1- Piriforme (2x30s)

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2- Square of the loins:

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Inspire: stretch the spine
Exhale: accentuate the bending and rotating components
Attention: keep your back straight
(1x60s)

3- Lumbar Extenders

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Inspire: Relax
Exhale: bring your knees closer to your chest and flatten your back and shoulders to the ground
Option: perform small rotations with the legs to massage the musculature of the lower back, in one direction then in the other
Attention: Extend the back of the neck and release the shoulders, muscles of the back and legs
(1x60s)

4- Psoas:
Attention: align the ankle to the raised knee, keep the pelvis and the back straight
(2x30s)

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5- Stretching of the spine

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Exhale: round the spine to the sky by retracting the abdominals
Inspire: unroll the spine and then arch it by bringing the chest forward and the bones of the pelvis towards the sky
Warning:
Align shoulders, knees and wrists, fingers pointing forward
Keep the shoulders away from the ears,
Do not overreach the chin in the rib cage, do not curve too much the lower back,
(10 to 20x)

Advice:
-use an armchair with armrests
-be seated at the back of the seat for good lumbar and dorsal support
– have your feet flat on the floor (use a stool if necessary)

In case of injury, consult a therapist before stretching.

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