Etirement du dos : défi expert 😮

Hello everyone, and welcome to the Health and Practical Workshops for a perfect back. Today, an expert challenge, so be careful beginners, abstain, it's a dangerous exercise for the back. So don't do this exercise if you don't feel it and if you have back pain, hernias, discs, etc. Be careful, do it well, and do it especially if you don't have a back problem and you are at least flexible and comfortable with this kind of exercise. I'm going to show you right away what it's about. I want to clarify that I don't master this exercise, but we're going to try to do it together. And you'll see, it's really going to stretch and even sometimes unlock areas of the back, the top of the back, the middle of the back. After, you have to know yourself, you have to know your limits, if you can do it or not. Don't send me a comment, I blocked my back because of you, don't do it if you don't feel it. So we're going to put ourselves on our backs like this, so far so good. Then we're going to do the funny beast. So what is the funny beast? It's bringing your knees to the level of your ears. So we do it like this, hop, and we're going to bring our knees to the level of our ears. I'm sorry, my microphone is very close, I think you can hear me, x10. So here we can put our knees, if we are very flexible, on each side of our head. I'm not going to do it especially, I've lost back flexibility too, it's important to work on it. And in this position, we're going to try. So already, it pulls the whole back in flexion, so you see, this position is not necessarily recommended if you have big pains. It stretches the neck, it stretches the whole back. And then what I do, it's already a stretch in itself, is that I'm going to stay a little balanced, here, on the top of my back. So you see, it can be very complicated. And I stand behind my knees. Then, once I'm in balance like that, I'm going to try to roll vertebrae after vertebrae. So it gives what? It gives. And in fact, you have to keep your balance and put pressure on a vertebrae after a vertebrae. And in fact, the most difficult, so after it is better to hold at the level, the lower you are, the more you hold at the level of your ankles. And we're going to try to push to bring your legs back and unroll. You see, there I unroll, but really little by little. And again, that's it. And my back, it's not unrolled yet. And we unroll, really little by little. So I'm going to go faster on the descent then. And we stretch the legs, we stretch them more and more. But we still have our legs a little bent. We unroll, unroll, unroll, unroll, until we put the pelvis on the ground. And then we're going to come and bend our legs like that. And unroll in a very, very progressive way. But you can really feel a stretch all over your back. It's really when you're very flexible in the back and you don't have a back problem. I repeat one last time. So I'll just show you one last time. We're going to put our knees like that. We can help each other with our hands. If you are a beginner and you want to try, you can try to just lift up like that and put your knees here. You can also touch your forehead with your knees. And here we are a little less ample. And then we can try to unroll by pressing our hands and cushioning here. Of course, it also works the back muscles, the chest, the abs, etc. And we can come back and unroll like that. This exercise can be done in many different ways. But in any case, holding your legs and unrolling by compressing a little bit. It's going to stretch an area of ​​the spine by an area of ​​the spine. And suddenly, it can unblock some areas. Tell me in the comments if you have succeeded in this challenge. Or if this is not for you and you don't want this kind of video at all. Back challenge, but you prefer small videos with easier and easier exercises to do. Tell me all this in the comments. And I remind you, of course, that you can subscribe to my YouTube channel. Because I release a video per week on Sunday morning on my YouTube channel. Workout, health and practice. Take good care of yourself and your back. And I'll see you next week.