{"id":1070,"date":"2018-03-11T15:44:58","date_gmt":"2018-03-11T19:44:58","guid":{"rendered":"http:\/\/www.bewheeling.com\/?page_id=1070"},"modified":"2020-03-24T20:49:38","modified_gmt":"2020-03-25T00:49:38","slug":"stretching-warm-up","status":"publish","type":"page","link":"https:\/\/www.bewheeling.com\/en\/exercices\/stretching-warm-up\/","title":{"rendered":"Stretching"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-av_layout_row-4dc343aa8b8298502e4f52337ca3713b entry-content-wrapper main_color av-flex-cells  avia-builder-el-0  el_before_av_section  avia-builder-el-first   container_wrap fullsize'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117\">\n.flex_cell.av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117{\nvertical-align:top;\nheight:8px;\nmin-height:8px;\nbackground-color:#4b4d63;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117{\npadding:0px 0px 0px 0px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117 av-gridrow-cell av_one_full no_margin  avia-builder-el-1  avia-builder-el-no-sibling  av-zero-padding'  ><div class='flex_cell_inner'><\/div><\/div>\n<\/div>\n<div id='av_section_1'  class='avia-section av-av_section-c8af04284a2491e9cc151ddda9f39714 main_color avia-section-small avia-no-border-styling  avia-builder-el-2  el_after_av_layout_row  el_before_av_section  avia-bg-style-parallax container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1070'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-6dd6e3fae4b36b8a8109a8a645670d0a\">\n.av_font_icon.av-av_font_icon-6dd6e3fae4b36b8a8109a8a645670d0a .av-icon-char{\nfont-size:60px;\nline-height:60px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-6dd6e3fae4b36b8a8109a8a645670d0a avia_animate_when_visible av-icon-style- avia-icon-pos-center av-no-color avia-icon-animate'><span class='av-icon-char' aria-hidden='true' data-av_icon='\ue836' data-av_iconfont='bewheeling' ><\/span><\/span>\n<section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h1 style=\"text-align: center;\">Stretching<\/h1>\n<\/div><\/section>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-74f6356c2d8ae998e50bb0ea8ec744a1\">\n.avia-section.av-av_section-74f6356c2d8ae998e50bb0ea8ec744a1{\nbackground-color:#efefef;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_2'  class='avia-section av-av_section-74f6356c2d8ae998e50bb0ea8ec744a1 main_color avia-section-small avia-no-border-styling  avia-builder-el-5  el_after_av_section  el_before_av_layout_row  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1070'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_masonry_entries-e10c240ff66b53a5f9754ddf1baab90a\">\n#top .av-masonry.av-av_masonry_entries-e10c240ff66b53a5f9754ddf1baab90a{\nbackground-color:#efefef;\n}\n<\/style>\n<div id='av-masonry-1' class='av-masonry av-av_masonry_entries-e10c240ff66b53a5f9754ddf1baab90a noHover av-flex-size av-large-gap av-hover-overlay- av-masonry-animation-active av-masonry-col-3 av-caption-always av-caption-style- av-masonry-entries av-medium-columns-overwrite av-medium-columns-2 av-small-columns-overwrite av-small-columns-2 av-mini-columns-overwrite av-mini-columns-1 ' data-post_id=\"1070\"><div class=\"av-masonry-container isotope av-js-disabled\"><div class='av-masonry-entry isotope-item av-masonry-item-no-image '><\/div><a href=\"https:\/\/www.youtube.com\/watch?v=wXyyqwlhjcQ\"  id='av-masonry-1-item-2561' data-av-masonry-item='2561' class='av-masonry-entry isotope-item post-2561 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-stretching  av-masonry-item-with-image' title=\"morning-routine\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2544 avia-img-lazy-loading-not-2544\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/morning-routine-705x397.jpg\" title=\"morning-routine\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/morning-routine-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/morning-routine-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/morning-routine-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/morning-routine-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2023\/07\/morning-routine.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Morning routine<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >Warning: These moves are not for everyone. I was a gymnast before my accident and have been doing these stretches since day one to maintain my flexibility. Go gradually if you want to try some of these exercises.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=c7eqOCZJWIE\"  id='av-masonry-1-item-2131' data-av-masonry-item='2131' class='av-masonry-entry isotope-item post-2131 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-stretching  av-masonry-item-with-image' title=\"etirement-rotation-tronc\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2129 avia-img-lazy-loading-not-2129\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/etirement-rotation-tronc-705x397.jpg\" title=\"etirement-rotation-tronc\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/etirement-rotation-tronc-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/etirement-rotation-tronc-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/etirement-rotation-tronc-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/etirement-rotation-tronc-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/etirement-rotation-tronc-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/etirement-rotation-tronc.