3b Prep is a special exercise designed to condition and harmonize the lateral shoulder abduction muscles against the body weight.

Warnings

• Perform this exercise in pain-free and comfortable ranges only.

• Perform the first-ever repetitions of this exercise very slowly and gradually, to gauge the strength required from each shoulder and arm.

• In the case of a known shoulder instability, or a history of shoulder dislocations, consult with a rehab professional on how and when to approach this important functional exercise.

• If painful or uncomfortable, perform the stretch with the arm close to the body.

• If it is not possible, skip this exercise and consult with a physical therapist or movement professional.

StarBarre Position

• Waist height.

Tempo

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

Breathing Pattern

• Inhale - Starting position.

• Exhale - Movement, stretch and return phases.

• Inhale - Relax phase.

Starting Position

• Stand with both feet facing the bar, about one step away.

• Place the posterior aspect of the extended palm on the opposite side bar pad.

• Extend the elbow and fully rotate the body to the other direction so the side is facing the bar.

• Look sideways and ensure the lumbar spine is in the neutral position.

• Bring both shoulders wide and low.

• Keep the neck 'long' and the chin slightly tucked in (not poking).

• Inhale.

Movement Phase

• Stabilize the upright body line and start exhaling.

• Flex the leaning elbow to tilt the body-line sideways.

• Keep head and neck position in neutral looking at the horizon.

Stretch Phase

• Continue to exhale and pause in this position for a split second.

• Ensure the body is fully rotated so the side of the leaning shoulder is facing the wall.

• Feel the muscles working on the outside of the leaning shoulder.

Return Phase

• Continue exhaling and extend the leaning elbow to return to the starting position.

Relax Phase

• Inhale and try to relax the muscles in the starting position.

• Gear the body for the next repetition on the same side or on the other side.

• During the rehabilitation process, it is okay to perform a few repetitions of each side provided the exercise is pain free and comfortable.