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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)

8b

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

Video

8b is a more powerful shoulder extension than 8a. The exercise also has functional values for sitting down and standing up, includes movement elements of squat training and can serve as a great warmup for ski.

To produce the powerful shoulder extension stretch,10b employs a full-body movement witch includes hip, knee and ankle mobility as well as spinal stability.


Bar Position

  • Waist height


Tempo

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


Eyesight

  • Throughout exercise - look forward towards the horizon.

  • Beware and correct - it is typical to incorrectly look upwards during this exercise.



Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.


Starting Position


  • Same as 10a.

  • Stand facing away from the bar.

  • Lean back slightly, and place hands on the bar with fingers facing backwards.

  • Maintain an upright harmonious standing position:

  • Long neck with eyesight towards the horizon (avoid forward head position).

  • Shoulders wide and low.

  • Ribcage not 'flared'.

  • Lumbar spine in the neutral position.

  • While holding this upright posture, walk slightly forward until the beginning of a pectoral or arms stretch is felt.

  • Notice the gain in leg distance (and shoulder extensibility) after practicing the previous 10a exercise.

  • Inhale.


Movement Phase


  • Upon exhalation, start to flex the hips and knees at the same time.

  • Maintain spinal stability to transfer the movement force to the shoulder joints.

  • Go as low as possible without losing the upright neural pelvic and spinal position.

  • Use abdominal muscles and the exhalation for this.


Stretch Phase



  • Pause the movement for about a second when the pectoral (or arms) stretch is sufficiently deep.

  • Remember to look at the horizon in this position with long neck (no chin poking).

  • Feel an even extension stretch in both shoulders.

  • Increase exhalation to increase the stretch.


Return Phase


  • While still exhaling and maintaining the straight body line, extend the knees and hips to bring the body harmoniously back to the Starting Position.


Relax Phase


  • Assume the harmonious starting posture.

  • Relax the muscles in that position and start gearing the body for the next repetition.


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