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SKIP this exercise if painful or uncomfortable

Follow the onscreen breathing instructions Inhale Exhale

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Yellow (Holistic) Journey


The Harmony Sequence

  • 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

4b harmonizes and conditions the important function of arm pulling together with full body stabilization.

If impaired movements are used frequently, this might be related to common neck/shoulder region disorders.

Therefore, harmonizing this function on a daily basis (even with one good repetition) as part of the exercise sequence aims to make life somewhat easier, and perhaps eventually 'brush away' this nag.

4b also has a special breathing pattern of inhaling during the movement phase.


Move - stretch - return - relax -...

Breathing Pattern

  • Inhale - Starting position.

  • Inhale - Movement phase.

  • Switch to exhalation - Stretch phase.

  • Exhale - Return phase.

  • Inhale - Relax phase.

Starting Position

  • Bring the bar close to the chest while maintaining the full-body line.

  • To make more difficult: Step forward while tilting back the upright body from the ankles and holding the balance with arms.

  • To make easier: Step backwards while maintaining the full-body line.

  • Look at the horizon.

  • Alternatively, it is possible to use a kitchen sink, windowsill or balcony rail with no compromise to the exercise.

  • Inhale.

Movement Phase

  • Continue the exhalation and extend the elbows.

  • This will tilt the upright body backwards from the ankles.

  • Keep both shoulders back and low throughout the exercise.

  • Gradually look higher on the wall in front, to enable the neutral position of the head and neck during the movement.

  • Towards the end of the movement, ''prepare the muscles in advance to keep the body line in neutral during the abrupt movement stop.

Stretch Phase

  • In this exercise, the stretch phase consists of the rapid transition between elbow flexion and elbow extension.

  • At this point switch from inhalation to exhalation.

  • Eyesight in this position is higher than the horizon, to maintain the head and neck neutral position.

Return Phase

  • Upon exhalation, flex the elbows to bring the body back to the starting position.

  • As the body moves, maintain the starlight body-line and keep the head and neck neutral position.

Relax Phase

  • Assume the standing posture.

  • Relax the body muscles in that position and inhale.

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