Esercizi di RINFORZO e SBLOCCO di GINOCCHIA e PIEDI: allenamento completo

Here we are, welcome, welcome everyone, welcome to this session of unblocking and strengthening of the knees, ankles and feet, of the joints that are very connected to each other, we are going to discover the rigidity, we are going to test them, we are going to reduce them, we are going to strengthen them. This is a sitting, it is my classic sitting, let's say all-encompassing, an exploratory sitting, in which we are going to do more things on more joints. It is also a bit of a presentation of my method of re-education of problems of feet and knees, it is the topic I am talking about at the moment. Who wants more information, we don't just have this session, but there are a number of other materials and then there is a whole methodology that has already helped many people. So who wants more information and is not already subscribed to my test contents on this topic can go and look at the link that is in the description of the video. If you are watching this video already within my test lessons, ok, there is no problem, we are already fine with everything. Great, so let's start our session by simply trying to hear what our knees tell us when I bend and extend from one side, when I bend and extend from the other. Simply, I try to bend everything and extend everything, and even our ankles, maybe I lean on something and I go up and down with the ankle, from one side and from the other. I just listen to myself, stiff, I can also try to do some circles, there are some criss-crosses, some criss-crosses, from one side and from the other. How do I feel my knees if I take two steps? Two simple steps, or two steps with the legs up, or two steps trying to touch the gluteus with the heel. Ok, simply how I feel, also to set a starting point. And then let's start our session. The reinforcement that we will do, since the real reinforcement of the joints, especially the one in charge, is something that must be put inside progressions. So if you want to go deeper with me, you will find all the modalities and instructions to do it. The type of reinforcement that we can do inside an exploratory session like this is the postural reinforcement, where we do not put load, but we fight against our own rigidity. So let's start this session with the belly up. I'm going to bend my leg, I'm going to put my hands under my knee and we're going to do this. We keep this leg straight, I put my hands under, if I don't get there with my hands, I get there with a towel. If the leg gets tired, I can go down a little bit. We don't create too much tension. The tension is always very modest. If I can't do it anymore because the leg is tired, it can also be enough like this. And let's go to the other side. So I go up, I don't exaggerate, I point my feet towards me without pulling too much, and down. Up, down. At this moment, we are both doing a mobilization, a sort of dynamic stretching, and doing a reinforcement. Because when I go with the tip of my foot towards me, the tibial muscles must overcome the resistance of the calf. When I go down, the calf must overcome the resistance of the gravity and the tibial muscles. So it is a type of reinforcement that is also suitable for the most painful knees. As I said, we are in an exploratory sitting position. Clearly, we are going to do a job like this, not an extremely busy job. Let's go one more time to the side. The articulations of the lower abdomen, the ones we are talking about, the ankles, the feet, the knees, are articulations that tend to reinforce when the foot rests on the ground, the leg is made to rest. It is true, however, that in people who are extremely delicate, extremely inflamed, the load, at least in the first phase, they can hardly bear it. So we are going to remove tension, which is something that is good for everyone, and to give load in this way, where there is no direct support, which is also useful to everyone. Well, let's go to the other side. Always without pulling too much. Down, up, stop. Let's continue with the work on the calf. The muscles of the calf are very important, because the muscles of the calf end in the Achilles tendon, the Achilles tendon pulls and continues in the plantar fascia. So, even for all the problems that have to do with the plantar fascia of foot pain, the basis is certainly the reduction of tension in the muscles of the calf. So, let's go with the classic stretch, one leg forward, one leg back, the heel well supported. Let's make sure that the heel does not look inside. I straighten my back, I just bend my leg so that the heel does not come off, I do not let it come off. It would tend to come off a little, I keep it straight, well supported, and I create a tension on the calf. Let's hold on for a moment. At the moment we are not doing anything special, but now we also make it a little dynamic. The heel is always on the ground, I straighten and bend. I straighten and bend, always trying to keep the heel on the ground or a little raised. Let's do a dynamic stretching exercise. I go back and stretch. Even if I was leaning against a wall, I go back a little and stretch, always keeping the heel well supported. Or even if you lean a little, nothing happens. It is only the index that, held by Achilles more than that, does not let go. Stop, I melt well. There may also be a little stretching annoyance, it can be fine. Let's go to the other side. First static stretching. From this side, for example, for me it is a little more difficult, I have to go a little less forward. I check that the heel is not too much inside. Standard stretching. So nothing special, but now we start to make it a little more dynamic. I go back up, down, up, down, up, down, up, down, up, down, up, down, up, down. Always the heel on the ground. Up, up, down, up, down, up, down, up, down, up, down. Perfect. First, always remaining on the subject of tendons and Achilles, and also on the mobility of the knee, of the unblocking of the knee. Same position as before, heel well supported, here slightly bent. Let's try to bend the knee just a little bit from this side, until the heel is just lifted. But the idea is to bend the knee and the heel almost does not rise. The knee bends a minimum, it is really minimal, the heel rises practically immediately. I go back and I will feel the tension that moves on the tendon and Achilles. 