LE meilleur exercice pour le dos ! 👍

The best exercise you can do anywhere, standing, sitting, walking, really, you can do it all the time, all the time, all the time. Why the best exercise? Because it will be useful for the whole back. And there are a few exercises like that. But this one, I assure you, you can do it without equipment. It's just a feeling you have to feel. And it's going to work the whole back in the stretch. It's going to create space between your vertebrae. It's going to unclamp, unclamp, unclamp. So if you have nephrology, back pain, etc., you're going to feel good working on this exercise. And if you have to choose only one, choose this one. This exercise, I called it self-enlargement. You'll see, I'll show you two sides, two profiles, in zoom, in unzoom, so that you understand well, well, well, well, well, what's going on and that you do it well. So I'm showing you standing up because standing up is the best way to strengthen the whole back. But it's an exercise that you can also do sitting on a chair. If you're in profile here, let's say I want to relax. What happens when I want to relax? I have the shoulders that roll forward, the back that's going to bump, so that's going to come out, so that's going to make a kind of round back. What we can also call the dorsal hypersyphosis, if it's too accentuated and we can't even put ourselves back. So we hold on like this. So what's it going to do? We have to look ahead, it breaks the neck here, not good at all. It's going to do, well, we get the belly out and the back is back and it's really not aesthetic, not very good for the back and it's going to lead to back problems over time. If we hold on all the time, all the time like this. If for a morning, a day or whatever, we hold on a little like that because we don't think about it, etc. It doesn't matter. On the other hand, doing it every day, all the time, after a while, you're going to end up really naked like that and the little granny who walks in the street and who doesn't know how to stand straight because she never forced on her erector muscles of the spine. So, we're like that, we're not good. What do you have to think about? First, you go to the level of your feet, you feel that you are well in the ground. Then, at the level of the rest, the pelvis. Instead of holding on like that, well, we're going to think about stretching his legs. So, to unfold his knees, to stretch his legs well and we're going to think about getting the belly in, to get the navel in. Already when we get the navel in, we have to get up. It's not possible to get your belly in like that. So, we're trying to get his belly in. The buttocks, they're going to follow, since they're going to be a little bit backwards. We're going to reverse the pelvis a little bit, so we're going to tighten the buttocks a little bit behind. We get the belly in. Then, the rest of the back is going to be well placed. The shoulders slightly backwards. And the top of the skull, we're trying to climb it up to the sky. Very important, so that you understand well, because I often repeat it in the office, your spine is at the back, it's not at the front. So, you're not trying to lean forward, you're trying to lean backwards. It may sound stupid, but you'll see right away why I'm telling you this. Because when we try to lean forward, we try to, you see, we have a kind of extension of the neck, because we say to ourselves, well, I'm going to go to the ceiling, and so we look where we want to go. Well, it's not terrible to do that, since the back of the skull is the beginning of the spine. Here, at the level of the buttocks, it's the end of the spine, which ends with the sacrum and the coccyx. So, if we want to have the highest height of the spine, we're going to extend the back of the skull, with here. Which will not allow the extension at all, but the self-enlargement, so upwards, and a slight chin in. We go in a little bit, the chin like that, to extend the height between the end of his skull and the bottom of his back. You'll see that just by doing that, and we try to climb, climb, climb, climb, climb, we look straight ahead. Well, just by doing that, we feel the abs working, the back working, the neck working, well, pretty much everything that works at the level of the back and the abs. So here we are in a self-enlargement position. If we want to accentuate a little bit that for the cervicals, we can accentuate the chin. This is what is called the double chin, I talk about it in videos, especially for the bison boss, because it really works this part, the extension of this cervical-dorsal part, here, the hinge. So you're really going to raise and self-enlarge as much as possible. The concern we often have is that when we self-enlarge, we're going to tend to do like this. So we're going to tend to do a flexion. When I explain this exercise to my patients, often the problem is either this one or the other. We try to enlarge the back, so we say to ourselves that we're going to go forward. Except that we must always keep in mind that we try to raise vertically. There is no movement a little bit horizontally, it's really only up. So in fact, when we climb like that, it's only up, and it's not forward. So we try to think of, one, we put the top of the skull up, and two, we go in the chin and we space out the back of the skull. Which gives neither this nor that, but this. And there we are really, you feel and you see the difference. If you want, you can put a sheet of paper here, and feel that you keep the sheet well. So you see, for the occasion, I made my chin a little lower. So here, in self-enlargement, the sheet must stay on the skull. You can see that if I come here too much in flexion, the sheet inevitably disappears. And if I put myself a little too much when I try to grow up, that I put myself too much in extension, the sheet also goes backwards. So no, you have to keep the sheet on the top of your skull and try to self-enlarge as much as possible. So I show you what it looks like. We are, we self-enlarge, so we space out by slightly entering the chin. But you see, if I enter the chin, the sheet falls. Whereas if I do, I self-enlarge, I enter the chin, but I go all the time up, up, up, up, the sheet no longer falls. It's not, I don't do that anymore. It's, I go up, I go up, I go up, I go up. Here. And there, we are good. Here, we did the self-enlargement exercise. If you have any questions, do not hesitate to put them in the comments. This video is super important. You can put it in favor, redo it, rework it. And you can work on this exercise every day. You try to feel big every day, every day you try to do this exercise. You will see that after a while, it will become more and more a habit, more and more natural. And if you really want to work, work, work, work, you breathe in several times, and then you relax a little bit the tension, and you resume the exercise, the exercise, the exercise. We grow, grow, grow. And we relax a little bit the tension, the pressure. And you do this exercise several times for several breaths. I hope it will be useful to you. In any case, tell me in the comments, do not hesitate. And I remind you that there is my free program, the 6-step method, the method in 6 steps, to say goodbye to back pain. The link is directly downloadable in the description of this video. See you soon and take care of yourself!