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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

3 звезды 

Three stars_edited_edited.png

Exercise 8 3c

  • Следуйте подробным инструкциям по упражнению и методу in the Мастер-мануал.

  • 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.


3c is a significant progression to 3a, adding elements of balance, falling and recovering on the arms (plyometrics), full-body rotation and a great 'good morning' uplifting stretch.

3b is an important functional exercise simulating a controlled fall on the arms.

Therefore, practicing this exercise harmoniously on a daily basis might not prevent the next fall, but the same fall might require a harder push and cause less damage, if at all.

3b is also an important exercise to prevent or reduce the occurrence of upper limb osteoporosis.


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

StarBarre Position

  • Waist height

  • Easier- Stand closer and raise bar higher (no higher than chest height).

  • More difficult - stand further away and lower bar.

Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - During the relax phase (with arms up).

Starting Position

  • Stand about 2 steps away from bar, facing the bar.

  • Stand in the tall upright standing position looking towards the horizon.

  • Try to be as tall as possible, draw shoulders wide and down and relax the arms and hands by the side of the body.

  • Inhale.

Movement Phase

  • Upon exhalation, 'fall' forward by tilting the straight body-line from the ankles.

  • Allow the heels to rise passively.

  • Gently land with the hands on the bar and absorb the movement energy by flexing the elbows and extending the shoulders.

  • Ensure the body line is straight at all times.

Stretch Phase

  • When the body reaches its lowest point, enhance the exhalation and use the energy absorbed in body during the fall.

  • Push the bar rapidly with the hands (similar to the 4a movement phase) and let go.

  • This is to 'bounce' the body back to the balanced standing position.

Return 1

  • On the way up, inhale and bring the hands together to hold each other in front of the body.

  • Enhance the inhalation and raise both hands holding each other as high as possible together.

  • At the highest point, enhance the exhalation, separate the arms and lower them sideways with a wide circular movement.

  • Try to keep the arms as far back as possible for the entire movement.

  • Look at the horizon in front for the entire movement.

  • Return harmoniously to the upright balanced starting position.

Return 2

  • Repeat the movement 1 phases instructions, while adding full body rotation to the movement.

  • Feel that the body rotation is lead by the pelvis.

  • Continuously look at the back and during this movement.

Return 3

  • Repeat movement phase 2 to the other side.

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