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ПРОПУСТИТЕ это упражнение, если вам больно или неудобно

Следуйте инструкциям по дыханию на экране Вдох выдох

Нажмите на'Следующий'для следующего упражнения (недоступно в полноэкранном режиме)

Желтое (целостное) путешествие

Последовательность 2 звезд

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Exercise 10

  • Изучите и следуйте приведенным ниже инструкциям по упражнению.

  • Выполняйте это упражнение ежедневно как часть своей последовательности. 

  • Выполняйте это упражнение только в безболезненных и комфортных диапазонах.

  • При необходимости обратитесь за профессиональной консультацией для использования в рамках программы реабилитации.

Изучите упражнение

Exercise 10 is a special exercise because it requires full shoulder flexion ranges, good pelvic and spinal control and also full ankle ranges and calf muscle power.

Therefore, it should not be attempted if the two previous exercises 8 and 9 cannot be performed harmoniously and comfortably.

Credit! Exercise 10 was created by Sigal Meshian in 2022.


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

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

StarBarre Position

  • Thigh to waist height.


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

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Exhale - Relax phase.

Starting Position

  • Stand facing away from the wall and hold the bar in front of the body at shoulder height.

  • Walk forward and flex the elbows until the StarBarre straps are evenly taut.

  • Stand with legs at the same line, as tall as possible.

  • Ensure the lumbar spine is in the neutral position.

  • Bring the shoulders wide and low.

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

  • Look towards the horizon.

  • Inhale.

Movement Phase

  • Stabilize the upright body line and start exhaling.

  • Simultaneously, fully flex both ankles and slightly flex both knees.

  • As a result, the upright body-line will move forward (as in exercise 2a).

  • The forward movement of the body increases the tension of the straps, which assists the arms and bar to raise (as in exercise 8).

  • Allow this movement in pain-free and comfortable ranges only.

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

Stretch Phase

  • Increase the exhalation to stabilize the pelvic region and avoid spinal extension.

  • When the comfortable shoulder end range is reached, maintain the forward pressure on the bar and pause in this position for about a second.

  • 'Feel' the connection between keeping the shoulders wide and low and the good stretch feel.

Return Phase

  • Continue exhaling.

  • Push the bar forward, extend the knees and lower the arms 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.

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