The Harmony Floor Sequence
B3 Four Pillars
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SKIP this exercise if painful or uncomfortable
Learn and follow the exercise instructions below.
Practice this exercise daily as part of your sequence.
Perform this exercise in pain-free and comfortable ranges only.
If 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.
Learn the Exercise
B3 Four Pillars is a nice and gentle mobility and weight bearing exercise of the limbs and a stability exercise of the entire trunk.
Six-point kneeling on knees and elbows.
Relax forearms on surface.
Position the entire spine and pelvis in neutral position.
Elongate the spine from crown to sit bones.
While maintaining the neutral spine and pelvis, transfer the body weight from limb to limb.
Draw an imaginary rectangle with nose.
When the pelvis is in front of knees, prevent lumbar extension (exhale).
When the pelvis is in behind the knees, prevent lumbar flexion (inhale).
Maintain the longitudinal spine stretch throughout the exercise.
Alternate directions of circle after 1-2 cycles then proceed to exercise B4 Double Side Stretch.