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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

7b is an extreme functional exercise that mobilizes both hip joints in a ‘low standing’ in a circular Tai Chi and belly dance inspired move. It introduces unique rotational forces upon the weightbearing pelvis, hips, knees and ankles as well as fundamental rotational forces between the feet and the solid floor.

7b also provides athletic advantages in sports like tennis, basketball (defense) and surfing.

Bar Position

  • Waist height


  • Continuous rotatory movement... alternate directions

Breathing Pattern

  • Inhale: For the side to side movements.

  • Exhale: For body rotations.

Starting Position

  • Stand with wide leg abduction.

  • Keep feet parallel to each other.

  • Lean with palms on bar and squat deeply.

  • Maintain a neutral spine and keep shoulders above knees above toes (line of balance).

  • Let go of bar and place the hands in the air close to the sides of the pelvis (not touching the body).

  • Inhale.


  • While exhaling, translate the upright trunk to the one side.

  • At the end of the side movement, exhale and fully rotate the trunk to the other direction.

  • Keep the trunk rotation, Inhale and translate the upright body to the other side to the other side.

  • Keep palms at constant distance to each side of pelvis and move hands according to the pelvic movements (Tai Chi style).

  • Imagine a figure eight 'drawn' on the floor between the legs.

  • Perform a figure 8 movement with the pelvis and the trunk above this imaginary line.

  • Keep the upright trunk as low as possible.

  • Don't let the knees get in front of the toes line.

  • Once the figure 8 movement is completed, repeat to the other direction.

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