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The Harmony Floor Sequence

B6 Helicopter

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

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.


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.

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