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המסלול הירוק (פלג גוף עליון)

כוכב 1 - תרגילי הרצף

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Exercise 1 (Swing Sling)


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)

  • 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

Sling Swing is an early-stage gentle mobilization exercise for the upper limb joints. The palms are placed passively on the bar (not pushing down) so the shoulders feel as if in a comfortable sling.

For optimal recovery, it is critical that Sling Swing is performed only in pain-free and comfortable ranges.


  • Perform this exercise in pain-free and comfortable ranges only. If painful or uncomfortable, perform less range of this exercise.

  • If it is 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.


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

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement phase, stretch phase and return phase.

  • Inhale - Just before returning the relax phase.

Starting Position

  • Back foot - about one step back from bar.

  • Palms are placed passively on bar (not pushing down).

  • Front foot - with toes touching wall.

  • Place the body weight on the front leg.

  • Ensure both feet are parallel.

  • Body-line is tilted forward and stabilized in the neutral pelvic and spinal position.

  • Eyesight is slightly lower than the horizon because of the forward body tilt.

  • Inhale.

Movement Phase

  • Upon exhalation, flex the front knee to tilt the body-line further forward.

  • Maintain the relaxed placement of the palms on the bar.

  • As a result, the elbows flex and the shoulders extend passively.

  • Adjust the end range according to comfort.

Stretch Phase

  • Maintain this position for about a second, continue exhaling for the return movement.

Return Phase

  • While exhaling, extend the front knee and tilt the body-line back to the starting position.

  • During this movement the upper limb joints return passively to the starting position.

Relax Phase

  • Inhale and start gearing the body for the next repetition.

  • Alternate legs every few repetitions.

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