Pratique du Shadowing: Fix Your TILT! How To Correct Bad Lower Back Posture For Good! - Apprendre l'anglais à l'oral avec la vidéo
Création de la leçon...
1
If your lower back posture looks like this, but you would like to straighten it out so it looks a little more like this, you're in the right place.
2
This is the video for you.
3
I'm Dr. Jared and in this video I want to share with you six of the best exercises
4
that you can do to correct your lower back posture
5
and also eliminate any pinching or pain that you might be experiencing in your lower back.
6
Now the reason why this is so effective is because we're going to address the root cause of this issue.
7
Basically what happens is your hip flexors and lower back get tight and pull your pelvis into this position.
8
Then also your lower abs and your glutes are weak.
9
They're unable to unround your pelvis and unround your back.
10
And so if we stretch those areas that are tight, your hip flexors and your lower back, and we strengthen those areas that are weak, your lower abs and your glutes,
11
your pelvis un -rounds, your back straightens out, and you start to look and feel a lot better.
12
Let's get started with my favorite stretch for your hip flexors.
13
What I need you to do is come into this tall kneeling position with one foot forward.
14
I've got my left foot forward, I'm down on my right knee.
15
Now in this position, I want you to maintain really good tall posture as you shift your weight, slide your weight forward onto your front foot,
16
just until we get a good stretch right here through the front of this hip.
17
Sometimes it even helps to enhance that stretch if you contract the glute on this side.
18
So squeeze the glue over here and then lean your waist forward, lean your hips forward, until we get a good stretch right through that hip flexor right there.
19
What you would do is hold this for about 20 seconds
20
and then repeat it three times on the right and then we would also do it three times on the left.
21
Again, that's my favorite stretch for those 10 seconds tight hip flexors.
22
For your lower back, there's a couple of different stretches that I usually start with.
23
If you have some knee pain or if you're intolerant to kneeling fully on your knees, what I like to do would be the double knee to chest stretch,
24
meaning we're going to come right here on my back.
25
I'm going to grab both of my knees and I'm going to pull them up into my shoulders like this.
26
And you'll see what that does, that it actually un -rounds the pelvis.
27
out just like this so you can hold
28
that in a comfortable position for 20 seconds and repeat
29
that three times now
30
if you can kneel on your knees i do like the
31
child's pose stretch this is a popular yoga pose to stretch
32
out the lower back you're going to come onto all fours my hands are out in front of me
33
and then i'm going to keep my hands down as i
34
kneel down onto my heels just until we get a good
35
stretch through my lower back you'll see my entire back is kind of rounded in
36
shape in this direction and again hold that for about 20 seconds in
37
that comfortable range come out of it and then get back into it again
38
and we're going to repeat that one three times Now those are the exercises
39
that I like to lengthen those areas that are tight to create
40
that available motion that we need our lower back to be in.
41
Now what we need to do is strengthen in that position.
42
These are the exercises that I like for that.
43
The first thing I want to do is train your back and train your pelvis.
44
- Two stay in the right position or stay in the right posture.
45
And so, A posterior pelvic tilt exercise is where I always like to start.
46
Lay down on your back with your knees bent.
47
In this position, you might notice that your back is arched up off of the floor, that there's some space between your lower back and the floor.
48
What I want you to do is focus on your hips, focus on your lower ab muscles.
49
You're going to contract your lower abs to flatten your back into the ground and bring your pelvis backwards.
50
So we call that a posterior pelvic tilt.
51
I would hold that for about two to three seconds and then you can relax.
52
So arch your back up off of the ground again and now flatten it down into the ground.
53
Use those stomach muscles nice and tight.
54
Hold that contraction one, two, three seconds and then unrounded again.
55
into your pelvis, I would have you repeat that about 10 to 20 repetitions.
56
From there, we can take strengthening one step forward by including a reverse crunch.
57
And so what we're going to do is same position, same setup, and now I'm going to flatten my lower back.
58
So I'm going to do that posterior pelvic tilt.
59
Now I want to hold my back in contact with the ground
60
and just lift my heels up off of the ground and then return right back down.
61
You'll notice that as you return, your back is going to want to pull off of the mat.
62
Meaning the weight of my legs as they're lowering wants to lift my back up off of the ground.
63
The lower abs come in when you try to hold that nice and tight.
64
So I want you to hold your back tight to the floor as you lift your legs, both knees up towards the ceiling, and then return right back down.
65
Again, the emphasis is trying to keep your back flat and your stomach tight while you do this.
66
And so what I would recommend is about 10 repetitions repeated three times.
67
Another exercise that I love to strengthen the abs and the lower abs is going to be a plank.
68
So we're going to start in a modified plank position.
69
roll over onto your stomach.
70
In this position, I'm going to pop up onto my knees and onto my elbows.
71
But what I want you to pay specific attention to is I don't want your back to round this way.
72
You'll see how my back is big and arched right now.
73
Do not let that happen.
74
What I want you to do is engage those lower ab muscles to flatten your back out.
75
So basically we're going to do one of those posterior pelvic tilts.
76
while we're up in the plank position.
77
Makes it a little more effective, makes the exercise a little more challenging.
78
And then we're going to hold that position.
79
That's what we want.
80
We want this static strength that we can maintain over time
81
to hold our pelvis in a better position and flatten our back out.
82
This is a great way to train that.
83
And so what I would do is hold up here for about 30 seconds, if you can, and then repeat that three times.
