The Popeye exercise is designed to condition and harmonize the flexor and extensor forearm muscles.

As part of the StarBarre Harmony rehabilitation system, Exercise 11 is an important exercise to manage conditions like tennis elbow and carpal tunnel syndrome.

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

• Roll up - roll down...

Breathing Pattern

• Breathe freely.

Starting Position

• Stand facing the bar, about one step away.

• Hold the bar close tot he body at waist height.

• Maintain an upright posture and look towards the horizon.

• Breathe freely.

Movement 1

• While breathing freely, roll the bar upwards for about 10 repetitions.

• Feel the forearm extension muscles working on both arms.

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

Movement 2

• While breathing freely, roll the bar downwards for about 10 repetitions.

• Feel the forearm flexion muscles working on both arms.

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