Get the most from your hormonal therapy
There are seven recommended suppleness exercises for you to perform. Remember to perform these exercises slowly and painlessly while breathing regularly. Do not pull too hard and hold your final position for 10 to 20 seconds.
While standing, put one hand on a wall a little higher than your shoulder. Your arm is stretched out. Then swivel round slowly to extend the pectoralis major. Do not forget the other side.
Put one foot in front and the other behind to stretch out the calf of the back leg. Align your shoulders, your hips and the heel of your back leg carefully.
Place your heel against your buttock, bend your leg slightly to the ground and then move your knee back, keeping your stomach tucked in.
Place one heel on the chair with your leg bent. Whilst keeping the trunk of your body firm, tilt your trunk slightly forwards whilst breathing out and then stretch out your leg as necessary.
While sitting down, spread both legs out in front of you, either slowly stretched or slightly bent. Keep your back straight as you push down on your arms behind you.
Sit down with one leg outstretched and the other bent. Put your opposite hand on the bent knee and swivel slowly round without lowering your shoulders.
Place both hands on the chair in front of you, lift your buttocks, and then try to stretch your legs out while keeping your back straight.
All our actions put demands on our spine and can affect it: who has not ended up ‘stuck’ after a wrong move? The exercises will preserve your back if you perform them as per the coach’s instructions. But the best prevention is to strengthen your abdominal muscles and upper limbs. Feel free to swim regularly (including the crawl or backstroke) for a stronger back.