4a Prep is a special exercise, because the user pulls the StarBarre away from the wall to form a TRX style sling-training device. At home, it is possible to practice this exercise in front of the kitchen counter (place fingers in sink), a windowsill or a balcony rail.

This exercise includes a very comfortable shoulder flexion and lower spine elongation stretch, as well as a powerful a powerful arm pulling element while using guided imagery.

4a Prep is a more basic version of 4a, with less movement elemnts and a simple breathing pattern.

Warnings

• Perform this exercise in pain-free and comfortable ranges only.

• Perform the first-ever repetitions of this exercise very slowly and gradually, to gauge the strength required from each shoulder and arm.

• In the case of a known shoulder instability, or a history of shoulder dislocations, consult with a rehab professional on how and when to approach this important functional exercise.

• If painful or uncomfortable, perform the stretch with the arm close to the body.

• If it is not possible, skip this exercise and consult with a physical therapist or movement professional.

Tempo

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

Breathing Pattern

• Inhale - Starting position.

• Exhale - Movement, stretch and return phases.

• Inhale - Relaxed phase/starting position.

Starting Position

• Pull the StarBarre away from wall and walk back until the straps are taught.

• Hold the bar in this position and position the feet on the floor so the body is in its balanced upright position.

• It is okay if the elbows are flexed in this position.

• Look at the horizon.

• Alternatively, it is possible to use a kitchen sink, windowsill or balcony rail with no compromise to the exercise.

• Inhale.

Movement Phase

• Constantly pull with the arms to keep the bar straps tight.

• While extending the elbows and keeping the StarBarre straps taught, exhale and perform a squat.

• Ensure that the entire spine is in the neutral position, the elbows extended and the shoulders in full (available) flexion.

• Throughout movement phase, the shoulders, knees and toes form a straight vertical line (don't allow the knees to get in front of the toes).

Stretch Phase

• Pause in this position for about a second while still exhaling, then inhale.

• Eyesight in this position is towards the knee height point on the wall in front.

• In this position, continue 'pulling' the pelvis back and low while holding the spine in its neutral position.

• Increase the strap tension to the maximum possible.

• A great longitudinal stretch to the spine is felt, as well as a balanced bilateral full flexion and distraction shoulder stretch.

• If pleasant, indulge in this stretch for a second or two while continuing the movement phase exhalation, then inhale.

Return Phase

• Upon exhalation, use the arms only to pull the body from the stretch position back to balanced upright standing.

• Guided imagery technique: To facilitate the use of arm muscles during the return phase, imagine that the bar is actually a branch of a tree, and there is no floor; you are hanging in the air and can only use arms to return.

Relax Phase

• Assume the upright balanced standing posture, looking towards the horizon.

• Relax the body muscles in that position and inhale.