2023-06-07 07:52:00
Thanks to Britta Stengel, physiotherapist at the Emeria thalassotherapy center in Dinard, who notably offers a 6-day “Joint Flexibility” break, 24 treatments*.
Practiced daily, this routine helps to preserve the muscle fiber toneto oxygenate and vascularize the vertebral discs… In short, to maintain flexibility and balance, and to prevent joint pain. Back that shoots after long minutes spent in front of the computer? Hip that squeaks when standing a little longer than usual? Knees that block to get up from the sofa or get out of the car? Immobility tends to seize up our joints, and the phenomenon is accentuated with age. To counter it and relieve our joints, we focus on gentle movements, preferably perform with your eyes closed to feel the stretch and hold for a few seconds, without ever forcing it, adopting a deep and fluid breath. To be done in the morning or in the evening, according to our preferences.
Realign: 30 seconds
The starting position. Stand, arms along the body, feet parallel apart from the width of the hips and well anchored in the ground, knees slightly bent.
Exercise. Raise the arms on either side of the body to bring the hands together and interlace the fingers above the head. Orient the palms of the hands towards the sky, then, without lifting the heels, stretch towards the sky while inhaling and seeking elongation of the spine and self-growth, as if the head were suspended by a thread, the look straight ahead. Release on an exhale. Repeat 3 times.
Soften the pelvis: 2 minutes
The starting position. Stand, arms along the body, feet parallel, a little more apart than the width of the hips and well anchored in the ground, knees slightly bent.
Exercise. One hand placed on the lower back (at the level of the lumbar region), the other at the level of the navel, perform small rocking movements of the pelvis (from front to back), without moving the upper or lower body, bust and head straight. Then, hands resting on the hips, rock the pelvis slightly to the left then to the right, and so on. Finish by drawing figure eights with the pelvis for 1 minute.
Untie the neck and trapezius muscles: 30 seconds
The starting position. Stand, arms along the body, feet parallel, a little more apart than the width of the hips and well anchored in the ground, knees slightly bent.
Exercise. Put the right hand on the left ear and tilt the head slightly to the right while stretching the left arm along the body and pushing the palm of the left hand towards the ground, until you feel a stretch at the level of the neck. The rest of the body remains straight, always looking horizontally in front of you. Hold for 15 seconds, then switch to the other side.
Soften the spine: 3 minutes
The starting position. Lie on the mat, feet slightly apart and flat on the floor, knees bent. The arms are slightly apart, the palms of the hands facing the sky.
Exercise. Using the strength of the feet and glutes, gently lift the hips towards the ceiling until the thighs are aligned with the trunk. The shoulders remain well on the ground to protect the neck. Maintain the position for 30 seconds, then return to the starting position by unrolling the spine and placing the vertebrae on the ground one by one, as if it were a pearl necklace. Repeat 3 times.
Relax the lower back: 2 minutes
The starting position. Lie on the mat, feet flat on the floor, knees bent. The arms are crossed on either side of the body, the palms of the hands towards the sky.
Exercise. Slowly tilt your knees to the right side, until you put them on the ground. The upper body, shoulders and head remain fixed. Hold the position for a minute, come back slowly, then switch to the other side.
Stretch the legs: 2 minutes
The starting position. Lying on the mat, legs straight and very slightly apart, hands resting on your hips.
Exercise. While feeling the stretch in the leg, lower back and spine, flex then extend the right foot several times. Start again with the left foot. Repeat 10 times on each side.
* from €1719 with accommodation and half board. emeriadinard.com
Read also:
-
What is the best thalasso to relieve your joints?
-
3 good reasons to take up Qi Gong
1686825667
#morning #gym #minutes #flat