Therapeutic Bar

Samantha Milano

Therapeutic Bar

Part I

1. Left side of the bar. Flat back and roll up twice for four counts.
2. Two cambre facing bar for four counts.
3. On the left side of the bar, so a side stretch while stretching foot in front for four counts
4. Then do the same thing but using your back foot.
5. Turn to the bar and stretch forward for four counts
6. Repeat only for two counts.
7. Put hands together in a knot almost. Do port de bra away from the bar first going midway, then going all the way down.
8. Repeat on the other side.
9. Flex and point feet twice on with each foot facing bar alternative each foot.
10. Stretch foot by pointing it on each side while facing the bar bar twice each while bending knees.
11. Stretch feet heel-to-toe on each side.
12. Tendu and roll ankles outward on each foot.
13. Tendu and roll ankles inward on each foot.
14. Lunge on each leg while facing the bar and holding onto the bar.
15. Flat back push ups utilizing the bar.
16. Bend over and holding arms to stretch lower back.

Part II

1. Facing away from the bar, arm stretches that include stretching out then bringing them back into the body four times. Then put arms up to make an uppercase V and alternative with bringing them in and straight up. Then alternate with the latter arm stretch.
2. Then hold right arm behind your back and pull with your left and then stretch head away from it.
3. Repeat with other arm.
4. Slowly roll head in each direction.
5. Hold foot behind back to stretch quads.
6. Then hold your leg with opposite hand and leg out when lifting.
7. Repeat but pulling your leg further behind you.
8.       While facing the bar, brush leg forward and back while bending the knee and tow pointed.
9. Repeat with other leg.
10. Turn to the left of the bar and brush legs in figure eight to the front then to the back.
11. Repeat by turning to the other side of the bar.
12. Repeat the figure eight but lifting leg in second position, land foot down and then releve and then return to the flat-footed position.
13. Lunge to the floor facing the bar .
14.  Using the same leg cross it behind you and pointed with the arm in the same direction as the foot.
15. Repeat with other side.

Fin