그린(상반신) 저니
1 스타 시퀀스
![Green Stars_edited.png](https://static.wixstatic.com/media/bf6c86_28a4ebe9f2734b679511a9249ddef721~mv2.png/v1/fill/w_46,h_45,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/Green%20Stars_edited.png)
Exercise 1 (Swing Sling)
아프거나 불편하면 이 운동을 건너뛰십시오.
화면의 호흡 지침을 따르십시오 흡입 내쉬다
탭'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)
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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.
배우다그는 운동
Sling Swing is an early-stage gentle mobilization exercise for the upper limb joints. The palms are placed passively on the bar (not pushing down) so the shoulders feel as if in a comfortable sling.
For optimal recovery, it is critical that Sling Swing is performed only in pain-free and comfortable ranges.
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 -... alternate
Breathing Pattern
Inhale - Starting position.
Exhale - Movement phase, stretch phase and return phase.
Inhale - Just before returning the relax phase.
Starting Position
![](https://static.wixstatic.com/media/bf6c86_5038c40f0df74c06a1c00ae03fae58f4~mv2.png/v1/fill/w_49,h_28,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/bf6c86_5038c40f0df74c06a1c00ae03fae58f4~mv2.png)
Back foot - about one step back from bar.
Palms are placed passively on bar (not pushing down).
Front foot - with toes touching wall.
Place the body weight on the front leg.
Ensure both feet are parallel.
Body-line is tilted forward and stabilized in the neutral pelvic and spinal position.
Eyesight is slightly lower than the horizon because of the forward body tilt.
Inhale.
Movement Phase
![](https://static.wixstatic.com/media/bf6c86_3ff329eb73a94af3b1a11da44c90925e~mv2.png/v1/fill/w_49,h_28,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/bf6c86_3ff329eb73a94af3b1a11da44c90925e~mv2.png)
Upon exhalation, flex the front knee to tilt the body-line further forward.
Maintain the relaxed placement of the palms on the bar.
As a result, the elbows flex and the shoulders extend passively.
Adjust the end range according to comfort.
Stretch Phase
![](https://static.wixstatic.com/media/bf6c86_71bba7d021a44672b9ae1e61806fb94d~mv2.png/v1/fill/w_49,h_28,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/bf6c86_71bba7d021a44672b9ae1e61806fb94d~mv2.png)
Maintain this position for about a second, continue exhaling for the return movement.
Return Phase
![](https://static.wixstatic.com/media/bf6c86_3ff329eb73a94af3b1a11da44c90925e~mv2.png/v1/fill/w_49,h_28,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/bf6c86_3ff329eb73a94af3b1a11da44c90925e~mv2.png)
While exhaling, extend the front knee and tilt the body-line back to the starting position.
During this movement the upper limb joints return passively to the starting position.
Relax Phase
![](https://static.wixstatic.com/media/bf6c86_5038c40f0df74c06a1c00ae03fae58f4~mv2.png/v1/fill/w_49,h_28,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/bf6c86_5038c40f0df74c06a1c00ae03fae58f4~mv2.png)
Inhale and start gearing the body for the next repetition.
Alternate legs every few repetitions.