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דלגו על תרגיל זה אם גורם לכאב או אי נוחות

המסלול הכחול (פלג גוף תחתון)

כוכב 1 - תרגילי הרצף

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Exercise 4 (2a Prep)

Video
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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

2a Prep is suitable for early stage musculoskeletal rehabilitation because it activates pelvic stability with timed lower limb mobility on a functional level, without moving the stabilized pelvis, spine or hips.

The 2a Prep version is easier than 2a because the constant hands on the bar assist with transferring the body weight throughout the exercise.


Tempo

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


Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases

  • Inhale - Relax phase.



Starting Position


  • Upright relaxed standing, about one step away from bar

  • Place palms of hands gently on the bar.

  • Stand as tall as possible, with the arms relaxed by the body.

  • Keep shoulders wide and low, and a tall neck (chin not poking).

  • Look at the horizon.

  • Inhale.


Movement Phase



  • Upon exhalation, fully flex the ankles and slightly flex the knees at the same time.

  • This maneuver pushes the balanced upright body line (from head to knees) forward.

  • As the body moves forward, gently push the bar downwards with the hands to assist carrying the body weight.

  • Keep both ankles and knees at the same line.

  • Feel the abdominal muscles kicking in to maintain pelvic stability as the body moves forward.

  • The movement ends at the end range of ankle flexion.

  • Ensure

  • The movement of the eyes is straight forward, rather than up or down.

  • The hips, pelvis and spine remain in the neutral position - joint movement should be from the knees, ankles and arm.

  • The arm movements are mainly passive, generated from the body movement back and forth.

  • Keep the vertical line between the knees and the head straight as it moves in space.

  • The forward movement of the body is fluent; no stops on the way.

  • Knees stay at the same line throughout the exercise.


Stretch Phase


  • Continue the exhalation and feel the full range ankle flexion.

  • Try to be as tall as possible on tiptoes, not to loose height in the stretch phase.

  • At this point, hold for a split second and feel the pelvic stability muscles working to hold the upright posture harmoniously.

  • Keep the upper body relaxed and upright.


Return Phase


  • Continue the exhalation and return to the Starting Position by reversing the movement phase elements.

  • Timing: Time the body, leg and arm movements to finish their movement and return to the starting position together.


Relax Phase


  • Inhale in the upright standing position and start gearing the body for the next repetition.

  • Make the exercise easier to learn

  • Starting Position - Place palms and fingers gently on bar and keep there for the entire exercise.

  • Keep minimal and constant pressure on fingers throughout the exercise, to maintain body balance.

  • Elbows and shoulders remain passive and relaxed but move with the body movement.

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