{"id":3118,"date":"2023-02-16T16:05:07","date_gmt":"2023-02-16T16:05:07","guid":{"rendered":"http:\/\/www.consilier.top\/?p=3118"},"modified":"2024-03-27T15:54:23","modified_gmt":"2024-03-27T15:54:23","slug":"scapa-de-durerile-de-gat-spate-si-spate-8-exercitii-simple-pentru-lenesi","status":"publish","type":"post","link":"https:\/\/www.consilier.top\/?p=3118","title":{"rendered":"Scap\u0103 de durerile de g\u00e2t, spate \u0219i spate! 8 exerci\u021bii simple pentru lene\u0219i"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Te doare spatele, g\u00e2tul \u0219i partea inferioar\u0103 a spatelui dup\u0103 o zi lung\u0103 de munc\u0103?&nbsp;Atunci acest articol este pentru tine!&nbsp;Vom vorbi despre 8 exerci\u021bii simple care vor ajuta la reducerea durerii \u0219i a tensiunii la nivelul g\u00e2tului, spatelui \u0219i m\u00e2inilor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">G\u00e2t \u0219i umeri<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Starea la computer sau conducerea pentru perioade lungi de timp provoac\u0103 tensiune la nivelul g\u00e2tului \u0219i br\u00e2ului um\u0103r.&nbsp;Ca urmare, apar dureri \u00een mu\u0219chi, ligamente \u0219i oase.&nbsp;Aceasta este o problem\u0103 serioas\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nervii zdrobi\u021bi \u0219i vasele de s\u00e2nge din coloana cervical\u0103 afecteaz\u0103 vederea sau provoac\u0103 dureri de cap.&nbsp;Aceste probleme pot fi evitate.&nbsp;Trebuie s\u0103 te for\u021bezi s\u0103 te ridici de pe scaun \u0219i s\u0103 faci c\u00e2teva exerci\u021bii simple.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00centinderea<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prinde u\u0219a cu o m\u00e2n\u0103, coboar\u0103 capul \u0219i \u00eentinde b\u0103rbia spre um\u0103rul opus.&nbsp;Face\u021bi 10 repet\u0103ri.&nbsp;Ar trebui s\u0103 sim\u021bi o c\u0103ldur\u0103 pl\u0103cut\u0103 \u00een mu\u0219chi.&nbsp;Apoi repeta\u021bi exerci\u021biul cu cealalt\u0103 m\u00e2n\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ameliorarea durerii \u0219i ameliorarea tensiunii<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sta\u021bi astfel \u00eenc\u00e2t partea din spate a capului s\u0103 ating\u0103 peretele, iar c\u0103lc\u00e2iele s\u0103 fie la o distan\u021b\u0103 de 10 cm de acesta.&nbsp;Nu ridica umerii.&nbsp;\u00centinde\u021bi-v\u0103 bra\u021bele \u00een lateral \u0219i face\u021bi 10 ridic\u0103ri.&nbsp;\u00cen timpul acestui exerci\u021biu, m\u00e2inile ar trebui s\u0103 ating\u0103 peretele.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00cencheietura<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pozi\u021bionarea incorect\u0103 a mouse-ului \u0219i a tastaturii computerului, precum \u0219i obiceiul de a \u021bine smartphone-ul \u00een m\u00e2n\u0103, pot provoca furnic\u0103turi \u00een m\u00e2ini \u0219i dureri la \u00eencheietura m\u00e2inii.&nbsp;Dac\u0103 simptomele sunt ignorate, disconfortul poate provoca sindromul durerii tunelului carpian.&nbsp;Cu toate acestea, exist\u0103 exerci\u021bii care amelioreaz\u0103 tensiunea.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">O op\u021biune pentru lene\u0219i<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ve\u021bi avea nevoie de 2 mingi de m\u00e2n\u0103 sau de un exerci\u021biu pentru \u00eencheietura m\u00e2inii.&nbsp;Dup\u0103 o zi de lucru, roti\u021bi bilele \u00een m\u00e2n\u0103 sau ap\u0103sa\u021bi pe simulator.&nbsp;Acest exerci\u021biu te va salva de inflama\u021bie.