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Trunk rotation<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Muscles: oblique abdominal muscles, iliocostal muscles (back muscles), pectoral muscles<br \/>\r\n\u2022 Start: Imagine a string pulling you over the head. Inspire.<br \/>\r\n\u2022 Stretching: Exhale and place your left hand as far behind the chair as possible. Place your right hand on the opposite thigh or opposite bar of the chair. When inhaling, think of lengthening the column (string). When exhaling, try to accentuate the rotation \"slightly\" (if possible).<br \/>\r\n\u2022 Maintain the stable position by breathing deeply for 6 to 8 breaths (30 to 45 seconds). Repeat on the other side.<br \/>\r\n\u2022 Special attention: Pay special attention to the shoulders which must not be raised during rotation. In addition, when performing the rotation, you may be inclined to tilt to the side. In this case, decrease the rotation to prevent the body from tilting unnecessarily. Respect your limits and limitations!<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=1kUPHTYtc1w\"  id='av-masonry-1-item-2121' data-av-masonry-item='2121' class='av-masonry-entry isotope-item post-2121 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-stretching  av-masonry-item-with-image' title=\"etirement-boomerang\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2119 avia-img-lazy-loading-not-2119\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/etirement-boomerang-705x397.jpg\" title=\"etirement-boomerang\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/etirement-boomerang-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/etirement-boomerang-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/etirement-boomerang-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/etirement-boomerang-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/etirement-boomerang-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/etirement-boomerang.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Boomerang<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Muscles: Latissimus dorsi, oblique abdominals, quadratus lumborum (in this example, the stretching is felt on the left side of the trunk)<br \/>\r\n\u2022 Start: Position both hands on a vertical bar (or a door frame), palms facing forward. Chair perpendicular to the bar, brakes applied.<br \/>\r\n\u2022 Stretching: When exhaling, imagine wanting to move your hands away from each other while accentuating the lateral flexion (inclined towards the bar). Inhale and maintain the position. Repeat the same two actions at each expiration; either move your hands apart and tilt.<br \/>\r\n\u2022 Maintain the stable position by breathing deeply for 6 to 8 breaths (30 to 45 seconds). Repeat on the other side.<br \/>\r\n\u2022 Tip: You may have to move away from the bar to feel the stretch.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=T0pu5CJi7GQ\"  id='av-masonry-1-item-1777' data-av-masonry-item='1777' class='av-masonry-entry isotope-item post-1777 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-stretching portfolio_entries-yoga-pose-2  av-masonry-item-with-image' title=\"etirement-pigeon\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1648 avia-img-lazy-loading-not-1648\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/etirement-pigeon-705x397.jpg\" title=\"etirement-pigeon\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/etirement-pigeon-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/etirement-pigeon-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/etirement-pigeon-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/etirement-pigeon-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/etirement-pigeon-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/etirement-pigeon.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Pigeon pose<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Muscles stretched Left hip: Buttocks, adductor and hamstring<br \/>\r\n\u2022 Stretched muscles Right hip: Psoas-iliac, quadriceps and fascia-lata tensor<br \/>\r\n\u2022 Start: Turning on your stomach, bend the left knee and place one hand on each side of the knee. Let the right leg lie behind. Push with your hands into the ground until the elbows are fully extended.<br \/>\r\n\u2022 Stretching: Maintain stable position by breathing deeply for 6 to 8 breaths (30 to 45 seconds).<br \/>\r\n\u2022 Tip: A cushion can be placed under the left buttock to support the hip slightly during stretching. In this case, place the cushion under the buttocks before turning on the belly. (not shown on the video)<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=vyf8joauinQ\"  id='av-masonry-1-item-1537' data-av-masonry-item='1537' class='av-masonry-entry isotope-item post-1537 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-stretching  av-masonry-item-with-image' title=\"etirement-carpe-ecart\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1535 avia-img-lazy-loading-not-1535\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/etirement-carpe-ecart-705x397.jpg\" title=\"etirement-carpe-ecart\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/etirement-carpe-ecart-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/etirement-carpe-ecart-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/etirement-carpe-ecart-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/etirement-carpe-ecart-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/etirement-carpe-ecart-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/etirement-carpe-ecart.