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CALISTHENICS
CONDITIONING

Hello and welcome to this content dedicated to conditioning. It will give you additional
information and will allow you to save time if you need to remember a specific stretch.

Knowing how to train is important, but a large part of your progress lies in your ability to
recover from previously exerted efforts. Not wasting time also means saving time.
That is why it is important to prevent injuries through self-treatment so that you don’t end up
forcibly immobilized.
Investing a little time each day in stretching and/or self-massage will help you maintain good
mobility and thus, reduce the risk of injuries which are often linked to compensations due to
stress or to a restricted range of motion and therefore, asymmetric.

You will have to be patient, to take the time to do things slowly, remembering to breathe
throughout, as this helps to expand, ‘unglue’ and pull on the tissues, as well as to oxygenate
them.
Every stretch you can see in this video is done done as passively as possible, although it is not
necessarily passive itself. Stretching too hard/too brutally will not help you feel better and may,
on the contrary, add to the problem you want to treat.

Your body is made up of interconnected muscle chains, starting from the feet and going up to
your skull and down to your fingertips. The problems that we encounter are very often linked to
imbalances that lead to compensation, resulting in blockages, tensions, pain, and even injuries.

It is quite often that the heart of the problem is not necessarily where the pain is located because
that pain is only the compensating area. You should therefore always try to treat the entire
muscle chain and not just a painful point, but also treat the opposite side in a more or less equal
way.

Muscle chains start, pass, and end up in very specific points. This means that the same stretch
with a different ‘grip’ will not stretch the exact same area the same way. This is why you are
going to see me constantly changing the position of my hands, the way I hold my foot etc ...
You can slightly modify each of these stretches yourself, or find others, by not putting the hand
but the knuckle, the palm, or the top of the palm etc...

The same goes for the feet : you’ll see me placing them in different ways throughout the video.
You are free to try all the possible ‘grips’ and ‘variations’, if we can call it like that.

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 CALISTHENICS
CONDITIONING

CAUTION: The back of the neck is a sensitive area that should not be brutally
manipulated, cracked or attempted to replace by yourself : it is dangerous and
only a few professionals can do it without taking too many risks.

In this video you will see me gently press my head to the side with the arm
raised because the arm, shoulder and neck are linked and accompanying this
stretch with a light weight on the head going to the side helps to have a better
stretch in the targeted area (DO NOT TRY TO CRACK YOUR NECK : IT IS NOT
WHAT I PROPOSE TO DO).

The same goes for stretching the neck, chin raised : it does not target the cervicals in any
way but helps relax the trapezius muscles by compressing them and retracting the back, while
stretching the muscles of the front of the neck up to to clavicular insertions. Therefore, do not
even try to feel any particular sensations in the cervical area, this is not the desired goal and I
repeat, can be dangerous.

Finally, the stretching with your hands on the skull, forehead towards the ground, does not pull
on the cervicals either because it is accompanied by a kind of scapular protraction/intentional
swelling of the back which does not pull on the cervicals but which stretches muscles all along
the vertebrae down to the pelvis.

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LEGAL INFORMATION

Any Sports practice involves risks, DavaiCalisthenics, as well as its entire team, cannot be held responsible, and hereby disclaims all
liability in the event of injury.
Legal notice ;
This content is the property of the trademark ДАВАЙ© (No. 18 4 455 filed class of goods or services 24, 25, 38)
Any modification, appropriation or retranscription is prohibited, and will result in legal action against the user

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