POSTURE 1: La posture du dos plat, ou en ''C''

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ENGLISH

It is important to note that only these conditions are allowed, so the best we can do is to advise you of having this condition.

     Activate the extensor muscles of the spine, mobilize the thoracic region in extension, and activate the stabilizing muscles of the scapula and shoulder joint.

  A. Glue two tennis balls together with heavy tape to make a mini massage roll. Position this mini-roll against the wall and then rest on it. Stick your lower back to the wall, place your hands at the nape of the neck, bringing your elbows together. Raise your elbows up while tilting your head back, inhale. Then open elbows and shoulders laterally (exhale). Mobilize each floor of the column from the middle of the back. 5 sec. : 1 sec. to place on a vertebral floor, 1 sec. to mount the elbows and tilt the head, 1 sec. to open the elbows and shoulders and 2 sec. to relax.

 HOW MUCH • 1 series of 10 repetitions (10 floors).

Activate the gluteal muscles to promote the extension of the hips. It also aims, once the extension of the hips created, to promote the extension of the torso and the extension of arms in the air often very difficult in this type of posture.

  B. STAND, Place the elastic in front of your pelvis. Advance until your lower back is pulled forward and your pelvis tilts forward (hyperlordosis). Push your pelvis by contracting your glutes and seek to autograndir then raise your arms to the sky. Gently force the body extension backwards. Lower your arms, let the lumbar and the pelvis arch back then repeat the whole sequence.

6 sec. : 3 sec. to correct the pelvis / raise the arms, and 3 sec. to go down again. series of 10 repetitions (ie 1 minute).

    

Aims to activate the extensor muscles of the spine, to mobilize in extension the thoracic region, as well as the activation of the stabilizing muscles of the scapula and shoulder joint.

  C. DO you face a wall. Keep your feet off the wall and keep them parallel. Take support with your elbows against the wall and push in. Leave your pelvis slightly forward and stay in this position. Pull the tips of your toes toward you. You should feel a stretch of the calves and a contraction of the muscles in front of the shin as well as abdominals. Slide a forearm along the wall while keeping the body in the axis then, once your movement limit is reached, come back and change hands. Alternate and so on.

 1 series of 10 repetitions (5 on the right and 5 on the left, or 1 minute)

Posture very important to stretch the muscles of the torso and arms. The elastic makes it possible to put in light tension the fixing muscles of the shoulder blades thus favoring a little the relaxation of the muscles of the torso (mutual inhibition). Note that the stretch should gradually decrease. If it increases, it means that the tension is too great.

.D STRETCH STRETCH WITH STRAP STANDING, an elastic in the hands held with a good opening, mount the arms extended over the head and, gradually, go down behind. If you can not do it, move your hands a little further out of the elastic band. Stop when the feeling of stretching is important. Repeat going up and down. Try to "self-scale" throughout the exercise and keep your pelvis forward. Indeed, the body will naturally tend to arch at the level of the lumbar region to limit the sensation of stretching of the torso.

HOW MUCH Stay in position 20 seconds on each posture (start from the top and start from the bottom) and repeat twice.

  

  

      Long program

  Helps to create a dissociation between the top and the bottom by working at the level of the rotator muscles of the hips. It also relaxes the muscles of the pelvis which facilitates a relaxation of the muscles of the lower back.

  B. EXTEND on your back, feet to the wall and your legs bent at 90 °, keep your arms apart on both sides of your body and relax your back; the feet should be spread wide of your hips. Swivel the knees inward so that they touch and then out (Feet always in contact with the wall).

  2 sets of 20 repetitions (a few seconds of recovery between each).

 PIRIFORM STRETCH strengthens the small muscles that stabilize each vertebra of the spine. In addition, it recreates the reciprocal movement between the top and bottom of the body that occurs during walking at the pelvis, thus promoting motor reprogramming of the stabilization of this area.

  C. LONG on your stomach, place a small towel under your forehead for more comfort. The arms are placed in front of you on both sides of the head. The legs have the same opening as the width of the pelvis. From this position, stretch one arm as far as possible by simultaneously stretching the opposite leg (right arm and left leg, for example). Hold for 2 seconds and relax. Repeat with the opposite arm and leg. It is important that the body remains in contact with the ground throughout the exercise. You should feel a stretch on the side of the back and lower back on the side of the stretching leg, with a gentle contraction on the upper back and the shoulder of the stretching arm. Do the same thing but on the back. Put your head on a cushion and arms on two pounds or cushion (postures 3 have a hard time reaching over the head).

• PRECAUTIONS If you have pain in the shoulder of the stretching arm, change the orientation angle of the arm relative to the body, outward rather than outward.

