Demi pont : 1 astuce pour protéger son dos

Hello everyone, and I find you today in a video to do a good exercise. I like this kind of video because often the people who look at me and my patients like to do exercises. But I have a patient who told me, Charlotte, I did an exercise and I feel like I hurt my back. This exercise is the half plumb. It is an exercise that is very common in fitness exercises, in yoga, etc. But there is one thing to absolutely respect when doing this exercise, especially if you have fragility at the bottom of the back and you are not sufficiently reinforced at the bottom of the back. I have a tip for you that will greatly help you, that will make all the difference. So follow the video to the end and you'll see it's not that complicated. What is the half plumb as an exercise? The half plumb is the famous exercise where we lift the pelvis and release the pelvis. I have already explained this exercise in several videos because it is a very good exercise for several reasons. I explain it in other videos, so do not hesitate to look at the thumbnails. You will see the videos where I am like that, I explain this exercise very well. You can also watch these videos, I will try to put the link in the description. Otherwise, do not hesitate to ask me in the comments. This exercise is very good, you want to do this exercise. Except that there is one thing to think about when doing this exercise to protect your lower back. This tip is when you lift, instead of just saying I lift the pelvis, we will try to lift the pelvis but by retroversing the pelvis. So what is retroversion? It's when we put the belly in and we're going to tighten the buttocks a bit. We're going to tilt the pelvis like this and you're going to feel the difference in the back. So I invite you to just lift your pelvis, to look at the level, to touch the level of your lumbar, to go in here the pelvis and force a little bit on the abs and reverse the pelvis here. You will feel at the level of your lumbar muscles that it flattens a bit. I invite you to relax your buttocks a little bit back and you will see that it digs the bottom of the back and that it forces a little more on the muscles of the bottom of the back. And you will see, it makes some kind of ropes on each side of the lumbar vertebrae. And when you contract the buttocks, you go back up, it will flatten and it will force much less on the bottom of the back. Really you will feel the difference, do not hesitate to put your hands. Another little tip, which I like to give little bonus tips at the end of the video each time, is to blow when you go back up. So you blow, you contract the abs, you reverse the pelvis. And when you relax, you unroll the spine and you rest. It depends on what kind of case you do this exercise. We can do it to strengthen the buttocks, to strengthen the hamstrings. We can do it for a lot of reasons, but in any case, this exercise, try to think of this little retroversion thing. From the pelvis, we are not the buttocks back, we go in the buttocks, we go in the belly. We tighten the navel against the spine and you will see, it makes all the difference. We protect the bottom of his back in case of lumbar problems. Here, I hope you enjoyed this video. Do not hesitate to like and comment on this video if it is the case. And then if you have other questions, do not hesitate to ask me in the comments. And I remind you of the program in 6 steps. I say goodbye to back pain. It's a free program I created. It is in the description. I'll see you soon. Take care of yourself.