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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)

Синий (нижняя часть тела) Путешествие

Последовательность 3 звезд

Video
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Exercise 18 10b

  • 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.

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Изучите упражнение

10b adds an element of spinal flexion to 10a as well as a deeper hip flexion stretch.

As this exercise involves more complex movement and full-body coordination than the 10a, it is a more difficult exercise to learn and perform harmoniously too.

The deeper stretches and more advanced movements of 10b benefit from performing 10a before, as a warm up for the body and mind.


Bar Position

  • Thigh height

  • More flexible - higher

  • Less flexible - lower


Tempo

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


Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement and stretch phases.

  • Inhale - Return and relax phases.



Starting Position


  • Place one foot on the bar and flex the knee while tilting the straight body forward from the back ankle.

  • At this point, feel the hip flexion end-range.

  • Look at an angle slightly down, because the body is tilted forward.

  • Keep the body line as tall as possible and the arms relaxed by the body.

  • Inhale.

Ensure body alignment:

  • Keep shoulders wide and back and tall neck (no chin poking).

  • Back foot is not rotating out (common issue).

  • The pelvis is with no rotation in the neutral position.

  • The trunk is symmetric from behind.

  • A straight line from the head to the back ankle, observed from all directions.


Movement Phase


  • Upon exhalation, extend the top knee, ankle and toes.

  • By extending the ankles and toes, the posterior thigh stretch is felt with the knee still flexed. Avoid ankle flexion.

  • The body tilts backwards with the movement.

  • Push with the heel towards the wall as the knee extends and the body tries to stand as tall as possible.


Stretch Phase


  • Continue the exhalation and hold that position for about a second.

  • Then ease off the stretch and commence the return movement.


Return Phase


  • Inhale and perform the same movement in opposite order:

  • Flex the top leg allowing the straight body to tilt forward until the end of hip and knee flexion range.


Relax Phase


  • Continue the inhalation.

  • Assume the starting posture with the body tilted forward.

  • Pause for about a second and consciously relax the muscles in that position.

  • Gear the body for the next repetition.

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