A supple body is the guarantee of preserving your joints, preventing muscle pain, and acquiring support and posture. Contrary to popular belief, it works at any age, provided you are regular in practice. How to do it concretely? Our answers.
Stay soft it is to combine several advantages. First, limit the pain. In fact, the flexibility makes it possible to relieve the constraints exerted on the joints, which avoids suffering. For example on the back.
” The more you work by stretching your spine, the less risk you have of having low back pain. Same for osteoarthritis. Without targeted work on flexibility, there is a risk of much more acute pain. ” noted Thibaut Richard, sports coachf, and director of Pro trainer.
Another good news, you don’t have to be young and in good physical condition to improve it. ” It can be acquired at all ages, provided you go gradually of course. The important thing is to practice exercises regularly. The advantage of stretching is that progress is felt very quickly “. adds the coach.
But that’s not all ! Thanks to a flexible body, we improve our muscular strength, we recover much better after a sporting effort supported. Above all, the risk of injury decreases.
Note that the exercises stretches can target all muscle groups: dorsal, abdominal, lumbar, calves, quadriceps, etc… never push the body beyond its capabilities. We go there in stages, and the ideal is to combine the exercises with muscle strengthening for optimal results.
A mandatory warm-up
Before any stretching exercise, the body must be prepared: you can chain ten times the following movement : standing up, raise your arms above your head while breathing deeply and then relax. You can then do tense bends with your knees, or rounds of the pelvis in one direction then in the other. To warm up the neck, you can also draw circles slowly with your head.
The relaxed contract technique
We stretch, then relax and start again. By alternating contraction and relaxation, progress will be rapid. With each contraction we stop before feeling pain. Example to make your back more flexible: you lie down on the ground, you bring a bent leg towards your chest, then you direct your left knee towards the ground with your right hand which presses and you maintain the position. Attention: the shoulders remain flat on the ground.
Daily and regular practice
THE Morningwhen waking up, staying in bed, you can completely stretch several times in a row stretching his arms above his head and pushing up on his legs. During the day, and in the event that we have remained seated for too long, we take stretching breaks. We pull on his arms above his head for example. The more regular you are in practice, the more flexibility you gain.
At least one minute
Every time we start a movement, we practice it at least a minute. This is an ideal duration and short enough to be performed several times.
A mix of static and dynamic stretching
The exercises can be done in motion: for example, standing, taking a deep breath and trying to touch your feet without bending your knees. Then we start again. And we alternate with stretching without moving. For example, you kneel on the ground and put your two hands in front as far as possible, pushing your buttocks backwards as much as possible. A great exercise for the back.
No movement should be practiced while holding one’s breath. More we take a deep breath and regularly by activating, and the more one relaxes the muscles which in fact, stretch much better.
Thanks to Thibaut Richard, coach and director of Pro trainer