The Donatif Blog

Mobility of the blocked hips: 8 movements that free walking

Even rigid? Try this sequence of 8 exercises designed for those who walk often or feel stuck. Rediscover fluidity and lightness every day, improving posture and pace with simple movements suitable for everyone.

Legislation
Training and exercises
Donatif
1485 Views

Dynamic stretching for those who start training after years of stop

Resuming training after years should not be scary. With dynamic stretching you can reactivate the body gradually, safely and effectively. Discover the ideal routine for beginners and over 30s.

Legislation
Training and exercises
Donatif
1122 Views

Stiff shoulders: scapular mobility in 6 minutes

Discover a simple and effective routine to release stiff shoulders in just 6 minutes. Ideal for those who work on the PC or practice amateur sports, it improves scapular mobility and opens the posture in a natural way.

Legislation
Training and exercises
Donatif
1082 Views

Physical activity at home: effective workouts without a gym

Find out how to train effectively at home: weekly programs, bodyweight exercises and practical tips to achieve real results, with flexibility and autonomy, without the need for a gym or expensive equipment. Ideal for beginners and advanced levels.

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General information
Donatif
791 Views

Strength and Endurance: Combined Training for Women

Find out how to combine strength and endurance to get the most out of your workouts. Specific programs for women, targeted toning and fast but effective workouts to optimize each session.

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General information
Donatif
1195 Views

How to tell if you have an "anterior pelvic tilt": visual signs and first corrections

Clear guide to understand if the forward pelvis is really a problem. Visual cues, false myths about posture and basic exercises to manage the anterior pelvic tilt without anxiety or aesthetic obsessions.

Legislation
General information
Donatif
893 Views

Custom Training Plan: How to Create It

Find out how to create your own tailor-made training plan: effective strategies, mistakes to avoid, and practical templates to get real results, avoiding generic programs.

Legislation
Training and exercises
Donatif
120 Views

Exercises to strengthen the postural back muscles that keep you "up" during the day

Discover the best exercises to strengthen your postural back muscles, improve your posture and increase stability. A practical guide to training the "high back" with functional movements, rowing and pull-ups, at home or in the gym.

Legislation
Training and exercises
Donatif
984 Views

Mobility also for women over 50 with a sedentary lifestyle

Hip mobility is essential for well-being after the age of 50. This article proposes gentle and effective strategies to loosen the pelvis, fight a sedentary lifestyle and regain balance and freedom of movement every day.

Legislation
Training and exercises
Donatif
1638 Views

Mini-routine light legs for over 40s

Do you have swollen and heavy legs? Discover a simple and effective mini-routine designed for over 40s: just 3 minutes to reactivate circulation and regain lightness and relief. Ideal to do at home or in the office, without tools.

Legislation
Training and exercises
Donatif
946 Views

How to break 10 hours sitting without changing your lifestyle

Discover 5 simple strategies to stop a daily sedentary lifestyle without gym or willpower. A realistic method designed for sedentary adults who want to feel better without changing their lifestyle. It works even if you don't feel like moving.

Legislation
Training and exercises
Donatif
1126 Views

Head forward from smartphones and PCs: basic protocol to realign neck and shoulders

Does your head tend to fall forward when you use PCs and smartphones? Learn what the forward head posture is, what effects it has on the neck and shoulders, and a simple daily protocol to bring the head back on axis in a progressive and sustainable way.

Legislation
General information
Donatif
942 Views

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