Fitness: 10 minutes of exercises and lots of results

No need to do violence to maintain your body: the proof with these four exercises proposed by a posturologist and recommended by a physiotherapist. Chain them every day to gain mobility.

1. On his knees: the serving knight

Duration : two and a half minutes (including two times a minute in static position).

Kneeling on the ground bend the right leg forward 90 degrees. Stretch the left leg back as far as possible, keeping the knee in contact with the ground. Place it on a cushion if it is fragile. Feel the stretch of the psoas.
Lower the pelvis to the floor. Hold the position for one minute, arms on the right thigh.
Resume the exercise by extending the other leg.

What am I working on? The iliac psoas, a thigh flexor muscle located at the hip, whose extension promotes a good stride. Rarely used as we are used to spending most of our days sitting, it is often saturated with toxins. Stretching it also frees the lower back. This exercise is also recommended to prevent inflammation, and for maintenance after a sciatic nerve crisis, pubalgia or lumbago.

Illustration : Sylvie Faur

In terms of energy … this static posture circulates energy in the small pelvis, rebalancing the functioning of the urinary system and reproductive organs.
The physiotherapist’s advice: “It is very important to perform an anteversion of the pelvis (rolling the pelvis forward) in order to feel a tightness in the hip. Exhale for a long time while keeping the posture to decrease muscle resistance and increase concentration. A hold of 45 seconds or less may be sufficient, as this is a large postural muscle. However, the longer one solicits such deep muscles, the more time they require to regain their optimal size. ”

2. Lying on your back: the battery

Duration : two and a half minutes.

Lie down by placing the back and head on the ground. The arms crossed at the sides, palms up to the sky.
Raise your legs vertical: stretched to the tips of the feet, they form a right angle with the hips.
Perform small cross beats at the ankles, low amplitude and without precipitation.
Throughout the exercise, breathe only with the nose (without inflating the chest!). It oxygenates the brain and calms the mind.

Illustration : Sylvie Faur

What am I working on? Above all, the core of the abdominals, which helps maintain good posture. In addition, this position increases irrigation and, therefore, the proper functioning of the digestive and sexual organs. The small cross beats, on the other hand, strengthen the joints of the hip, knees and ankles, thus promoting mobility of the lower limbs.

In terms of energy … this exercise activates several meridians. Those of the bladder and kidneys, considered the fundamental energy reserve of the body. That of the spleen, metabolic organ which refers to the will to accomplish, and that of the liver, associated with anger. While rebalancing the functioning of these organs, this movement can soothe and help to start again on the right foot.

The physiotherapist’s advice: “The drums provide good abdominal sheathing, as does the stomach plank: lying on your stomach, bring your pelvis to the ground, squeeze your buttocks and abdominals tightly and grow taller. Then, forearms directly above the shoulders, stand up on the elbows, feet bent or, if this is difficult, resting on the knees. Be sure to maintain shoulder-pelvic alignment to avoid arching the back or lifting the buttocks. Even if you only hold it at first for ten seconds while shaking, then 45 seconds to a minute, this pose is still effective. ”

3. Lying on the stomach: the swimmer

Duration : two and a half minutes. If necessary, add a pause of a few seconds.

Prone, forehead on the ground, arms above the head slightly bent in a “crown” as classical dancers do. The feet are “flex” (square) and the knees, straight, lift off the ground.
Raise the bust by inhaling through the nose, without breaking the neck, while opening the arms to the sides to pass them backwards.
Come back while exhaling through the mouth.

Illustration : Sylvie Faur

What am I working on? Softening of the dorsal vertebrae for a round anti-back effect. This arch of the spine sheaths the lumbar region for perfect waist support. Exercise also tones the deep muscles of the glutes and lower limbs (calves and hamstrings) and calms the nervous system by releasing the spinal cord. As for the work of the arms, it helps to open the plexus to improve breathing.

In terms of energy … the swimmer uses the meridians of the conception vessel (yin) and of the governor vessel (yang). Activating these two “wonderful meridians” offers a total rebalancing: energetic, physiological and emotional. In particular, this develops the immune system and frees the mind.

The physiotherapist’s advice: “If, at first, this movement is painful or constraining, play the sphinx. This yoga pose will help you regain the mobility necessary for the swimmer’s performance. This static exercise can then prevent or relieve lower back pain. Lie on your stomach, then, with your hands flat on the floor and arms outstretched, arch your back and hold the posture for 30 to 45 seconds. ”

4. Sitting on the ground: the hula-hoop

Duration : two and a half minutes (one and a half minutes each way). Add breaks if necessary.

Sit on the ground, legs more or less apart depending on your possibilities. Ideally, the legs, knees and ankles are stretched. Keep your back straight, without digging or rounding your lower back (if necessary, reduce the gap).
Switch successively to the right on the tip of the buttocks, backwards on the tailbone, to the left on the tip of the buttocks then forward (bust slightly bent). Turn this way several times in one direction and then in the other, breathing normally.

Illustration : Sylvie Faur

What am I working on? Mobility of the sacral vertebrae and hips. Gaining in amplitude at this level makes it possible to compensate for the blockages generated by the sitting position. Added to the stretching of the back, this movement works on the two great difficulties encountered by humans: maintaining verticality and mobility.

In terms of energy … as for the serving knight, this exercise mobilizes the crossroads of meridians formed by the area of ​​the small pelvis (ovaries, bladder, uterus, etc.). It is interesting to do it every day in case of fibroma, ovarian cyst, cystitis, but also to increase fertility and libido.

The physiotherapist’s advice: “Starting with the classic round-back hollow back movement is less restrictive for the pelvis. On all fours, pelvis and shoulders in line with the knees and hands, elbows straight: push the dorsal part towards the ceiling while blowing and pulling in the stomach. Then inhale while doing the hollow back. This easy exercise encourages you to mentally imagine how much flexibility your spine can have. A useful awareness to improve your posture on a daily basis. ”

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