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דלג על התרגיל הזה אם זה כואב או לא נוח

המסלול הירוק (פלג גוף עליון)

2 כוכבים - תרגילי הרצף

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Exercise 3 (3b Prep)


עקבו אחר הוראות הנשימה על המסך שאיפה נשיפה

לעבור לתרגיל הבא הקישו על  "הבא' (לא זמין במסך מלא)

  • למדו את התרגיל ופעלו לפי הוראות התרגיל שלהלן.

  • תרגלו תרגיל זה מדי יום כחלק מהרצף הנוכחי. 

  • בצע את התרגיל הזה רק בטווחים נטולי כאבים ונוחים.

  • במידת הצורך, פנה לייעוץ מקצועי לשימוש כחלק מתוכנית שיקום.

למדו את התרגיל

3b Prep is a special exercise designed to condition and harmonize the lateral shoulder abduction muscles against the body weight.


  • Perform this exercise in pain-free and comfortable ranges only.

  • Perform the first-ever repetitions of this exercise very slowly and gradually, to gauge the strength required from each shoulder and arm.

  • In the case of a known shoulder instability, or a history of shoulder dislocations, consult with a rehab professional on how and when to approach this important functional exercise.

  • If painful or uncomfortable, perform the stretch with the arm close to the body.

  • If it is not possible, skip this exercise and consult with a physical therapist or movement professional.

StarBarre Position

  • Waist height.


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

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.

Starting Position

  • Stand with both feet facing the bar, about one step away.

  • Place the posterior aspect of the extended palm on the opposite side bar pad.

  • Extend the elbow and fully rotate the body to the other direction so the side is facing the bar.

  • Look sideways and ensure the lumbar spine is in the neutral position.

  • Bring both shoulders wide and low.

  • Keep the neck 'long' and the chin slightly tucked in (not poking).

  • Inhale.

Movement Phase

  • Stabilize the upright body line and start exhaling.

  • Flex the leaning elbow to tilt the body-line sideways.

  • Keep head and neck position in neutral looking at the horizon.

Stretch Phase

  • Continue to exhale and pause in this position for a split second.

  • Ensure the body is fully rotated so the side of the leaning shoulder is facing the wall.

  • Feel the muscles working on the outside of the leaning shoulder.

Return Phase

  • Continue exhaling and extend the leaning elbow to return to the starting position.

Relax Phase

  • Inhale and try to relax the muscles in the starting position.

  • Gear the body for the next repetition on the same side or on the other side.

  • During the rehabilitation process, it is okay to perform a few repetitions of each side provided the exercise is pain free and comfortable.

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