Dolore alla spalla e allenamento
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Il dolore alla spalla è molto comune nel mondo del fitness, è l’articolazione che più di tutte va incontro ad infortunio nei frequentatori di palestra. Solitamente si avverte dolore ai tendini della cuffia dei rotatori, e al capo lungo del bicipite. Le cause del dolore alla spalla possono essere molteplici. Si può avvertire dolore a causa di una lesione tendinea o muscolare, si può avvertire dolore a causa della rigidità articolare e muscolare, oppure a causa della postura (soprattutto cifosi) o ancora a causa di un sovraccarico funzionale. Anche l’invecchiamento e la genetica possono influire.
Molte volte la causa è da ricercare nel volume di allenamento eccessivo. Quasi tutti gli esercizi gravano sull’articolazione della spalla, e nel caso di articolazioni deboli e rigide si è più propensi ad infortunarsi.
Magari qualcuno di voi avrà già sentito parlare di impingement, ne riconosciamo di tre tipi: sub-acromiale, interno e coracoideo.
Per impingement sub-acromiale si intende un intrappolamento dei tendini tra la testa dell’omero e la volta acromion-omerale. Questo “pizzico” avviene soprattutto nelle tirate al mento, nelle alzate laterali e negli esercizi di spinta in generale. Si ipotizza che questo possa creare uno stress tale da provocare tendinopatia.
L’impingement coracoideo si verifica quando il tubercolo minore dell’omero invade il processo coracoideo della scapola, determinando uno stress sul tendine sottoscapolare. Capita più che altro ai tennisti e lottatori, ovvero con movimenti di flessione-adduzione e rotazione interna.
L’impingement interno si verifica con la compressione della porzione posteriore della cuffia dei rotatori e della porzione superiore del cercine contro la parete posteriore della glenoide. Tipica degli sport di lancio, ovvero con movimenti combinati di abduzione 90° e rotazione esterna. La causa più comune in questi casi è l’instabilità dell’articolazione abbinata ad una rigidità che non permette un movimento fluido.
Ora dopo questa piccola parte teorica, quello che ci interessa sapere è che il dolore può passare e dobbiamo evitare di farlo tornare.
Consigli per sconfiggere il dolore alla spalla
Riposo e farmaci è una visione vecchia e superata. I farmaci nascondono solo il problema ma non lo risolvono, e il riposo indebolisce la muscolatura, mentre il nostro obiettivo è rinforzarla. Vediamo qual è il modo giusto per recuperare da un infortunio alla spalla:
–Prima di tutto recarsi da un buon fisioterapista che ci consiglierà qualche esercizio di recupero e collaborerà con il personal trainer.
–Riposare 7-10 giorni ma non in modo passivo. E’ importante cercare di muovere l’arto il più possibile. In questo periodo faremo impacchi di ghiaccio per combattere l’infiammazione e faremo esercizi di stretching e posture.
-Dopo il periodo di inattività bisogna ricominciare con carichi bassi ed elastici e con esercizi che non creano dolore alla spalla. Se un determinato esercizio mi provoca dolore significa che devo sospenderlo. Bisogna cercare di rinforzare i muscoli della cuffia dei rotatori senza sovraccaricare l’articolazione. Una spalla forte è più stabile e meno propensa ad infortunarsi nuovamente. Si inizia quindi ad inserire tutti gli esercizi che non provocano dolore, con elastici e carichi molto bassi, evitando i bilancieri.
–Curare la tecnica degli esercizi. E’ fondamentale imparare a chiudere bene le scapole in esercizi come panca piana, lat machine e pulley e non solo. Un assetto piatto provoca grande impatto sull’articolazione della spalla, mentre una chiusura scapolare corretta (chiudo le scapole e inarco la schiena) permetterà al muscolo target di lavorare togliendo carico alle spalle.
–Preferire gli esercizi a presa neutra. Gli esercizi a presa neutra sono meno traumatici per l’articolazione, sono quindi da preferire, almeno inizialmente.
