Table of contents

I - GENERAL EXPLANATIONS

II - MUSCLE GROUPS

The neck - Page 4

The shoulders - Page 5

The pectorals - Page 7

The arms - Page 8

Abs and lower back - Page 11

The back - Page 12

The hips - Page 14

The thighs - Page 15

The adductors - Page 16

The calves - Page 17

III - CONCLUSION

Thank you - Page 19

- Summary of all my knowledge

- Keeping confidence in yourself
- A question, a problem?

Disclaimer - Page 19

- Discharge
- Legal notice

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 I - General explanations

This complete routine is an example based on my favorite exercises and on which I get the best sensations. But as
said in the E-book, it is something personal, and it is quite possible to base yourself on other exercises by replacing
them. Whether it's a question of time by taking as many bilateral exercises as possible (not possible for some mus-
cles), or a question of bad/inexistent sensations.

Method 1 (daily):

- Realize the positions - 1 hold per exercise. - One exercise for each muscle
in a row. - Hold for 15 to 30 area (defined by numbers).
seconds (3 to 6 breaths).

Method 2 (multi-weekly):

- Realize the positions - 1 hold per exercise. - One exercise for each muscle
in a row. - Hold for 30 to 60 area (defined by numbers).
seconds (6 to 12 breaths).

3
 II - Muscle groups

The neck
Only the head/neck/nape should move, not the body.

> Move the head forward, then push it

to the side with the opposite hand.

Neck stretching (rotation, both sides)

> Move the head back, then push it to

the side with the hand on the same
side.

Neck stretching (tilt, both sides)

> Move the head back, then push the

head down by tucking the chin.

Nape of the neck stretching (flexion, both sides)

4
 II - Muscle groups

> Move the head forward, then push it

upward with the thumbs.

Neck stretching (extension, both sides)

The shoulders
To feel the anterior deltoids well, you must not "dislocate" the shoulders too much. At least, do not try to open the
chest but only the bust and do not bend the lower back if it is not said to do so.

>
Sit on the floor and place the hands
in supination behind the back, then
move the body forward trying to
put the back on the floor as much as
possible.

Anterior deltoid stretching 2

11

>
Lie down on the ground and put the
arm in front of you with the palm
towards the sky, then lean the body
to straighten the arm keeping the
forearm on the ground.

Posterior deltoid stretching 2 (both arms)

5
 II - Muscle groups

14

>
Hold the elbow diagonally down
with the other fist, then push the
elbow towards you and outwards
without straightening it completely.

Lateral deltoid stretching 1 (both arms)

16

> Position the forearm bent at 90°

behind the back, then pull the elbow
forward with the other hand.

Rotator cuff stretching 1 (internal rotation, both arms)

19

> Position the forearm horizontally

bent at 90° against a support, then
orient the body towards the outside.

Rotator cuff stretching 2 (external rotation, both arms)

6
 II - Muscle groups

The pectorals
To feel the pectoral muscles as well as possible, it is necessary to open the bust as much as possible by bending the
back as well as "dislocating" the shoulders.

21

> Place the forearm vertically against

a horizontal support, then orient the
body outward by opening the chest.

Clavicular portion stretching 2 (both arms)

25

> Place the forearm vertically against a

high support, then orient the body
outward by opening the chest.

Sternocostal portion stretching 2 (both arms)

7
 II - Muscle groups

The arms
To best feel the biceps, the elbow should be as straight as possible without trying to open the chest.

28

>
Place the hand horizontally in a
pronated grip against a support
with the arm straight, then orient
the body towards the outside by
pushing on the elbow.

Biceps stretching 1 (both arms)

32

>
Place the bent elbow horizontally
against a support at shoulder height,
then bring the body outward by pul-
ling the elbow toward you without
bringing the shoulder forward.

Medial and lateral head stretching 2 (both arms)

34

> Place the bent elbow vertically

against a high support, then lower
the body by bending the lower back.

