Iper-cifosi. Come allenarsi?
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La cifosi è una normale curva fisiologica della schiena a livello toracico. Il problema insorge quando questa curva è troppo accentuata. In questo caso parliamo di iper-cifosi. Come abbiamo visto per la lordosi, a preoccupare deve essere tanto l’eccesso nelle curve, quanto la mancanza di curve e l’allineamento vertebrale. Il problema più comune è l’iper-cifosi, questo a causa dell’utilizzo eccessivo di smartphone e di posture “scorrette” da seduti.
Una iper-cifosi porta inevitabilmente anche a problemi cervicali. Il capo sarà protratto in avanti con conseguenti dolori e problemi al collo. Con l’aumento della sedentarietà i problemi posturali sono in aumento. Stare seduti con le spalle in avanti e la schiena curva in avanti può portare appunto a rendere i soggetti cifotici. Dobbiamo cercare di curare la postura anche quando siamo seduti cercando di mantenere le corrette curve fisiologiche della schiena.
La postura cifotica si può cercare di correggere qualora l’alterazione non sia a livello strutturale (delle vertebre). Dobbiamo pensare che un soggetto cifotico ha i muscoli pettorali forti e contratti e muscoli dorsali deboli. Logicamente dobbiamo cercare di allungare il più possibile i muscoli pettorali, e anche le spalle, e cercare di rinforzare maggiormente i muscoli della schiena per far sì che “tirino” le spalle indietro. E’ molto importante lavorare bene anche sulla mobilità scapolare con esercizi come il voltabraccia e altri esercizi importanti come il fly manubri o le croci inverse ai cavi.
A causa della rigidità delle spalle si possono sentire dolori in esercizi come le spinte in alto e le alzate laterali, dobbiamo quindi cercare di aprire la postura il più possibile con esercizi mirati.
Sono sconsigliati esercizi di rinforzo eccessivi per gli addominali, sempre per lo stesso discorso dei pettorali. Dobbiamo cercare di allungarli e non di contrarli ulteriormente. Ovviamente non significa che non si allenano più pettorali e addominali, significa che bisogna rinforzare maggiormente i muscoli dorsali e scapolari. Magari faremo un esercizio per i pettorali e tre per i dorsali (è solo un esempio, è tutto soggettivo e da valutare di caso in caso). Posso fare squat con bilanciere? In linea di massima sì, dipende però dai casi. E’ tutto soggettivo, sarebbe bene farsi seguire da un esperto.
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