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.