The natural elements are closely related to disciplines such as yoga, in which a deeper connection and bond is sought with the energies of nature and the universe. That is why many asanas (postures) carry a name derived from an animal or, in general, from nature . Many of these are recommended by specialists for physiotherapy or rehabilitation purposes, but they often ignore their real meaning and symbolism. However, there are some figures that, if carried out with this awareness , bring an even greater benefit . This is the case, for example, with movements that promote joint mobility.
Often the fundamental role of the joints is underestimated because, at least up to a certain age, they function well without excessive problems; however this is a wrong and superficial attitude, because it is precisely healthy joints that allow you to do physical activity correctly and to exploit all the muscular potential.
Contrary to what many people think, exercise does not only have a positive influence on the muscles. The movement also strengthens joints and ligaments.
WHAT ARE THE EXERCISES
Here are some simple stretching and relaxation exercises , widely used as a basic preparation in yoga, which help mobilize the main and most stressed joints, namely:
- hip bone
- shoulders
- knees
- vertebral column
Exercise 1: CIRCONDUCTIONS OF THE HIPS
Standing with your legs shoulder-width apart, bring your hands to your hips and, flexing your knees slightly, make 10 turns anticlockwise with the pelvis and then 10 turns clockwise, three times . As an aid in carrying out the rotational movement correctly, imagine drawing circles with the coccyx; as a result, the pelvis will move slightly forward, slightly to the side and slightly backward.
Attention: the legs must remain stationary.
Exercise 2 : SHOULDER ROTATION
While standing or sitting, perform rotational movements with both shoulders, first rotating the shoulders backwards (counterclockwise) and then rotating them forward (clockwise). The movement must be slow but deep: it can help to spread the arms parallel to the floor, from here to place the hands on the shoulders and imagine drawing circles with the elbows. When done correctly, rolling the shoulders back can feel how the shoulder blades come together. Hearing some creaking, especially for those who work in a bent or sitting position during most of the day, is completely normal.
Exercise 3 : KNEE MOBILITY
In a lying position, bend one leg while keeping the other straight with the hammer foot and very slowly raise it up to the height of the other bent knee, then slowly lower it until it rests on the ground. A useful variant for those who want to strengthen the vastus medialis in case of chondropathy can be to perform the same movement but with the foot of the leg to be lifted slightly rotated outwards; on the other hand, those who want to strengthen quadriceps and adductor muscles around the knee to give greater stability to the joint can, starting from the same position, perform a slow crescent movement with the foot always facing outwards.
Exercise 4 : FLEXIBILITY OF THE SPINE AND BACK
Also called " cat position ", it is one of the classic yoga positions and one of the typical rehabilitation exercises recommended by specialists. In fact, it dissolves the stiffness of the back, making the spine, neck and shoulders elastic and flexible. Positioned on all fours, keep the knees in line with the hips and arms straight and perpendicular to the shoulders: the hands must be in the same line as the knees and the weight must be distributed evenly on the latter and on the arms.
- As you exhale , lower your head by bringing your chin to your throat; at the same time slightly contract the abdomen to be able to lift the scapular area, that is the highest area of the back, without too much effort, as if you wanted to form a kind of "hump" and "lower" the coccyx towards the ground as much as possible; the more attentive can perceive a very slight curvature even in the lower back during this phase.
- Breathing in deeply and slowly, simultaneously raise the head and coccyx upwards as much as possible; the central part of the back will naturally lower, following a curvature opposite to the previous one. It is a cycle, to be carried out following the breath , which can be repeated at will as regards the repetitions.
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