Transcription

• Speaker #0

  Bonjour et bienvenue dans ce nouvel épisode. Aujourd'hui, nous explorons l'arbre ou tree sur la boîte courte du réformeur, un exercice que l'on associe souvent à l'étirement des ischios jambiers. Pourtant, je voudrais attirer votre attention sur une autre dimension, l'ouverture de la hanche de la jambe sous la courroie et sa relation avec l'extension de la colonne. D'abord, distinguons deux étapes. Dans la version initiale, On roule sur le sacrum en conservant la flexion vertébrale. L'extension complète au-delà de la boîte appartient à une progression. Elle se prépare. Ce n'est ni une obligation, ni une amplitude à obtenir coûte que coûte. Installons-nous. La barre d'appui en position 4, deux ressorts et l'appui-tête à plat. Vérifiez la stabilité de la boîte et la sécurité de la courroie. Assis sur les ischions, gardez le bassin face à l'avant. La colonne aussi neutre que possible, sans vous crisper dans les plis de laine. Un pied reste solidement engagé sous la courroie. L'autre jambe est fléchie. La main intérieure soutient le dessous du genou. La main extérieure se rapproche de la cheville. Grandissez-vous sans tirer les épaules vers les oreilles. Inspirez pour préparer. Expirez, tendez le genou en conservant le tronc vertical. Inspirez, repliez-le. Répétez trois fois. The quadriceps produces the extension of the knee while the ischio-legs stretch. Do not look for a leg perfectly straight at the price of a pelvis that collapses towards the back. At the third repetition, keep the leg stretched and bring the two hands of the ankle closer. Exhale. Start a retroversion of the pelvis by moving the bone points to the front of the pelvis from the front of the femurs. Arrondissez progressivement les lombaires. and roll on the sacrum while the hands descend behind the leg. This is not a block tilt, it is a roll. Inhale through the sides of the ribs while maintaining this flexion, then exhale to go up, the abdominals initiating the return, the hands going up along the leg. Fold again, then stretch the knee between the descents. We do three rolls on each side. But what happens in the opposite hip? The foot under the belt provides a anchor point. The pelvis can then move in relation to the relatively stabilized femur. When it rolls back, the angle of flexion of this hip decreases. The movement goes towards the extension, even without exceeding the neutral position. This mechanical reading explains why we are looking for the extension of the flexors on the side of the hanging foot. and not on the side of the raised leg. It is the relationship between the pelvis and the femur that counts. During the controlled descent, the flexors of this hip can work in eccentric. They develop a tension while stretching to slow down the movement. A stretched muscle is not necessarily a completely relaxed muscle. Here we are looking for an accompanied stretch, not a body abandonment towards the back. To understand this stretch, Let's look at two deep muscles, the great psoas and the iliac. Together, they constitute the iliopsoas. The great psoas takes origin on the lateral faces of the vertebral bodies of T12 to L4 and the corresponding intervertebral discs, as well as on the transverse processes of L1 to L5. It descends through the pelvis, passes under the inguinal ligament and ends on the small trochanter, a bone cell located on the upper and posterior internal part of the femur. It therefore directly connects the lumbar region to the thigh. Its innervation comes from branches of the lumbar nerves. We often retain L1 to L3, with contributions that can extend to L4. The branches of L2 and L3 occupy an important place in anatomical studies. Its main action is the flexion of the hip, to bring the thigh closer to the trunk. It can also contribute to the lateral rotation of the hip. When the femur is fixed, it participates in the movement of the trunk in relation to the thigh and to the lumbar control. Unilaterally, it can contribute to the inclination of the trunk on the same side. Its effect on the spine depends on the position, reducing it to a simple muscle that creuse le dos serait inexact. L'Iliac, lui, naît principalement dans les deux tiers supérieurs de la fosse Iliac. This large concavity inside the bone of the pelvis, with ties on the iliac crest and the sacrum wing. These fibers join the psoas tendon to insert on the small trochanter. Some fibers have a direct insertion on the femur. It is innerved by the femoral nerve, from the L2 to L4 roots. It also flexes the hip. peut entraîner le bassin vers l'avant sur la cuisse. Contrairement au psoas, il ne possède pas d'attache sur les vertèbres lombaires. Son action directe concerne donc essentiellement la hanche. Ces deux muscles passent en avant de l'axe de la hanche. Aller vers l'extension tend à allonger leur trajet musculo-tendineux. Mais, pour le psoas, il faut également prendre the position of the column. since its upper ties are on the vertebrae. The position of the thigh does not tell, to itself, the whole story of its stretching. This is why it is necessary to distinguish two movements, extend the hip and extend the spine. They can combine, but they do not replace each other. To solicit the extension of the lumbar muscles, we are looking for a real opening between the pelvis and the femur. An increase in the lumbar cramp does not prove that this opening has increased. Let's now return to the progression in full extension. Once the descent is mastered and with an adapted accompaniment, the colon can gradually open beyond the chest. Imagine a long curve rather than a split at the waist. The lumbars participate, the thorax opens, the sternum moves away from the pelvis, Et la tête... accompagne la continuité du mouvement, au lieu de tomber en arrière. Complète ne signifie pas maximale dans chaque articulation. Pensez à une extension répartie dans votre amplitude disponible. L'objectif n'est pas de descendre la tête le plus bas possible, mais de coordonner l'ouverture du rachis avec celle de la hanche ancrée. Et surtout, cette ouverture doit conserver une possibilité de retour contrôlée. Je vous proposerai cette image. Let the front of the hip open while the thorax continues its movement back. Do not try to gain all the amplitude in the same place. The leg under the belt remains your anchor, but it must not become a point on which you pull brutally. Let the breathing accompany the opening without abandoning the abdominal support. Then exhale. to organize the return. Regain the flexion and raise your hands without only moving your arms. Keep the pelvis without rotation. It is mobilized on the femur, but one side must not escape behind the other. If the back of the thigh limits the movement, keep the upper knee bent. If the rolling is not controlled, keep only the sitting preparation. and if the extension causes pain or a pinch, interrupt this progression and adapt the exercise. Remember this idea. In the tree, one leg rises, but the other hip deserves all our attention. The spine mobilizes, while the pelvis learns to move on the femur without losing its organization. The Pilates does not consist of going further and further. It consists of understanding where the movement occurs you which muscles allow it and how to come back with as much mastery as we have come down. Thank you for listening and see you very soon.