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Wellbeing tips

Keeping fit

01.

It doesn’t take much

Trascorrere troppo tempo seduti o in piedi compromette il corretto bilanciamento delle curve naturali del nostro corpo. Ma bastano pochi accorgimenti per fare del movimento senza sentirne troppo il peso: parcheggiamo l’auto un po’ più lontano dal posto di lavoro o utilizziamo la bici per piccoli spostamenti. Invece, prima dell’inizio di qualunque attività sportiva, ricordiamo sempre di consultare il medico.

02.

In action

Maximum results, minimum effort. 15 minutes are all we need to build and loosen up our body.
To stretch and strengthen the spinal rotation muscles, lie down with your knees bent and your feet planted on the ground. Breathe and extend your arms perpendicular to your body. Now, bring your knees to one side, rotate your head in the opposite direction and hold that position for 5 seconds. Repeat 5 times.

03.

Strengthen

Low effort, high reward. 15 minutes are all we need to increase our body’s flexibility and strength. For example, to strengthen the abdominal muscles, lie down with your knees bent and your feet planted on the ground. Cross your arms over your chest, lower your chin and flex your torso towards your legs. Hold that position for 5 seconds and repeat the exercise 5 times. 

04.

Extend

With a few simple exercises, we can enhance our body structure. For example, to stretch the lower back and gluteus muscles, lie down and bring your knees to your chest. Hold that position for 5 minutes and repeat 5 times. We recommend you aim to eventually manage 20 repetitions. 

05.

Improve

With consistency and dedication, we can massively support our body in less than 15 minutes a day. For example, to improve pelvis mobility, strengthen the stomach muscles and stretch the back muscles, lie down with your knees bent and your feet planted on the ground. Tighten your abdomen and gluteus and at the same time, with a small amount of pressure, push your lower back against the floor. Repeat 5 times.

06.

Stretch

Easy exercises to strengthen and increase our body’s elasticity. For example, to stretch the hamstrings, lie on your back near a door, with one leg outstretched and the other bent with your foot on the ground. Lift this leg and stretch it against the doorpost. Hold that position for 20 seconds and repeat 5 times, before moving on to the other leg. 

07.

Maintain

A few steps are all we need to keep our body healthy. For example, to maintain the natural curvature of the lower back, lie on your front with your feet slightly apart and your hands on the ground, level with your head. Keep your neck in line with your spine and lift your torso, keeping your pelvis firmly on the ground. Hold that position for 30 seconds, go down again and repeat 5 times.

08.

Strengthen

With a few steps, we can maintain agility and well-being. For example, to strengthen the abdominals and gluteus and to stretch your back, put your weight on your hands and knees, so that you’re on all fours, then align your ears with your shoulders. Arch your back upwards and hold for 5 seconds. Go back to the starting position and repeat 5 times.

09.

Relax

A few small tricks can improve our physical health. For example, to relax the stomach area and gluteus muscles, put your weight on your hands and knees, so that you are on all fours, then align your ears with your shoulders. Lower your back and hold for 5 seconds. Go back to the starting position and repeat 5 times.

10.

Reinforce

Simple exercises that improve our well-being. For example, to reinforce the shoulder muscles and upper back, put your weight on your hands and knees, so that you are on all fours, then align your ears with your shoulders. Extend an arm in front of you and make sure you don’t lift your head. Hold for 5 seconds. Go back to the starting position and repeat 5 times, before moving on to the other arm.

11.

Loosen up

Small tricks that help keep our body agile. For example, to loosen up and enhance the gluteus muscles, put your weight on your hands and knees, so that you are on all fours, then stretch one leg out straight behind you and keep it parallel to the floor. Make sure you don’t arch your back. Hold for 5 seconds. Go back to the starting position and repeat 5 times, before moving on to the other leg.

12.

Flex

Some easy exercises to wake up our body. For example, to stretch the back and hip muscles, sit on a chair with your feet planted on the ground, shift your weight forward slightly and relax your shoulders. Extend your right arm over your head and flex to the left without bending. Hold that position for 5 seconds and repeat the exercise 5 times. Move on to the other arm.

13.

Build up

A few moments to do us some good. For example, to build up and stretch the shoulder muscles, sit on a chair with your feet planted on the ground, shift your weight forward slightly and relax your shoulders. Raise your hands to face height with your palms facing forward. Push your arms back by squeezing your shoulder blades. Hold that position for a few seconds, repeat 3 times and go back to the starting position.

14.

Incline

Let’s focus more on this one. For example, to stretch the neck muscles, sit on a chair with your feet planted on the ground, shift your weight forward slightly and relax your shoulders. Incline your head so that your ear is over your shoulder. Hold that position for 5 seconds and repeat 5 times, before moving onto the other ear.

15.

Rotate

A few actions to get us back in shape. For example, to stretch the neck muscles, sit on a chair with your feet planted on the ground, shift your weight forward slightly and relax your shoulders. Rotate your head so you can see one shoulder. Hold that position for 5 seconds and repeat 5 times, before moving onto the other side.

16.

Lift

Set aside a few minutes to ease the tension that has accumulated during the day. For example, to enhance and stretch the shoulder and upper back muscles, sit on a chair with your feet planted on the ground, shift your weight forward slightly and relax your shoulders. Lift them as high as possible, as if you wanted to touch your ears. Hold for 5 seconds, then go back to the starting position and repeat 5 times.

17.

Bend

A bit of exercise to get back in shape. For example, to enhance the back and leg muscles, stand against the wall with your legs slightly apart, then slide until you are in the “half sitting” position. Make sure you maintain your natural curves. Hold the position for 5 seconds (try to build up to one minute), go back to the starting position and repeat 5 times.

18.

Loosen up

A few minutes to tone up our body. For example, to stretch the calf muscles, stand with your feet apart with one slightly in front of the other. Make sure you maintain your natural curves. Bend the front leg without lifting your heels and lean forward, resting against a table. Hold that position for 30 seconds and repeat the exercise with the other leg.

19.

Arch

A few minutes to tone up our body. For example, to stretch the shoulder, back and hip muscles, stand on your feet and bring your hands up to kidney height. Then, without straining your neck, try to flex backwards. Hold that position for 5 seconds, relax, repeat 3 times and go back to the starting position.

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