Postura: Ipercifosi e Ernia del disco

postura fitnesspro

Postura: Ipercifosi e Ernia del disco

Chiudiamo questa serie di articoli sulla postura con l’ipercifosi. Si intende un’accentuata curva dorsale. È più frequente nelle donne, dovuta, spesso al seno, 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.

Inoltre si ha un deficit respiratorio per retrazione degli scaleni e del succlavio con respirazione apicale per scarso abbassamento del diaframma.

In questo caso il lavoro in palestra, è anche psicologico.

E’ importante, infatti, la presa di coscienza del problema, spesso il cifotico non mi sente curvo, cosi ci si impegna a mantenere una posizione corretta nella vita quotidiano e non solo in palestra. Contemporaneamente si lavora nella mobilizzazione attiva e passiva del tratto, nell’allungamento dei muscoli retratti.

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 così da permettere che i muscoli “accorciati” vengano allungati e contemporaneamente quelli “allungati” ipertrofizzati.



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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