Last week we saw how to strengthen and soften the gently.
For harmonious development, it is also essential to build muscle and stretch the upper back and shoulders.
Here's how to do it.
This session lasts approximately 12 minutes. It is to be carried out alternately with the session intended for the lower back.
Walk for a minute in the room where you perform your exercises.
Stand straight , shoulders relaxed , the looking horizontally .
Don't look at your feet.
Ride in a straight line, wobbling as little as possible.
Your feet unfold entirely on the ground, from the heel to the toe passing through the sole.
Stop on your exercise mat, standing tall and relaxed.
Close your eyes for 5 slow breaths.
Open your eyes:you're ready.
Perform the following exercises:
1 . 4 series of 12 mat pushers:the first 2 with the elbows close to the sides, the next two with the elbows further apart (your body draws a “+”);
2 . Still lying on your back, extend your arms in front of you and push your hands as far as possible in order to stretch the fixing muscles of the shoulder blades (upper back). Count 10 breaths then gently release the arms;
3 . 3 sets of 10 wall press;
4 . Hold the fan stretch for 20 breaths (10 breaths on each side).
Do the turtle stretch. When your forehead touches the floor, reach your arms in front of your head to stretch your back and shoulders.
After 5 breaths, bring your arms to your legs.
Relax deeply in this position, listening to your breath.
Straighten up, enjoy, and share your feelings in the comments!
