Iper-lordosi e ipo-lordosi, come allenarsi?
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Come allenarsi in caso di lordosi lombare particolarmente accentuata? La lordosi è una curva fisiologica della colonna vertebrale. Quando questa curva è particolarmente accentuata si parla di iper-lordosi e può dare qualche preoccupazione. Anche una ipo-lordosi, ovvero quando le curve sono in diminuzione, non è sintomo di benessere, e deve preoccupare tanto quanto la situazione opposta. Con l’aumento della sedentarietà l’appiattimento della curva lombare è sempre più frequente. Questi soggetti avranno una schiena più debole e meno mobile, con problemi anche a livello del bacino.
I soggetti con ipo-lordosi dovranno preferire gli esercizi in piedi, questo per cercare di ripristinare le giuste curve della schiena. Inoltre dato che i muscoli addominali sono più forti di quelli lombari bisogna preferire il rinforzo dei muscoli lombari, tralasciando quelli addominali che dovranno essere allungati con più attenzione.
I soggetti con iper-lordosi dovranno cercare di allungare maggiormente i muscoli lombari, e rinforzare maggiormente i muscoli addominali. Le differenze a livello fitness stanno semplicemente qui. Per il resto è necessario in entrambi i casi avere una buona muscolatura del core, e cercare di rinforzare soprattutto gambe e dorsali. E’ ovvio poi che si cercherà di rinforzare tutto il corpo e si cercherà di essere il più mobili ed elastici possibile. In entrambi i casi infatti, è importante avere una buona mobilità del bacino, facendo esercizi di retroversione e antiversione del bacino, sia in piedi sia in quadrupedia.
Certi leggeri squilibri si possono correggere con l’allenamento, altri invece no. Quando gli squilibri sono strutturali, ovvero quando è la colonna (l’osso) ad essere compromessa non possiamo farci molto. Avere comunque una buona muscolatura nasconde i problemi. Posso fare lo squat con bilanciere? In linea di massima sì, dipende dalla gravità della situazione. Ogni discorso è soggettivo e bisognerebbe farsi aiutare da un bravo fisioterapista.
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