> For the complete documentation index, see [llms.txt](https://docs.waffstudio.com/fr/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://docs.waffstudio.com/fr/academy/programmes/stretching.md).

# Stretching

## Avec le Waff Mini <a href="#waff-mini" id="waff-mini"></a>

### 1 - Etire la partie antérieure de votre cuisse.

{% embed url="<https://youtu.be/NH4MIRpc-sM>" %}

### 2 - Etire la partie antérieure de votre hanche.

{% embed url="<https://youtu.be/CTLXS7Vt7ow>" %}

### 3 - Etire la partie postérieure de votre cuisse.

{% embed url="<https://youtu.be/Vx4VONjSvbU>" %}

### 4 - Etire votre fesse.

{% embed url="<https://youtu.be/0go2RA6LAws>" %}

### 5 - Etire tout l'arrière de votre jambe.

{% embed url="<https://youtu.be/vwCkgDRj57w>" %}

### 6 - Etire la partie interne de votre cuisse.

{% embed url="<https://youtu.be/KLcskbMq1m4>" %}

## Avec le Waff Medium <a href="#waff-medium" id="waff-medium"></a>

### 1 - Etire les adducteurs.&#x20;

Assis sur l'avant du Waff, jambes ouvertes à votre maximum.

{% embed url="<https://youtu.be/4XEbipLOyMs>" %}

### 2 - Etire les lombaires et l'ensemble du rachis.&#x20;

Adoptez une position coquillage tout en aggripant le Waff avec vos mains.

{% embed url="<https://youtu.be/S3I08r3Net4>" %}

### 3 - Etire les fessiers.&#x20;

Prenez place, un seul genou sur le Waff, l'autre jambe tendue.

{% embed url="<https://youtu.be/yGTSWCIT2j0>" %}

### 4 - Etire la chaine posterieure.

Jambes écartés, corps distant et bras tendus.

{% embed url="<https://youtu.be/d29n17XbVfQ>" %}


---

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