Pilates & Rehabilitation

Spine Stretch Forward.

Exercise targeting abdominals, mobilité dorsale.

Boomerang.

Exercise targeting abdominals, coordination.

15 min, 3×/semaine.

20 min/jour.

Exercise targeting infraspinatus, petit rond (coiffe des rotateurs).

Exercise targeting posterior chain, coordination.

Correction Épaules arrondies.

Internal Rotation épaule.

Exercise targeting obliques, hamstrings, mobilité thoracique.

Exercise targeting hip flexors, stabilisation bassin.

Correction Hyperlordose lombaire.

dos rond.

Exercise targeting gluteus medius, external rotators.

Exercise targeting trapezius, moyen), rhomboids.

Double Leg Stretch.

15 min, 3×/semaine.

Exercise targeting abdominals, mobilité vertébrale.

15 min/jour.

Exercise targeting glutes, stabilité uni-podale.

Exercise targeting abdominals.

Exercise targeting transverse abdominis, rectus abdominis, coordination respiration.

Protocole anti-douleur lombaire.

tête en avant.

Exercise targeting glutes, ischio, stabilisation.

debout.

Exercise targeting obliques, abdominals.

Exercise targeting Abducteurs, adductors, core.

Exercise targeting Multifides, core, stabilisation lombo-pelvique.

Exercise targeting serratus anterior.

Exercise targeting gluteus medius.

Exercise targeting Extenseurs du rachis, glutes.

Magic Circle — Inner Thigh Squeeze.

Ballon suisse — Pike.

Appui unipodal yeux fermés.

Balance Board — Stabilisation.

Reformer — Long Stretch.

Bosu — Squat.

Bosu — Fente.

Balance Board — Squat.

Ballon suisse — Jackknife.

Reformer — Elephant.

Planche sur ballon suisse.

Reformer — Footwork.

Appui unipodal yeux ouverts.

Magic Circle — Chest Press.

Bande élastique — Arm Series.

Ballon suisse — Crunch.