The Harmony Floor Sequence
B4 Double Side Stretch
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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.
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:
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.
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.