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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)


סדרת הרמוני

  • 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


3c is an extreme version of 4a and 4b, adding significant abdominal, knee, shoulder and trunk stability challenges.

The exercise also adds a great bilateral anterior thigh stretch, and a nicely felt abdominal 'six pack' effort.


  • This exercise is suitable for people with strong flexible knees and good pelvic stabilization.

  • Skip this exercise if you are not sure, or if it involves pain or discomfort.

Bar Position

  • Waist height


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

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - During the movement phase.

  • Sharp exhale - during the stretch and return phases.

  • Inhale - Just before returning the relax phase.

Starting Position

  • Stand about 1.5 steps away from bar, facing the bar.

  • Stand in the tall upright standing position looking towards the horizon.

  • Try to be as tall as possible, draw shoulders wide and down and relax the arms and hands by the side of the body.

  • Inhale.

  • Easier - Stand closer and /or raise the bar.

  • More difficult - Stand further away and /or lower the bar.

Horizontal Movement Phase

  • Upon exhalation, initiate the movement with the 1b maneuver:

  • Fully flex the ankle joints and slightly flex the knee joints at the same time.

  • This will bring the upright body line forward, closer to the bar.

  • Reach forward with the hands and when the body is close place palms gently on bar.

  • At this point keep the body as tall as possible close to the bar, similar to the stretch phase of 1b.

Vertical Movement Phase

  • Enhance the exhalation, and lower the upright trunk towards the floor by further flexing the knees.

  • Try to get as low as possible while maintaining the pelvis and trunk upright and relaxed.

Stretch Phase

  • Continue the strong exhalation.

  • Ensure that the body is well aligned and the shoulders wide and low.

  • Look at the horizon.

  • Do not go down below a harmonious and comfortable height.

  • Maintain this position for up to a second.

Return Phase

  • Enhance the exhalation.

  • Use the energy absorbed in the arms during the movement phase to push the body back to the starting position.

  • Arrive harmoniously to the upright tall starting position.

Relax Phase

  • Inhale.

  • Relax in this position for about a second and gear the body for the next repetition.

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