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.

Warnings

• 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.

Tempo

• 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.