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[Educazione fisica](https://www.nike.com/ch/it/w/kids-performance-scarpe-3k7dgzv4dhzy7ok) - [Abbigliamento](https://www.nike.com/ch/it/w/kids-abbigliamento-6ymx6zv4dh) - [Tutto l'abbigliamento](https://www.nike.com/ch/it/w/kids-abbigliamento-6ymx6zv4dh) - [Felpe](https://www.nike.com/ch/it/w/kids-felpe-e-maglie-6rivezv4dh) - [Maglie e t-shirt](https://www.nike.com/ch/it/w/kids-maglie-e-t-shirt-9om13zv4dh) - [Divise e maglie](https://www.nike.com/ch/it/w/kids-calcio-divise-e-maglie-1gdj0z3a41ezv4dh) - [Tute](https://www.nike.com/ch/it/w/kids-tute-sportive-1ll2wzv4dh) - [Shorts](https://www.nike.com/ch/it/w/kids-pantaloncini-38fphzv4dh) - [Pantaloni e tights](https://www.nike.com/ch/it/w/kids-pantaloni-tights-2kq19zv4dh) - [Set coordinati](https://www.nike.com/ch/it/w/kids-set-coordinati-2lukpzv4dh) - [Giacche](https://www.nike.com/ch/it/w/kids-giacche-smanicati-50r7yzv4dh) - [Accessori](https://www.nike.com/ch/it/w/kids-accessori-awwpwzv4dh) - [Kids per età](https://www.nike.com/ch/it/w/kids-v4dh) - 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[Stretch Knit](https://www.nike.com/ch/it/w/nikeskims-nikeskims-stretch-knit-21jwlzb2asd) - [Studio Stretch](https://www.nike.com/ch/it/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/ch/it/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/ch/it/w/nikeskims-nikeskims-weightless-4csx8zb2asd) - [Acquista per colore](https://www.nike.com/ch/it/w/nikeskims-b2asd) - [Ossidiana](https://www.nike.com/ch/it/w/nikeskims-nero-90poyzb2asd) - [Dark Sepia](https://www.nike.com/ch/it/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/ch/it/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/ch/it/w/nikeskims-blu-8hfx3zb2asd) - [Ivory](https://www.nike.com/ch/it/w/nikeskims-bianco-4g797zb2asd) Cancel Annulla I termini più ricercati [air force 1](https://www.nike.com/ch/it/w?q=air%20force%201&vst=air%20force%201)[jordan 4](https://www.nike.com/ch/it/w?q=jordan%204&vst=jordan%204)[scarpe da calcio](https://www.nike.com/ch/it/w?q=scarpe%20da%20calcio&vst=scarpe%20da%20calcio)[shox](https://www.nike.com/ch/it/w?q=shox&vst=shox)[acg](https://www.nike.com/ch/it/w?q=acg&vst=acg)[abito canotta aderente – donna](https://www.nike.com/ch/it/w?q=abito%20canotta%20aderente%20%E2%80%93%20donna&vst=abito%20canotta%20aderente%20%E2%80%93%20donna)[mind 001](https://www.nike.com/ch/it/w?q=mind%20001&vst=mind%20001)[ciabatta da doccia - uomo](https://www.nike.com/ch/it/w?q=ciabatta%20da%20doccia%20-%20uomo&vst=ciabatta%20da%20doccia%20-%20uomo) [](https://www.nike.com/ch/it/favorites "Preferiti")[](https://www.nike.com/ch/it/cart "Articoli carrello: 0") # Muoviti di più ##### Coaching e alimentazione Ultimo aggiornamento: 21 maggio 2020 Di Ryan Flaherty  ## Contrasta gli effetti negativi dovuti all'abitudine di stare per troppo tempo seduti con questi semplici allungamenti. Quasi tutte le persone con cui lavoro, dagli atleti di tutti i giorni ai professionisti, hanno qualche problema a glutei e anche, dovuto al tempo eccessivo trascorso in posizione seduta. Pensa a come il nostro corpo è stato progettato e al modo in cui lo abbiamo utilizzato per migliaia di anni: muovendoci tutto il giorno per procurare cibo. Oggi, invece, passiamo seduti più tempo del dovuto. Inutile aggiungere quanto questo possa essere causa di problemi al nostro corpo. La cosa migliore da fare per compensare il tempo trascorso da seduti è aumentare la mobilità nelle aree interessate per mantenerle flessibili. Ogni sera, dedica 20 minuti a questa routine di stretching. 1. __Pettorali.__ Quando stiamo seduti, questi muscoli tendono ad accorciarsi a causa della rotazione in avanti delle spalle. Per allungarli, appoggia le mani ai lati di una porta aperta, con le braccia distese in linea con le spalle. Fai un passo in avanti in modo che le mani restino indietro e solleva il petto verso l'alto. 2. __Flessori dell'anca.__ Stare per troppo tempo seduti significa mantenere i flessori dell'anca in accorciamento. Allungali restando in posizione di affondo, mantenendo la schiena in posizione neutra (né piegata in avanti, né indietro). 3. __Femorali__ Anche questi muscoli tendono ad accorciarsi dopo lunghe ore alla scrivania, in auto o sul divano. Distendili sdraiandoti a terra in posizione supina con le gambe distese appoggiate alla parete. ## "Gli studi dimostrano che il modo più efficace per inserire un nuovo comportamento salutare (come questi tre esercizi di stretching) nella nostra routine quotidiana, è integrarli a un comportamento preesistente." Ryan Flaherty Gli studi dimostrano che il modo più efficace per inserire un nuovo comportamento salutare (come questi tre esercizi di stretching) nella nostra routine quotidiana, è integrarli a un comportamento preesistente. Per questa ragione, mentre guardi la TV la sera, non trascorrere più tempo del dovuto sul divano. Alzati e compensa gli effetti negativi della posizione seduta con questi esercizi di allungamento. Se entreranno a far parte delle tue abitudini, la tua rigidità inizierà a diminuire e la tua mobilità ne risulterà migliorata. ### Iscriviti a Nike Training Club Accedi ai consigli dei nostri migliori esperti e allenatori per rimanere in attività e in salute. [Scarica](https://smart.link/5deaab27fce3c)  ### Iscriviti a Nike Training Club Accedi ai consigli dei nostri migliori esperti e allenatori per rimanere in attività e in salute. 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