Postura e Ipercifosi

postura e ipercifosi fitnesspro

Postura e Ipercifosi

Per ipercifosi si intende un’accentuata curva dorsale. È più frequente nelle donne e si manifesta in età adolescenziale causata da posture errate o attività sportiva scorretta.

Bisogna fare una distinzione fra l’atteggiamento cifotico e la cifosi patologia.

  • L’atteggiamento cifotico può essere diagnosticato solo radiograficamente ed è causato da uno squilibrio muscolare; le vertebre mantengono la loro forma.
  • L’ipercifosi dismorfica porta una deformazione delle vertebre che prendono la forma di un cuneo.

Da sottolineare che il cifotico ha un deficit respiratorio per retrazione degli SCALENI e del SUCCLAVIO con respirazione apicale per scarso abbassamento del diaframma.

Il piano di lavoro su cui iniziare a lavorare, oltre ad essere più complesso è anche psicologico. Infatti sarà:

  • Mobilizzazione attiva e passiva del tratto.
  • Presa di coscienza del problema (mi vedo ma non mi sento curvo).
  • Trofismo muscoli deboli e allungamento dei retratti.
  • Esercizi Respiratori.

Come nel l’iperlordosi, anche l’ipercifosi possiede muscoli stabilizzatori che ne determinano la curva. In casi di atteggiamento o cifosi vera e propria:


Gli esercizi di conseguenza dovranno subire variazioni:

  • Pectoral, rowing, lat m. e pulley fermare il movimento prima che si anteponga la spalla, pectoral e lat vanno stirati completamente.
  • I cavi vanno eseguiti col busto molto avanti.
  • Preferire il curl su panca a 45° più che su panca Scott.
  • Preferire le estensione alle spinte per tricipiti.
  • Evitare lo scivolamento in avanti del busto ai cifotici.
  • All’Adductor la chiusura completa provoca contrazione del retto addominale per stabilizzazione del bacino.


La degenerazione dei dischi intervertebrali fa parte del fisiologico processo d’invecchiamento che provoca disidratazione e indurimento del disco.

  • PROTRUSIONE: Il fluido gelatinoso detto NUCLEO POLPOSO preme contro la parete esterna del disco creando una protuberanza.
  • ERNIA: il nucleo polposo inizia a premere contro l’anello fibroso del disco fino a farlo rompere ed il fluido invade il canale midollare.

Non esiste una cura all’ernia del disco, ma solo delle terapie.

  • Evitare carichi diretti ed INDIRETTI sul rachide.
  • Rilassare gli SPINALI contratti.
  • Potenziare Glutei, Quadricipiti, Erettori spinali. Addominali e trasverso e stirare i muscoli contratti.
  • Distanziare le vertebre schiacciate con auto-allungamento e lavoro sui muscoli delle docce vertebrali.
  • Eliminare gli squilibri posturali.
  • Combattere il sovrappeso

About the author

Talarico Domenico

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