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하모니 플로어 시퀀스

B4 Double Side Stretch

Anchor 1

'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)

아프거나 불편하면 이 운동을 건너뛰십시오.

  • 아래 운동 지침을 배우고 따르십시오.

  • 이 연습을 시퀀스의 일부로 매일 연습하십시오. 


  • 통증이 없고 편안한 범위에서만 이 운동을 수행하십시오.

  • 가능하지 않다면,건너뛰다이 운동을 하고 물리 치료사 또는 운동 전문가와 상의하십시오.

  • 관련이 있는 경우 이 운동이 외과의의 수술 후 프로토콜 내에 있는지 확인하십시오.

운동 배우기

B4 Double Side Stretch is a relaxed exercise to train lower and upper limb mobility while stabilizing the trunk in neutral. The exercise provides a posterior and anterior thigh and shoulder nerve/fascia stretch and also trains for harmonious breathing.

Starting Position

Side lying:

  • Flex the bottom leg for stability.

  • Stabilize the pelvis and trunk in its neutral position perpendicular to floor.

  • Place head on upper arm.

With upper arm:

  • Reach and point towards the wall 'above' the head.

  • Keep the shoulder low while stretching.

With upper leg:

  • Perform a Hoof maneuver in the air.

  • Extend the hip as much as possible without rotating the pelvis out of neutral.

  • Use abdominal muscles to help.

  • Flex the knee slightly.

  • Point with toes towards the wall behind.

Stretch both upper and lower limb in this position.


While stabilizing the pelvis, trunk and neck in neutral:

Upper leg:

  • Extend knee and ankle.

  • Flex hip until a posterior thigh nerve/fascia stretch is felt.

  • Ensure pelvis actively stabilized in neutral to feel true stretch.

Upper arm:

  • Fully extend shoulder, elbow and wrist behind back.

  • Fully extend wrist until an anterior arm nerve/fascia is felt.

  • Perform three repetitions on each side, each with different direction of pointing the fingers as in images bellow.

Perform 3 stretches on each side then proceed to exercise B5 Pull a Leg.

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