Exercise 10 is a special exercise because it requires full shoulder flexion ranges, good pelvic and spinal control and also full ankle ranges and calf muscle power.

Therefore, it should not be attempted if the two previous exercises 8 and 9 cannot be performed harmoniously and comfortably.

Credit! Exercise 10 was created by Sigal Meshian in 2022.

Warnings

• Perform this exercise in pain-free and comfortable ranges only.

• Perform the first-ever repetitions of this exercise very slowly and gradually, to gauge the strength required from each shoulder and arm.

• In the case of a known shoulder instability, or a history of shoulder dislocations, consult with a rehab professional on how and when to approach this important functional exercise.

• If painful or uncomfortable, perform the stretch with the arm close to the body.

• If it is not possible, skip this exercise and consult with a physical therapist or movement professional.

StarBarre Position

• Thigh to waist height.

Tempo

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

Breathing Pattern

• Inhale - Starting position.

• Exhale - Movement, stretch and return phases.

• Exhale - Relax phase.

Starting Position

• Stand facing away from the wall and hold the bar in front of the body at shoulder height.

• Walk forward and flex the elbows until the StarBarre straps are evenly taut.

• Stand with legs at the same line, as tall as possible.

• Ensure the lumbar spine is in the neutral position.

• Bring the shoulders wide and low.

• Keep the neck 'long' and the chin slightly tucked in (not poking).

• Look towards the horizon.

• Inhale.

Movement Phase

• Stabilize the upright body line and start exhaling.

• Simultaneously, fully flex both ankles and slightly flex both knees.

• As a result, the upright body-line will move forward (as in exercise 2a).

• The forward movement of the body increases the tension of the straps, which assists the arms and bar to raise (as in exercise 8).

• Allow this movement in pain-free and comfortable ranges only.

• Keep head and neck position in neutral looking at the horizon.

Stretch Phase

• Increase the exhalation to stabilize the pelvic region and avoid spinal extension.

• When the comfortable shoulder end range is reached, maintain the forward pressure on the bar and pause in this position for about a second.

• 'Feel' the connection between keeping the shoulders wide and low and the good stretch feel.

Return Phase

• Continue exhaling.

• Push the bar forward, extend the knees and lower the arms to return to the starting position.

Relax Phase

• Inhale and try to relax the muscles in the starting position.

• Gear the body for the next repetition.