3 exercices : renforcement musculaire du dos (INDISPENSABLE !)

Hello and welcome to the healthy and practical workshops for a back in perfect health. In this video we will see the three exercises of back strengthening to know absolutely. In these exercises we work the back strengthening but it will work the whole body. It will be stronger, more solid, more enduring and you will be able to carry a little more load. Your back will be strengthened. By the way, I remind you that there is my method in six steps, I say goodbye to back pain, the CIMER method which is just a link here, directly downloadable in the description of this video. You just have to click, you enter your information and you have access to all the videos, all the advice, detailed, totally free. Right away, the three essential exercises. If I chose these three exercises, it is for the following reason. The back will work in stretching. If you do muscle, if you dance, if you swim, no matter what sport you do, even when you walk, if you just walk, you must always, always, always, I repeat, feel a stretch of the spine. So let's go, we're going to start with the first exercise. We're going to sit on our stomach. If you have too much pain at the bottom of your back, you can add a cushion at the bottom of your stomach. With your arms and your neck, you try to go over there, as far as possible in front of you, and with your legs, on the contrary, you try to go as far back, back, back. So we try to stretch, and to stretch, we try to feel the contraction but in the elongation. That's it, it's super important, and if you understand that, you understand everything, and in most exercises, try to reproduce this thing as soon as you can. Contract the abs and the buttocks, go get the legs as far as possible, but you can also point with the flexed feet if you prefer, the forehead facing the mat. So we try to get the extension of the neck down there, and we're going to try with our hands to stretch too. So at first, you're really trying to get the position right, to stretch out well. We breathe in and out, and we're going to try to get the maximum stretch, stretch, stretch. We relax, you're going to feel that it's working in the arms, it's working in the legs, it's working in the back, in the abs, it's working the buttocks, it's working everything. It's full body. And in fact, we're going to do a little thing to shift a little bit. We're going to try to stretch first the left hand with the left foot, then the right hand with the right foot. It means that we try to stretch, stretch, stretch there, while also stretching the other side. So it's true that it's going to cause an extension more on one side. On the other side, we also try to stretch at the same time, but we leave it on the ground. We stretch at the same time the neck, we stretch everything, we contract everything, and we go, we go, we go, we go, we go, and we relax. Then we're going to do the same on the other side. We feel that we stretch, we think of everything, we contract the belly, we tighten the buttocks, and we relax. You see, we feel the stretch well. Tell me in the comments each time your feelings. And then what we're going to do is we're going to do alternating. We're going to take this hand there and this foot there, for example, and we're going to try to stretch by also stretching the others. We try to scratch and we relax. And we're going to do it on the other side. We try to stretch, stretch, stretch, and we relax. Ok, once you've understood these three main exercises, you're going to be able to do a series. Both arms on the same side and opposite. So in all, if you do 30 seconds, it should do 30 seconds like that. 30, 30, so there we are at 1 minute 30, that's it. And then 30, 30 again. So basically, it's 2 minutes 30 of exercise. Once you've done your 2 minutes 30, you can repeat it a second time. It's 5 minutes of exercise. So this one is already one of the exercises to know absolutely, absolutely. The second one I'm offering you is not an exercise that we offer a lot. It's an exercise that happens on the back. So we relieve a little of his lumbars too. This exercise, we're going to try to get a stretch. So already in the basic position, to do the exercise well, it's very important to start in a good posture. When we go in a little bit of the belly, we suck the navel to the ground. We reverse the pelvis a little bit, so we are well stretched. We go in a little bit of the chin, so we force slightly on his cervicals. The top of the back is also a little tense. And here we are in a good position to start the exercise. Already, you see, every time we start the exercise, it's an exercise plus an exercise in the end. The legs, you put them the width of the pelvis, bent. Then we're going to put our arms up. And we're going to put them towards the wall on the side of the top of the skull. And there, we're going to try to lengthen by stretching the neck, by stretching the belly. And we try to lengthen, to lengthen, to lengthen. And there, we breathe in and out. We go in all the way and we stretch, we stretch, we stretch. The arms, they are not relaxed on the ground. They flutter the ground, they are one centimeter from the ground, but they go up. So we stretch at the same time and we stretch the neck. We stretch, we stretch, we stretch. And we slowly come back up. We can then come down and rest our arms like that along the body. The goal is really to feel that we stretch our arms and we try to put our hands as far as possible from our body. If you are comfortable, you can even take weights. I did it with the weights of two kilos. So we're really, really good. And we're actually going to start from here and stretch up. And there, we feel a stretch, a stretch, a stretch. We don't have to go and flutter the ground, but we go as far as possible. We stretch the belly and we come back. So there, it is very important when we have weights to come and contract the abs and not take off the bottom of the back of the ground. If it's too difficult, we do it with smaller weights. If it's too difficult, we do it without weights. There is no problem, if we do it well, there is no problem. You see, when we have lighter weights, we can go a little further. So we don't sit down, once we get there, on the ground. We flutter the ground and we come back. You will see that it will make everything else work. You don't just think about your shoulders, you also think about your bottom of the back and your navel, which is sucked on the ground as much as possible. You do that for a minute. I really, really, really advise you to do it first without the weights, to feel the stretch well, to feel the right movement and the right position. And then, if you feel good, you add small weights as you go. But really, three kilos maximum, if you are a big strongman. And finally, the third exercise to know absolutely, and which will also happen in the stretch and really, we will feel that we are gained, that we stretch, we stretch, we stretch. So you put yourself on all fours, the legs wide of the pelvis here. So we are well above his shoulders, above his wrists, more or less. Otherwise, you are slightly back, but you are not above. We go into the belly, we suck the navel, we reverse the pelvis, but we are not like that either. You have to feel the moment when it stretches, but when it doesn't shrink either. We also stretch the neck. So that's very difficult to feel, you can try to do it in front of a mirror, or you put yourself in selfie mode, you try to look on your phone how it is. For this, you have to anchor well at the level of the feet and knees and hands. The hands will also serve to push into the ground, to push back into the ground. We take out the shoulder blades, we go in and we try to stretch. We take one hand on one side, one leg on the other. We work on balance too. And we will try to align them. Here we try to go as far as possible with the hand on this side. And the foot, we will try to go on this side. We stretch the neck, we tighten the abs. We breathe well and we stretch, we stretch, we stretch, we stretch, we stretch. And we come back very slowly. Then we do the other side. So I stretch and I stretch. We try to keep the balance, not to do anything. We stretch, we stretch, we stretch, we breathe, we breathe, we breathe, we breathe. You will see that it really pulls the spine. And at the same time, it gains. And we come back very slowly. We are solid. This exercise, you can repeat it 30 seconds to the right, 30 seconds to the left, 3 times. Which will give you 3 minutes of exercise. And so if we do the whole count, 5, 6, 7, 8, 9. It makes you, it's breathtaking. 9 minutes of exercise for the back. And I assure you that if you do this every day, you will really feel a really strong and solid back. Tell me, especially in the comments, how you felt it. Do not hesitate to subscribe to my YouTube channel because I release videos regularly. And do not forget the free program in the description. And last little reminder, the playlist, especially on back strengthening. I put the little shortcut right here. Take good care of yourself and your back. It's super important. And I'll see you next week for a new video. See you soon!