Valutazione posturale

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Valutazione posturale

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Un bravo professionista deve partire da una valutazione posturale. Non siamo tutti uguali, tutti hanno degli squilibri e dei “problemi”. La valutazione posturale è importante per capire che tipo di lavoro fare, che tipo di carenze muscolari abbiamo di fronte e cosa può crearci problemi in futuro. La postura molto difficilmente si riesce a migliorare. Io faccio sempre questo esempio: ci hai messo 30 anni per avere questa postura, magari un po’ di cifosi, o scoliosi oppure ginocchia in valgismo, come puoi pensare di sconfiggere questi problemi con 3 ore settimanali di allenamento?

Se la struttura ossea non si è modificata si è ancora in tempo per correggere il problema, se invece la colonna ha subito dei danni difficilmente si riuscirà a migliorare. La muscolatura comunque ci aiuta e nasconde parte del problema.

Ovviamente non voglio dire che non si devono fare esercizi specifici per la postura, ma non mi piace creare false illusioni. Possiamo certamente evitare di peggiorare la situazione e correggere il possibile, ma i miracoli come sempre non esistono. E’ un capitolo molto complesso, io mi limito a descrivere i casi più comuni e quello che riguarda il mio lavoro. Una valutazione posturale può essere utile per valutare il percorso da fare e capire come lavorare. In caso di problemi particolari mi appoggio sempre ad un bravo fisioterapista. Credo che collaborare con un esperto sia importante sia per me che per il cliente.

A quale categoria appartiene il nostro cliente

All’inizio della visita per la valutazione posturale mi accorgo subito a quale categoria appartiene il cliente:

L’ECTOMORFO (il magro per natura) necessiterà di un allenamento più improntato sulla forza, perchè fatica a mettere massa sia grassa che magra. Aumentando la forza andiamo a fargli avere risultati più lentamente ma più duraturi.

Il MESOMORFO è un soggetto “normale” con un buon metabolismo e non fatica a mettere massa magra o perdere peso.

L’ENDOMORFO è un soggetto un po’ cicciottello, è pigro per natura e fatica a perdere peso. Dovrà curare la dieta e avere degli esercizi cardiovascolari nell’allenamento per abituare il corpo ad ossidare i grassi. Dopodichè andremo a vedere eventuali squilibri, scompensi e guardiamo la postura del nostro cliente per vedere come comportarci.

La colonna vertebrale

Riguardo la colonna vertebrale abbiamo 3 casi principali posturali: cifosi, lordosi, scoliosi. La valutazione posturale ci indica se e quale problema della colonna vertebrale può dare problemi al cliente.

-Così in caso di soggetto con CIFOSI DORSALE dobbiamo cercare di allungare i pettorali, i deltoidi e gli intrarotatori. In modo semplicistico possiamo dire che il petto è forte e porta in avanti spalle e schiena creando una gobba. Quindi dobbiamo rinforzare i muscoli posteriori per cercare di bilanciare la parte anteriore con la parte posteriore. Personalmente ho visto dei soggetti migliorare molto ma non perché io sia bravissimo o perché ho l’esercizio magico, bensì perché con gli allenamenti fatti bene, oltre ad imparare gli esercizi, allungare i muscoli e rinforzarne altri, avremo una maggiore consapevolezza del nostro corpo, faremo più attenzione alla postura, impareremo a “tirare indietro” le spalle, non è cosa da poco.

-In caso di LORDOSI LOMBARE, molto comune nelle donne, avremo la muscolatura lombare insieme allo psoas e alla muscolatura dorsale che causano un’antiversione (sedere in fuori come quando si eseguono gli squat, l’opposto si chiama retroversione e si ha quando facciamo addominali ad esempio, contraggo i glutei e porto il pube verso l’ombelico) del bacino. Dobbiamo quindi cercare di allungare la muscolatura sopra citata, gli ischiocrurali, i glutei e rinforzare il core e gli addominali.

-In caso di SCOLIOSI dobbiamo capire a che livello è. Qualora sia di leggera non avremo grossi problemi. In caso di scoliosi pesante io evito l’utilizzo di bilancieri sulle spalle e grossi carichi che gravano sulla colonna.

A livello muscolare STIRAMENTO o CONTRATTURA?

Di fronte a problemi muscolari dorsali solitamente siamo di fronte a contratture o stiramenti. Con un’attenta valutazione posturale e con l’aiuto di un fisioterapista saremo in grado di sapere qual è il problema e come risolverlo. Se siamo di fronte ad una debolezza muscolare dobbiamo cercare di rinforzare, se siamo di fronte ad un sovraccarico dobbiamo cercare di allungare. Quando ci sono dei compensi solitamente siamo di fronte a debolezza muscolare, un esempio è muovere il collo involontariamente durante il pulley, questo implica una debolezza dei muscoli cervicali, debolezza che andrà colmata.

Nel caso del pullover gli scompensi invece indicano una rigidità della spalla, bisognerà intervenire con mobilità e stretching. Una rigidità della spalla può portare problemi anche sulla panca, risulta importante correggere questo problema per evitare problemi di infiammazione alla cuffia o altre complicanze.

Le gambe

Per le gambe e i problemi delle ginocchia abbiamo la possibilità di casi di valgismo e di varismo, flexum e recurvatum.

-In caso di GINOCCHIO VALGO, cioè le gambe ad X, dobbiamo cercare di tonificare gli arti inferiori, soprattutto il tensore della fascia lata. E’ importante evitare esercizi con passo largo, quindi preferire un passo più stretto nello squat, magari con una palla tra le ginocchia per evitare di chiuderle. E’ un problema tipico delle persone obese.

-In caso di GINOCCHIO VARO (il ginocchio da calciatore) dobbiamo eseguire esercizi di rinforzo soprattutto sull’interno coscia e utilizzare tavolette propriocettive, per far sì che i legamenti del ginocchio si rinforzino e non diventino troppo lassi.

-In caso di GINOCCHIO RECURVATO (iperteso) dobbiamo cercare di rinforzare il polpaccio, potenziare gli ischiocrurali, il gluteo e lo psoas e cercare di non trascurare l’allungamento.

-Il caso opposto è il GINOCCHIO FLESSO, ovvero a causa di un quadricipite troppo forte avremo un ginocchio che non si distende bene. Dobbiamo cercare di eseguire un rinforzo di polpacci e ischiocrurali e un allungamento del quadricipite.

Ritornando alla muscolatura la respirazione gioca un ruolo fondamentale sulla nostra postura e sulle contratture muscolari soprattutto dorsali e cervicali, un respiro corto può portare a lordosi. La RESPIRAZIONE DIAFRAMMATICA è consigliata per rilassare la muscolatura, io consiglio di “forzare” questa respirazione al mattino appena svegli facendo 15 respiri. Consiste nell’inspirare gonfiando la pancia ed espirare sgonfiando la pancia, in tutto questo il torace non deve intervenire. Provate a mettere una mano sulla pancia e una mano sul torace, si deve muovere solo la pancia. E’ importante imparare ad eseguire questa respirazione.

Puoi contattarmi e richiedere la tua visita posturale al costo di 30 euro.

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