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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

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Exercise 14 (11a)

  • 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

11a provides a comfortable and powerful stretch for the spine, shoulders and posterior thighs.

The special 'pelvic twist' element of this exercise uniquely trains movement separation between the pelvis and the spine while adding a great low back side stretch.

11a is also an important full-flexion stretch for both shoulders at the same time.

Any difference between the shoulders is felt and identified easily during this exercise. Therefore, the rehabilitation challenge while performing this exercise is to try and balance both shoulders by preventing spinal rotation.


  • Keep both elbows fully extended throughout this entire exercise.

Bar Position

  • Chest height

  • More flexible - lower

  • Less flexible - higher


  • Move - stretch - twist 1 - twist 2 - stretch - return - relax -...

Breathing Pattern

  • Inhale - Starting position.

  • Long exhale - Stretch 1, twist 1, twist 2, stretch 2 and return phases.

  • Inhale - Relax phase.

Starting Position

  • Stand upright and lean with extended elbows on the bar.

  • Tilt the body line forward by placing the feet further back on the floor.

  • The exact distance of the feet from the wall is critical to reach the optimal stretch feel. Adjust accordingly during the exercise and remember for next time.

  • Note the slight work of abdominal muscles when the body reaches the correct starting position.

  • Inhale.

Movement Phase

  • While maintaining the entire spine and head in the neutral position, exhale and flex the body from the hip joints.

  • Maintain the lower back in neutral position (slight lumbar arc) and draw the pelvis as back as possible, until the body is leaning on the fully flexed shoulder joints.

  • Keep elbows and knees straight (not hyperextended) throughout the exercise.

  • Keep neck relaxed and head in line with the spine.

  • Avoid hyper-extending or rounding of the lumbar spine.

Stretch Phase

  • In this position, continue the exhalation and elongate the spine to enhance the stretch.

  • Adjust the foot position to balance the stretch between the posterior thighs, lumbar spine and both shoulders.

  • To enhance the overall stretch: Extend the fingers on the bar and try to reach the front wall.

  • Guided imagery technique to balance the spine in this position: Imagine 2 parallel lines, running from the fingertips of each arm to the sides of the pelvis. Balance these 2 lines and elongate them together.

  • Adjust the foot positions to find the most comfortable stretch. Once found, keep that foot position for the entire exercise.

Pelvic Twist

  • While maintaining the harmonious stretch position, stabilize the thoracic spine and side bending the pelvis from side to side.

  • To prevent spinal rotation, ensure that both elbows remain fully extended, both shoulders are loaded evenly and both hands are placed evenly on the bar. Isolate the movement from the pelvis.

  • Return to the balanced stretch position and elongate the spine once again.

  • Continue the long exhalation for these moves.

Return Phase

  • While exhaling and stabilizing the trunk and spine, straighten the body from the hips and return to the Starting Position.

Relax Phase

  • Assume the balanced upright standing posture, while slightly leaning on bar.

  • Feel the familiar slight abdominal activation in this position due to the body tilting forward.

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