84
at least 30 seconds if you can go for longer up to 45 60 seconds would even be ideal.
85
So try to push yourself with that one.
86
Okay, so that's a lot of work for your lower abs.
87
The last area that we need to address is the glutes.
88
So again, the glutes get weak and they can't un -round your pelvis.
89
That's the last area that we need to strengthen.
90
The exercise that I like for that, if I don't have any equipment available, again, these are all great home exercises, would be a single leg bridge.
91
So what I'm going to do is, again, I'm on my back with my knees bent.
92
I'm going to extend my left leg out straight.
93
I'm going to hold that out straight while I engage my right glutes to lift my hips up towards the ceiling.
94
I would hold that for about three seconds, and then slowly return back down to the starting position, and then I would repeat that for repetitions.
95
And so for this, I would do probably about 10 to 15 repetitions, and then I would switch legs, keep things even.
96
We want to go onto the other side as well.
97
10 to 15 repetitions on And we're going to repeat that three times.
98
Hope this helps you to look and feel better.
99
Hope to see you again soon.
✨ Vidéo recommandée
B14
7 phrases
Hip & Joint Patient Exercises: Posterior Pelvic Tilt
Daily ConversationUniversity StudentsWorking Adults
B11
321 phrases
10 Weight Loss Mistakes That Kept Me Fat (Until I Fixed Them)
Business EnglishDaily ConversationUniversity Students
B11
162 phrases
The REAL WAY to UNLOCK YOUR HAMSTRINGS (Follow Along Stretch)
Daily ConversationUniversity StudentsWorking Adults
B11
79 phrases
Fix Back Pain from Spondylolisthesis | Gentle Yoga Stretch at Home
Daily ConversationWorking Adults
B17
91 phrases
How to Engage Baby’s Head in the Pelvis | Positions to Help with Labor and Birth | LABOR POSITIONS
Daily ConversationWorking Adults
B12
115 phrases
I will Improve your Pronunciation by 80% in 7 Minutes! | Janhavi Panwar
Business EnglishDaily ConversationUniversity Students
B11
264 phrases
How to Wake Up Glowing & Rested
Business EnglishDaily ConversationUniversity Students
B12
432 phrases
30 MIN FULL BODY WORKOUT || At-Home Pilates (No Equipment)
Daily ConversationUniversity StudentsWorking Adults
B13
66 phrases
The Dangers of Sitting ForToo Long
Daily ConversationUniversity StudentsWorking Adults
B11
18 phrases
Glute Bridge Exercise
Daily ConversationWorking Adults
B11
15 phrases
This Breathing Patter Will Change The Way You Swim 🏊♀️ #swimming #swim
Daily ConversationUniversity StudentsWorking Adults
B21
145 phrases
These Exercises Make Your Body MOVE AGAIN After 40
Daily ConversationWorking Adults
Vocabulaire et conseils d’expression pour cette leçon
Cette vidéo contient 99 phrases et 1414 mots à répéter en shadowing. La partie parlée dure 7:38. Le locuteur parle vite, environ 185 mots par minute : attendez-vous à des liaisons et à des sons réduits. 84 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
15 mots de la vidéo à retenir, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| stretch verbe | /stɹɛt͡ʃ/ | étirer, étendre |
| knee nom | /ni/ | genou |
| strengthen verbe | /ˈstɹɛŋ(k)θən/ | renforcer, affermir |
| hip nom | /hɪp/ | hanche |
| muscle nom | /ˈmʌs.əl/ | muscle |
| stomach nom | /ˈstʌmək/ | estomac |
| arch nom | /ɑɹt͡ʃ/ | arc, arche |
| engage verbe | /ɪnˈɡeɪd͡ʒ/ | attirer l'attention |
| ceiling nom | /ˈsilɪŋ/ | plafond |
| lean verbe | /ˈliːn/ | pencher |
| bend verbe | /bɛnd/ | courber, tordre |
| pose verbe | /poʊz/ | poser |
| heel nom | /hil/ | talon |
| ideal adjectif | /aɪˈdi(ə)l/ | idéal |
| reverse nom | /ɹɪˈvɝs/ | contraire |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| back down verbe | baisser d'un ton |
| back up verbe | reculer |
| hands down adverbe | les doigts dans le nez, haut la main |
| hold up verbe | retenir |
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Possibilité avec « might / may » might/may + verbe — quelque chose de possible mais pas certain | might be · might notice |
| Futur avec « going to » be going to + verbe — un projet ou ce que l’on voit venir | we're going to address · we're going to come · I'm going to grab |
| Futur avec « will » will + verbe — une décision, une promesse ou une prédiction | you'll see · You'll notice |
| Obligation : must / have to / need to dire qu’une chose est nécessaire | need to do · need to address · need to strengthen |
Prononciation à surveiller
Le locuteur utilise 35 contractions et formes réduites, comme I'm, we're, you'll. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: strengthen /ˈstɹɛŋ(k)θən/, lengthen /ˈlɛŋθən/
- Les sons « sh » et « zh »: repetition /ˌɹɛp.əˈtɪʃ.ən/, contraction /kənˈtɹækʃ(ə)n/
- Mots longs — placez bien l’accent: eliminate /ɪˈlɪm.ɪ.neɪt/, repetition /ˌɹɛp.əˈtɪʃ.ən/, posterior /poʊˈstɪɹ.i.ɚ/, intolerant /ɪnˈtɑləɹənt/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme stretch, knee, strengthen.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.