Global Spine Stretch
Today I will explain to you a comprehensive stretching the spine, with which, in addition to stretching the spine as a whole, also work the postural and body awareness.
The exercise can be done while sitting or lying, we explain which is made clear that it is more complete (to my view) and then shade the small differences you to do it lying down. Nesite a bank or backless stool with a height that allows us to have knee and hip flexion of 90 degrees and place it against a wall.
Then do the following:
* we sat with our backs against the wall, with knees and feet together.
* We try to approximate (paste) as possible the lumbar spine against the wall, for which we will introduce a pelvic tilt and belly as possible (we put the navel to the inside).
* After doing this and keeping it, trying to bring the cervical spine (neck) as much as possible to the wall, trying to get the achievements above, lower back, do not lose it (which is kept in the same position, not ” off “)
* When we have well controlled these two orders (care that is very normal to try to put one, the other drifts or moves even slightly) proceed to hit the shoulder against the wall without losing the above. The arms are relaxed with the palms placed forward, elbows close to the wall open at about 30 ° to the torso.
* Having controlled all this (not recently) breathe deeply and exhale down the ribs will make it all possible (this is accomplished by expelling air as possible and Todd grants introduced inside the navel. (Repeat: Beware lose some or all of the above!)
Also should be noted that the feet are lifted, the hands are not closed or moved, not holding my breath, keep your knees together … But more importantly, keep your back pressed flat against the wall (or at least everything).
Once achieved and controlled all these factors should hold this position as long as possible, keeping the tension necessary to maintain the position and trying to slowly put more stretched and glued spine against the wall. Ideally, maintain posture 30 minutes, but in principle we should take as long as possible by forcing a little more when we can not always without losing position.
Lying be held in the same way, but lying on your back with your feet together so that your knees are at an angle of about 90 º.
The bravest when performed correctly on the bank could do the same way but without the bank, adding to this an intense isometric quadriceps.