top of page

아프거나 불편하면 이 운동을 건너뛰십시오.

화면의 호흡 지침을 따르십시오 흡입 내쉬다

탭'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)

노란색(총체적) 여정

8b

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.

​

운동 배우기
Video

8b is a more powerful shoulder extension than 8a. The exercise also has functional values for sitting down and standing up, includes movement elements of squat training and can serve as a great warmup for ski.

To produce the powerful shoulder extension stretch,10b employs a full-body movement witch includes hip, knee and ankle mobility as well as spinal stability.


Bar Position

  • Waist height


Tempo

  • Move - stretch - return - relax -...


Eyesight

  • Throughout exercise - look forward towards the horizon.

  • Beware and correct - it is typical to incorrectly look upwards during this exercise.



Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.


Starting Position


  • Same as 10a.

  • Stand facing away from the bar.

  • Lean back slightly, and place hands on the bar with fingers facing backwards.

  • Maintain an upright harmonious standing position:

  • Long neck with eyesight towards the horizon (avoid forward head position).

  • Shoulders wide and low.

  • Ribcage not 'flared'.

  • Lumbar spine in the neutral position.

  • While holding this upright posture, walk slightly forward until the beginning of a pectoral or arms stretch is felt.

  • Notice the gain in leg distance (and shoulder extensibility) after practicing the previous 10a exercise.

  • Inhale.


Movement Phase


  • Upon exhalation, start to flex the hips and knees at the same time.

  • Maintain spinal stability to transfer the movement force to the shoulder joints.

  • Go as low as possible without losing the upright neural pelvic and spinal position.

  • Use abdominal muscles and the exhalation for this.


Stretch Phase



  • Pause the movement for about a second when the pectoral (or arms) stretch is sufficiently deep.

  • Remember to look at the horizon in this position with long neck (no chin poking).

  • Feel an even extension stretch in both shoulders.

  • Increase exhalation to increase the stretch.


Return Phase


  • While still exhaling and maintaining the straight body line, extend the knees and hips to bring the body harmoniously back to the Starting Position.


Relax Phase


  • Assume the harmonious starting posture.

  • Relax the muscles in that position and start gearing the body for the next repetition.


bottom of page