Long head stretching 2 (both arms)

8
 II - Muscle groups

To focus on the forearms, it is necessary to limit the flexion/extension of the wrist and to keep the whole hand flat
against the support as much as possible as well as to straighten the arms.

35

>
Hold the hand in front of you with
the fingertips, then pull the fingers
towards you while keeping the arm
straight.

Forearm stretching 1 (extension, both arms)

39

>
Hold the wrist in front of you with
the other hand, then pull it towards
you while keeping the arm straight
towards the outside.

Forearm stretching 1 (flexion, both arms)

44

>
Sit on the ground and place the
hand in a neutral grip in front of you,
then lean outward as far as possible
while keeping the arm straight.

Wrist stretching 2 (pronation, both arms)

9
 II - Muscle groups

46

>
Sit on the ground and place the
hand in supination next to you, then
orient the body as much as possible
towards the outside while keeping
the arm straight.

Wrist stretching 2 (supination, both arms)

48

>
Sit on the ground and put the back
of the hand next to you towards
the outside, then orient the body as
much as possible towards the other
side without straightening the arm.

Wrist stretching 2 (backhand, both arms)

49

> Hold the hand in pronation with the

closed fist in front of you, then pull it
down.

Wrist stretching (radial deviation, both arms)

10
 II - Muscle groups

50

> Hold the hand in supination with the

fingertips in front of you, then pull
them down.

Wrist stretching (ulnar deviation, both arms)

Abs and lower back

Especially for the abdominal muscles, controlling the breathing is essential because it is strongly felt.

51

>
Lie down on the belly holding the
ground, then bend the back brin-
ging the bust backwards while
pushing on the fingers.

Rectus abdominis stretching 1

57

>
Put the arms in the air in standing
position, then go down on the side
by directing the bust towards out-
side while keeping it in the axis.

Oblique stretching 2 (tilt, both sides)

11
 II - Muscle groups

58

> Sit and cross the leg with the elbow,

then press on the ground to orient
the bust towards the outside.

Oblique stretching 1 (rotation, both sides)

The contraction of the antagonist muscle (abs) is essential to succeed in stretching the lumbar region correctly.

60

>
Sit while holding the legs in front
of you, then round the back to the
maximum by bringing the torso
towards the thighs while tightening
the belly.

Lower back stretching 1

The back
To feel the latissimus dorsi at its best, you have to pull on the support by slightly orienting the bust towards the out-
side while keeping the arm straight.

64
Hold a support in a standing posi-

>
tion with both hands, then lower
the bust by orienting it towards the
outside while pulling with the upper
hand which remains straight and
pushing with the lower hand.

Latissimus dorsi stretching 2 (both sides)

12
 II - Muscle groups

In order to feel the trapezius correctly, it is necessary to round the back on the stretches and to pull enough on the
support when it is the case. The technique is essential to avoid feeling the latissimus dorsi.

68

> Hold the head, then push it down

and to the side while accompanying
with the body.

Upper trapezius stretching 1 (both sides)

70

>
Hold a support at 45° below the
horizontal line with both hands, then
pull back and round the back to the
sides.

Middle trapezius stretching

71

>
Hold a support at 45° above the ho-
rizontal line with one hand, then pull
back and round the back to the side
while orienting the bust outward.

Lower trapezius stretching (both sides)

13
 II - Muscle groups

The hips

72

>
Lie down on the back holding one
leg bent, then pull it towards you by
bringing the knee towards the chest
while orienting it towards the oppo-
site side without bending the back.

Hip stretching (flexion, both legs)

73

>
Sit with the front leg bent to the
ground and the back leg bent over
the knee, then bring the pelvis down
trying to straighten the back leg
while keeping the bust vertical.

Hip stretching (extension, both legs)

74

>
Sit with one leg straight in front of
you and the other bent to the side
with the knee facing inward, then
push the knee down without orien-
ting the body.