2, 3, I bend, 4, I let the heel rise a little, but the idea is that 5, 6, I bend the knee and almost the heel does not rise. 7, 8, 9, 10, 11, 12, 13, 14, 15. And I melt well, I feel a little bit of work on the ankle, I stretch, I bend, pass the heel, go, go, go, 5, I bend, 4, I bend, 3, I bend, 2, I bend, 1, I bend, stop. Great, let's loosen up. Good, and we did a great job on the calves. Now let's continue on our chain, working on the back muscles of the thigh, so as not to do the work that is necessary, and in this universal, exploratory sitting, I don't want to propose to not do the work that is necessary of any kind of tool, even simple. Let's go with what we have, that is, our hands and our legs. Let's go again, as before, to grab the knee behind. This time the foot remains loose, I bring the leg up, and what I do is try to push the leg up, creating a slight tension behind, slight tension behind, and I hold 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. I just let go, just, and up, immediately. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, down. I just let go, and up, immediately. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. I just let go, and up, immediately. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. One more, I just let go, and up, immediately. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, down. On the other side, the leg is loose, the other is straight, I go, I push up, I push up, I push up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, down, just a little, and up, 10, 9, 8, 7, 6, 5, don't overdo it, 2, 1, I just let go, and up, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, I just let go, and up, and in this position, 5, 4, 3, 2, 1, I let go. It is easy to hear how there is both a tension of the posterior musculature of the thigh, and a fatigue of the anterior musculature, because the anterior musculature is getting tired to overcome the tension of the posterior one. Let's go for another round, because in sit-ups like this, where we try to do a bit of everything, it is very useful to repeat the stimulations. It is always down, just a little, and up, 3, 4, 5, 6, 7, 8, 9, 10, down, just a little, and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, down, just a little, and up. The other one under, straight, 4, 5, 6, 7, 8, 9, 10, down, just a little, and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Change, from the other side, leg under, straight, I go up as far as I can, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, down, and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, down, and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, down, and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, down, and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Great, let's relax, and let's get up, slowly, slowly. And we get up, and when the connectors are back in place, we can try to hear what our joints tell us, that we heard before, our ankles, our right ankle, our left ankle, that we did a up and down, we did the circles, what are they telling us? They softened a little, there is a feeling of greater lightness, there is nothing particular, every answer is fine. What do our knees tell us? I bend, we bent, simply, from one side, from the other, we walked normally. I just want to understand what they are telling me right now, but also simply to send a message to the brain. We walked with our legs up, and we walked with our heels trying to touch the gluteus. I send a message to the brain, I did something, I listen to myself, I increase my perceptions, in people who, like everyone else, have accumulated rigidity, to increase the performance of the muscles, to increase how the muscles are, also means to increase our perceptions, our ability to control the joints. The answers can be, well, I feel that the knees and ankles have lightened a little. Great, the muscles have received well, and they have received immediately. It may be that there is no particular difference, or there may even be a little tiredness, also with a sweet work of stretching. All three answers are fine. What happens? When there is a low level of inflammation, the muscles begin to receive immediately. Of course, then I have to repeat these stimuli, the stimulus of now is obviously a little fleeting, there is always a little bit left, but obviously fleeting, I have to repeat it. The more inflammation there is, however, the more the muscles struggle to adapt, they struggle to relax. What does it mean? Nothing in particular, I just need more patience, delicacy and a lot of patience, basically. So what we have seen in this session is a type of work of reduction of rigidity and sweet reinforcement. We have worked on the knees and feet, which are basically very connected joints. I did it, I did this session, because right now, let's say, it's the topic I'm talking about. I'm talking about rehabilitation, improvement of various problems, and in this period we pay particular attention to those people who suffer from knee and foot problems. This lesson is not the only thing there is about my methods and my rehabilitation. For all the other lessons, the other introductions, the information on my methodology, on how to improve knee and foot problems with my methodology, the information is in the links you find linked to this video or in the rest of the page, if you are watching this video already within my trial lessons. Well, that's all for this session. Thank you very much for your attention and see you next time.