The Harmony Floor Sequence
B6 Helicopter
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SKIP this exercise if painful or uncomfortable
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Learn and follow the exercise instructions below.
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Practice this exercise daily as part of your sequence.
Warnings
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Perform this exercise in pain-free and comfortable ranges only.
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If not possible, skip this exercise and consult with a physical therapist or movement professional.
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When relevant, ensure that this exercise is within the surgeon's post-operation protocol.
Learn the Exercise
B6 Helicopter is a good exercise to warm-up and reset the abdominal muscles before upright activities. It also includes a longitudinal spinal stretch and a unique four-limb coordinated mobility element.
Starting Position
Supine lying in relaxed neutral position:
Elongate the body from crown to toes.
Stretch up with arms and down with legs.
Make sure neutral spinal curvatures are maintained and lumbar hyperextension is avoided.
Keep legs, arms and head comfortably on the surface.
Movement
At the same time:
With a simultaneous circumduction action of both shoulders and hips, swing the limbs around and bring the knees and elbows together above the center of body.
Keep pelvis and trunk in neutral and the head relaxed on a mat or pillow.
Complete the movement by sending the arms and legs up and down, towards the Starting Position.
Relax (optional)
Place arms and legs on surface while maintaining the longitudinal spinal stretch.
Consciously pause and relax in this position and gear the body and mind for the next repetition.
Perform 3-4 repetitions until you feel the abdominal muscles warming up, then proceed to exercise B7 Rollup.