The Donatif Blog

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
1942 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
311 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
1912 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
2639 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
1802 Views

How to Break Up 10 Hours of Sitting Without Changing Your Lifestyle

Discover 5 simple strategies to interrupt daily sedentary behavior without going to the gym or relying on willpower. A realistic approach designed for sedentary adults who want to feel better without changing their lifestyle. It works even when you don't feel like moving.scover 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
1815 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
2312 Views

Training Back Pain: Causes, Remedies and Prevention

Find out what causes back pain during sports and how to prevent it naturally. A complete guide to symptoms, causes and effective remedies for lower back and neck pain, designed for athletes and active people.

Legislation
General information
Donatif
2405 Views

Stiff shoulders: scapular mobility in 6 minutes

Discover a quick and easy routine to improve scapular mobility in just 6 minutes. Ideal for those who feel stiff shoulders after hours at the computer or sports. Get relief and a more open posture, with immediate benefits.

Legislation
Training and exercises
Donatif
0 Views

Targeted stretching of the pectorals to open the shoulders closed by PCs and smartphones

Find out how targeted pectoral stretching can open up your chest and free your shoulders that are closed by PCs and smartphones. Simple, safe and repeatable exercises to immediately improve the perception of posture and regain a feeling of openness.

Legislation
General information
Donatif
1907 Views

Mobility of the standing posterior chain

Discover a simple standing routine to improve the mobility of the posterior chain. Quick exercises, without equipment or mat, ideal for over 40s and sedentary people. Suitable anywhere, to regain flexibility and well-being in a few minutes a day.

Legislation
Training and exercises
Donatif
2273 Views

How to improve the pace in the over 70s

Find out how to improve your pace in the over 70s with simple daily exercises that strengthen your foot, ankle and hip. A mini-routine designed to ensure stability, prevent falls and maintain autonomy in walking, even in old age.

Legislation
Training and exercises
Donatif
1776 Views

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