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Adductors<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Muscles: Adductors<br \/>\r\n\u2022 Start: Place your legs straight and open them as wide as possible. You will feel a resistance when you are at your maximum opening. Place your hands on the ground in front of you.<br \/>\r\n\u2022 Stretching: Move your hands forward slightly. Hold the position by breathing deeply for 6 to 8 breaths (30 to 45 seconds).<br \/>\r\n\u2022 Tip: To accentuate the stretch, you can drop the forearms onto the floor. Keep your back as straight as possible while stretching.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=7xrV2zlg5xk\"  id='av-masonry-1-item-1352' data-av-masonry-item='1352' class='av-masonry-entry isotope-item post-1352 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-stretching  av-masonry-item-with-image' title=\"etirement-abducteurs\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1349 avia-img-lazy-loading-not-1349\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-abducteurs-705x397.jpg\" title=\"etirement-abducteurs\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-abducteurs-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-abducteurs-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-abducteurs-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-abducteurs-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-abducteurs-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-abducteurs.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Abductor<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Muscles: abductors<br \/>\r\n\u2022 Start: Stick your feet together. Lengthening the spine (straight back)<br \/>\r\n\u2022 Stretching: Inhale. Exhale and push on your knees with your hands. Stay in the stretching position and repeat for 6 to 8 breaths (30-45 sec)<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=bM-uZqjeEVY\"  id='av-masonry-1-item-1335' data-av-masonry-item='1335' class='av-masonry-entry isotope-item post-1335 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-stretching  av-masonry-item-with-image' title=\"etirement-fessiers\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1333 avia-img-lazy-loading-not-1333\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-fessiers-705x397.jpg\" title=\"etirement-fessiers\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-fessiers-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-fessiers-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-fessiers-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-fessiers-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-fessiers-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-fessiers.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Glutes<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Muscles: Large and mid-diaper<br \/>\r\n\u2022 Start: Glue the left knee against your chest. Lengthen the spine as much as possible<br \/>\r\n\u2022 Stretching: Hold your knee with your right hand and place your left hand on the floor behind you. Let the shoulders and head turn to the back of the left side.<br \/>\r\n\u2022 Inhale. Exhale while squeezing your knee and accentuating the rotation slightly. Now rotate for 4 to 5 breaths. Repeat on the other side.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=pFBnAtf3UDQ\"  id='av-masonry-1-item-1319' data-av-masonry-item='1319' class='av-masonry-entry isotope-item post-1319 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-stretching  av-masonry-item-with-image' title=\"etirement-Ischio-jambier-mollet\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1320 avia-img-lazy-loading-not-1320\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-Ischio-jambier-mollet-705x397.jpg\" title=\"etirement-Ischio-jambier-mollet\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-Ischio-jambier-mollet-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-Ischio-jambier-mollet-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-Ischio-jambier-mollet-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-Ischio-jambier-mollet-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-Ischio-jambier-mollet-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/etirement-Ischio-jambier-mollet.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Hamstring and Calf Stretch<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Muscles: hamstrings and calves<br \/>\r\n\u2022 Start for the left leg: Extend both legs. Take support above the left knee with your right hand. Use the left hand to pull the toes towards you.<br \/>\r\n\u2022 Stretching: Hold the position by breathing deeply for 6 to 8 breaths (30 to 45 seconds)<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=ZEnREWtl-Mo\"  id='av-masonry-1-item-1127' data-av-masonry-item='1127' class='av-masonry-entry isotope-item post-1127 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-stretching  av-masonry-item-with-image' title=\"stretching-pecto\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-973 avia-img-lazy-loading-not-973\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/stretching-pecto-705x397.jpg\" title=\"stretching-pecto\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/stretching-pecto-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/stretching-pecto-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/stretching-pecto-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/stretching-pecto-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/stretching-pecto-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/stretching-pecto.