Rinnovare l’energia mentale e fisica

NUOVO VIGORE, ANCHE SESSUALE: STRETCHING, DANZA, YOGA TUTTI ATTORNO ALLO PSOAS

Ne ho lette, ma, soprattutto, provate tante. La soluzione è sempre la stessa: non fare vita sedentaria e, quando ci muoviamo, farlo in modo quanto più consapevole possibile.

I risultati del fisico di oggi, sulla sofglia dei 40 anni, mi permettono di confermare che si può tornare a risvegliare il corpo con effetti sorprendenti, anche a quarant’anni. Per quanto riguarda il delicato e fondamentale tema dell’emertgia vitale, ho già scritto un articolo sul gran de gluteo ed ora confermo, approfondendo e riportando l’attenzione al muscolo addominale posteriore conosciuto come psoas, all’anca ed alla zona ileo sacrale.

Che si faccia sport, ginnastica di qualsiasi tipo, fitness, yoga, il dato importante è che questa zona del corpo, che collega la parte superiore con quella inferiore, che è di fatto centro energetico e vitale, snodo fra la parte di collegamento con la terra (si pensi a tutti gli sport basati sulla corsa e l’agilità) e la parte di lancio e spinta verso l’alto (si pensi al salto in alto, alla danza, ma si pensi anche all’agilità richiesta nel nuoto) va stimolata e tenuta curata non con un semplice stretching, ma con sequenze di esercizi opportunamente studiati.

In questo senso ci viene incontro lo yoga, una pratica basata su sequenze di posizioni armoniosamente concatenantesi, seguendo le linee del corpo, il percorso di pieni e vuoti e di flussi energetici creati con l’aiuto della respirazione. Arg0mento forse più che mai dibattuto, dopo Occidentali’s Karma, lo yoga è una pratica millenaria a disposizione di tutti, che non forza il corpo in nessun modo, ma lo stimola a riconoscere e superare i propri limiti con la sapiente gradualità della respirazione e della meditazione. Praticare yoga non significa e non comporta entrare in nessun circolo o club di meditazione, significa scegliere un buon istruttore o leggere buoni libri ed iniziare un percorso di riflessione su stessi, in un contesto di unità corpo e anima, alla ricerca e verso l’affinamento della propriocezione, ovvero della capacità di percepire noi stessi come unità di parti, da soli e nello spazio in comunicazione con gli altri, sia come corpo che come anima, dialogando in modo quanto più armonioso possibile.

Da donna, io amo la danza e tutte le forme di pilates basate sulle sequenze di danza classica, oltre allo yoga. Amo sentire che le sequenze neceessarie a sbloccare e mantenere agile la mia parte vitale siano suggerite da sequenze armoniose di movimenti tipici delle ballerine, amo farlo ispirando i movimenti ad una musica che mi piace, perchè, comunque, questi esercizi sono faticosi e la giusta compagnia musicale mi sostiene nello sforzo, mella riflessione, nel miglioramento.

Chi fa sport sa bene cosa significhi recuperare un centimetro di allungamento, allungare muscoli e tendini, torcersi, toccare il pavimento con polmi e petto, fare la spaccata. Quando il muscolo tira, fa male. Ancora più male prova lo spirito quando capisce che col corpo non c’è scorciatoia, tecnologia o medicina o altro da fare se non  esercitarsi il giorno dopo e quello dopo ancora.

Queste sequenze sono universali e si possono declinare nell’atletica e in attività “più scattose”. Superfluo dire che la vivacità sessuale sia positivamente stimolata dalla salute fisica e dall’attenzione a questi esercizi.

Riprenderò questo argomento più avanti e vi lascio ai testi originali in inglese, oltre che ad un buon istruttore.

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Liberamente tratto da/Freely extracted by Biotrust

“Your hips are the bridge between your upper body and lower body. They are at the center of your body’s movement. Sitting within the well of your hip and lower spine is the psoas major muscle, one of the two muscles that makes up the iliopsoas. It’s often called the “mighty” psoas for the many important functions it plays in the movement of your body.

The psoas is the only muscle in the human body connecting the upper body to the lower body.

The muscle attaches to the vertebrae of the lower spine, moves through the pelvis and connects to a tendon at the top of the femur. It also attaches to the diaphragm, so it’s connected to your breathing, and upon it sits all the major organs.

A functioning psoas muscle creates a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen, supports the organs in the pelvic and abdominal cavity and gives you greater mobility and core strength.

When it functions well, it has the power to

  • help you achieve peak performance day after day after day.
  • rapidly drop ugly body fat that stubbornly clings to your body.
  • train harder, heavier and gain strength faster than you thought possible.
  • hit your peak of sexual health.
  • flood your mind and body with renewed energy and vigor.

Put simply, this muscle is the core of activity in your body. So, when it’s out of balance or if the psoas tightens, there are serious consequences which flow throughout the body.

And there’s one activity, in particular, that’s the sworn enemy of your psoas muscle, sitting and fat and is killing your sex life. It may be the most harmless activity known to man, but it’s also one of the biggest dangers to your health.

