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)
Blue (lower body) Journey
The 3 Stars Sequence
Exercise 7 4a
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
4a is a special exercise, because the user pulls the StarBarre away from the wall to form a TRX style sling-training device. At home, it is possible to practice this exercise in front of the kitchen counter (place fingers in sink), a windowsill or a balcony rail.
4a is also special because it includes 3 different movement shifts, each with a separate breathing cycle.
This exercise includes a very comfortable shoulder flexion and lower spine elongation stretch, as well as a powerful a powerful arm pulling element while using guided imagery.
Move 1 - stretch 1 - move 2 - stretch 2 - return - relax -...
Inhale 1 - Starting position.
Exhale 1 - During movement 1 and stretch 1.
Inhale 2 - Before movement 2.
Exhale 2 - During movement 2 and stretch 2.
Inhale 3 - Before return phase.
Exhale 3 - During return phase.
Pull the StarBarre away from wall and walk back until the straps are taught.
Hold the bar in this position and position the feet on the floor so the body is in its balanced upright position.
It is okay if the elbows are flexed in this position.
Look at the horizon.
Alternatively, it is possible to use a kitchen sink, windowsill or balcony rail with no compromise to the exercise.
Movement Phase 1
While extending the elbows and keeping the StarBarre straps taught, exhale and perform a squat.
Ensure that the entire spine is in the neutral position, the elbows extended and the shoulders in full (available) flexion.
Throughout movement phase 1, the shoulders, knees and toes form a straight vertical line (don't allow the knees to get in front of the toes).
Stretch Phase 1
Pause in this position for about a second while still exhaling, then inhale.
Eyesight in this position is towards the knee height point on the wall in front.
Movement Phase 2
Upon exhalation, 'slide' the knees horizontally backwards towards the line of the ankles, while keeping the pelvis as low as possible and close to the floor.
During this movement phase, the tension of the straps will increase (as long as the pelvis is kept low throughout the move).
Stretch Phase 2
In this position, continue 'pulling' the pelvis back and low while holding the spine in its neutral position.
Increase the strap tension to the maximum possible.
A great longitudinal stretch to the spine is felt, as well as a balanced bilateral full flexion and distraction shoulder stretch.
If pleasant, indulge in this stretch for a second or two while continuing the movement phase exhalation, then inhale.
Upon exhalation, use the arms only to pull the body from the stretch position back to balanced upright standing.
Guided imagery technique: To facilitate the use of arm muscles during the return phase, imagine that the bar is actually a branch of a tree, and there is no floor; you are hanging in the air and can only use arms to return.
Assume the upright balanced standing posture, looking towards the horizon.
Relax the body muscles in that position and inhale.