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Lie on your left side and lay your right leg over the left. Move your right arm to the right and follow with your head and trunks. Alternatively, you can put your hand on your neck. Repeat...times.

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Stabilise the back by lightly pressing the small of back down towards the floor. Repeat...times.

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take the left side of the head with your right hand and pull it towards you

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stand up and take the left foot with your left hand

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you have to lie on your back, bend your knees and move them to the right. then stretch your arms out and bend your head to the right

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you have to put one foot in front of the other and the palms of the hands attached to the wall and then push

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you have to take the right arm with the left and pull it towards you

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you have to turn the palm of your right hand upwards and take the phalanges with your left hand and pull them downwards

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Uncorret way

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BONE ossa

collarbone oppure clavicle clavicola

thigh bone oppure femur femore

humerus omero

kneecap rotula

pelvis bacino

rib costola

rib cage cassa toracica

skeleton scheletro

skull cranio

spine oppure backbone spina dorsale

vertebra (plurale: vertebrae) vertebra

joint articolazione

limb arto

muscle muscolo

nerve nervo

skin pelle

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INTERNAL PARTS

Achilles tendon tendine d'achille

artery arteria

appendix appendice

bladder vescica

blood vessel vaso sanguigno

brain cervello

cartilage cartilagine

colon colon

gall bladder oppure gallbladder cistifellea

heart cuore

intestines intestini

large intestine intestino crasso

small intestine intestino tenue

kidneys reni

ligament legamento

liver fegato

lungs polmoni

oesophagus esofago

pancreas pancreas

organ organo

prostate gland oppure prostate prostata

spleen milza

stomach stomaco

tendon tendine

tonsils tonsille

vein vena

windpipe trachea

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ankle caviglia

belly addome

big toe pollice (del piede)

bottom (slang: bum) sedere

buttocks natiche

calf polpaccio

foot (plurale: feet) piede

groin inguine

heel tallone

hip anca

knee ginocchio

leg gamba

shin tibia

sole pianta del piede

thigh coscia

toe dito(del piede)

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Adam's apple pomo d'adamo

arm braccio

armpit asciella

back schiena

breast seno

chest torace

elbow gomito

hand mano

finger dito

forearm avanbraccio

navel oppure belly button ombelico

neck collo

palm palmo

shoulder spalla

waist giro vita

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TESTA head

FACCIA face

cheek guancia

chin mento

hair capelli, peli

ear orecchio

forehead fronte

jaw mascella

lip labbro

mouth bocca
nose naso

tooth (plurale: teeth) dente

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Corret way

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Lie on your belly.
Take your feet with one hand and pull it towards you

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Lie on your back.
take the knee with both hands and pull it towards you

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you have to put your hand over your head and pull it down.
Do it for 15 seconds on each side

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you must take your left elbow with your right hand and pull it towards you behind your head.
Stay for 15 seconds

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We learned some stretching exercises to do at home after hours of work or study.

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We learned some stretching exercises to do during working hours or at school to relax the neck, upper and lower limbs and back after working hours

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It is advisable to:
• avoid holding the legs straight and bend the back
• bend your knees instead, lift up using the strength of your legs and
maintain the physiological curves of the spine
• keep weight  close to the body
• avoid moving bulky objects by yourself, but seek the help of others
• maintain correct back posture and rotate on themselves,
making small steps in a circular sense

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We learned which are the correct positions for good posture during the study.
It is advisable to:
• that the height of the table allows the elbows to be supported on the right angle
• that the computer is positioned at a distance of about 50-70 cm and eye height
• to sit well leaning the lower part of the back to the back of the chair
• Put your feet on the ground
• not besitting too long and in the same position

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Be on all fours,curve the back slightly and pull in your behind.
Relax back info the starting position. The movement occurs  mainly in the lumbar spine. Repeat ... times

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Press your right hand and left foot down onto the floor. Than chance to the left hand and right foot . Repeat ... times.

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Bending the back to the side when all fuors. Look at your tail. Pull one side together by bringing your head and shoulder closer to your bottom on the same side . Repeat... times.

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Lie on your back with your arms relaxed above your head. Strech one side of your body from the middle and out through the legs,feet,arms, and legs so that one half of the body extends. Then relax and feel the elasticity in your body bringing you to back normal. You can also strech the whole body at once from the middle and outwards. Repeat...times.

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RESTING POSITION FOR PAIN IN THE LUMBAR SPINE 

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RESTING POSITION FOR PAIN IN THE LUMBAR SPINE 

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Bending the back to the side when all on

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6)SPINAL COLOUMN AND MOBILIZAZION EXERCISES

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6)SPINAL COLOUMN AND MOBILIZAZION EXERCISES

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If you have a sudden case of locking in the back, it will often be alleviated more quickly if you can do something with your back or neck immediately.

1. Make sure you adopt a position of rest, so that cramps in the musculature are released. If you have pain in the base of the spine, lay down horizontally, perhaps with a cushion or pillow to lay your legs on. The tension in the back will then be released. Occasionally it is best to lie completely horizontally. The goal is to have the musculature loosen into a relaxed position. Use cushions as required to get rid of any pain.

2. When you have rested for a while, the cramps in the musculature will lessen and you should now to try to loosen the lock. This is often a matter of there being a lock somewhere in the vertebral column. The musculature tries to protect the “injured” area with the cramps. Try with shorter programmes of some of these mobilising movements in order to increase your flexibility again. Continue the movement to the threshold of pain and then wait for a moment; this can result in a small increase of movement. When the muscle cramps start to return, go back to your painless position of rest again.

3. Repeat this mobilisation programme 1–2 times per hour, and try to successively increase the number of movements.

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Move and jeep the alignement of the spine

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To properly lift a weight:
-the legs should be file ed a bit
-the spine must be
-the weight must be

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To stand up correctly:
-the feet must be under the hipjoint
-the spine must follow the physiological curves
-the head must be in the middle

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To sit properly you need that:
- the knees form a 90 degree angle
-the spine must follow its physiological form
-the position of the head must be over the hipjoint

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During  the first lesson we tried to perform these exercises and found out which is the correct way

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These are some words necessary for this project:

HIPJOINT: articolazione dell'anca

PHYSIOLOGICAL CURVES: curve fisiologiche

TILTED: inclinata

KNEES: ginocchia

ELBOW: gomito

PUSH: spingere

PULL: tirare

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1. VOCABULARY

2. HOW DO I MOVE?

3. GOOD POSTURE: Move and jeep the alignment of the spine

4. MANUAL HANDLING OF LOADS

5. TIPS FOR A GOOD STUDY POSTURE

6. SPINAL COLOUMN AND MOBILiZAZION EXERCISES

7. STRETCHING  ROUTINE AT WORK

8. STRETCHING ROUTINE AT HOME

STUDENTS: Rebecca Lorini, Linda Bertelli, Stefano Prandi
SCHOOL YEAR: 2019/2020
CLASS: 5^F