POSTURAL GYMNASTICS T.I.B. - GYMNASTICS OF MAXIMUM EFFECTIVENESS FOR TODAY'S MAN - SPORT-AND-HEALTH

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Postural gymnastics T.I.B.

gymnastics of maximum effectiveness for the man of today

Edited by Dr. Giovanni Chetta

Both types of stretching (district and global) can be combined with specific eccentric isometric stretching exercises or PNF techniques(Proprioceptive Neuromuscolar Facilitation). This method, developed by the American neurophysiologist Herman Kabat at the end of the 1940s as a neuromuscular re-education, consists of isometric contractions of the muscle group, for about 15-20 seconds, after having placed it in maximum elongation. This allows, through the activation of the organs tendon muscles of the Golgi and of the relative inverse myotatic reflex, a subsequent further relaxation, therefore elongation of the muscle group involved.
Finally, it "sprung stretching" , a type of muscle stretch that was once very popular, can be harmful. The muscles are in fact protected by fused neuromuscular proprioceptors which activate the spinal myotatic reflex (ROT), when the former are subjected to excessive stretching, contracting them. The consequences of all this can be microtraumas, strains and muscle tears that create scars in the muscle tissue with a consequent decrease in its permanent elasticity.
For postural and lifestyle reasons, there are some muscles that tend to be hypertonic and short and therefore will mostly be stretched, and hypotonic muscles that tend to weaken that will mainly be strengthened. Here are some examples of what often happens.

Muscles prone to hyperactivity

Muscles prone to hypoactivity

- dorsal part of the body -

Triceps sural

Small and middle gluteus

Ischio-crurali

Middle and lower trapezius)

Lumbar paravertebral

Anterior toothed

Square of the loins

Above and subspinous

Upper trapezius

Deltoid

Scapula elevator

- ventral part -

Adductors of the thigh

Tibialis anterior

Rectus femoris

Foot Extensors

Tensor of the fascia lata

Peronieri

Goose leg muscles

Medial vast

Ileopsoas

Wide lateral

Small breastplate

Big breastplate

Subscapularis

Abdominal muscles

Scaleni

Deep neck flexors

Sterno-cleido-mastoid

Digastric

Chewing muscles

- Upper limbs -

Pronators and supinators

Extensors and flexors

More precisely i postural muscles real, also called static otonic (shunt-muscles), constantly act as anti-gravity systems (they are the tie rods that make our skeleton stand) remaining in tension; they have a predominantly tonic, stabilizing action. For this reason they are deep muscles, rich in fibrous connective substance and predominantly red muscle fibers (type I muscle fibers or Slow Twitch) or with a high content of myoglobin (due to the high oxygen consumption required) and are governed by motor neurons a low rate of discharge (slow acting but resistant muscles). They naturally evolve towards shortening. It is their constant reduction of elasticity that involves joint compression and the consequent premature wear (arthrosis, reduction of the range of movement, tendonitis, etc.). They represent about 2/3 of our musculature. Their constant lengthening is essential through properly performed stretching.
On the contrary, the muscles dynamic ophasics (spurt-muscles) are the muscles of movement, accelerators. They act only if a certain command occurs and for this reason they are superficial, rich in white muscle fibers (muscle fibers type IIa and IIx or Fast Twitch) with a diameter greater than muscle fibers type I, poor in connective tissue and innervated by high motor neurons. frequency of discharge (muscles fast but not very resistant). Over time they tend to weaken normally. Muscle strengthening activity, which must be performed regularly (especially with advancing age), must particularly affect this phasic muscle component.

Regarding the "intensity of" physical exercise, it is good to underline the benefits of proper exercise moderate physical activity: relaxation of muscle tension and improvement of muscle tone, blood circulation and breathing, restoration of autonomic control and the correct sleep / wake cycle, lowering / regularization of blood pressure, improvement of general metabolism, strengthening of the immune system, increased release of endorphins, improved posture and motor skills. On the contrary, "intense physical activity involves excessive stress in particular musculoskeletal and cardiovascular, with an apparent and temporary benefit. The psycho-physical problems deriving from overtraining (overtraining) are well known in sports.
In postural gymnastics TIB Muscle strengthening exercises focus on dynamic muscles and are performed, free body or with the use of special bands, in a slow and controlled manner, seeking maximum fluidity and precision, in order to prevent damage and discomfort and obtain maximum efficiency The sessions, lasting at least 1.5 hours, are interspersed with short breaks in order to increase muscular and general endurance.
Muscle stretching exercises mainly involve the use of the stretching technique of the myofascial chains.