SKIP this exercise if painful or uncomfortable
Follow the onscreen breathing instructions Inhale Exhale
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Yellow (Holistic) Journey
8b
The Harmony Sequence
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Learn and follow the exercise instructions below.
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Practice this exercise daily as part of your sequence.
Warnings
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Perform this exercise in pain-free and comfortable ranges only.
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If not possible, skip this exercise and consult with a physical therapist or movement professional.
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When relevant, ensure that this exercise is within the surgeon's post-operation protocol.
Learn the Exercise
8b is a more powerful shoulder extension than 8a. The exercise also has functional values for sitting down and standing up, includes movement elements of squat training and can serve as a great warmup for ski.
To produce the powerful shoulder extension stretch,10b employs a full-body movement witch includes hip, knee and ankle mobility as well as 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
Same as 10a.
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.
Notice the gain in leg distance (and shoulder extensibility) after practicing the previous 10a exercise.
Inhale.
Movement Phase
Upon exhalation, start to flex the hips and knees at the same time.
Maintain spinal stability to transfer the movement force to the shoulder joints.
Go as low as possible without losing the upright neural pelvic and spinal position.
Use abdominal muscles and the exhalation for this.
Stretch Phase
Pause the movement for about a second when the pectoral (or arms) stretch is sufficiently deep.
Remember to look at the horizon in this position with long neck (no chin poking).
Feel an even extension stretch in both shoulders.
Increase exhalation to increase the stretch.
Return Phase
While still exhaling and maintaining the straight body line, extend the knees and hips to bring the body harmoniously back to the Starting Position.
Relax Phase
Assume the harmonious starting posture.
Relax the muscles in that position and start gearing the body for the next repetition.