Sezione dedicata alla postura.
Easy balance test. Find a mirror, take off your shoes, stand in front of it in your bare feet and observe: [1]
Close your eyes and take note of how your feet feel. Egoscue suggests you should feel that the weight is divided evenly between the left and right foot with most of it carried by the balls of the feet. "If you have range-of-motion design capability, that is where your weight is because we are symmetrical bipeds by design," he says.
Your toes should point straight ahead, Egoscue says. While that may be ideal, DiNubile notes that the direction of your toes depends greatly on the alignment of your femur (the large bone in your upper leg), which he says usually is set by about age 10. For now, simply notice the direction of your feet, and if necessary, adjust them inward as much as is comfortable.
Egoscue says your hands should be at your sides, not in front of you, and you should be looking at the back of your thumb. You shouldn’t be looking at the back of your hand.
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Standing desk
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Normal desk
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Sedie posturali consigliate
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Ogni 30 minuti ginnastica [2]
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Affondi
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Alzarsi 20 volte in punta di piedi
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Spalle
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Non
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Appoggiarsi allo schienale
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Appoggiare i gomiti
4 Moves to Build Balance and Improve Posture
Regularly practicing the sequence below will help improve your posture and balance — attributes that will help you greatly when you hit the gym. "It will cause a tremendous change in your posture," Egoscue says. "And your form will get better." Egoscue’s daily warm-up takes about 10 minutes, and is comprised of four exercises. [3]
From the 5th on, they are added from other resources
In your bare feet, stand with your feet parallel beneath your hips and shoulders, and your heels pressed against the wall. Set your feet so that they point straight ahead — doing so may make you feel as if you’re pigeon-toed — and just stand there for five minutes. Notice how far your head is away from the wall; it shouldn’t be. See if you can work the back of your head to the wall. You’ll notice where your butt, heels, and shoulders touch, and whether any of them hit the wall differently on your left side compared to your right. What should happen, is that as you stand against the wall, your muscles will begin to adapt and re-recruit to support proper posture (which is head, shoulders, butt and toes all touching the wall, and doing so evenly from side-to-side). You’ll feel better and way more balanced.
To perform the move, you stand with one foot about two foot-lengths in front of the other. In this position, you simply raise and lower the toes of the front foot 20 to 30 times. Doing this counteracts some of the negative effects of wearing shoes all day, which can weaken the muscles of the ankle and arch.
Most yogis are familiar with this move from all of those Sun Salutations. A forward fold is simply that: You bend forward at the hips until your hands touch the ground (or as close as you can get to it), and feel the elongation throughout your hamstrings and glutes. If the sensation throughout your backside is intense, don’t hesitate to grab a chair and place your hands on it in front of you. Hold for as long as you like up to three minutes.
Yoga practitioners will know this one, too. In your final warm-up move, you’ll drop onto your hands and knees and alternate between Cat Pose (lower and upper back rolled toward the ceiling) and Cow Pose (belly pointed toward the floor). Perform as many times as you’d like, or until you feel that you’re moving more freely throughout your torso.
Ottimo esercizio per movimentare la schiena per la postura da scrivania prolungata. [4]
Da ripetere almeno 5 volte per parte
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