What is it?

The intention:

• Relaxation of postural muscles (spine, osteopathic muscular line from the shoulder girdle to the pelvis) + muscles with an “emotional imprint” (diaphragm, psoas)
• Stretching of the muscles mainly responsible for kyphotic attitudes and pelvic anteversion (especially under operational constraints)
• High-amplitude diaphragm solicitation on abdominal and complete breaths on 3 stages Ventre-Thorax-Epaules (VTE)
• Placement of the stretch on the slowest and deepest exhale possible.

Preparatory phase

• Installation: “I am settling in as comfortable as possible”
• Close your eyes or not
• Weather TOP: What is my internal state?
• Intent: Why am I doing this exercise?
• Environment: “I take into account my environment with all the noises that could occur if these noises are not available, I will stay focused on my internal state”
• Respiratory exercises to increase the state of relaxation

Work phase

Execution instructions:

• Use of the wall on standing exercises to feel the placement of the spine and the effort of erasing cervical and lumbar curvatures on each exercise
• Principle of opening the shoulders through full breathing and maximum lengthening of the spine
• At least 3 reps per exercise
• Very slow execution, without feeling of pain or discomfort, depending on the abilities of each
• Awareness of the body's reactions before, during, and after exercise

Protocol

1/ Briefing
2/ Installation in a quiet standing position by breathing exercises
3/ Standing position - Body stuck against the wall

• Exercise 1: Stretching of the diaphragm and lumbar region. (picture 1)
• Exercise 2: Correction of cervical hyperlordosis, stretching of the flexor muscles of the neck, back and paravertebral erectors, trapezius upper fascicles. (picture 2)
• Exercise 3: Stretching of the erector muscles of the spine and paravertebrals, trapezius, superior and median fascicles, rhomboids.(picture 3)

4/ Semi-lying station, feet against the wall, legs at 90° (or on a chair).

• Exercise 4: Correction of cervical hyperlordosis attitudes, lengthening of the spine, stretching of the erector spine and thoracic muscles (small and large pectoral muscles).(picture 4)
• Exercise 5: Stretching of the thoracic and postural muscles (para-vertebral: spinal and inter-spinous).(picture 5)

5/ Extended station

• Exercise 6: Idem no. 4, lengthening of the spine and replacement of the cervical vertebrae.(picture 6)
• Exercise 7: Stretching of the psoas and lumbar region.(picture 7)
• Exercise 8: Stretching of the lateral posterior muscle chain muscles (upper and lower extremities) (image 8)‍
• Exercise 9: Stretching of the gluteal muscles, lumbar chain and lateral osteopathy.(picture 9)

6/ End of session‍

• Exercise 10: End the session picture 10 or another comfortable position and enjoy the relaxed state

PRECAUTION

Like any session involving relaxation, it should be done well before an activity because of possible hypovigilance.

Psycho-physiological recovery

Duration: 10 to 20 min