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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

8a

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.

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Video

8a includes a very important pectoral and arms stretch, which aims to enable and maintain a comfortable and harmonious head, neck and shoulder complex in daily life functions.

To produce the powerful shoulder extension stretch,10a employs a full-body movement witch includes ankle mobility and spinal stability.


Bar Position

  • Waist height


Tempo

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


Eyesight

  • Throughout exercise - look forward towards the horizon.

  • Beware and correct - it is typical to incorrectly look upwards during this exercise.


Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.



Starting Position


  • Stand facing away from the bar.

  • Lean back slightly, and place hands on the bar with fingers facing backwards.

  • Maintain an upright harmonious standing position:

  • Long neck with eyesight towards the horizon (avoid forward head position).

  • Shoulders wide and low.

  • Ribcage not 'flared'.

  • Lumbar spine in the neutral position.

  • While holding this upright posture, walk slightly forward until the beginning of a pectoral or arms stretch is felt.

  • Inhale.


Movement Phase


  • Upon exhalation, start to raise the heels and slightly flex the knees at the same time.

  • Maintain spinal stability to transfer the movement force to the shoulder joints.

  • Use abdominal muscles and the exhalation for this.


Stretch Phase


  • Pause the movement for about a second when the ankles reach their full range and the pectoral (or arms) stretch is sufficiently deep.

  • Remember to look at the horizon in this position with long neck (no chin poking).

  • Increase exhalation to increase the stretch.


Return Phase


  • While still exhaling and maintaining the straight body line, tilt the body harmoniously back to the Starting Position.


Relax Phase


  • Inhale and assume the harmonious starting posture.

  • Relax the muscles in that position and start gearing the body for the next repetition.


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