  Hold each stretch for 2 seconds and repeat 6 times alternating left and right, same but on the back. Blow while stretching and inhale during each transition from side to side.

     

 AGAINST THE FALLING SHOULDERS improves the stabilization of the pelvis and allows a correct repositioning of this one. It promotes a muscular strengthening of all the muscles responsible for the erected position of the column and makes work the muscles responsible for the opening of the torso

E. SITTING on the edge of a chair, pointing the pelvis forward, look for arching. The back is straight and the torso out. Wedge the roll between the knees. Raise your arms up to your shoulders, your palms up and your thumbs pointing back. Perform small pressure in the roller without losing upper body posture. You should feel a workout of the upper back muscles between the shoulder blades, along your spine and between the thighs at the level of the adductors. PRECAUTIONS • If exercise is too painful at first for the back start with fewer repetitions.

  2 sets of 10 repetitions with a few seconds. recovery between each series.

helps to work the muscles involved in stabilizing the pelvis as well as the entire spine. On the other hand, it helps to reprogram a correct positioning of the head, column and pelvis by reversing the position you hold "naturally" when your posture is type 3.

  D. SITTING on the edge of a chair, pointing the pelvis forward, seek to arch. The back is straight and the torso out. Attach a belt over the knee joint. Cross your fingers and raise your arms with your palms facing the sky. Follow the hands of the eyes with the head and the eyes. Push simultaneously into the belt to open the knees. Hold the position for 10 seconds and return to the home position. Release your back a bit and start again. You should feel a work of the muscles of the upper back and abdomen, along the spine and on the side of the buttocks. In addition, you should feel a stretch of muscles in front of the neck and on each side of your back.

 5 times 10 seconds, relaxing a few seconds between each set.

 

promotes strengthening of the deep muscles of the hip while the lower back is relaxed in extension. It allows a programming of the pool in the right position.

  E. AT FOUR LEGS ON THE GROUND, wedge the roll between your feet. Move your hands forward so your hips and knees are out of alignment. Release the abdominals and let the lumbar area dig up (arch) down. Gently squeeze and release the roller with your feet and ankles. You must feel a contraction in the hips and buttocks as well as a diffuse "heat" in the lower back (this is the psoas muscle that works). Between each set release pressure on the cushion but keep the lower back relaxed (you should feel more heat).

 2 sets of 10 repetitions with a few seconds of rest between each set.

 

 Helps to work the muscles involved in stabilizing the pelvis as well as the entire spine. On the other hand, it helps reprogram a correct positioning of the head, column and pelvis by reversing the position you hold "naturally" when your posture is type 3.

  • F. SITTING on the edge of a chair, pointing the pelvis forward, seek to arch. The back is straight and the torso out. Attach a belt over the knee joint. Cross your fingers and raise your arms with your palms facing the sky. Follow the hands of the eyes with the head and the eyes. Push simultaneously into the belt to open the knees. Hold the position for 10 seconds and return to the home position. Release your back a bit and start again. You should feel a work of the muscles of the upper back and the abdomen, along the spine and on the side of the buttocks. In addition, you should feel a stretch of muscles in front of the neck and on each side of your back.

  5 times 10 seconds, relaxing a few seconds between each set.

  

       promotes strengthening of the deep muscles of the hip while the lower back is relaxed in extension. It allows a reprogramming of the pelvis in the right position.

  G • AT FOUR LEGS ON THE GROUND, wedge the roll between your feet. Move your hands forward so your hips and knees are out of alignment. Release the abdominals and let the lumbar area dig up (arch) down. Gently squeeze and release the roller with your feet and ankles. You must feel a contraction in the hips and buttocks as well as a diffuse "heat" in the lower back (the psoas muscle works). Between each set release pressure on the cushion but keep the lower back relaxed (you should feel more heat).

  2 sets of 10 repetitions with a few seconds of rest between each set.

  

      H. STRETCHING TORSE AND ARMS

 posture is very important for stretching the muscles of the torso and arms. The elastic makes it possible to put in light tension the fixing muscles of the shoulder blades thus favoring a little the relaxation of the muscles of the torso (mutual inhibition). Note that the stretch should gradually decrease. If it increases, it means that the tension is too great.

STAND UP, an elastic in the hands held with a good opening, stand up arms outstretched the head and, gradually, go down behind. If you can not do it, move your hands a little further out of the elastic band. Stop when the feeling of stretching is important. Repeat going up and down. Try to "self-scale" throughout the exercise and keep your pelvis forward. Indeed, the body will naturally tend to arch at the level of the lumbar region to limit the sensation of stretching of the torso.

Stay in position 20 seconds on each posture (start from the top and start from the bottom) and repeat twice.