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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

Two star.png

Exercise 10

Video

  • 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.

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운동 배우기

Exercise 10 is a special exercise because it requires full shoulder flexion ranges, good pelvic and spinal control and also full ankle ranges and calf muscle power.

Therefore, it should not be attempted if the two previous exercises 8 and 9 cannot be performed harmoniously and comfortably.

Credit! Exercise 10 was created by Sigal Meshian in 2022.


Warnings

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

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


StarBarre Position

  • Thigh to waist height.


Tempo

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


Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Exhale - Relax phase.



Starting Position


  • Stand facing away from the wall and hold the bar in front of the body at shoulder height.

  • Walk forward and flex the elbows until the StarBarre straps are evenly taut.

  • Stand with legs at the same line, as tall as possible.

  • Ensure the lumbar spine is in the neutral position.

  • Bring the shoulders wide and low.

  • Keep the neck 'long' and the chin slightly tucked in (not poking).

  • Look towards the horizon.

  • Inhale.


Movement Phase


  • Stabilize the upright body line and start exhaling.

  • Simultaneously, fully flex both ankles and slightly flex both knees.

  • As a result, the upright body-line will move forward (as in exercise 2a).

  • The forward movement of the body increases the tension of the straps, which assists the arms and bar to raise (as in exercise 8).

  • Allow this movement in pain-free and comfortable ranges only.

  • Keep head and neck position in neutral looking at the horizon.


Stretch Phase


  • Increase the exhalation to stabilize the pelvic region and avoid spinal extension.

  • When the comfortable shoulder end range is reached, maintain the forward pressure on the bar and pause in this position for about a second.

  • 'Feel' the connection between keeping the shoulders wide and low and the good stretch feel.


Return Phase


  • Continue exhaling.

  • Push the bar forward, extend the knees and lower the arms to return to the starting position.


Relax Phase


  • Inhale and try to relax the muscles in the starting position.

  • Gear the body for the next repetition.

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