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exerci\u021biu pentru degete<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prinde-\u021bi \u00eencheietura m\u00e2inii \u0219i f\u0103 10 mi\u0219c\u0103ri circulare cu m\u00e2na.&nbsp;Repeta\u021bi exerci\u021biul cu cealalt\u0103 m\u00e2n\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00centinderea<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lua\u021bi degetul m\u00e2inii drepte cu m\u00e2na st\u00e2ng\u0103 \u0219i trage\u021bi (doar nu tare).&nbsp;Este necesar s\u0103 \u00eendrepta\u021bi toate degetele unei m\u00e2ini, apoi celeilalte.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Spate \u0219i fese<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Durerea de spate \u0219i picioarele grele nu \u00eenseamn\u0103 c\u0103 \u00eemb\u0103tr\u00e2ne\u0219ti.&nbsp;Poate ai un job sedentar \u0219i nu ai timp de activitate fizic\u0103.&nbsp;Starea nemi\u0219cat\u0103 timp de c\u00e2teva ore poate comprima nervul sciatic \u0219i poate provoca dureri de spate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru a evita afec\u021biunile grave \u0219i defectele cosmetice ale pielii, trebuie s\u0103 efectua\u021bi exerci\u021bii simple de \u00eentindere.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exerci\u021bii potrivite pentru birou<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A\u0219eza\u021bi-v\u0103 pe marginea unui scaun \u0219i \u00eentinde\u021bi un picior \u00eenainte.&nbsp;\u00cendoi\u021bi-v\u0103 \u00eencet spre picior.&nbsp;Nu exagera: nu ar trebui s\u0103 sim\u021bi durere sau efort.&nbsp;Face\u021bi 5-10 repet\u0103ri \u0219i face\u021bi acest exerci\u021biu pentru cel\u0103lalt picior.&nbsp;Aceast\u0103 \u00eentindere va ajuta la ameliorarea tensiunii \u00een mu\u0219chii spatelui inferior \u0219i ai feselor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dac\u0103 spatele \u00eencepe s\u0103 te doar\u0103 acas\u0103<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00centinde\u021bi-v\u0103 pe spate, pune\u021bi o pern\u0103 sau un prosop sub cap.&nbsp;\u00cendoi\u021bi piciorul drept \u0219i pune\u021bi-l pe cel st\u00e2ng.&nbsp;Piciorul st\u00e2ng trebuie s\u0103 se sprijine liber pe coapsa dreapt\u0103.&nbsp;Ia-\u021bi coapsa dreapt\u0103 cu m\u00e2inile \u0219i trage-o spre tine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 nu v\u0103 pute\u021bi \u00eenf\u0103\u0219ura bra\u021bele \u00een jurul coapsei, folosi\u021bi un prosop.&nbsp;Nu rupe\u021bi fesele de pe podea \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de 20-30 de secunde.&nbsp;Mai face\u021bi 2 repet\u0103ri, apoi repeta\u021bi cu cel\u0103lalt picior.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Articolul este informativ.&nbsp;\u00cenainte de a utiliza sfaturile, discuta\u021bi-le cu medicul dumneavoastr\u0103.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n","protected":false},"excerpt":{"rendered":"<p>Te doare spatele, g\u00e2tul \u0219i partea inferioar\u0103 a spatelui dup\u0103 o zi lung\u0103 de munc\u0103?&nbsp;Atunci acest articol este pentru tine!&nbsp;Vom vorbi despre 8 exerci\u021bii simple care vor ajuta la reducerea [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-3118","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-interesant"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Scap\u0103 de durerile de g\u00e2t, spate \u0219i spate! 8 exerci\u021bii simple pentru lene\u0219i - Consilier<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.consilier.top\/?p=3118\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Scap\u0103 de durerile de g\u00e2t, spate \u0219i spate! 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