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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

4b harmonizes and conditions the important function of arm pulling together with full body stabilization.

If impaired movements are used frequently, this might be related to common neck/shoulder region disorders.

Therefore, harmonizing this function on a daily basis (even with one good repetition) as part of the exercise sequence aims to make life somewhat easier, and perhaps eventually 'brush away' this nag.

4b also has a special breathing pattern of inhaling during the movement phase.


Move - stretch - return - relax -...

Breathing Pattern

  • Inhale - Starting position.

  • Inhale - Movement phase.

  • Switch to exhalation - Stretch phase.

  • Exhale - Return phase.

  • Inhale - Relax phase.

Starting Position

  • Bring the bar close to the chest while maintaining the full-body line.

  • To make more difficult: Step forward while tilting back the upright body from the ankles and holding the balance with arms.

  • To make easier: Step backwards while maintaining the full-body line.

  • 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

  • Continue the exhalation and extend the elbows.

  • This will tilt the upright body backwards from the ankles.

  • Keep both shoulders back and low throughout the exercise.

  • Gradually look higher on the wall in front, to enable the neutral position of the head and neck during the movement.

  • Towards the end of the movement, ''prepare the muscles in advance to keep the body line in neutral during the abrupt movement stop.

Stretch Phase

  • In this exercise, the stretch phase consists of the rapid transition between elbow flexion and elbow extension.

  • At this point switch from inhalation to exhalation.

  • Eyesight in this position is higher than the horizon, to maintain the head and neck neutral position.

Return Phase

  • Upon exhalation, flex the elbows to bring the body back to the starting position.

  • As the body moves, maintain the starlight body-line and keep the head and neck neutral position.

Relax Phase

  • Assume the standing posture.

  • Relax the body muscles in that position and inhale.

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