PHYSICAL ADVICE - POSTURAL GYMNASTICS T.I.B. -

Appendix - Physical Advice

• Man is first of all a motor animal. Correct physical activity is of fundamental importance for physical and mental well-being. Our physique has evolved to allow us long walks, short runs and good climbing in a natural environment. L " physical activity should therefore respect our "genetic tendencies" involving as many muscles and joints as possible, but always in a moderate way. In addition it is good that it is also rewarding from a mental point of view. The importance of physical activity remains intact at all ages.
Practicing intensely and for a long time sports and activities that excessively increase abdominal pressure and on the joints, in particular on the spine (weight lifting) and with too many jumps and / or hops can, over time, cause joint, muscle and circulatory problems.
• It is good to always keep in mind that muscle lengthening (stretching) has the same importance as muscle strengthening, as well as joint mobilization and motor re-education. A physical activity program must be comprehensive and at the same time personalized and must take into account the basic principles of physical exercise as well as the problems associated with the current lifestyle.
• Good posture is essential for physical and mental well-being. As modern posturology has shown, man does not adapt to flat ground, therefore it is good to walk as much as possible on natural (uneven) terrain and avoid the use of shoes with heels and narrow toes. For the same reason, the use of orthotics or ergonomic footwear can also be very useful for preventive or performance purposes. Always for preventive purposes, it is good that children play as much as possible barefoot on uneven ground; this will probably mean more falls but also back and healthier teeth It should also be borne in mind that other factors strongly influence our balance system: the vestibular apparatus, the sight and the stomatognathic apparatus.
• In the case of sedentary professional activity, it is necessary to take care of the ergonomics of one's workstation so that it is as comfortable as possible. In such cases, it is also advisable to often change one's position by interspersing walks of a few minutes. At the same time it is good to avoid standing still for long periods of time (if you are forced to do so for professional reasons, get up often on your toes to activate the muscular circulatory pump of the soles of the feet and calf).
• Good posture and correct physical activity promote adequate breathing which, in turn, will contribute significantly to psycho-physical well-being. Respiratory re-education must always be an integral part of any physical activity program.
• Always listening and respecting the needs of your body by taking the necessary breaks, especially in activities with repetitive movements and heavy work, is of fundamental importance.
• With the same regularity with which you take care of your hair, skin, etc., it is smart to take care of your muscles and joints as a preventative measure. To this end, in addition to regularly carrying out a good physical activity, it is very useful to periodically receive an appropriate massage. A part of the body that is so neglected when it is of enormous importance to general well-being is the neck. Our "modern" habits of life (study, car, TV, video games, computers, etc.) penalize him a lot. It is from the neck that the nourishment passes to the brain, on which everything or almost everything depends. The conditions of the arteries that feed the neck are inevitably, given the close contact, very dependent on the muscular state (in particular the vertebral artery which crosses the transverse aisi of the cervical vertebrae). A stiff, contracted neck can be synonymous with a non-ideally fed brain with possible negative consequences.

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