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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 6 (4c Prep 1)


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

4c Prep 1 includes the important element of controlling the moving body-mass with one arm, with a pleasurable stretch at the end of the movement.


  • 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.


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

Breathing Pattern

  • Exhale - Starting position.

  • Inhale - Movement and stretch phases.

  • Exhale - Return and relax phases.

Starting Position

  • Hold the middle of the bar with both hands, and walk back until the straps are taught and the elbows slightly flexed.

  • Stand in balance, facing the front wall (no spinal rotation).

  • Assume the tall upright standing position with the shoulders wide and low.

  • Look towards the horizon.

  • To make easier: Step backwards and extend the elbows.

  • To make more difficult: Step forward and flex the elbows (tilt the body back).

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

Movement Phase

  • Inhale, let go of one hand and rotate the body outwards while reaching back with the free arm.

  • Continuously look at the free hand.

  • Keep both shoulders back and low throughout the exercise.

  • Notice the full range of cervical rotation.

Stretch Phase

  • Continue the inhalation and pause in this position for up to a second.

Return Phase

  • Upon exhalation, return to the starting position:

  • Rotate the body back to face the bar.

  • Bring the free arm back to holding the bar.

  • Find the body balance facing the wall.

Relax Phase

  • Assume the starting position.

  • Pause in this position for up to a second.

  • Change movement sides every repetition.

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