Pilates & Rehabilitation

Exercise targeting hip flexors, stabilisation bassin.

Correction Hyperlordose lombaire.

15 min, 3×/semaine.

Exercise targeting abdominals, coordination.

Double Leg Stretch.

Exercise targeting Multifides, core, stabilisation lombo-pelvique.

dos rond.

debout.

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

Exercise targeting obliques, abdominals.

Exercise targeting abdominals, mobilité dorsale.

Exercise targeting posterior chain, coordination.

Exercise targeting glutes, stabilité uni-podale.

Exercise targeting obliques, hamstrings, mobilité thoracique.

20 min/jour.

Exercise targeting Abducteurs, adductors, core.

Exercise targeting gluteus medius.

Exercise targeting serratus anterior.

Exercise targeting gluteus medius, external rotators.

Internal Rotation épaule.

Boomerang.

15 min/jour.

Exercise targeting Extenseurs du rachis, glutes.

Exercise targeting abdominals.

Exercise targeting abdominals, mobilité vertébrale.

tête en avant.

Exercise targeting trapezius, moyen), rhomboids.

Exercise targeting glutes, ischio, stabilisation.

Spine Stretch Forward.

Exercise targeting transverse abdominis, rectus abdominis, coordination respiration.

Protocole anti-douleur lombaire.

15 min, 3×/semaine.

Correction Épaules arrondies.

Reformer — Footwork.

Balance Board — Squat.

Magic Circle — Inner Thigh Squeeze.

Bande élastique — Arm Series.

Reformer — Long Stretch.

Bosu — Fente.

Balance Board — Stabilisation.

Ballon suisse — Jackknife.

Ballon suisse — Crunch.

Magic Circle — Chest Press.

Bosu — Squat.

Appui unipodal yeux ouverts.

Appui unipodal yeux fermés.

Reformer — Elephant.

Planche sur ballon suisse.

Ballon suisse — Pike.