What is POSTURE?
A set of different components:
bones, muscles and tendons, ligaments, emotions, life habits, traumas and chronic pains protracted over time, etc….
Posture represents, in simple words, the set of all the adaptations that the body has with respect to the environment, and is influenced by various physical and emotional situations and conditions.
Posture is necessary so that the human body can stand upright: this is because it is necessary to create a good balance between the muscles, tendons and bones, avoiding pain and compensating for the force of gravity. The two vertexes of posture are the head and feet, and in between is the vertebral column, which exchanges signals between the two vertexes.
Posture and Setti Method
Assuming good posture can make the body less subject to the negative actions of the outside world on it and also allows you to strengthen some of its parts, such as the torso, back and legs. This is why people, from an early age, should try to assume correct positions, to avoid problems arising over time.
An incorrect posture causes joint problems, wearing out the cartilages necessary for the movement of the body. Additionally, it can lead to muscle tears, lacerations, and hernias.
Posture can also influence our emotional state and problems with evacuation.
All of this can be avoided thanks to the Setti Method which, thanks to the principles of tai chi and yoga, allows you to keep your body in balance and completely unload the force of gravity on the ground, THROUGH YOUR FEET.
DYNAMIC Postural Re-education
Static postural rehabilitation
10 MINUTES TWICE A DAY
Let's start from the feet with POSTURAL RE-EDUCATION:
Stand upright with the soles of your feet parallel to each other and your big toes touching; you will probably have to spread your heels slightly apart. Stretch your toes as far out as possible, as this will help keep your upper body balanced.
Stretch upward from the arch of the foot and continue through the legs, pushing the kneecaps up with the contraction of the muscles of the front of the thighs.
Contract the muscles under the buttocks so that the lower end of the sacrococcygeal (tail) joint points forward.
The position is correct when the pelvis is perfectly horizontal, thus providing maximum support to the spine.
From the pelvis up, the abdominal muscles facilitate the extension of the spine, preventing it from bending forward.
Lift the rib cage, both anteriorly and posteriorly, and feel the muscles in the posterior part of the chest stretch away from the spine. This movement is called “opening the rib cage”. Try to increase the distance between the pelvis and the ribs.
Drop your shoulders. The weight of the arms helps keep the shoulders down.
Extend the neck to the base of the skull and gently push the chin towards the spine. You should feel as if something is pulling you up from the crown of your head.
Breathing must be regular and constant. I inhale and exhale through my nose, always keeping my lips relaxed.
Eyes relaxed, allowing gravity to pull the lids down. Don't use your muscles to close your eyes.
Imagine your feet as the roots of a tree and your head as the top of the tree…
stretch your head up
closed eyes
relaxed lips
chin to spine
drop your shoulders
lift the rib cage
Abdomen muscles push up
stretch your leg muscles upward
tail back
knees slightly bent
weight on both
FEET are the roots
Feet should be healthy and strong, with toes evenly spaced. Keep your feet clean, because aesthetics influence posture. Pain caused by calluses or something else shifts the center of gravity.
FOOTPRINT:
UNBALANCED
Stand upright on a dry, even surface with wet feet and observe the footprint thus left. The big toe, the heel and the outer sole must rest on the floor, leaving an imprint. If the imprint of one foot is more accentuated than the other, it means that the weight of the body is not distributed uniformly and you will have to dedicate some time to POSTURAL RE-EDUCATION by METODO SETTI.
FLATFOOT
If the arch of the foot leaves an imprint it means that you have flat feet. Although this deformation is common in early childhood, in adult life it can frequently cause pain and fatigue in the feet, since it is the plantar arch that supports the bones of the feet and ankles in the right position, thus facilitating the normal functioning of the foot muscles . Perform POSTURAL RE-EDUCATION by SETTI METHOD to correct.
HOLLOW FOOT
Pes cavus is an anatomical malformation in which a person's feet have a higher medial arch than normal.
The presence of cavus implies a modification of the support on the ground and a different distribution of body weight on the feet. Perform POSTURAL RE-EDUCATION by SETTI METHOD to correct.
Can I do it by myself?
STATIC POSTURAL RE-EDUCATION allows a progressive and noticeable improvement over time, but the balances that the body has devised over the years for unhealthy postures, traumas, retained emotions and poor habit of performing healthy sports (tai chi, yoga, swimming and walking) leave deep contractures on the body that continue to move the bones, creating pain and chronic fatigue.
The first step is to use your body for at least 1 hour of walking every day.
The body shouldn't feel pain under any circumstances but if discomfort or pain persists in your daily life, you'll have to ask a professional for help, because contractures don't go away on their own!
The Setti Method can be a valid support to improve and maintain posture in primis and Health in secundis.
Setti Claudio Massimo
SPA Manager
Naturopath Phytotherapist Iridologist
MTC graduate - Martial Arts Master
Ayurveda graduate - Yoga teacher
Taoist - Kundalini Therapist
Massage physiotherapist - Personal Trainer
President of the Setti's Way Foundation