90 % des Français souffrent ou vont souffrir du dos au cours de leur vie. Stress, mauvaise posture, sédentarité, les origines peuvent être nombreuses. Le Pilates est une solution. Voici trois exercices pour vous aider à soulager et renforcer votre dos.
3 exercices de Pilates pour renforcer efficacement son dos
Le pont sur les épaules
Pour ce premier exercice, allongez-vous sur le dos, les pieds écartés à la largeur du bassin. Les bras restent le long du corps, les épaules sont complètement relâchées et les omoplates rivées au sol. En expirant, vous allez rétroverser légèrement votre bassin et le lever progressivement en décollant vos vertèbres du tapis.
Une fois le bassin tout en haut, serrez les fessiers et maintenez la position en inspirant. Enfin, en expirant de nouveau vous allez reposer vertèbres après vertèbres votre dos au sol. Prenez votre temps, vous obtiendrez une plus grande efficacité si le mouvement est lent et contrôlé. Faire 8 à 10 répétitions.
L’équilibre sur les fessiers
En partant de la position assise, aspirez votre nombril vers votre colonne vertébrale et, en expirant, basculez légèrement vers l’arrière. Vous conservez en permanence le dos droit et la nuque longue. Regardez devant vous et concentrez-vous sur votre respiration, lente et profonde.
La posture peut être tenue dans un premier temps 30 secondes, puis vous pourrez augmenter le temps au fur et à mesure de vos entraînements. Pour un ressenti encore plus intense, vous pouvez, en expirant, tendre vos jambes et tenir la posture quelques secondes.
Attention, cette option est très difficile à réaliser, si vous débutez, mieux vaut rester jambes fléchies dans un premier temps.
La planche
Installez-vous à plat ventre sur votre tapis. Mettez vos coudes dans l’axe de vos épaules. Avant de lever votre bassin, prenez le temps de respirer profondément pour préparer votre corps grâce à l’énergie respiratoire. En expirant, mettez-vous en planche et conservez la position quelques secondes. Vous pouvez poser vos genoux à tout moment pour plus de facilité dans l’exercice. Faites des sessions de seulement 30 secondes pour commencer, puis vous augmenterez au fur et à mesure.
Que vous soyez débutants ou confirmés, chaque exercice possède de nombreuses options qui permettent de ressentir et vivre le travail musculaire à son rythme. Le Pilates améliore l’équilibre, la coordination, et la posture. Il permet également de lutter contre le stress, avec un sentiment profond de bien-être et de détente. Enfin, vous renforcez en profondeur votre sangle abdominale et votre dos.
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