Je suis Charlotte et je vous aide à soulager le plus rapidement et durablement vos douleurs. ------------------------------------------------------------------------------------------------------ Retrouvez- moi sur :
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A très vite dans de prochaines vidéos ! Prenez soin de vous !! 😉 --------------------------------------------------------------------------------------------------- ✨Toutes mes vidéos sont faites pour :
- Apprendre à prendre soin de son dos : éviter les erreurs et avoir un dos en parfaite santé avec des exercices simples à la portée de tous !
- Comprendre pourquoi il y a des étirements à ne pas faire, puis les remplacer par d'autres étirements sans danger qui soulage les douleurs.
- Connaître les erreurs à éviter et en apprendre davantage sur son dos.
🔺Tous les exercices et étirements du monde ne remplaceront jamais une séance chez votre thérapeute (étiopathe, kiné...). Ces exercices/étirements sont conseillés après un traitement adapté, pour conserver ses effets sur le long terme. Autrement dit, c'est pour apprendre à prendre soin de son dos, au quotidien !
I am delighted to meet you again on my channel for a new video on the bison bust or high dorsal hypersyphosis.
You have the program, I put the link directly in the description.
This program is complete, step by step, over several months.
It's really a big program with a summary book of all the exercises,
the number of series, the number of times, for how long, etc.
This program is available, I put it directly in the description.
As far as we are concerned, we are going to do a new exercise,
new on my channel, on this problem of bison bust.
So you will need a small accessory,
so try with a ballet sleeve to make the movement with something quite light.
After you can use your weight bar eventually.
You stretch, so you can stretch your legs, it's as you want.
We try to reverse the pelvis a little bit and have the back as flat as you can.
Of course, you adapt each time to your morphology.
You are going to put your hands at the level of the thighs.
Not outside the thighs, nor inside.
You put them at the level of your thighs here.
I repeat, we place his back well flat,
and suddenly the neck, we try not to be like that backwards,
but to bring it in slightly.
Once we feel that we are well balanced,
and that we have the back as flat as possible and flat on the ground,
we will bring the stick towards his clavicles, above his chest.
And then it will consist of taking a deep breath,
by raising the bar to the top of the skull like this.
A deep breath, and we pull the bar up.
So the bar is not placed on the ground, and it is not too much like that.
So if you have a lot of pain and if it weighs a lot,
you will tend to be more up,
but you try to be in a fairly linear movement, quite horizontal.
And you will repeat this movement to do it well.
So with the inspiration, you go up,
and with the exhalation, you come back here.
You will do series of 5, then you will do series of 10.
So the best is to do first 5 times empty.
Then if you have a weight bar, you do 5 times to feel the movement.
And once you have captured the movement,
you can do this regularly, 3 to 5 times a week.
If you do not do any physical exercise,
of course you will do small series.
And as soon as you feel that it pulls too much,
you stop, you take a break and you start again.
Of course you have to feel something.
If you don't feel anything, you don't know exactly what to work on.
So you still have to feel a stretch of the spine.
And when you push up,
you really feel that it stretches and that it works.
Up to the middle of the back, the neck too.
Of course the shoulders also work in this exercise.
So the alternative to the bar is the dumbbells.
With the dumbbells, it's much more difficult to do it right.
We're going to sit here and we're going to breathe in
and try to have both arms in the same way.
You see? And we come back very slowly by exhaling.
As soon as we put weight, it necessarily pulls a little more.
And so there we do the series with the weights.
The other alternative is with an elastic like this.
There are some at Decathlon.
You put it at the level of your knees like this.
And always the same, we're going to put our hands here
and we're going to breathe in.
And by breathing in, we're going to go up.
So it doesn't have to click because otherwise we're bad.
Of course, you breathe in the belly.
You are not in extension.
You have to force your back to the ground
and you stretch your hands up by breathing in.
Breathe out.
And you come back very slowly in the initial position.
Hands at the level of the clavicles.
You breathe in and you try to have the elastic.
You see that it spreads horizontally.
You don't spread out there.
You try to make it quite horizontal.
And you master the movement well.
There you go.
With the elastic, with the dumbbells or with the bar,
we can correct these deformations of the top of the back,
so feel free to take a look at the program
to see all the complete exercises.
But in any case, this one will help you.
I think we feel good in this exercise
with the inspiration, the extension.
If you have any questions,
feel free to ask me in the comments.
I will answer with pleasure.
And I answer every time.
So don't hesitate.
I'll see you next week for a new video.
And in the meantime, take care of yourself.
