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SKIP this exercise if painful or uncomfortable

Blue (lower body) Journey

The 1 Star Sequence

Blue Stars_edited_edited.png

Exercise 6 (5b Walk)

Video
Anchor 1

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.

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Learn the Exercise

5b Walk simmulates walking while pushing a trolley.

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.


Bar Position

  • Waist height


Tempo

  • Move - stretch - move - stretch.


Breathing Pattern

  • Breathe freely



Starting Position


  • 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.

  • Fully flex the ankle and feel floor with toes.

  • keep the other leg extended with the heel touching the floor.

  • Avoid hype-extending the knee.

  • Breathe freely.


Movement Phase

  • While maintaining the tilted straight body-line, alternate the leg positions at the same time..


Stretch Phase


  • 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.

  • Imagine that the bar is the bar of a heavy supermarket trolly you are pushing forward.


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