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SKIP this exercise if painful or uncomfortable

Follow the onscreen breathing instructions Inhale Exhale

Tap on 'Next' for the next exercise (unavailable when in full screen)

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

9c adds a powerful spinal rotation stretch to the Chain #9 series. Together with the rest of the 34 Harmony sequence exercises, this element is critical to stay physically healthy during high performance sprinting and long-distance running.

During the 9c stretch phase, distinct lumbar, thoracic and upper cervical rotational stretches are felt and facilitated.

Warnings for this exercise

To prevent a fall if balanced is lost while placing the foot on or off the bar when facing away:

  • Place a chair at hand reach at the side of the body.

If a posterior thigh (Hamstring) cramp is felt at any stage of this exercise:

  • This might be an issue for beginners to this exercise system.

  • There are many possible causes for this, which might vary from unconditioned short muscles to overtrained muscles with heavy weights and even an unbalanced diet.

  • In many cases, this cramp sensation might be a one-off experience.

Recommended actions:

  1. Lower the bar (or use a lower surface).

  2. If this is to no avail, skip the entire exercise (only for the effected leg).

  3. Proceed to gently perform exercises 3a and 3b on the effected leg.

  4. Continue with the regular sequence as usual, and try again next time.

Bar Position

  • Thigh height


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


  • Throughout exercise - Horizon

  • Head looks forward throughout this exercise.

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.

Starting Position

  • Similar to 11a, besides the arm position.

  • Set bar height according to flexibility: More flexible - higher. Less flexible - lower.

  • As alternative to the StarBarre device, place the foot on a stool or chair (of good height) behind the body.

  • To add safety and stability, it is okay to place one or two chairs by the side of the body to lean on with the hands.

  • Stand facing away from the bar, about one step in front.

  • Place one foot on the bar behind the body.

  • Fully flex the elbow on the side of the flexed leg.

  • Flex the wrist so the fingers are pointing forward.

  • Stand in the tall upright position, look towards the horizon and inhale.

Movement Phase

  • Upon exhalation, stabilize the pelvis, flex the standing knee forward and start extending the elbow to reach forwards.

  • When lowering the body, add trunk rotation as the shoulder and arm move forward.

  • Keep the spine tall and the pelvis in neutral (no pelvic rotation)

  • Keep looking forward towards the horizon throughout the exercise.

  • Ensure the pelvis does not rotate, tilt or move backwards.

Stretch Phase

  • When the body reaches its lowest possible position harmoniously, pause for about a second and continue the exhalation.

  • Feel the powerful spinal rotation stretch - imagine 'wringing' a wet towel to extract the water.

  • To increase the stretch, reach more forward with the arm and the same side of the pelvis at the same time.

  • Head and eyes look forward - otherwise the distinct upper cervical rotational stretch is lost.

Return Phase

  • While continuing the exhalation, relieve the stretches, lower the arm, straighten the body-line and elevate the trunk to de-rotate the spine and return to the starting position by extending the front knee.

  • Keep on looking forward.

Relax Phase

  • Inhale

  • Maintain the harmonious upright pelvis and trunk position.

  • Keep the elbow fully flexed with the palm pointing forward and gear the body for the next repetition.

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