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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

8b

The Harmony Sequence

  • Practice this exercise daily as part of your sequence. 

Warnings

  • 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
Video

8b is a more powerful shoulder extension than 8a. The exercise also has functional values for sitting down and standing up, includes movement elements of squat training and can serve as a great warmup for ski.

To produce the powerful shoulder extension stretch,10b employs a full-body movement witch includes hip, knee and ankle mobility as well as spinal stability.



Bar Position

  • Waist height


Tempo

  • Move - stretch - return - relax -...


Eyesight

  • Throughout exercise - look forward towards the horizon.

  • Beware and correct - it is typical to incorrectly look upwards during this exercise.


Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.


Starting Position



  • Same as 10a.

  • Stand facing away from the bar.

  • Lean back slightly, and place hands on the bar with fingers facing backwards.

  • Maintain an upright harmonious standing position:

  • Long neck with eyesight towards the horizon (avoid forward head position).

  • Shoulders wide and low.

  • Ribcage not 'flared'.

  • Lumbar spine in the neutral position.

  • While holding this upright posture, walk slightly forward until the beginning of a pectoral or arms stretch is felt.

  • Notice the gain in leg distance (and shoulder extensibility) after practicing the previous 10a exercise.

  • Inhale.


Movement Phase



  • Upon exhalation, start to flex the hips and knees at the same time.

  • Maintain spinal stability to transfer the movement force to the shoulder joints.

  • Go as low as possible without losing the upright neural pelvic and spinal position.

  • Use abdominal muscles and the exhalation for this.


Stretch Phase



  • Pause the movement for about a second when the pectoral (or arms) stretch is sufficiently deep.

  • Remember to look at the horizon in this position with long neck (no chin poking).

  • Feel an even extension stretch in both shoulders.

  • Increase exhalation to increase the stretch.


Return Phase



  • While still exhaling and maintaining the straight body line, extend the knees and hips to bring the body harmoniously back to the Starting Position.


Relax Phase



  • Assume the harmonious starting posture.

  • Relax the muscles in that position and start gearing the body for the next repetition.







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