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The Harmony Floor Sequence

B4 Double Side Stretch

Anchor 1

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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

B4 Double Side Stretch is a relaxed exercise to train lower and upper limb mobility while stabilizing the trunk in neutral. The exercise provides a posterior and anterior thigh and shoulder nerve/fascia stretch and also trains for harmonious breathing.

Starting Position

Side lying:

  • Flex the bottom leg for stability.

  • Stabilize the pelvis and trunk in its neutral position perpendicular to floor.

  • Place head on upper arm.

With upper arm:

  • Reach and point towards the wall 'above' the head.

  • Keep the shoulder low while stretching.

With upper leg:

  • Perform a Hoof maneuver in the air.

  • Extend the hip as much as possible without rotating the pelvis out of neutral.

  • Use abdominal muscles to help.

  • Flex the knee slightly.

  • Point with toes towards the wall behind.

Stretch both upper and lower limb in this position.


While stabilizing the pelvis, trunk and neck in neutral:

Upper leg:

  • Extend knee and ankle.

  • Flex hip until a posterior thigh nerve/fascia stretch is felt.

  • Ensure pelvis actively stabilized in neutral to feel true stretch.

Upper arm:

  • Fully extend shoulder, elbow and wrist behind back.

  • Fully extend wrist until an anterior arm nerve/fascia is felt.

  • Perform three repetitions on each side, each with different direction of pointing the fingers as in images bellow.

Perform 3 stretches on each side then proceed to exercise B5 Pull a Leg.

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