Even if you’re the most active of athletes, you may still suffer from a tight psoas due to the amount of time you spend each day planted to a chair.

Weakness, shortening and tightness develops in the muscle through sitting for extended periods of time, poor sleep posture and even stress and tension.

Here are 3 ways that sitting is killing your physical and emotional health:

Bulging belly syndrome: Wonder why your stomach still sticks out even though you’re hammering the core exercises every day? It’s a common myth that bulging belly is due to weak abdominal muscles. The real cause is likely to be tight psoas muscles, which cause the lower back to curve pushing out the stomach. When the psoas works properly it pulls the abdomen back tucking the tummy in, giving you a strong, flat stomach.

Fat loss inhibitor: As the body’s “fight or flight” muscle, your psoas is deeply connected to our natural survival instinct. It instantly tightens in moments of danger to either protect you (in a fetal position) or help you run, fueled by the release of adrenaline. However, if your psoas is constantly tight, it signals to the body you are in constant danger, leading to overworking of the adrenal glands. When this happens, your immune system suffers and your body automatically switches into fat storing mode in anticipation of danger. Can’t shift that weight? Blame your hips also known as your “survival muscle”.

Lack of sexual performance: Sitting all day causes your hips to become stuck in a forward thrust position. This leads to pulling on the lower back and decreased blood flow and circulation through the hips and to where it matters. Sitting is your enemy in the quest to discover peak health, because of the wide-ranging impact it causes to your most vital muscle.

Diagnosing tight hip flexors is tricky. If you’ve seen a therapist or physician, chances are they weren’t able to pinpoint the issue. Buried so deep within your abdomen, it’s no wonder identifying it as the root cause of any of your symptoms is difficult to do.

It’s why tight hip flexors are left undiagnosed and untreated for far too long, as physicians look for a simpler explanation.

ever, knowing this hands you the power to finally do something about it before it’s too late.

Why “Static” Stretching Alone Isn’t the Answer: Knowing you have tight hip flexors is one thing. Knowing how to fix your hip flexors is another challenge altogether. If you trust so-called experts on Youtube and online, they’ll have you believe it’s simply a case of holding a few static stretches for a period of time to try and lengthen the muscle. Or rolling around with a tennis ball stuck to your hip (as if that will really make any difference). It takes more than a tennis ball and foam roller to unlock your hip flexors and doing it wrong could cause even MORE damage.

The reason few people manage to fix their hip flexors is simple.

It’s really a hard area to reach: If you see how the psoas is attached within your body, it’s buried deep inside your core making it tough to access. It’s a hard muscle to find, let alone train.

Static Stretching Has Its Place – But You Need To Attack Your Hips With A Variety Of Movements. So it’s little wonder why trying to loosen it requires more than a simple static hip flexor stretch like the one below you’ve probably tried before.

You’ve probably found you’re spending (or wasting) hours of your time stretching this way only to find it’s having minimal effect. That’s because you need to attack the muscle from a variety of angles using a variety of exercise techniques and modalities in order to “unpack” the muscle in the right way.

The truth is, you can learn to release your tight hip flexors on your own. If you think of your psoas as a combination safe lock, there are several numbers that will unlock it but they need to be entered in the right order. There are a number of specific movements beyond simple static stretching you can use to unlock and loosen your hips, legs and back.

PNF Stretching: PNF is an acronym for proprioceptive neuromuscular facilitation. It is a technique where you are activating a specific muscle in order to relax the muscles around a joint so you can decrease the stiffness around a joint.

Dynamic Stretching: This is where you are activating the muscle around a joint and moving that joint through its full range of motion in a progressive manner. This leads to an increased range of motion around the joint, warming up of the muscle around the joint and improved circulation around the joint. Think of high knees or butt kicks.

Dimensional Core Stability Exercises: With these exercises we are targeting the muscle in all planes of movement so the core and abdominal muscles have good activation, endurance and strength in all planes of movement which leads to a decrease in unnecessary damaging stress on joints.

Mobility Exercises: In these exercises, we are targeting the joint and doing movements and exercises that help the joint function optimally. This allows a joint to move more freely.

Fascia Stretching: In this unique technique, we are targeting the tissue that muscles are surrounded in and working on loosening and lengthening the fascia. Few people understand the negative effect this tissue can have on your body.

Muscle Activation Movements: Due to all of our sitting and daily technology use, many of our muscles are not working properly. Try to release one muscle before another and you’ll add to your tightness. Getting it wrong really can make it worse. It’s why so many people give up trying to fix the problem themselves and believe incorrectly that they have to live with the problem. But hoping the problem will go away by not exercising is just as damaging.

It’s not about the exercises. Done effectively, the sequential flow works with your body to activate its natural healing process, improve flexibility while adding strength and vitality. While many of the techniques were ones I already knew, doing the movements in the right order unravels all the tissues including muscle, fascia, connective tissue, and the joint capsule while breaking up scar tissue. Using the right sequence kick starts an increase in blood flow to the area to clean out metabolites and lactic acid and reduces inflammation while nourishing and rejuvenating the area.”

 

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