아프거나 불편하면 이 운동을 건너뛰십시오.
화면의 호흡 지침을 따르십시오 흡입 내쉬다
탭'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)
노란색(총체적) 여정
2성 시퀀스
Exercise 1 (1a Warmup)
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아래 운동 지침을 배우고 따르십시오.
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이 연습을 시퀀스의 일부로 매일 연습하십시오.
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통증이 없고 편안한 범위에서만 이 운동을 수행하십시오.
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필요한 경우 재활 프로그램의 일부로 사용할 전문가의 조언을 구하십시오.
운동 배우기
1a Warmup is an important exercise to train harmonious upright standing as well as the important functional element of tilting the body forward, which procures many basic daily movements like walking and reaching.
Exercise 1 also conditions the intrinsic foot muscles and facilitates normal function of the plantar fasciae and arch control.
Mastering this basic exercise (together with the rest of the sequence exercises), and practicing it daily facilitates rehabilitation of lower body and spinal disorders, eases daily function, enhances sporting performance and prevents further injury.
As Exercise 1 is a fundamental natural movement, it initiates 1a and many other Harmony sequence exercises that involve forward movement of the body.
Warnings
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.
Tempo
Move - stretch - return - relax -...
Breathing Pattern
Inhale - Starting position.
Exhale - Movement, stretch and return phases.
Inhale - Relax phase.
Starting Position
Stand facing the bar about one step away.
Ensure that the pelvis and upright spine are in the tall neutral position.
Keep the shoulders wide and low without flaring the ribcage, and the neck long.
keep the arms (and fingers) relaxed at the sides of the the body.
Try to feel the toes, arches and heels of each foot and balance both feet against the floor pressure.
Look towards the horizon and inhale.
Movement Phase
Upon exhalation, tilt the body-line forward.
Feel the planter fascia arches stretching and the toes pressing down.
Maintain the relaxed placement of the arms and fingers by the body.
Continue the movement until the heels want to raise from the floor.
Stretch Phase
Maintain this position for about a second, continue exhaling to hold the body posture.
Feel all toes pressing down on the floor without the heel raising.
Keep the arms and fingers relaxed by the body.
Return Phase
While still exhaling, tilt the body-line back to the starting position.
Relax Phase
Inhale, relax the body in the tall position and prepare for the next repetition.