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דלגו על תרגיל זה אם גורם לכאב או אי נוחות

עקבו אחר הוראות הנשימה על המסך שאיפה נשיפה

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

המסלול הצהוב (הוליסטי)

2 כוכבים - תרגילי הרצף

Two star.png

Exercise 4 (1b Perp)

  • 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

1b Prep is a very important exercise to elongate the anterior thigh muscles and stretch hip extension against the stabilized pelvis.

This movement is used in basic natural movements like walking, running and lunging, and critical to prevent and manage low back pain associated with lack of hip extension.

The stretch phase of 1b Prep is identical to the stretch phase of 1b, however the movement and return phases are significantly different.


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

  • If painful or uncomfortable, try to perform less range of this exercise.

  • 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.

1b Prep Exercise Tutorial

StarBarre Position

  • Waist height


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

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.

Starting Position

  • Stand with one leg close to the wall and the other as far back as possible, allowing the heel to rise from the floor.

  • Maintain pelvic width between the legs and keep the pelvis parallel to bar (no rotation).

  • Slightly flex the front knee and bear some weight on it.

  • Place palms lightly on bar.

  • Look towards the horizon and Inhale.

Movement Phase

  • Wile maintaining the longitudinal full-body line from the head to the pelvis, start exhaling and raise the back heel by pushing the floor with the toes.

  • At the same time, flex the back knee and the front knee.

  • Keep the elbows close to the trunk (not sideways).

  • Keep the pelvis neutral (with the exhalation) to allow hip extension to occur.

  • Push the balanced pelvis forward with the movement, to prevent hip flexion.

  • Stop when the the anterior thigh stretch is felt.

  • Ensure the pelvis is not rotated and the body is upright and relaxed.

  • Increase the exhalation with the movement and keep on looking towards the horizon.

Stretch Phase

  • Maintain the distinct stretch for about a second.

  • Continue the exhalation.

  • Push the bar with the hands to enhance the stretch while maintaining the head and shoulders relaxed.

Return Phase

  • Continue the exhalation and reverse the movements harmoniously to return to the starting position.

Relax Phase

  • Inhale and assume the relaxed starting position.

  • Consciously relax the muscles in that position and gear the body for the next repetition.

  • Inhale and assume the relaxed starting position.

  • Consciously relax the muscles in that position and gear the body for the next repetition.

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