Displacement immobility is a problem. But the expert guarantees: “It can be solved with simple movements of the cervical spine and stretches. Without neglecting the self-massage”
What to do when you are forced to remain stationary for many hours reduced spaces, properties in the same location? Be it plane, car, train, the hassle caused by one prolonged immobility, often accompany us for days. And even if in these pandemic times the ability to move it is limited, it does not mean that the problems are in lockdown: on the contrary they seem to have amplified. The solution we propose is suggested by our expert: “A specific mini-gym for flexibility of the entire musculature, which favors mobilization of the spinal column, restart the correct circulation blood and lymphatic, you relax the muscles contracted from having to stay in the same position for a long time ”he explains Milane Taboada, massage therapist, trainer, with degree in Motor Sciences -. It can be done at any time during the journey, but also immediately after, once you have reached your destination. Without neglecting self-massage of the diaphragm: helps relieve stress symptoms and sensation of anxiety that sometimes accompany a shift. By plane, by train, when possible, in the driving breaks if the vehicle used is the car, sufficient 15 minutes, also subdivided 5-5-5, without neglecting thebreathing: three minutes initials are sufficient, inhale and exhale deeply “.
–
Mobilize the cervical spine. 1 set of 10 repetitions. With the back extended and detached from the seat, feet resting, head in line with the bust, stretch the neck forward, without flexing or hyperextending.
–
Stretch i pectoral muscles. Hold: 30 seconds. 2 repetitions. While seated, bring your arms flexed back with your fists to the side of your spine. Press your elbows against the seat by arching your back and bringing your chest up
–
Self-massage the trapezium. 1 set of 5 reps per side. Flex one arm and place your fingers on the opposite shoulder. Slide the fingertips by pressing them on the part, from bottom to top, bending the head towards the hand opposite the shoulder.
–
Mobilize the ankles. 3 sets of 10 repetitions. Sitting on the edge, legs bent at right angles, lift the heels, extend the instep and rest on the forefoot. Then bring the toes up while keeping the heels on the ground.
–
Self-massage the diaphragm. 1 set of 3 repetitions. With your legs bent and crossed, bring your fingers under your side while inhaling. Breathe out while flexing the spine and pressing your fingers gently. Return to the starting position and repeat.
–
Follow us on our social channels!
–
February 6 – 13:49
© REPRODUCTION RESERVED
— .
