2c Prep 1 is a preparation exercise for the 6 Stars sequence exercise 2c.

This version provides gentle and pleasurable upper limb peripheral nerve mobilizations in the available pain-free range.

Immediately after performing 2c harmoniously, a distinct relaxation of the arms, shoulders and neck is felt. The shoulders might feel in 'place' and the upright harmonious posture becomes more natural and comfortable.

Performing this exercise daily has a major role in enhancing upper limb physical performance as well as preventing a wide variety of movement-based disorders in the arms, shoulders and neck.

Technically, 2c Prep 1 is a complex exercise with 3 distinct stretches on each side and a special breathing pattern.

Warnings

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

• 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

• Waist height

Tempo

• Move - stretch - return - relax - (other direction)

Breathing Pattern

• Inhale - Starting position.

• Exhale - Movement phase 1 and stretch phase 1.

• Inhale - Relax phase 1.

• Exhale - Movement phase 2 and stretch phase 2.

• Inhale - Relax phase 2

• Exhale - Movement phase 3 and stretch phase 3.

• Inhale - Relax phase 3.

Starting Position

• Stand one step away from bar.

• Place one hand on the middle of the bar.

• Assume the tall upright standing position with the shoulders placed wide and low, arms relaxed by body and tall neck (chin not poking).

• Look at the horizon and inhale.

Movement 1 (Median nerve mobilization)

• Look forward towards the horizon on the front wall with no head rotation (throughout the exercise).

• Upon exhalation, initiate a combination of these movements at the same time:

• Rotate the spine, lead by pelvic rotation.

• Keep looking forward as the shoulder girdle and pelvis rotate.

• During the movement, keep the upright tall and balanced posture with both shoulders wide and low.

• Externally rotate the back arm and fully extend the wrist while keeping fingers together. This arm maneuver is critical to feel the median nerve stretch.

Stretch 1

• Continue to exhale and look forward.

• Feel that the pelvis has reached its maximum rotation.

• Feel an upper cervical rotation stretch, which indicates that the shoulder girdle has reached its maximum rotation.

• When all these complex movements are completed harmoniously, a distinct median nerve stretch is identified and felt in the anterior aspect of the arm.

• Hold this stretch for about 1 second while exhaling to stabilize the body.

Return 1

• Upon inhalation, de-rotate the body to face forward.

• Return the arm to the side of the body.

Movement 2 (Radial nerve mobilization)

• Look forward towards the horizon on the front wall no head rotation (throughout the exercise).

• Upon exhalation, initiate a combination of these movements at the same time:

• Rotate the spine, lead by pelvic rotation.

• Keep looking forward as the shoulder girdle and pelvis rotate.

• During the movement, keep the upright tall and balanced posture with both shoulders wide and low.

• Internally rotate the back arm and slightly flex the wrist while creating a cuff shape in palm (as if holding a computer mouse. This arm maneuver is critical to feel the radial nerve stretch.

Stretch 2

• Continue to exhale and look forward.

• Feel that the pelvis has reached its maximum rotation.

• Feel an upper cervical rotation stretch, which indicates that the shoulder girdle has reached its maximum rotation.

• When all these complex movements are completed harmoniously, a distinct radial nerve stretch is identified and felt in the posterior aspect of the arm (tennis elbow area).

• Hold this stretch for about 1 second while exhaling to stabilize the body.

Return 2

• Upon inhalation, de-rotate the body to face forward.

• Return the arm to the side of the body.

Movement 3 (Ulnar nerve mobilization)

• Look forward towards the horizon on the front wall no head rotation (throughout the exercise).

• Upon exhalation, initiate a combination of these movements at the same time:

• Rotate the spine, lead by pelvic rotation.

• Keep looking forward as the shoulder girdle and pelvis rotate.

• During the movement, keep the upright tall and balanced posture with both shoulders wide and low.

• Internally rotate the back arm, fully flex the elbow and bring the open palm towards the ear. Keep fingers closed. This arm maneuver is critical to feel the ulnar nerve stretch.

Stretch 3

• Continue to exhale and look forward.

• Feel that the pelvis has reached its maximum rotation.

• Feel an upper cervical rotation stretch, which indicates that the shoulder girdle has reached its maximum rotation.

• When all these complex movements are completed harmoniously, a distinct ulnar nerve stretch is identified and felt in the median aspect of the palm (side of pinky).

• Hold this stretch for about 1 second while exhaling to stabilize the body.

Return 3

• Upon inhalation, de-rotate the body to face forward.

• Return the arm to the side of the body.