3c is a significant progression to 3a, adding elements of balance, falling and recovering on the arms (plyometrics), full-body rotation and a great 'good morning' uplifting stretch.

3b is an important functional exercise simulating a controlled fall on the arms.

Therefore, practicing this exercise harmoniously on a daily basis might not prevent the next fall, but the same fall might require a harder push and cause less damage, if at all.

3b is also an important exercise to prevent or reduce the occurrence of upper limb osteoporosis.

Tempo

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

StarBarre Position

• Waist height

• Easier- Stand closer and raise bar higher (no higher than chest height).

• More difficult - stand further away and lower bar.

Breathing Pattern

• Inhale - Starting position.

• Exhale - Movement, stretch and return phases.

• Inhale - During the relax phase (with arms up).

Starting Position

• Stand about 2 steps away from bar, facing the bar.

• Stand in the tall upright standing position looking towards the horizon.

• Try to be as tall as possible, draw shoulders wide and down and relax the arms and hands by the side of the body.

• Inhale.

Movement Phase

• Upon exhalation, 'fall' forward by tilting the straight body-line from the ankles.

• Allow the heels to rise passively.

• Gently land with the hands on the bar and absorb the movement energy by flexing the elbows and extending the shoulders.

• Ensure the body line is straight at all times.

Stretch Phase

• When the body reaches its lowest point, enhance the exhalation and use the energy absorbed in body during the fall.

• Push the bar rapidly with the hands (similar to the 4a movement phase) and let go.

• This is to 'bounce' the body back to the balanced standing position.

Return 1

• On the way up, inhale and bring the hands together to hold each other in front of the body.

• Enhance the inhalation and raise both hands holding each other as high as possible together.

• At the highest point, enhance the exhalation, separate the arms and lower them sideways with a wide circular movement.

• Try to keep the arms as far back as possible for the entire movement.

• Look at the horizon in front for the entire movement.

• Return harmoniously to the upright balanced starting position.

Return 2

• Repeat the movement 1 phases instructions, while adding full body rotation to the movement.

• Feel that the body rotation is lead by the pelvis.

• Continuously look at the back and during this movement.

Return 3

• Repeat movement phase 2 to the other side.