Training and exercises

Discover a complete guide to the different types of training: functional exercises, bodyweight workouts, sessions with equipment and specific programs for each goal. You'll find articles packed with practical tips, detailed explanations, and insights to improve strength, endurance, flexibility, and overall well-being. A valuable resource for those who train in the gym, at home or outdoors, with content suitable for every level of preparation.

Protect your knees and even when climbing stairs

Find out how to protect your knees and also when climbing stairs, avoiding pain and overload. Practical advice, muscle activation and postural strategies to move safely every day, especially after the age of 40.

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2517 Views

Foot mobility for better walking

Learn how small exercises can improve foot mobility, relieve stiffness, and make your walk more stable, natural, and safe. A daily gesture that really starts from the base: your feet.

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2710 Views

How to avoid pain in the side and lower back

Learn how to avoid flank and lower back pain with targeted exercises for lateral stabilization, core control, and daily strategies. Perfect for those who want to protect their back and improve their well-being after the age of 35.

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1469 Views

Hip flexor mobility for those who sit too much

If you often sit and feel pull in front of your hip, you may have rigid flexors. Discover a sequence of exercises designed to restore mobility and relief to the anterior pelvis area. It only takes a few minutes a day.

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3189 Views

30-second routine to reactivate 'sleepy' feet

Discover a quick and daily practice to restore sensitivity to feet "asleep" from a sedentary lifestyle. Just 30 seconds a day is enough to improve mobility, perception and general well-being, with simple but effective exercises to be performed anywhere.

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The 'resistant shoulders' program against desk overloads

The Resistant Shoulders program helps smart workers prevent tension, overload and inflammation in the shoulders. Learn how to improve mobility and posture with simple daily exercises and functional strategies, even without equipment.

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1398 Views

Shoulder mobility reset to reduce the 'closed' posture

Hours at the PC? The chest closes and posture suffers. Discover an essential gesture to do 3 times a day to open your shoulders and breathe better, directly at your desk. An easy reset that changes your day.

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2738 Views

How to reactivate your deep muscles during the day

Even while seated you can reactivate the deep core: light, conscious and accessible exercises that improve posture, stability and well-being. Ideal for those who spend many hours still or want to take care of their body in a simple and functional way.

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2496 Views

Back pain after lifting a weight: what to do in the first 24 hours

Have you lifted a weight and now have back pain? The first 24 hours are crucial. Find out what to do immediately, what to avoid and how to understand if you need the intervention of a specialist. A useful guide to act confidently and without panic.

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2722 Views

Stiff shoulders from stress: 3-minute micro-breaks while working

Do the shoulders stiffen at the PC? It doesn't take hours: it only takes 3 minutes. Discover simple exercises to do between calls to release tension, improve posture and breathe better, wherever you are.

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1763 Views

The back-saving routine for daily weight lifters

Find out how to prevent lower back pain in everyday life with a back-saving routine designed for regular weight lifters. Posture, ergonomics and awareness of movement to protect your back every day, safely and naturally.

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1662 Views

When pain stops you from training: how to adapt your movements

Do you have pain in your knees, shoulders or back? You don't have to stop. Learn how to adapt exercises and modulate loads to train safely, without losing your progress.

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1379 Views

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