Sommaire
1)La chaine musculaire postérieure
Les étirements ont pour but de vous relaxer mais aussi de lutter contre les déchirures musculaires, prenez donc 10 minutes par jour pour vous étirer. Pour vos muscles lombaires, allongez-vous par terre et posez vos jambes sur une chaise de façons à ce qu’elles soient surélevées, relâchez vos épaules et vos muscles lombaires. Pour votre chaîne musculaire postérieure, restez couchée, tendez vos jambes vers le haut et callez les contre le mur et collez vos fesses au mur tout en plaquant le bassin et la nuque contre le mur.
2)Le dos
Ceci est une combinaison de deux exercices, le premier, le dos creux est plus un mouvement de relaxation sans charge sur la colonne. Pour réaliser le dos creux, rampez sur vos genoux, les bras bien droits, laissez tomber votre colonne sans forcer, le ventre bien relâché en inspirant. Le dos rond est quant à lui un mouvement de flexion lui aussi sans aucune charge pour la colonne vertébrale. Rentrez votre ventre en soufflant puis arrondissez votre colonne et votre nuque.
3)Hanches et bassin
Commencez par un exercice très simple, allongez-vous, puis faites venir vos deux genoux pliés jusqu’à votre poitrine, ce mouvement a pour vocation d’étirer vos hanches. Pour votre bassin, restez allongée et pliez vos jambes, creusez et décreusez ensuite le bas du dos. Veillez à bien contracter les muscles abdominaux, fessiers et lombaires.
4)Hanches et dos
Cet exercice appelé soulevé de hanches est un exercice destiné à gainer les dorsaux, afin de tonifier le dos et renforcer les muscles. Allongez-vous puis poussez vos pieds et décollez vos fesses suivies des vertèbres lombaires et dorsales. Maintenez-vous dans cette position 30 secondes puis redescendez dans le sens inverse de la montée, des vertèbres dorsales aux lombaires. Pour un soulagement optimal, il faut pratiquer cet exercice en série de 3 de 30 secondes, avec une récupération de 30 secondes.
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