Télécharger

Pratique du shadowing : 5 Stretches Your Body Needs EVERY Morning

Écoute la phrase, puis dis-la à voix haute
Phrase 1

Transcription complète

  1. What if I told you rather than just jumping out of bed and run into the shower in the morning that if you just stop and did the Five stretches0:00
  2. I'm going to show you here today That you'd feel ten years younger because you will especially if you can string them together Consistently and the good news is these0:06
  3. are dynamic stretches So if you wake up like me and you feel sort of groggy look at the blood flow and the energy going and they're going to address0:14
  4. a Lot of the common orthopedic weak points that a lot of us have and it starts with the first exercise up here And it's called the squat fold so0:20
  5. your feet are going to go close together We're going to walk you through exactly how to do this feet are close together You're going to take your hands and0:28
  6. squat down right out in front of you get as deep as you can drop your butt down and get Your shoulders up that will give you some good spinal0:34
  7. curve and then from here all you're going to do is Shoot the butt up hands down try to touch the ground But most importantly push those knees back right0:41
  8. into a dynamic hamstring stretch and also the low back From here again drop it in again back goes as tall and as straight as you could possibly make it0:51
  9. I don't want to see this right that's not actually engaging and waking up the muscles that have been dormant all night We want those thoracic muscles to become a1:00
  10. little bit more extended So I'm trying to get it tall as I possibly can and again down touch Drive the knees back and what you're doing here is trying1:08
  11. to go through about five or six repetitions You don't have to do a lot of these like I said It's only going to take you five minutes, but the1:16
  12. reward will be very big All right, so from here we move into the next exercise and this time We're going to do is position ourselves into a side bridge.1:23
Afficher les 73 phrases Afficher moins de phrases
  1. So I get down.1:32
  2. I let one hip hit the ground like that I'm going to let that bottom leg go as straight as I can and through the top leg and then bring1:33
  3. this leg up As far as you can where you can still keep the foot flat on the ground Okay So as high as you can bring it in this1:40
  4. direction foot flat on the ground this elbow is Straight and the arm is actually supporting you in this position now this top arm here drive it down into your1:46
  5. side Okay, just to get to the good starting position and then you're going to lift up Into that side bridge and just reach as far as you can this1:55
  6. direction So what's happening here is you're getting a good stretch of all the lats the back of this top side shoulder You're getting activation through the glute on this2:04
  7. side You're getting activation or something called the quadratus lumborum Which is a muscle that actually is responsible for hiking the hip and because we oftentimes don't sit very straight2:14
  8. We sit on one side or the other or one cheek or the other that muscle gets tight and it causes low back pain So we're using this exercise here2:24
  9. to not only strengthen it in this position by driving up But then dropping it and get into this big curve and when you get in this curve here You're2:31
  10. going to feel the stretch all the way down through the lat into the hip and really through that QL That was just talking about which is on the backside.2:39
  11. Okay, so up and over and again five or six reps is all you need here The idea though is becoming Consistent remember this is a daily routine that you2:46
  12. can do of these dynamic stretches And of course this one I would do the other side by simply switching positions like that All right, and then driving up and2:55
  13. doing the same thing The third move here is one that actually focuses on that QL even a little bit more And so what I do is I drop one3:04
  14. leg back and just again land on that opposite hip Okay, so one leg's coming up this leg is going back down If you want to know if you're in3:13
  15. the right position or not you want to have this heel and about mid thigh All right, so if it's bent, it's right about mid thigh That leg is all3:22
  16. the way straight back as you can make it and you're on that knee from here What you do instead of keeping up like we did in the last exercise3:31
  17. you want to flatten yourself out to your forearm From here you take this hand Put the backside of it on the ground and you just slide it through You're3:37
  18. gonna slide as far as you can trying to target this rear delt or this middle delt really down to the floor All right, so see how far down you3:47
  19. can go and you get a really good stretch on that rear delt Right from here you slide it back out and you reach up as far as you can3:56
  20. go trying to get good thoracic rotation So thoracic rotation is the second time I mentioned the thoracic spine is critical Because we lose mobility because of all the time4:05
  21. we spend by leaning forward and you know Hunching forward on our phones at our desks We lose mobility in the thoracic spine because it's really taken up in this4:16
  22. direction We want to not only extend it, but then make sure we maintain the ability to rotate through there.4:27
