The Harmony Floor Sequence
B9 Clapping Saw
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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
B9 Clapping Saw is a popular sitting exercise for spinal and posterior thigh flexibility. The claps add rhythm and grace to the movement.
Starting Position
Sit on sit bones with abducted legs extended forward:
Assume a neutral pelvis and spine.
Elongate the spine, relax the shoulders in harmonious position and look forward towards the horizon.
Feel a slight and comfortable posterior thigh stretch in this position.
If this position is easy and no stretch is felt:
Extend ankles and toes.
If this position is too difficult:
Sit on a pillow or at the edge of a low stool or chair.
Find the lowest height to hold this posture harmoniously and comfortably.
Movement
In the Starting Position, clap hands above head.
Then, rotate the spine to left, lean forward. and try and touch the left foot with the right hand.
The left hand stretches backwards.
Return to Starting Position and clap above head.
Repeat on other side, then clap again.
Repeat towards the middle three times.
Then return to Starting Position and relax.
Perform 2-3 repetitions then flex knees and recline to supine lying (using elbows) and proceed to exercise B10 Double Mermaid.