Hip stretching 1 (internal rotation, both legs)

14
 II - Muscle groups

76

>
Sit with one leg bent in front of you
and the other bent to the side with
the foot on the other knee, then
push the knee forward.

Hip stretching 1 (external rotation, both legs)

The thighs
In order to get a good feel for the hamstring stretch, it is important to not point the toes and keep the legs straight as
well as bend the lower back to bring the upper body as far as possible.

78

>
Bend the lower back in a standing
position, then bring the upper body
downward by holding the legs while
keeping them straight.

Hamstring stretching 1

15
 II - Muscle groups

In order to feel the quadriceps correctly, the ankle must be brought as far back as possible towards the buttocks. It is
not a question of bending the back, but of stretching the hip while contracting the gluteal muscles (retroversion of
the pelvis).

84

>
Lie down on the ground with one
leg straight behind you, then pull the
ankle towards the buttocks by brin-
ging the knee as far back as possible.

Quadriceps stretching 2 (both legs)

The adductors
To feel the stretching of the adductors as well as possible, it is necessary to spread the legs as much as possible,
keeping them in the axis causing the stretching (horizontal or inward) while bringing the pelvis as low as possible, by
anteverting the pelvis, by moving the buttocks away (do not tighten them) and by bending the lower back.

86

>
Sit on the floor with feet together
and legs bent, then spread them to
the sides bringing the upper body
towards the floor while bending the
lower back.

Adductor stretching 1

16
 II - Muscle groups

The calves
In order to properly feel the stretch of the triceps surae, the toes should not be pointed (remain in dorsal flexion). The
focus is rather on the gastrocnemius with the leg straight, and on the soleus with the leg slightly bent with a more
pronounced dorsal flexion with the heels slightly lifted.

93

>
Step down onto the foot in front
of you in a standing position with
the leg straight, then pull the toes
towards you.

Gastrocnemius stretching 3 (both legs)

97

> Sit on the ground holding one foot,

then pull it towards you while kee-
ping the leg bent in the vertical axis.

Soleus stretching 3 (both legs)

98

> Place the top of the foot on the

ground in a standing position, then
roll it forward by bending the legs.

Ankle stretching (plantar flexion, both legs)

17
 II - Muscle groups

99

>
Place the foot on the ground towar-
ds the outside in a standing position,
then lean over it while keeping the
leg straight.

Ankle stretching (inversion, both legs)

100

>
Place the foot on the ground towar-
ds the inside while standing, then
bring the knee towards the ground
and the inside by bending the leg.

Ankle stretching (eversion, both legs)

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 III - Conclusion

Thank you
Thank you for buying this E-book by trusting me. It is not an exact science, but an accumulation of information that
I have been able to record in my memory, whether on the internet, by talking with other athletes or by my practice
of several years of street workout and by having notably succeeded in reaching a certain level and expertise in what
concerns flexibility and mobility skills.

Having tested different methods and exercises, I propose here my way of working. It will not be the best one, because
we are all different and our bodies do not react in the same way. And then, to reach the perfection of a type of training
is not possible, the possible parameters to be taken into account are too numerous (time of rest, intensity, weekly fre-
quency, time of the day, aches and pains, ...)

It's just a matter of accepting the time of progress that can be slow or fast, enjoying the moments and being proud of
the results achieved. Patience is the key to results for flexibility. It is something that you can be sure of progressing on.
Unlike other practices, where the genetic aspect is more important.

Wishing you good luck, don't hesitate to let me know if you have any questions, what you think about it, as well as your
progress and evolution on the social networks. I'll look at it and answer with joy !

Disclaimer
I, Kévin Rouland, cannot be held responsible and discharges me from all responsibilities in case of injuries or health
problems. Any sport practice is forced to possible injuries.

This content is protected. No retranscription, modification or appropriation is tolerated, legal proceedings will be
taken against the person.

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