아프거나 불편하면 이 운동을 건너뛰십시오.
화면의 호흡 지침을 따르십시오 흡입 내쉬다
탭'다음'다음 연습을 위해(전체 화면에서는 사용할 수 없음)
노란색(총체적) 여정
11a
하모니 시퀀스
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아래 운동 지침을 배우고 따르십시오.
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이 연습을 시퀀스의 일부로 매일 연습하십시오.
경고
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통증이 없고 편안한 범위에서만 이 운동을 수행하십시오.
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가능하지 않다면,건너뛰다이 운동을 하고 물리 치료사 또는 운동 전문가와 상의하십시오.
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관련이 있는 경우 이 운동이 외과의의 수술 후 프로토콜 내에 있는지 확인하십시오.
운동 배우기
11a provides a comfortable and powerful stretch for the spine, shoulders and posterior thighs.
The special 'pelvic twist' element of this exercise uniquely trains movement separation between the pelvis and the spine while adding a great low back side stretch.
11a is also an important full-flexion stretch for both shoulders at the same time.
Any difference between the shoulders is felt and identified easily during this exercise. Therefore, the rehabilitation challenge while performing this exercise is to try and balance both shoulders by preventing spinal rotation.
Notice
Keep both elbows fully extended throughout this entire exercise.
Bar Position
Chest height
More flexible - lower
Less flexible - higher
Tempo
Move - stretch - twist 1 - twist 2 - stretch - return - relax -...
Breathing Pattern
Inhale - Starting position.
Long exhale - Stretch 1, twist 1, twist 2, stretch 2 and return phases.
Inhale - Relax phase.
Starting Position
Stand upright and lean with extended elbows on the bar.
Tilt the body line forward by placing the feet further back on the floor.
The exact distance of the feet from the wall is critical to reach the optimal stretch feel. Adjust accordingly during the exercise and remember for next time.
Note the slight work of abdominal muscles when the body reaches the correct starting position.
Inhale.
Movement Phase
While maintaining the entire spine and head in the neutral position, exhale and flex the body from the hip joints.
Maintain the lower back in neutral position (slight lumbar arc) and draw the pelvis as back as possible, until the body is leaning on the fully flexed shoulder joints.
Keep elbows and knees straight (not hyperextended) throughout the exercise.
Keep neck relaxed and head in line with the spine.
Avoid hyper-extending or rounding of the lumbar spine.
Stretch Phase
In this position, continue the exhalation and elongate the spine to enhance the stretch.
Adjust the foot position to balance the stretch between the posterior thighs, lumbar spine and both shoulders.
To enhance the overall stretch: Extend the fingers on the bar and try to reach the front wall.
Guided imagery technique to balance the spine in this position: Imagine 2 parallel lines, running from the fingertips of each arm to the sides of the pelvis. Balance these 2 lines and elongate them together.
Adjust the foot positions to find the most comfortable stretch. Once found, keep that foot position for the entire exercise.
Pelvic Twist
While maintaining the harmonious stretch position, stabilize the thoracic spine and side bending the pelvis from side to side.
To prevent spinal rotation, ensure that both elbows remain fully extended, both shoulders are loaded evenly and both hands are placed evenly on the bar. Isolate the movement from the pelvis.
Return to the balanced stretch position and elongate the spine once again.
Continue the long exhalation for these moves.
Return Phase
While exhaling and stabilizing the trunk and spine, straighten the body from the hips and return to the Starting Position.
Relax Phase
Assume the balanced upright standing posture, while slightly leaning on bar.
Feel the familiar slight abdominal activation in this position due to the body tilting forward.