Fitness : 10 minute exercises, and a lot of the results

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No need to do violence to maintain his body : the proof with these four exercises suggested by a posturologist and recommended by a physiotherapist. Chain every day to gain mobility.

Agnes Rogelet
– Updated on February 7, 2019 at 17:47

Summary



1. On his knees : the knight

Duration : two minutes thirty seconds (twice a minute in a static position).

Kneeling on the floor, bend the right leg forward to 90 degrees. Stretch the left leg backward as far as possible by keeping the knee in contact with the ground. Place it on a cushion if it is fragile. Feel the stretch on the psoas.
Lower the pelvis toward the floor. Maintain the position for a minute, arm on the right thigh.
Repeat the exercise pulling the other leg.

That is what I am working on ? The psoas muscle iliac muscle flexor of the thigh at the hip, the extension of which promotes a right stride. Rarely requested as we usually spend most of our days sitting, it is often saturated with toxins. Stretching also releases the lower back. This exercise is also advocated to prevent inflammation, and in maintenance after a crisis of the sciatic nerve, a pubalgie or a lumbago.

Illustration : Sylvie Faur

On the energy level… this static posture and circulates the energy in the small pelvis, rebalancing the functioning of the urinary system and reproductive organs.
The council of the physiotherapist : ” It is very important to perform a pelvic anteversion (winding of the basin towards the front) to feel a tightness in the hip. Exhale, keeping the posture so as to decrease the strength and increase the concentration. A maintenance of 45 seconds may be enough, because it is a large muscle postural. However, the more one is seeking a long time of such deep-seated muscles, the more they require time to regain their optimal size. “

2. Lying on the back : the battery

Duration : two minutes thirty seconds.

Lie down, pinning the back and the head on the ground. With arms outstretched to the sides, palms facing the sky.
Raise legs vertically : strained up to the tip of the foot, they form a right angle with the hips.
Perform small beats crossed at the ankles, with low amplitude and without precipitation.
Throughout the exercise, breathe only with the nose (without inflating the chest !). This oxygenates the brain and calms the mind.

Illustration : Sylvie Faur

That is what I am working on ? First of all, the sheathing of the abdominal muscles, which helps to maintain a good posture. In addition, this position increases the irrigation and, therefore, the proper functioning of the digestive organs and sexual. The small beats of the crusaders, themselves, reinforce the joints of the hip, knees and ankles, thus promoting the mobility of the lower limbs.

On the energy level… this exercise activates multiple meridians. Those of the bladder and kidneys, which are regarded as the energy reserve basic body. That of the spleen, metabolic organ which refers to the willingness to perform, and the liver, associated with anger. While balancing the functioning of these bodies, the movement may soothe and help starting on the right foot.

The board of kine : ” The battery has a good sheathing of the abdomen, just like the ironing ventral : lying on the belly, bring the pelvis toward the floor, tighten strong buttocks and the abdominal and grow-you. Then, with the forearm perpendicular to the shoulders, rise up on the elbows, feet flexed, or, if it is difficult to support on the knees. Be sure to keep the alignment shoulders-basin, in order to avoid bending the back or raise the buttocks. Even if you do hold at the beginning that ten seconds flickering, then 45 seconds to a minute, this posture remains effective. “

3. Lying on the belly : the swimmer

Duration : two minutes thirty seconds. If necessary, add a pause of a few seconds.

Flat belly, forehead on the floor, arms above the head slightly bent in the “crown” as do the dancers classics. The feet are “flex” (at right angle) and the knee, stretched, took off from the ground.
Lift up the bust by inhaling through the nose, without breaking the nape of the neck, while opening the arms to the sides to make the switch to the rear.
Come back while exhaling through the mouth.

Illustration : Sylvie Faur

That is what I am working on ? The easing of the dorsal vertebrae for an anti-back round. This camber of the column jacket, the lower back for maintaining the size perfect. The exercise tones up muscles deep in the buttocks and lower extremities (calves and hamstrings), and calms the nervous system by releasing the spinal cord. As for the arm, it helps to open the plexus to improve breathing.

On the energy level… the swimmer that solicits the meridians of the ship design (yin) and the ship governor (yang). Activate these two “wondrous meridians” offers a rebalancing total : energy, physiological and emotional. It develops the immune system and frees the mind.

The council of the physio : ” If, in a first time, this movement is painful or restrictive, made the sphinx. This posture of yoga will help you regain the mobility necessary to the performance of the swimmer. This static exercise can prevent or relieve lower back pain. Lie on the belly, and then, hands flat on the floor and arms stretched out, cambrez you and hold the pose for 30 to 45 seconds. “

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