the pelvis, exhale and flex the ankle, knee and hip joints simultaneously.
Reach forward with the arms and place palms gently on the bar.
Keep the sine in neutral position (slight arc) and avoid flaring of the ribcage.
Maintain the vertical line between the shoulders, knees and toes.
Poke the pelvis backwards to prevent the knees moving in front of the toes.
Keep the elbows close to the trunk (not sideways).
Keep the pelvis neutral (with the exhalation) to prevent lumbar spinal flexion.
Stop when the the body is as low as possible.
Use the palms to push down on the bar to make the movement easier.
Increase the exhalation with the movement and gradually look towards the bar (keep the neck long).
Maintain this distinct stretch for about a second.
Continue the exhalation.
Push the bar with the hands to enhance the stretch while maintaining the head and shoulders relaxed.
Continue the exhalation and reverse the movements harmoniously to return to the starting position.
On the way up, let go of the palms on the bar.
Time the arms movements with the rest of the body. All the movement elements should return to the starting position at the same time.
Inhale and assume the balanced and relaxed starting position.
Consciously relax the muscles in that position and gear the body for the next repetition.