–Fare esercizi di mobilità e di stretching al termine di ogni allenamento. Una spalla rigida è più propensa a subire infortuni.
–Fare esercizi di cardio. Anche se non direttamente con gli arti superiori, fare esercizi come camminata, corsa o bicicletta possono aiutare a migliorare la circolazione e ridurre il dolore.
Altri consigli pratici
In caso di scarsa mobilità il pullover è un esercizio molto utile ma solo se eseguito con poco peso! Consiglio di inserirlo in ogni allenamento nel riscaldamento, con poco peso, giusto per migliorare la mobilità. Se eseguito con carico alto è pericoloso.
Un altro esercizio utile è il pulldown, discorso analogo del pullover. Il lento manubri è da preferire su panca 70°, eviteremo di farlo in piedi per evitare compensi con la zona lombare. Durante la lat machine è consigliabile inclinare il busto all’indietro per evitare una forzatura eccessiva e limitare l’estensione lombare. Evitare assolutamente la lat machine indietro, solo chi ha una buona mobilità può inserire questo esercizio nei propri allenamenti.
Come già detto è fondamentale la chiusura scapolare negli esercizi di “petto” come panca e dip, e preferire la presa neutra rispetto a quella classica. La presa neutra è da preferire sia negli esercizi indicati per i pettorali, sia per gli esercizi di spalle. E’ importante quindi rinforzare il trapezio e i piegamenti sulle braccia che stimolano molto il gran dentato e i muscoli scapolari.
Le alzate laterali inizialmente sono da preferire con i manubri anzichè ai cavi perchè il carico diventa importante solo dopo i 45° del movimento. Nelle alzate laterali ai cavi il carico è costante e per questo motivo potrebbero essere più dure per la cuffia. Le tirate al mento se incomplete, con i gomiti che si fermano all’altezza delle spalle anzichè andare in alto sopra le orecchie, possono essere una buona variante alle spinte in alto.
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Вечные Хиты – U2 – One скачать в mp3 и слушать онлайн бесплатно
Вечные Хиты – U2 – One скачать в mp3 и слушать онлайн бесплатно
Скачать песню Роза Алкожа – Сырдария бесплатно в mp3
Скачать песню Роза Алкожа – Сырдария бесплатно в mp3
Krov – Такой Же Как Ты скачать песню бесплатно на телефон и слушать онлайн в mp3
Krov – Такой Же Как Ты скачать песню бесплатно на телефон и слушать онлайн в mp3
Uranium Fever (Из Игры Fallout 4) – Elton Britt скачать в mp3 и слушать онлайн бесплатно
Uranium Fever (Из Игры Fallout 4) – Elton Britt скачать в mp3 и слушать онлайн бесплатно
Jamala – Люблю скачать песню бесплатно на телефон и слушать онлайн в mp3
Jamala – Люблю скачать песню бесплатно на телефон и слушать онлайн в mp3
Казахские Песни – Karlov – Менин Жаным скачать в mp3 и слушать онлайн бесплатно
Казахские Песни – Karlov – Менин Жаным скачать в mp3 и слушать онлайн бесплатно
Е2 Знакомы – Волны скачать в mp3 и слушать онлайн бесплатно
Е2 Знакомы – Волны скачать в mp3 и слушать онлайн бесплатно
Скачать песню Кирилл Майский – С Богом бесплатно в mp3
Скачать песню Кирилл Майский – С Богом бесплатно в mp3
Houston Rocket – Life Control скачать песню бесплатно на телефон и слушать онлайн в mp3
