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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


하모니 시퀀스

  • 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

2b is a progression of 2a, adding elements of articulated spinal flexion and extension, as well as postural orientation and balance while the body is moving.

Once the movements are harmonized, 2b becomes a very pleasurable standing 'wave' exercise with the body.

Movement emphasis is lumbar and upper-cervical flexion, and thoracic and lower-cervical extension.


  • Move 1 - stretch 1 - move 2 - stretch 2 - return - relax - …

Breathing pattern

  • Inhale - Starting position.

  • Long and deep exhale - All movement, stretch and return phases.

  • Inhale - Relax phase.

Starting Position

  • Same as 2a

  • Stand about 1 steps away from bar, facing the bar.

  • Stand in the tall upright standing position looking towards the horizon.

  • Try to be as tall as possible, draw shoulders wide and down and relax the arms and hands by the side of the body.

  • Inhale.

Movement Phase 1 (Flexion Wave)

  • Upon exhalation, start to flex the spine from top to bottom, vertebra after vertebra.

  • Start this movement with a chin tuck to feel the upper cervical flexion.

  • Flex the pelvis, hips and knees and continue to articulate the spine until the body is at its lowest position and full lumbar flexion is felt (not neutral spine as in a squat).

  • Keep the heels on floor and the body balanced.

  • Start the movement by looking towards the horizon, then gradually look down towards the knees as the movement progresses.

Movement Phase 2 (Jump in the water)

  • While the body is at the lowest position it can be, continue the exhalation and at the same time:

  • Perform a 2a maneuver with the feet.

  • This will 'push' the body forward by fully flexing the ankles and raising the heels all the way.

  • Reach forward with hands towards the bar.

  • For this movement phase imagine 'jumping in the water'.

  • Arrive forward at the bar as low as possible.

  • Perform this movement as slow and balanced as possible. This is a sign of geed control.

Return Phase (Extension Wave)

  • From this low flexed position, inhale and start extending the body from bottom to top:

  • Extend the knees, hips, pelvis and articulate the spine upwards from bottom to top one vertebra after another.

  • Continue to stand on tiptoes and to hold on the bar for this movement phase.

  • Start the movement by looking towards the knees, then gradually look up towards the horizon as the movement progresses.

  • Continue the inhalation.

  • Let go of the bar, lower the heels to the floor and assume the tall upright starting position.

  • Look at the horizon and gear the body for the next repetition.


  • The arm movements are mainly passive, generated from the body movement back and forth.

  • The movement of the body is fluent; no stops on the way.

  • Knees stay at the same line throughout the exercise.

  • The body remains symmetric from behind.

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