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아프거나 불편하면 이 운동을 건너뛰십시오.

화면의 호흡 지침을 따르십시오 흡입 내쉬다

탭'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)

노란색(총체적) 여정

4b

하모니 시퀀스

  • 아래 운동 지침을 배우고 따르십시오.

  • 이 연습을 시퀀스의 일부로 매일 연습하십시오. 

경고

  • 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.

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운동 배우기
Video

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.


Tempo

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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