Houston Rocket – Life Control скачать песню бесплатно на телефон и слушать онлайн в mp3
Скачать песню Max Styler Feat. Alex Hosking – Sweet бесплатно в mp3
Скачать песню Max Styler Feat. Alex Hosking – Sweet бесплатно в mp3
Toby Andersen – A Beautiful American Hospital скачать в mp3 и слушать онлайн бесплатно
Toby Andersen – A Beautiful American Hospital скачать в mp3 и слушать онлайн бесплатно
Скачать песню Talibando – Game Plan бесплатно в mp3
Скачать песню Talibando – Game Plan бесплатно в mp3
Nita Strauss – Winner Takes All скачать песню бесплатно на телефон и слушать онлайн в mp3
Nita Strauss – Winner Takes All скачать песню бесплатно на телефон и слушать онлайн в mp3
Milen – Ибица скачать в mp3 и слушать онлайн бесплатно
Milen – Ибица скачать в mp3 и слушать онлайн бесплатно
Скачать песню Русская Музыка – Звери – Я С Тобой бесплатно в mp3
Скачать песню Русская Музыка – Звери – Я С Тобой бесплатно в mp3
Казахские Песни – Mynbay – Eski Gashygym скачать песню бесплатно на телефон и слушать онлайн в mp3
Казахские Песни – Mynbay – Eski Gashygym скачать песню бесплатно на телефон и слушать онлайн в mp3
Скачать песню Ошибся Номером – Нарисуй бесплатно в mp3
Скачать песню Ошибся Номером – Нарисуй бесплатно в mp3
Міша Крупін – У Нашому Місті скачать песню бесплатно на телефон и слушать онлайн в mp3
Міша Крупін – У Нашому Місті скачать песню бесплатно на телефон и слушать онлайн в mp3
Українські Хіти – Вася Club – Ой, Вей скачать в mp3 и слушать онлайн бесплатно
Українські Хіти – Вася Club – Ой, Вей скачать в mp3 и слушать онлайн бесплатно
Чинури – Ялла скачать в mp3 и слушать онлайн бесплатно
Чинури – Ялла скачать в mp3 и слушать онлайн бесплатно
Скачать песню Группа Ленинград – Мне Бы В Небо бесплатно в mp3
Скачать песню Группа Ленинград – Мне Бы В Небо бесплатно в mp3
Украинские Хиты – Ірина Федишин – Секрет скачать песню бесплатно на телефон и слушать онлайн в mp3
Украинские Хиты – Ірина Федишин – Секрет скачать песню бесплатно на телефон и слушать онлайн в mp3
Скачать песню Dj Piligrim И Юлдуз Усманова – Танхоман бесплатно в mp3
Скачать песню Dj Piligrim И Юлдуз Усманова – Танхоман бесплатно в mp3
Mambolosco – Guarda Come Fl3Xo скачать песню бесплатно на телефон и слушать онлайн в mp3
Mambolosco – Guarda Come Fl3Xo скачать песню бесплатно на телефон и слушать онлайн в mp3
Гурт Made In Ukraine, Костянтин Подільськии – Наречена скачать в mp3 и слушать онлайн бесплатно
Гурт Made In Ukraine, Костянтин Подільськии – Наречена скачать в mp3 и слушать онлайн бесплатно
Скачать песню Українські Хіти – Дзідзьо – Моя Мала бесплатно в mp3
Скачать песню Українські Хіти – Дзідзьо – Моя Мала бесплатно в mp3
Украинские Хиты – Dovi – Мелодія скачать песню бесплатно на телефон и слушать онлайн в mp3
Украинские Хиты – Dovi – Мелодія скачать песню бесплатно на телефон и слушать онлайн в mp3
Blood Red Throne – Every Silent Plea скачать в mp3 и слушать онлайн бесплатно
Blood Red Throne – Every Silent Plea скачать в mp3 и слушать онлайн бесплатно
Скачать песню Samir, Reks – Eat Well, Travel Often бесплатно в mp3
Скачать песню Samir, Reks – Eat Well, Travel Often бесплатно в mp3
Irina Mejoueva – Fantaisie-Impromptu In C-Sharp Minor, Op. 66 скачать песню бесплатно на телефон и слушать онлайн в mp3
