This is an essential exercise to correct posture to work the muscles of the neck, back, shoulders, besides those involved in the inhalation and the back of the legs, helping to prevent pain, and eliminate tension and contractures.
First step:
• Lean back against the wall with knees bent and together, bent to the maximum.
• Place your arms at your sides, palms of the hands upward.
• Breathe slow, relaxing especially during inhalation.
Second step:
• Gradually, separate your knees wide out to join his feet, plant against plant, maintaining the central axis of the body.
• Stretch the neck, tucking the chin and support the back of the skull and the entire back against the wall.
• Lower flattening shoulder blades on the wall. Place your hands under your thighs.
Third step:
• Extend your legs forward. As it does, pull back the toes, keeping your heels together.
• Keep your arms relaxed at your sides, palms facing up.
• Keep plants upright and the inner edges of the ankles touching each other.
• Lengthen the neck and the chin a little goal, turning his face to one side to another. Then tilt your head sideways to the left and right, doing the neck.
• Repeat the exercise several times in each direction. Return to the position: initial training, with the head straight and legs bent.
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