Fatigue and stress are often expressed by stiffness in the the dorsal chain (back, glutes and hamstrings).
"The fall" is a simple exercise, practicable in all circumstances, to relax from head to toe.
To be done from time to time, on weekends after a hard week or in the evening on your way home from work.
Here is an exercise to easily relax the shoulders, back and legs. To do without moderation!
Stand with your feet 20cm apart.
Your knees are very slightly bent and your shoulders down (relaxed).
Look straight ahead and relax. Close your eyes.
1. Release your head forward and let it lean with all its weight.
2. Drop your shoulders forward in the continuity of the movement initiated by the head.
3. It is the turn of the upper back to swing forward, then the middle of the back and finally the lower back.
4. Your trunk is now completely relaxed and leaning forward, the arms fall towards the ground and the head is very soft between the arms. Hold this position.
5. Bend your knees.
6. Push through your butt to straighten your lower back. Then roll down the middle back, upper back, shoulders and finally the head (reverse sequence of the descent). Open your eyes.
7. Once straightened, spread your arms out to the sides then stretch them above your head, joining your hands.
8. Stand on your tiptoes while stretching your arms as far as possible above your head.
9. Relax your arms and rest your heels on the ground.
The descent and ascent must take place "vertebra by vertebra", which requires great concentration.
The movement is slow and soft.
You need to "roll up" gradually to work your spine smoothly.
Perform the exercise very slowly for best results and count a pause of 10 breaths in the low position.
Perform between 1 to 3 repetitions.
The fall stretch and relax deeply cervical, back, glutes, hamstrings and calves. It puts you back on your feet for the rest of the day and calms lower back pain.
If the stretch at the back of the thighs is too intense, flex more your legs. This will allow you to feel your back better.
There you go, now you know how to work your back at home to relax.
This exercise is simple and safe. So you can do it as many times as you want.
It is a complete exercise and accessible to all.
Not only does it gently stretch your back, but it relaxes the shoulders and limbers up the legs.
Back pain is the evil of the century. But it's not inevitable!
As you see, there are simple exercises to relieve your back pain at home.
