The Donatif Blog

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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Donatif
691 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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Donatif
906 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.

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General information
Donatif
776 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.

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Training and exercises
Donatif
70 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.

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Training and exercises
Donatif
795 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.

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Training and exercises
Donatif
1373 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.

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Training and exercises
Donatif
869 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.

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Training and exercises
Donatif
904 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.

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Donatif
827 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.

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Donatif
933 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.

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General information
Donatif
1074 Views

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