SKIP this exercise if painful or uncomfortable
Follow the onscreen breathing instructions Inhale Exhale
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Blue (lower body) Journey
The 3 Stars Sequence
Exercise 3 1b
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
1b is a progression of 1a, providing a very powerful anterior thigh stretch together with pelvic stabilization.
Because 1b trains the lumbar-pelvis-hip complex to function normally, it might also help to prevent and manage movement-based low back pain.
This exercise movement is generated by full mobility of the ankles, knees and hips, while the upright trunk is stabilized by the deep pelvic muscles, the hands on the bar and a strong exhalation.
The movement phases of 1b have a unique square-angle pattern. During the movement phase, the upright body moves horizontally forward as much as it can, and then it moves vertically down as much as it can. Accordingly, the body's return path to the starting position is up and then back.
Move - stretch - return - relax -... alternate
Inhale - Starting position.
Long exhalation - Movement, stretch and return phases.
Inhale - Relax phase.
Stand about 2 steps away from bar, facing the bar.
If just finished the previous sequence exercise 1a, take 1 step back to reach the 1b Starting position.
Stand in the tall upright standing position looking towards the horizon.
Try to be as tall as possible, draw shoulders wide and down and relax the arms and hands by the side of the body.
Use the same full-body initiation of movement technique as in 1a, but more forcefully because the body travels further forward.
As with 1a, exhale and slightly tilt the body forward from the ankles (like in 1a Warmup).
When both heels start to rise passively, push the pelvis and trunk forward in space by forcefully flexing the back ankle and knee (slightly) at the same time.
Activate the pelvic stabilization muscles (with the exhalation) and 'carry' the front leg forward in the air.
Take a larger stride forward than 1a and try to reach close to the front wall with the front foot.
During the movement phase, flex the back ankle to its maximum and lift the heel high in the the air.
When the front leg is in the air and the vertical body-line is moving forward, the back leg balances the body and bears its weight.
Land softly on the front heel as in 1a, then flatten the foot on the floor.
When the upright body approaches the front wall, place the hands softly on the bar to balance the body.
Try to stay as tall as possible at the end of the horizontal segment of the movement.
Vertical movement downwards
lower the upright body-line by flexing both knees while holding on to the bar.
Ensure that the front knee does not cross the line of the toes.
Maintain the upright tall position of the trunk and relax the shoulders.
As the upright body descends and the pelvis remains forward, start to feel a stretch in the anterior thigh region.
When the upright body at its lowest point, a powerful anterior thigh stretch is felt.
Increase the exhalation at this point to assist the pelvis stabilizers that counter the stretch.
Ensure that the knee of the front leg is not positioned in front of the toes. Place the back leg further back if this occurs.
Pause for about 1 second.
Initiate the return to the starting position by pushing slightly with the arms on the bar.
On the way back, the bulk of the body weight is on the back leg.
To return harmoniously and balanced, increase the exhalation and exert a lot of force in to the back leg for this movement.
Guided imagery: Imagine kicking a soccer ball with the back leg. Use the whole body.
To return to the starting position, the upright body moves vertically up as much as it can, and then horizontally back.
Time both feet and both arms to finish their movement together.
Return harmoniously to the starting position without losing balance, 'already' as tall as possible.
Assume the upright standing posture and inhale.
Gear the body for the next repetition with the other leg.
Practicing 1b at home