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Green (upper body) Journey

The 1 Star Sequence

Green Stars_edited.png

Exercise 4 (Ex 10 Prep 1)


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)

  • 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

Ex 10 Prep 1 uses the front knee flexion to provide a powerful and comfortable full-flexion shoulder stretch.

Mechanically, pushing the bar forward in this position (facing away from the wall) creates an upward force due to the upward angle pull of the straps.

For this reason, the instruction for the movement, stretch and return phases of this exercise is to push the bar forward towards the wall in front.

When the element of gentle body full-movement is added, performing Ex 10 Prep 2 should feel that the arms are swinging up and down effortlessly upon the bar.


  • Perform this exercise in pain-free and comfortable ranges only.

  • Perform the first-ever repetitions of this exercise very slowly and gradually, to gauge the strength required from each shoulder and arm.

  • In the case of a known shoulder instability, or a history of shoulder dislocations, consult with a rehab professional on how and when to approach this important functional exercise.

  • If painful or uncomfortable, perform the stretch with the arm close to the body.

  • If it is not possible, skip this exercise and consult with a physical therapist or movement professional.

StarBarre Position

  • Thigh to waist height.


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

Breathing Pattern

  • Exhale - Starting position.

  • Inhale - Movement and stretch phases.

  • Exhale - Return and relax phase.

Starting Position

  • Stand facing away from the wall, while holding the bar above the head.

  • Walk forward until the StarBarre straps are evenly taut.

  • Assume a stride stance with the front knee slightly flexed.

  • Stand 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.

  • Exhale.

Movement Phase

  • Stabilize the upright body line and start inhaling.

  • Flex the front knee to tilt the body forward, and increase the forward push on the bar.

  • The tension of the straps will increase.

  • As a result, the bar (and arms) will move upwards.

  • Allow this movement in pain-free and comfortable ranges only.

  • Keep head and neck position in neutral - don't look up.

Stretch Phase

  • Continue Inhaling and pressing on the flexed front knee.

  • 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

  • While exhaling:

  • Push the bar forward and extend the front knee.

  • This will tilt the body backwards and lower the arms back tot he starting position.

Relax Phase

  • Continue exhaling and try to relax the muscles in the starting position.

  • Gear the body for the next repetition.

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