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아프거나 불편하면 이 운동을 건너뛰십시오.

화면의 호흡 지침을 따르십시오 흡입 내쉬다

'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)

노란색(총체적) 여정

2성 시퀀스

Two star.png

Exercise 3 (1a Prep 2)

  • 아래 운동 지침을 배우고 따르십시오.

  • 이 연습을 시퀀스의 일부로 매일 연습하십시오. 

  • 통증이 없고 편안한 범위에서만 이 운동을 수행하십시오.

  • 필요한 경우 재활 프로그램의 일부로 사용할 전문가의 조언을 구하십시오.

운동 배우기

1a Prep 2 is an important functional exercise for natural pain-free walking. Even though this exercise might not look physically challenging, due to habitual reasons it requires articulate cognitive learning and practicing even by professional movers.

It is therefore recommended to place a rolled small towel between knees when learning 1a (as described below). Once mastered, 1a becomes an easy exercise and a quick and effective warm up for the next exercises of the 6 Stars sequence.

During gait, the forward movement of the body in space is generated by the powerful activation of the weight-bearing ankle joint (calf muscles) together with a slight (same side) knee flexion while stabilizing the pelvis and the spine.

1a is also a very important exercise for rehabilitation, as it represents the fundamental mechanism of correct walking. It is therefore recommended to learn and master this technical exercise while still healthy. This provides a great advantage for preventing movement-related injuries and makes future rehabilitations easier and faster for the therapist and client alike.

The 1a Prep 2 version is easier than 1a because the constant hands on the bar assist with transfering the body weight throughout the exercise.


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

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.

Starting Position

  • Stand about 1 step away from bar, facing the bar. place palms of hands comfortably on the bar.

  • Assume the tall upright position, looking towards the horizon.

  • Try to be as tall as possible, draw shoulders wide and down and relax the arms and hands on the bar.

  • Inhale.

Movement Phase

Exhale and slightly tilt the body forward from the ankles (like in 1a Warmup).

  • When both heels start to rise passively, push the pelvis and trunk forward in space by forcefully flexing the back ankle and knee (slightly) at the same time.

  • Push the bar downwards with the hands to help lifting the body mass.

  • Activate the pelvic stabilization muscles (with exhalation) and 'carry' the front leg forward in the air.

  • During the movement phase, flex the back ankle to its maximum and lift the heel high in the air.

  • When the front leg is in the air and the vertical body-line is moving forward, the back leg balances the body and bears its weight.

  • Land softly on the front heel, and then flatten the front foot on the floor while the back ankle reaches full flexion.

  • When the upright body approaches the front wall, place the hands softly on the bar to balance the body.

  • Try to stay as tall as possible at the end of the movement phase.

Stretch Phase

  • The body is upright close tot he bar.

  • Both knees are in the same line.

  • The back knee is slightly flexed and the ankle fully flexed.

  • Hands are placed softly on the bar.

  • Increase the exhalation at this point to assist the pelvis stabilizers that counter the stretch.

  • Continue the exhalation and pause for about 1 second.

Return Phase

  • Continue the exhalation.

  • Initiate the return to the starting position by pushing slightly with the arms on the bar.

  • On the way back, the bulk of the body weight is on the back leg.

  • Exert a lot of force in to the back leg for this movement.

  • Time both feet and both arms to finish their movement together.

  • Return harmoniously to the starting position without losing balance, 'already' as tall as possible.

Relax Phase

  • Assume the upright standing posture and inhale.

  • Gear the body for the next repetition with the other leg.

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