Ecco cosa succede quando MIGLIORI LA POSTURA (non te lo aspetti!) - ESERCIZI PRATICI

What happens when we are for a long time, all day, every day, in a very closed sitting position? Well, a series of things happen that go well beyond, let's say, the area of ​​the shoulders, but they can also have to do with the amount of nervous tension that we accumulate and even with our metabolism. This is why we must equip our muscles to counteract this type of position, which in most cases is not that we can avoid more than much, because no matter how hard we try, often our muscles are not able to withstand us. If we want our posture to improve, we have to train our muscles, we have to make our muscles able to withstand this type of position. In this video we will see how it is done through specific exercises to strengthen the spine and relax the muscles. Before starting, let me quickly introduce myself, I am Marcello Chiapponi, I have been a physiotherapist for over 20 years, I help people to solve skeletal muscle problems, to improve posture, to improve their overall shape, also through my online lessons. If you want to continue, in addition to the advice of this video, which I absolutely recommend you to do, go and see the links that are in the description of the video, because there are a series of free materials to which you can immediately access and try my methods with these. So we often say, many of us spend a good part of the day in a sitting position, and for one reason or another, we often end up with our shoulders very closed, obviously the head must then remain straight because we have to look forward, and what happens? Well, first of all, tension accumulates in the external area. The external area, the thoracic area, is also one of the areas where more emotional tension accumulates, because I tend to close and respond to emotional tension through the block of breathing. If we also put the postural worsening, if we combine the two things, what can happen? That the cause and effect go hand in hand, and in this area a lot of tension accumulates. As a result, I can also feel more anxious, more tense, compared to how much I would not be and compared to how much the situation requires, just because I have muscles that are excessively contracted in a very critical reflex area. If I reduce the tension, as we will see in a moment, through exercise, I can also feel less nervous, less tense, simply because my muscles pull less. And the other thing that happens when we are in a very advanced sitting position is that the trapezius naturally feels it and that the compressions at the level of the vertebrae increase. Why? Because this trapezius tries to pull back the shoulders, which are far forward, and for this reason it goes into continuous contraction, and we feel this continuous contraction. Last but not least, the anterior closure also closes the diaphragm, it also closes the abdominal area. Our digestion is also based on movement, and I would like to say especially on peristalsis. Obviously, the more muscle tension there is, the more difficult it is, so much so that when we have eaten a little too much, one of the things we do is try to change our posture to favor our digestion. Well, however, if I have a constant muscle contraction, a constant rigidity, we can naturally think that our digestion is also impacted. This is why improving our muscles is very important. If I try to stay straighter, in 90% of cases it lasts 10 seconds, 15 seconds, and then I find myself in the same position as before. Why? Because for the muscles it is a tiring situation, they are not used to it, there is too much rigidity, so I have to train the muscles and make sure that even a slightly straighter position is absolutely natural. It is not necessary that we are straight, because the scientific studies tell us that there is no correlation between being straight and being well. We are interested in less tense muscles and stronger muscles. Let's see some exercises to do it. One of the interesting things we can do is to take advantage of the rigidity of the anterior muscles to strengthen the posterior muscles. How do we do it? First of all, we stand up, maybe with one leg forward and one leg back, to be a little more stable, and straighten the spine. At this point, we open the arms crosswise, so the arms are straight, the thumbs back, and I bring the arms back, well straight, ok? I bring them back until I feel the posterior muscles contracting, do you feel them? I hold for ten seconds and go back. And then, of course, I repeat. In this way, I am simultaneously stretching the anterior muscles thanks to the strength of the posterior muscles. This is a very useful exercise. I do it ten times for ten seconds, and I can also do it at the beginning of the day to get used to immediately give a good positive input to my muscles. The second thing we can do is to use a very simple tool, a stick or a broom handle, to take it at the width of the shoulders, straighten the back well, arms straight, and I go as high as possible. In this way, it is another of the simplest ways to stretch the pectoral muscles and strengthen the posterior muscles. The interesting thing to do here is to get to our highest point and from this position to take inspiration, but above all complete exhalation. This also makes me stretch, involves the diaphragm, which is another of the reasons why we can feel stiffness, which is another of the critical muscles. So maybe I take a couple of breaths, then I go down, and I repeat the operation at least three or four times. I can do the same thing with the stick behind. I hit the same muscles, the palms tend to go forward, because in this way we give a little rotation, so I hold with my palms forward. Perfect. And we go back with the arms. In this way, we always stretch the small pectoral muscle, the large pectoral muscle, the musculature of the thoracic region. Always a deep breath, two or three breaths, then I go back, and I repeat for a cycle of three or four times. Obviously, then, every exercise that somehow reinforces the musculature of the spine, helps me to keep the spine straighter, logically. But these exercises are particularly interesting because at the same time I reinforce the back muscles and decrease the tension of the anterior musculature. By doing these exercises, I can immediately feel the shoulders more free, the breath more free, the cervical region more free, and in people who accumulate, who tend to accumulate a lot of emotional tension, I can also feel simply more relaxed, precisely because I have less contracted muscles, and I am less in a situation of alarm. Of course, what we have seen are not the only things that can be done. The more you train the musculature to be better, the better it is, but they are excellent starting points. To train your musculature to be better with my methods, I recommend you to look at the links in my profile, because there are all the free introduction lessons to my methodologies. That's all for this video. If you found it interesting, don't forget to leave a like, and don't forget to subscribe to my channels. Thank you very much for your attention. See you next time.