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Lesson for yor back stability & mobility
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The
duration of the lesson is 30 minutes
I will
hold the lessons with a sequence I devised, drawing
mainly on the GRAHAM technique. The program includes
stretching exercises for the back, working on the
anterior chain, up to the occiput (neck area, under
the head). Advanced exercises for strengthening and
stability of the back muscles and hamstring, others
involving the lumbar spine, shoulders and quadrate
of the loins. The execution of each single exercise
is performed according to your skills or limits and
is performed with the utmost calm. The stretch
position is maintained from 30 seconds to 2 minutes.
With some exercises of the Graham technique, you
will reduce your back pain and maintain good
flexibility of the spine.
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Dancer "CORE"
training (ABDOMINALS) The "CORE" (referred to by
dancers as the STRENGTH and EQUILIBRIUM CENTER) is a
point of extreme importance, both in dance and in
all sporting activities. All energies that are
generated by the body ORIGIN OR HAPPEN from our CORE.
It goes without saying that a stable and resilient
center offers enormous advantages in any sport. The
stronger the CORE, the better you balance your body,
the better you wah. Correct posture and an efficient
CORE will allow you to avoid back and lower limb
problems such as lumbago or sciatica. Exercises to
tighten the core stabilizer muscles, which also help
improve posture, must be performed correctly and
with the right muscle tension.
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video
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EXAMPLE OF ADVANCED BACK EXERCISE:
THE PLOW STRETCH
(yoga name: Halasana)
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In its execution there are different levels of difficulty to overcome, but once you have acquired a certain familiarity with the exercise, you get to do this exercise without too much difficulty and benefit from it all. This exercise has also a therapeutic function for back pain, headache, insomnia, sinusitis, Reduces stress and fatigue. ELONGATES THE VERTEBRAL COLUMN, MUSCLES OF THE NECK, SHOULDERS AND BACK IN GENERAL. COMPRESSING THE ABDOMEN TONIFIES IT AND, MASSAGES THE DIGESTIVE ORGANS, IMPROVING DIGESTION. SMALL PRECISION ON THE INVOLVEMENT OF THE CORE: The core does not have an anatomical definition as it appears to be a very large area. In fact, it includes the abdominal muscles (rectus abdominis, obliques and transverse), the paraspinal muscles, the square of the loins, the pelvic floor muscles, the buttocks and the hip flexors.
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