Esercizi di pilates per migliorare la flessibilità

http://www.youtube.com/watch?v=gyjCYUOzZE0

Oggi iniziamo con una serie di esercizi per migliorare la flessibilità. Non siete sicuri di averne bisogno? Vi allacciate le gambe con agilità, raccogliete qualcosa dal pavimento senza fatica o vi girate di scatto senza sentire dolori alla schiena? Se la risposta è no, allora dovete mettervi al lavoro.

Sono tutti esercizi che trovano la loro origine nel pilates e servono anche a migliorare la postura, soprattutto se per lunghe ore siete obbligati a mantenere sempre la stessa posizione. Iniziamo con il primo: il gatto. Mettetevi a carponi e inarcate la schiena abbassando la testa, ora snocciolate verso il basso le vostre vertebre, alzando la testa. Deve essere fatto molto lentamente: ripetere 10 volte.

Ora sempre dalla stessa posizione girate la mano sinistra verso l’interno e fate passare il braccio destro sotto quello sinistro fino ad appoggiare la spalla. Spingete la schiena con il braccio finché non trovate una posizione ben dritta. Da questa posizione respirate con il diaframma, cercando di alleggerire il carico sulla schiena. Ripetere 10 volti da entrambe le parti.

Tornate nella posizione iniziale puntate le dita dei piedi e sollevatevi creando una V rovesciata con il corpo. Sollevate leggermente una gamba e appoggiatela all’altra. Ora dovete fare un po’ di stretching con quella ferma a terra. Piegate leggermente il ginocchio e raddrizzatelo, mantenendo sempre il piede con la pianta in appoggio. Ora la gamba sollevata viene spostata in avanti in una sorta di allungo.  Alzate le braccia verso l’altro.

Da qui trovate i vostri appoggi naturali e fate tre respiri. Ora appoggiate la mano a terra e allungate (con piede a martello) la gamba piegata davanti a voi, spostando il peso del busto indietro.  Usatela come leva per distendere la schiena.  Ecco ora dovete rifare tutta la sequenza con l’altra gamba. Se lo desiderate gli esercizi continuano, ma questi, ripetuti una volta al giorno, sono già un ottimo allenamento.

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