  23. So again backside up Reach as far as you can go Reach through now if you have a hard time getting low on this It's okay to let that back4:33
  24. hip lift a little bit to get a little bit lower All right, because you're still gonna get a really good stretch in through that Pariformis on this backside.4:42
  25. All right, so if you have to lift a little bit because you're lacking flexibility.4:51
  26. That's totally fine Stretch number four something we call the hip switch lean.4:55
  27. So here you're going to Put one foot over the other right one foot over the other knee like this and then bend that knee Now the action at the5:00
  28. legs is actually quite simple.5:09
  29. It's just gonna be doing this Down and down.5:10
  30. That's it.5:14
  31. That's all the legs are doing is just sort of windshield wipering left and right But you can do a little bit more by letting the upper body Foddle the5:14
  32. legs when it comes down to the ground.5:22
  33. So when this top foot actually comes down to the ground I can drive down with it Just like that and what I do I can really intensify not only5:24
  34. the hip flexion on this side But get that external rotation through that down hip the one that's on the ground here You really start to feel a good stretch5:33
  35. and also in here through the adductors and the growing muscle on the top leg when you come down All right, so it hits everything But I didn't mention this5:40
  36. side this top leg here is actually driving that other leg down into internal rotation So you can see that this foot of this ankle can actually push down on5:49
  37. that leg to get it into internal rotation And that's gonna again stretch out those hip external rotators Right, so it's a great movement It's actually got a lot of5:59
  38. a lot of different benefits to it But your entire lower body and most of all your hips are gonna feel really nice and loose after you're done doing it6:09
  39. Which brings us to our fifth one here.6:15
  40. It's called the London Bridge So we talked about how important the glutes are right and not just to stretch them But to strengthen them because most of us have6:18
  41. some element of glute weakness and it rears its ugly head a lot of different ways But people will do bridges to address that which is great The only problem6:26
  42. is that the regular bridge is gonna focus mostly on the glute max because it's going straight up and down the sagittal plane If you want to get that real6:35
  43. weak muscle the glute medius and you have to get into external rotation of the hip So the best way to do this is to just drop your leg out6:42
  44. to the side and try to flatten it So you point your toes all the way to the side rather than having them straight up and down like this Rotate6:49
  45. the leg so you're on the outside of this leg like that This leg is gonna bend up into a traditional bridge position But when you press up you're gonna6:58
  46. drive up into a bridge Because this hip is externally rotated on this side over here You're getting the glute medius involved and that bridge is gonna feel much weaker7:06
  47. Might even cramp up if you're doing it right and you need the work But you get up as high as you can go and then we don't just stop7:17
  48. there But we allow the other leg to drop down on top so again getting an additional stretch of the rotators on the backside hip So lift up and down7:23
  49. so it's up everything pulls over and it drops down trying to stay as high as you can On this leg with the button the air on that side for7:31
  50. as long as possible drops down as we get to the front lift and Pull the leg across but again leave that right hip up in the air the entire7:40
  51. time to really engage that Glute medius on this side come back rotate and then let everything drop down again All we have to do other side bring that leg7:48
  52. up Rotate this one out until you're on the outside of that leg and that toes pointed straight over You bridge out of there, and then you let this side7:58
  53. drop down I actually feel it's a little bit of a pop my low back a good one when I did that So the point is again, you don't have8:06
  54. to spend a lot of time But you should spend time in that time should take place Every single morning because it's a great opportunity to wake up and make8:14
  55. yourself feel more refreshed more energetic And again doing these dynamic moves is a great way to do that Very effectively in a short period of time before you go8:22
  56. grab that morning coffee I'm saying you can't do that just do this first and do it consistently and it will pay off guys You're looking for complete programs where8:29
  57. we actually build in all of the training that you want to do to build your body and your muscles to Support the new flexibility that you have then you8:36
  58. can find them over at athleanx .com And if you haven't done so guys make sure you click subscribe turn your notifications So you're gonna miss a video when we're8:43
  59. putting out alright guys try them out.8:48
  60. I promise you you'll feel better.8:50
  61. See you soon8:51

Mesuré dans ce clip

Débit
219 mots par minute — plus rapide que 76% du catalogue
Niveau CECRL
B1
Formes réduites ici
gonna ×10
Mots à connaître
lats, glutes, rears, externally, hamstring, rotated
Télécharger dans l’App Store