EXERCISES OF STRETCHING AFTER I IRON IT

 TO IRON ITSELF

 To make stretching, to iron themselves, to spread themselves, to grow tall: also our body has need of one beautiful ironed every now and then. Stiracchiarsi, a natural gesture that we make for instinct in particular situations, nearly without to notice some to us. When we wake up the morning or after a sonnellino afternoon. After an intense physical activity or hours and firm hours of forehead to the computer, our muscles have an unexpected one want to get rid of the hard work or the trouble, the tension or the rigidity in which we have forced them. And therefore, we lengthen the arms, we fold the head in several directions. “More audacious” they are folded until earth, touching with the fingers of the hands the pavement. Like lazy gattoni that in the art of the stretching they are unconscious masters from millenia. To iron itself is a pleasure that extreme power of attorney physical and mental well-being. Today it is still more important to very rarely practice stretching, because a sedentaria life is lead, the practical sport and the greater part of the professions obligates the body for hours and hours in absolutely unnatural positions (seated of forehead to the PC, firm in feet in store, etc.). Also when it is ironed in the true sense of the word, in firm feet of forehead to the axis from I iron, even for or two hours of row without interruptions, the position that we assume is loads with tension, unnatural movements and little benefits for the musculature and the circolatorio system.

 TO IRON ITSELF IRONING

 It is not one scioglilingua. And' a practical one of lengthening that can easy be practiced of forehead to the axis from irons, between one battery of linen and the other, even helping just with a towel or one cotton T-shirt. To iron itself with exercises aimed you for “the mainly stressed” zones of the body from the ironing will make to feel more you releasing and to read. To the end, you will not feel more the typical fatigue of after I iron, the pains to the back and the shoulders, the indolenzite hands. Bucato after bucato, you will notice of the progresses: you will be more elastic, more melted and you will not be able more to make less of your exercises from “cat”!

 THE BENEFITS OF THE STRETCHING

 The nervous tension is transmitted to muscles leaving them rigid and contracts. A muscle until rilassa and is not stretched, leaving circular the blood, it does not rest and it does not succeed smaltire the hard work. To lengthen means it to concur of the full recovery. To make stretching before every heavy activity, not only sport, prevents the possibility of muscular pains or lesions. The stretching it increases the “knowledge” of same we, of our presence in the space, it makes to feel us parts of the body that to the mirror are not visible and it concurs us to re-establish the harmony with they. And' therefore also an optimal psicofisico exercise, an aid in order to find again the equilibrium between mind-body-atmosphere that a stressful life alters little little. The articulations, stimulated from the stretching, increase the production of sinovia, a “lubricating” that facilitates the superficial movements between the articular ones. Practiced regularly, the lengthening reduces the possibility of degeneration of the cartilages, of superficial calcifications of the articular ones, improves the functionality of the circolatorio system.

 BEFORE PROCEEDING

 Rilassatevi, breathing deeply for some minute.

• Created Hush around you or to the limit you put of slow music in foundation.
• Heated to you with some hop on the place for 4-5 minuteren.

• Ricordate: you do not have absolutely to force the movements.

• Respirate to bottom during every exercise, not been in apnea.

• Every Mantenete position for 20-30 second.

• Fairies movements many natural discs of a valve and, never in jerks.

Lessened I point out of pain, you interrupt.

 INFERIOR BACK/PRTE

 Accovaccia you until nearly being based on the heels, with the feet very supports you to the ground, you maintain the position over a long time span trying to rilassare back, shoulders and arms.

Extended to earth, hands behind the nape and legs leggermente flesse, pushing on the feet tried to make to join the vertebral column for all its length to the ground. You maintain position 15-20 second.

To earth, collected embracing the ginocchia to legs joined, portatele towards the chest detaching the river basin from the pavement. You maintain tension 30 second.

 BACK/NECK AND SHOULDERS

 Seated, with the busto very erected, seized the posterior part of the elbow held to the height of the shoulders and you push towards the opposite part. You hold tension 15 second.

Seized the skillful arm for the wrist pulling it towards the bottom and flettendo at the same time the neck from the opposite side. Executed for 15 second ones. You repeat therefore on the other side.

Seated, with the busto very erected, seized the posterior part of the elbow held to the height of the shoulders and you push towards the opposite part. You hold tension 15 second.

Capacities the left arm behind the back with the palm turned towards the high, while the right is raised and folded in the illustrated position. Operated one traction towards the high of the left arm. You hold position 15 second.

You turn the ace towards the high one until turning upside down behind the head. You maintain position 20-30 second.

Seated and rilassate lowered sweetly the head taking advantage of its same weight in one oblique direction regarding the shoulders. You hold position 30 second.

With one hand on the head practised one lateral traction maintaining the shoulders very firm. The position goes held 20 second ones.

 ARMS AND HANDS

 With the very straight back pulled the elbow towards the center of the body. You hold tension 15 second. You repeat on the other side.

In feet, legs spread, arms over the head, pulled the skillful arm towards the nape and at the same time flettete the busto on the left. You maintain tension 20 second. You repeat on the other side.

With the extended arms in ahead, the wrists interlaced the fingers ruotando towards the outside. Tried to approach the arms most possible without ruotarle. Executed for 20-30 second.

Extended arms, supported completely to the wall the hands, with the fingers towards the bottom. Lowering the shoulders slowly fairies in way to increase the tension. You maintain position 20 second.

You support one on the other the palms of the hands. In this position it lowers them the how much most possible one to you until finding the maximum streching. You hold tension 15-20 second.

With the stiff arms in front of the body the fingers behind towards the forearm forced. You hold tension 25 second.

Forced towards the bottom a finger to the time. You hold tension 15-20 second for every lengthening.

Hand opened with the fingers to raggera, forced the inch towards the wrist. You hold position 20 second.

The extended arms in ahead or over the head interlaced the fingers holding. You hold position 15