Stretching the evening: the size

Considered the most important day, stretching the evening will allow you to work without forcing parts of your body essential to maintain your balance and posture.

Exercise 1

Legs apart, feet parallel, lean your torso to the right and extend the left arm diagonally, hand flex, hand palm outward. The bust is blocked, abs and glutes contracted.

Then bends the forearm, it inspires, and it lengthens the arm back to the diagonal, while exhaling and pushing up. Do not rotate the torso, and keep the arm at the ear.

Exercise 2

It is very important to keep the pelvis wound, legs slightly bent.
By making this move, you feel a lengthening of the muscles of the size (small and large oblique).

Exercise 3

Continue the flexion-extension of the forearm, before blocking the movement extended. Stay in this position, reach, and pass on the left half-point, holding out his left leg. The line is folded and bent-over to the right. Hold this position for a few seconds (about ten) extension.

The left leg remains open, otherwise the whole operation is useless. If you put your feet parallel, you release the muscles of the buttocks and waist and movement, which aims to stretch the muscles of the waist, no longer relevant.

Bend your left leg, as in the starting position, pelvis wound, and slowly, bring the torso, wrapped in a central position, extending both arms in front of you, block the movement by contraction, chin against the chest, head and shoulders relaxed, and push ahead of you, palms bent in order to stretch the back muscles.

Very gently, release the head, shoulders, arms, knees bent, and back to parallel position. Pull down slowly the column from the lower back, raising his head last to fully extend the spine.

Repeat on the other side along the whole chain. Alternate sequencing of each side at least twice.

There are a multitude of movements, similar to this sequence, you learn gradually.