Do you feel tense, rusty, but yoga, very little for you?Simple stretching can be used as an alternative and allow you to take advantage of the beneficial of stretching to fight against tensions."The postural tone, that is to say the natural tension that we have in the body to stand up, increases with stress, sedentary lifestyle, the seated station maintained," explains Élodie Sillaro (1), sports coach.This can create tensions, cause injury;And you can lose in joint mobility and feel rusted.»No need to practice every day, a stretch session two to three times a week is extremely beneficial.
Read also technical techniques that work to gain flexibility and draw your body
On video, 5 stretch exercises to relax before starting the day
Low slot
On his knees, we take a big step forward with his right leg, placing his foot flat on the ground and his ankle in the alignment of the knee.The left knee are then slightly back so that the thigh is diagonally compared to the ground.You have to think about keeping your back straight and tight abs to avoid lumbar tensions.We hold the position 30 to 40 seconds, before changing legs.
For those who want to go further, it is possible to make a slight retroversion of the basin, by tilting it forward, to better stretch the psoas.
Chest extension
Otherwise called "cobra" in yoga or "baby swan" in pilates, "this exercise makes it possible to stretch the whole anterior chain, from the jaw under the chin to the feet", indicates Élodie Sillaro.We start on my stomach, we lie down our legs behind to have the hips flat on the floor.We then place the hands under the shoulders, at the height of the chest.We then hold our arms in front of us and raise our heads towards the ceiling so as to make a cervical extension.
For beginners, the position can be fucked, keeping the bass ribs always in contact with the ground.The important thing is not to force, but to do according to your feelings.
The exercise being intense, we hold the position between 20 to 30 seconds.
The pliers
Sitting, on the glutes or on the ischions, we lie down with the legs attached.We are growing up, we rock the bust forward, back straight and we bring your arms to the ground, along the legs.We catch his knees, calves, ankles according to his flexibility.
This exercise allows you to stretch the whole posterior chain, from the heels to the top of the skull.We feel it in particular in the hamstrings and back.For beginners, it is advisable to make this stretch your knees bent, to go and get the tension without hurting oneself.
Hold 30 to 45 seconds.
Ground stretching
Called "elongated pigeon" or "needle chas" in yoga, this exercise is essential to stretch the piriform, a deep muscle of the basin located under the glutes."Because of a seated station maintained for a long time, this muscle is often very tied and this can cause sciatica and low back pain," explains Élodie Sillard.
To compensate for it, nothing could be simpler: lying on the back, you place its right ankle on its left knee.Then we catch the back of the left thigh, bringing her back to her chest.The shoulders and the head must stay flat on the carpet.We can use a towel, which we pass behind her thigh and from which we draw the two ends, to have more amplitude compared to the arms.The right ankle remains very free, not on the knee or the thigh, it can move.
Hold 30 seconds and change legs.
(1) Élodie Sillaro is also the Stretching Express author, Aux Éditons Amphora, 112p., € 9.95 and I don't have time!Stretching sessions: 75 sessions of 10 minutes without equipment 3 levels of difficulty, at Amphora editions, 176p., € 18.50.