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Pectorals<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Muscle: Pectoral <br \/>\r\n\u2022 Start: Stand behind a chair. Use a chair that is at the height of the shoulder. Place the forearm on the back of the chair.<br \/>\r\n\u2022 Stretching: Fold the trunk forward until you feel the stretch.<br \/>\r\n\u2022 Tip: Remember to relax the arm during exhalation. If your arm becomes numb, straighten the trunk slightly to decrease tension.<br \/>\r\n\u2022 Keep the stretch for 4 to 6 breaths (equivalent to a minimum of 30 seconds). Make the other arm afterwards.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><\/div><\/div>\n<\/p>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av-layout-grid-2'  class='av-layout-grid-container av-av_layout_row-afebe36b43a983274f1c2080d9b4feb3 entry-content-wrapper header_color av-fixed-cells  avia-builder-el-7  el_after_av_section  avia-builder-el-last  grid-row-not-first  container_wrap fullsize'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\npadding:5px 5px 5px 5px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564 av-gridrow-cell av_one_fifth no_margin  avia-builder-el-8  el_before_av_cell_one_fifth  avia-builder-el-first '  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2\">\n.av_font_icon.av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2{\ncolor:#ffffff;\nborder-color:#ffffff;\n}\n.av_font_icon.av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2 .av-icon-char{\nfont-size:32px;\nline-height:32px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2 avia_animate_when_visible av-icon-style- avia-icon-pos-center avia-icon-animate'><a href='https:\/\/www.bewheeling.com\/en\/exercices\/yoga\/'   class='av-icon-char' aria-hidden='true' data-av_icon='\ue839' data-av_iconfont='bewheeling' data-avia-icon-tooltip=\"&lt;br \/&gt;\nYoga&lt;br \/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\npadding:5px 5px 5px 5px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564 av-gridrow-cell av_one_fifth no_margin  avia-builder-el-10  el_after_av_cell_one_fifth  el_before_av_cell_one_fifth '  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-afaa2de78ec5fb8e2e4e97c9469f8c51\">\n.av_font_icon.av-av_font_icon-afaa2de78ec5fb8e2e4e97c9469f8c51{\ncolor:#ffffff;\nborder-color:#ffffff;\n}\n.av_font_icon.av-av_font_icon-afaa2de78ec5fb8e2e4e97c9469f8c51 .av-icon-char{\nfont-size:32px;\nline-height:32px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-afaa2de78ec5fb8e2e4e97c9469f8c51 avia_animate_when_visible av-icon-style- avia-icon-pos-center avia-icon-animate'><a href='https:\/\/www.bewheeling.com\/en\/exercices\/muscular-training\/'   class='av-icon-char' aria-hidden='true' data-av_icon='\ue837' data-av_iconfont='bewheeling' data-avia-icon-tooltip=\"&lt;br \/&gt;\nMuscular training&lt;br \/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\npadding:5px 5px 5px 5px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564 av-gridrow-cell av_one_fifth no_margin  avia-builder-el-12  el_after_av_cell_one_fifth  el_before_av_cell_one_fifth '  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-d60327418c166a8c42c6ce3efbdc2e9e\">\n.av_font_icon.av-av_font_icon-d60327418c166a8c42c6ce3efbdc2e9e{\ncolor:#ffffff;\nborder-color:#ffffff;\n}\n.av_font_icon.av-av_font_icon-d60327418c166a8c42c6ce3efbdc2e9e .av-icon-char{\nfont-size:32px;\nline-height:32px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-d60327418c166a8c42c6ce3efbdc2e9e avia_animate_when_visible av-icon-style- avia-icon-pos-center avia-icon-animate'><a href='https:\/\/www.bewheeling.com\/en\/exercices\/cardio\/'   class='av-icon-char' aria-hidden='true' data-av_icon='\ue833' data-av_iconfont='bewheeling' data-avia-icon-tooltip=\"&lt;br \/&gt;\nCardio&lt;br \/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top 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id=\"style-css-av-av_font_icon-ba15b7486d1ec19fd2252faa9d5e341e\">\n.av_font_icon.av-av_font_icon-ba15b7486d1ec19fd2252faa9d5e341e{\ncolor:#ffffff;\nborder-color:#ffffff;\n}\n.av_font_icon.av-av_font_icon-ba15b7486d1ec19fd2252faa9d5e341e .av-icon-char{\nfont-size:32px;\nline-height:32px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-ba15b7486d1ec19fd2252faa9d5e341e avia_animate_when_visible av-icon-style- avia-icon-pos-center avia-icon-animate'><a href='https:\/\/www.bewheeling.com\/en\/exercices\/ball-massage\/'   class='av-icon-char' aria-hidden='true' data-av_icon='\ue831' data-av_iconfont='bewheeling3' data-avia-icon-tooltip=\"&lt;br \/&gt;\nBall massage&lt;br \/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":1036,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"_links":{"self":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1070"}],"collection":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/comments?post=1070"}],"version-history":[{"count":13,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1070\/revisions"}],"predecessor-version":[{"id":2071,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1070\/revisions\/2071"}],"up":[{"embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1036"}],"wp:attachment":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/media?parent=1070"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}