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.

Tempo

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.