Stretching evening

This session of stretching, "stretching" in English, is the largest, most relaxing, and the longest. It allows you to make the most progress and relax before bedtime.

Your muscles are warm after the activity of the day, and you risk less strains (tearing of muscle fibers) in the morning.
We recommend you conduct a session of 45 minutes to an hour, three times a week, ongoing group at the beginning.

Main movements

You must follow a precise order and logic: it always starts with the head, it continues through the trunk and pelvis and, finally, the lower limbs.

We must learn to isolate each body part to be well aware of the muscle has to work. For example, when you tilt your head sideways, you feel a stretch in a neck muscle, the sterno-mastoid integument. It is important that only this muscle works, and all other muscles are relaxed.

To breathe properly, it is essential to inspire before exercise and exhale during the effort. If one stays on a motion for a few seconds, several times we have to breathe calmly and deeply, especially during the extension. We often forget to breathe correctly when doing an effort. The more you breathe, the more you oxygenate your muscles. You stretch more, and you are under tetany, sudden and involuntary contractions, very frequent at first.

Exercises of the head and chest

Repeat morning exercises , then accentuate the movement. It is not just dizzy but all the bust to the waist. The arms and shoulders are relaxed. The legs are slightly bent and apart from the width of the pelvis, legs open, knees over toes (do not they fall in), pelvis rolled forward.