Irina Mejoueva – Fantaisie-Impromptu In C-Sharp Minor, Op. 66 скачать песню бесплатно на телефон и слушать онлайн в mp3
Michiel Borstlap – Water скачать в mp3 и слушать онлайн бесплатно
Michiel Borstlap – Water скачать в mp3 и слушать онлайн бесплатно
Скачать песню X Ambassadors – Fallout бесплатно в mp3
Скачать песню X Ambassadors – Fallout бесплатно в mp3
Erkhann – Аманатым скачать песню бесплатно на телефон и слушать онлайн в mp3
Erkhann – Аманатым скачать песню бесплатно на телефон и слушать онлайн в mp3
Спокойная Музыка – В Дорогу скачать в mp3 и слушать онлайн бесплатно
Спокойная Музыка – В Дорогу скачать в mp3 и слушать онлайн бесплатно
Скачать песню Артик & Асти – Сладкий Сон бесплатно в mp3
Скачать песню Артик & Асти – Сладкий Сон бесплатно в mp3
Aventura – Brindo Con Agua скачать в mp3 и слушать онлайн бесплатно
Aventura – Brindo Con Agua скачать в mp3 и слушать онлайн бесплатно
Леша Свик – Бывшим скачать песню бесплатно на телефон и слушать онлайн в mp3
Леша Свик – Бывшим скачать песню бесплатно на телефон и слушать онлайн в mp3
Кудайберген Жалгас – Гажап Омирим скачать в mp3 и слушать онлайн бесплатно
Кудайберген Жалгас – Гажап Омирим скачать в mp3 и слушать онлайн бесплатно
Скачать песню Казахские Песни – Meirambek Besbayev – Сырттай Гашык Адаммын бесплатно в mp3
Скачать песню Казахские Песни – Meirambek Besbayev – Сырттай Гашык Адаммын бесплатно в mp3
Vnas – Menq Ov Duq Ov скачать песню бесплатно на телефон и слушать онлайн в mp3
Vnas – Menq Ov Duq Ov скачать песню бесплатно на телефон и слушать онлайн в mp3
Pussykiller – Я Ищу Тебя Но Падаю Снова С Ног Я Падаю скачать в mp3 и слушать онлайн бесплатно
Pussykiller – Я Ищу Тебя Но Падаю Снова С Ног Я Падаю скачать в mp3 и слушать онлайн бесплатно
Скачать песню Chris Grey – Let The World Burn (Sped Up) бесплатно в mp3
Скачать песню Chris Grey – Let The World Burn (Sped Up) бесплатно в mp3
Lifesick, Mark Whelan – Rude Awakening скачать песню бесплатно на телефон и слушать онлайн в mp3
Lifesick, Mark Whelan – Rude Awakening скачать песню бесплатно на телефон и слушать онлайн в mp3
Dmitry Paperno – Piano Sonata No. 2 Sonata Fantasy, Op. 19 I. Andante скачать в mp3 и слушать онлайн бесплатно
Dmitry Paperno – Piano Sonata No. 2 Sonata Fantasy, Op. 19 I. Andante скачать в mp3 и слушать онлайн бесплатно
Скачать песню Lucas Debargue – 3 Romances Sans Paroles, Op. 17 Romance No. 1 бесплатно в mp3
Скачать песню Lucas Debargue – 3 Romances Sans Paroles, Op. 17 Romance No. 1 бесплатно в mp3
Sawyer Brown – Nashville Cat скачать песню бесплатно на телефон и слушать онлайн в mp3
Sawyer Brown – Nashville Cat скачать песню бесплатно на телефон и слушать онлайн в mp3
Dj Allan & Sam Feldt – Hold Me Close (Justin Caruso Extended Remix)(Clean) скачать в mp3 и слушать онлайн бесплатно
Dj Allan & Sam Feldt – Hold Me Close (Justin Caruso Extended Remix)(Clean) скачать в mp3 и слушать онлайн бесплатно
Скачать песню Claude Helffer – Images, Deuxime Srie, L. 111 No. 2 бесплатно в mp3
Скачать песню Claude Helffer – Images, Deuxime Srie, L. 111 No. 2 бесплатно в mp3
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