Stretching
Morning routine
Warning: These moves are not for everyone. I was a gymnast before my accident and have been doing these stretches since day one to maintain my flexibility. Go gradually if you want to try some of these exercises.
Trunk rotation
• Muscles: oblique abdominal muscles, iliocostal muscles (back muscles), pectoral muscles
• Start: Imagine a string pulling you over the head. Inspire.
• Stretching: Exhale and place your left hand as far behind the chair as possible. Place your right hand on the opposite thigh or opposite bar of the chair. When inhaling, think of lengthening the column (string). When exhaling, try to accentuate the rotation "slightly" (if possible).
• Maintain the stable position by breathing deeply for 6 to 8 breaths (30 to 45 seconds). Repeat on the other side.
• Special attention: Pay special attention to the shoulders which must not be raised during rotation. In addition, when performing the rotation, you may be inclined to tilt to the side. In this case, decrease the rotation to prevent the body from tilting unnecessarily. Respect your limits and limitations!
• Start: Imagine a string pulling you over the head. Inspire.
• Stretching: Exhale and place your left hand as far behind the chair as possible. Place your right hand on the opposite thigh or opposite bar of the chair. When inhaling, think of lengthening the column (string). When exhaling, try to accentuate the rotation "slightly" (if possible).
• Maintain the stable position by breathing deeply for 6 to 8 breaths (30 to 45 seconds). Repeat on the other side.
• Special attention: Pay special attention to the shoulders which must not be raised during rotation. In addition, when performing the rotation, you may be inclined to tilt to the side. In this case, decrease the rotation to prevent the body from tilting unnecessarily. Respect your limits and limitations!
Boomerang
• Muscles: Latissimus dorsi, oblique abdominals, quadratus lumborum (in this example, the stretching is felt on the left side of the trunk)
• Start: Position both hands on a vertical bar (or a door frame), palms facing forward. Chair perpendicular to the bar, brakes applied.
• Stretching: When exhaling, imagine wanting to move your hands away from each other while accentuating the lateral flexion (inclined towards the bar). Inhale and maintain the position. Repeat the same two actions at each expiration; either move your hands apart and tilt.
• Maintain the stable position by breathing deeply for 6 to 8 breaths (30 to 45 seconds). Repeat on the other side.
• Tip: You may have to move away from the bar to feel the stretch.
• Start: Position both hands on a vertical bar (or a door frame), palms facing forward. Chair perpendicular to the bar, brakes applied.
• Stretching: When exhaling, imagine wanting to move your hands away from each other while accentuating the lateral flexion (inclined towards the bar). Inhale and maintain the position. Repeat the same two actions at each expiration; either move your hands apart and tilt.
• Maintain the stable position by breathing deeply for 6 to 8 breaths (30 to 45 seconds). Repeat on the other side.
• Tip: You may have to move away from the bar to feel the stretch.
Pigeon pose
• Muscles stretched Left hip: Buttocks, adductor and hamstring
• Stretched muscles Right hip: Psoas-iliac, quadriceps and fascia-lata tensor
• Start: Turning on your stomach, bend the left knee and place one hand on each side of the knee. Let the right leg lie behind. Push with your hands into the ground until the elbows are fully extended.
• Stretching: Maintain stable position by breathing deeply for 6 to 8 breaths (30 to 45 seconds).
• Tip: A cushion can be placed under the left buttock to support the hip slightly during stretching. In this case, place the cushion under the buttocks before turning on the belly. (not shown on the video)
• Stretched muscles Right hip: Psoas-iliac, quadriceps and fascia-lata tensor
• Start: Turning on your stomach, bend the left knee and place one hand on each side of the knee. Let the right leg lie behind. Push with your hands into the ground until the elbows are fully extended.
• Stretching: Maintain stable position by breathing deeply for 6 to 8 breaths (30 to 45 seconds).
• Tip: A cushion can be placed under the left buttock to support the hip slightly during stretching. In this case, place the cushion under the buttocks before turning on the belly. (not shown on the video)
Adductors
• Muscles: Adductors
• Start: Place your legs straight and open them as wide as possible. You will feel a resistance when you are at your maximum opening. Place your hands on the ground in front of you.
• Stretching: Move your hands forward slightly. Hold the position by breathing deeply for 6 to 8 breaths (30 to 45 seconds).
• Tip: To accentuate the stretch, you can drop the forearms onto the floor. Keep your back as straight as possible while stretching.
• Start: Place your legs straight and open them as wide as possible. You will feel a resistance when you are at your maximum opening. Place your hands on the ground in front of you.
• Stretching: Move your hands forward slightly. Hold the position by breathing deeply for 6 to 8 breaths (30 to 45 seconds).
• Tip: To accentuate the stretch, you can drop the forearms onto the floor. Keep your back as straight as possible while stretching.
Abductor
• Muscles: abductors
• Start: Stick your feet together. Lengthening the spine (straight back)
• Stretching: Inhale. Exhale and push on your knees with your hands. Stay in the stretching position and repeat for 6 to 8 breaths (30-45 sec)
• Start: Stick your feet together. Lengthening the spine (straight back)
• Stretching: Inhale. Exhale and push on your knees with your hands. Stay in the stretching position and repeat for 6 to 8 breaths (30-45 sec)
Glutes
• Muscles: Large and mid-diaper
• Start: Glue the left knee against your chest. Lengthen the spine as much as possible
• Stretching: Hold your knee with your right hand and place your left hand on the floor behind you. Let the shoulders and head turn to the back of the left side.
• Inhale. Exhale while squeezing your knee and accentuating the rotation slightly. Now rotate for 4 to 5 breaths. Repeat on the other side.
• Start: Glue the left knee against your chest. Lengthen the spine as much as possible
• Stretching: Hold your knee with your right hand and place your left hand on the floor behind you. Let the shoulders and head turn to the back of the left side.
• Inhale. Exhale while squeezing your knee and accentuating the rotation slightly. Now rotate for 4 to 5 breaths. Repeat on the other side.
Hamstring and Calf Stretch
• Muscles: hamstrings and calves
• Start for the left leg: Extend both legs. Take support above the left knee with your right hand. Use the left hand to pull the toes towards you.
• Stretching: Hold the position by breathing deeply for 6 to 8 breaths (30 to 45 seconds)
• Start for the left leg: Extend both legs. Take support above the left knee with your right hand. Use the left hand to pull the toes towards you.
• Stretching: Hold the position by breathing deeply for 6 to 8 breaths (30 to 45 seconds)
Pectorals
• Muscle: Pectoral
• Start: Stand behind a chair. Use a chair that is at the height of the shoulder. Place the forearm on the back of the chair.
• Stretching: Fold the trunk forward until you feel the stretch.
• Tip: Remember to relax the arm during exhalation. If your arm becomes numb, straighten the trunk slightly to decrease tension.
• Keep the stretch for 4 to 6 breaths (equivalent to a minimum of 30 seconds). Make the other arm afterwards.
• Start: Stand behind a chair. Use a chair that is at the height of the shoulder. Place the forearm on the back of the chair.
• Stretching: Fold the trunk forward until you feel the stretch.
• Tip: Remember to relax the arm during exhalation. If your arm becomes numb, straighten the trunk slightly to decrease tension.
• Keep the stretch for 4 to 6 breaths (equivalent to a minimum of 30 seconds). Make the other arm afterwards.