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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

4a

Последовательность гармонии

  • Изучите и следуйте приведенным ниже инструкциям по упражнению.

  • Выполняйте это упражнение ежедневно как часть своей последовательности. 

Предупреждения

  • Выполняйте это упражнение только в безболезненных и удобных диапазонах.

  • Если это невозможно,пропускатьэто упражнение и проконсультируйтесь с физиотерапевтом или специалистом по движениям.

  • При необходимости убедитесь, что это упражнение входит в послеоперационный протокол хирурга.

Изучите упражнение
Video

4a is a special exercise, because the user pulls the StarBarre away from the wall to form a TRX style sling-training device. At home, it is possible to practice this exercise in front of the kitchen counter (place fingers in sink), a windowsill or a balcony rail.

4a is also special because it includes 3 different movement shifts, each with a separate breathing cycle.

This exercise includes a very comfortable shoulder flexion and lower spine elongation stretch, as well as a powerful a powerful arm pulling element while using guided imagery.


Tempo

  • Move 1 - stretch 1 - move 2 - stretch 2 - return - relax -...


Breathing Pattern

  • Inhale 1 - Starting position.

  • Exhale 1 - During movement 1 and stretch 1.

  • Inhale 2 - Before movement 2.

  • Exhale 2 - During movement 2 and stretch 2.

  • Inhale 3 - Before return phase.

  • Exhale 3 - During return phase.



Starting Position


  • Pull the StarBarre away from wall and walk back until the straps are taught.

  • Hold the bar in this position and position the feet on the floor so the body is in its balanced upright position.

  • It is okay if the elbows are flexed in this position.

  • Look at the horizon.

  • Alternatively, it is possible to use a kitchen sink, windowsill or balcony rail with no compromise to the exercise.

  • Inhale.


Movement Phase 1


  • Constantly pull with the arms to keep the bar straps tight.

  • While extending the elbows and keeping the StarBarre straps taught, exhale and perform a squat.

  • Ensure that the entire spine is in the neutral position, the elbows extended and the shoulders in full (available) flexion.

  • Throughout movement phase 1, the shoulders, knees and toes form a straight vertical line (don't allow the knees to get in front of the toes).


Stretch Phase 1


  • Pause in this position for about a second while still exhaling, then inhale.

  • Eyesight in this position is towards the knee height point on the wall in front.


Movement Phase 2

  • Upon exhalation, 'slide' the knees horizontally backwards towards the line of the ankles, while keeping the pelvis as low as possible and close to the floor.

  • During this movement phase, the tension of the straps will increase (as long as the pelvis is kept low throughout the move).


Stretch Phase 2


  • In this position, continue 'pulling' the pelvis back and low while holding the spine in its neutral position.

  • Increase the strap tension to the maximum possible.

  • A great longitudinal stretch to the spine is felt, as well as a balanced bilateral full flexion and distraction shoulder stretch.

  • If pleasant, indulge in this stretch for a second or two while continuing the movement phase exhalation, then inhale.


Return Phase


  • Upon exhalation, use the arms only to pull the body from the stretch position back to balanced upright standing.

  • Guided imagery technique: To facilitate the use of arm muscles during the return phase, imagine that the bar is actually a branch of a tree, and there is no floor; you are hanging in the air and can only use arms to return.


Relax Phase


  • Assume the upright balanced standing posture, looking towards the horizon.

  • Relax the body muscles in that position and inhale.

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