4a is a special exercise, because the user pulls the StarBarre away from the wall to form a TRX style sling-training device. At home, it is possible to practice this exercise in front of the kitchen counter (place fingers in sink), a windowsill or a balcony rail.

4a is also special because it includes 3 different movement shifts, each with a separate breathing cycle.

This exercise includes a very comfortable shoulder flexion and lower spine elongation stretch, as well as a powerful a powerful arm pulling element while using guided imagery.

Tempo

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

Breathing Pattern

• Inhale 1 - Starting position.

• Exhale 1 - During movement 1 and stretch 1.

• Inhale 2 - Before movement 2.

• Exhale 2 - During movement 2 and stretch 2.

• Inhale 3 - Before return phase.

• Exhale 3 - During return phase.

Starting Position

• Pull the StarBarre away from wall and walk back until the straps are taught.

• Hold the bar in this position and position the feet on the floor so the body is in its balanced upright position.

• It is okay if the elbows are flexed in this position.

• Look at the horizon.

• Alternatively, it is possible to use a kitchen sink, windowsill or balcony rail with no compromise to the exercise.

• Inhale.

Movement Phase 1

• Constantly pull with the arms to keep the bar straps tight.

• While extending the elbows and keeping the StarBarre straps taught, exhale and perform a squat.

• Ensure that the entire spine is in the neutral position, the elbows extended and the shoulders in full (available) flexion.

• Throughout movement phase 1, the shoulders, knees and toes form a straight vertical line (don't allow the knees to get in front of the toes).

Stretch Phase 1

• Pause in this position for about a second while still exhaling, then inhale.

• Eyesight in this position is towards the knee height point on the wall in front.

Movement Phase 2

• Upon exhalation, 'slide' the knees horizontally backwards towards the line of the ankles, while keeping the pelvis as low as possible and close to the floor.

• During this movement phase, the tension of the straps will increase (as long as the pelvis is kept low throughout the move).

Stretch Phase 2

• In this position, continue 'pulling' the pelvis back and low while holding the spine in its neutral position.

• Increase the strap tension to the maximum possible.

• A great longitudinal stretch to the spine is felt, as well as a balanced bilateral full flexion and distraction shoulder stretch.

• If pleasant, indulge in this stretch for a second or two while continuing the movement phase exhalation, then inhale.

Return Phase

• Upon exhalation, use the arms only to pull the body from the stretch position back to balanced upright standing.

• Guided imagery technique: To facilitate the use of arm muscles during the return phase, imagine that the bar is actually a branch of a tree, and there is no floor; you are hanging in the air and can only use arms to return.

Relax Phase

• Assume the upright balanced standing posture, looking towards the horizon.

• Relax the body muscles in that position and inhale.