Estensione Del Collo Da Seduto
L'estensione del collo da seduto è un esercizio di mobilità che mira ai muscoli posteriori del collo e allunga quelli anteriori. Inclinando delicatamente la testa all'indietro mentre si è seduti, si migliora il raggio di movimento dell'estensione cervicale e si può aiutare ad alleviare la rigidità del collo causata dalla posizione seduta prolungata.
Come eseguirlo
- Siediti dritto su una sedia con la schiena ben eretta e le spalle rilassate.
- Inclina lentamente la testa all'indietro, guardando verso il soffitto.
- Mantieni la posizione di estensione per alcuni secondi, percependo l'allungamento lungo la parte anteriore del collo.
- Riporta la testa in posizione neutra.
- Ripeti per il numero di ripetizioni desiderato.
Consigli sulla forma
- Siediti eretto con le spalle rilassate.
- Muoviti lentamente e con controllo.
- Fermati non appena avverti un leggero allungamento.
- Mantieni la mascella rilassata mentre guardi verso l'alto.
Respirazione: Inspira mentre ti siedi eretto ed espira lentamente mentre inclini la testa all'indietro per guardare verso il soffitto.
Errori comuni
- Muoversi troppo velocemente può affaticare i muscoli del collo, quindi esegui ogni inclinazione lentamente.
- Lasciare cadere la testa dritta all'indietro senza allungamento può comprimere il collo, quindi pensa prima a protendere verso l'alto.
- Trattenere il respirazione crea tensione non necessaria, quindi respira fluidamente per tutto il tempo.
Muscoli coinvolti
Primari: collo. Secondari: trapezio.
Serie e ripetizioni consigliate
Migliorare la forma fisica
1-2 serie x 5-8 ripetizioni lente, recupero secondo necessità
Perdere peso
1-2 serie x 5-8 ripetizioni lente, recupero secondo necessità000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000005b
Più facili, più difficili e alternative
Rendilo più facile
Rendilo più difficile
Fai attenzione se…
- Se hai una storia di infortuni al collo, procedi con cautela e consulta un professionista sanitario prima di provare questo esercizio.
Indicazioni educative generali, non parere medico. Interrompi in caso di dolore acuto e consulta un professionista qualificato in caso di dubbio.
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Inizia gratis →Domande frequenti
Con quale frequenza dovrebbero essere eseguite le estensioni del collo da seduti?
Puoi eseguire questo esercizio di mobilità quotidianamente, specialmente dopo lunghi periodi trascorsi a sedere a una scrivania.
Dovrei avvertire dolore al collo?
No, dovresti avvertire solo un leggero allungamento lungo la parte anteriore del collo. Se avverti pizzicore o dolore acuto, interrompi immediatamente.
Posso farlo se sto seduto alla scrivania tutto il giorno?
Sì, è un ottimo movimento per aiutare ad alleviare la rigidità accumulata guardando gli schermi verso il basso.