{"id":7611,"date":"2023-09-21T18:34:02","date_gmt":"2023-09-21T18:34:02","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7611"},"modified":"2023-09-21T18:34:06","modified_gmt":"2023-09-21T18:34:06","slug":"yoga-poses-to-prevent-back-pain-by-improving-flexibility","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/yoga-poses-to-prevent-back-pain-by-improving-flexibility\/","title":{"rendered":"Yoga posa para prevenir dor nas costas melhorando a flexibilidade"},"content":{"rendered":"

Dor nas costas \u00e9 experimentada por milh\u00f5es de pessoas em todo o mundo, causando desconforto, aumento da incapacidade, sintomas psicol\u00f3gicos e redu\u00e7\u00e3o da qualidade de vida. Estudos mostraram que praticar yoga \u00e9 prov\u00e1vel que ajude a reduzir a dor e a incapacidade e possa at\u00e9 ajudar a resolver problemas como ansiedade e depress\u00e3o.1<\/sup> De fato, em alguns cen\u00e1rios, o yoga pode ser t\u00e3o eficaz quanto a fisioterapia.2<\/sup><\/p>

Esta s\u00e9rie de quatro poses foi projetada para prevenir e gerenciar a dor nas costas, melhorando a flexibilidade b\u00e1sica da coluna vertebral e fortalecendo os m\u00fasculos de suporte core e suporte espinhal. A s\u00e9rie tamb\u00e9m ajuda voc\u00ea a ficar confort\u00e1vel com os movimentos que controlam a flex\u00e3o e extens\u00e3o da coluna vertebral. <\/p>

Esta combina\u00e7\u00e3o de poses \u00e9 curta o suficiente para que voc\u00ea possa pratic\u00e1-lo regularmente mesmo em dias em que voc\u00ea est\u00e1 com pouco tempo. Se voc\u00ea j\u00e1 faz ioga, adicione essas poses \u00e0 sua rotina. Se voc\u00ea tem dor nas costas atualmente, certifique-se de falar primeiro com seu profissional de sa\u00fade para ter certeza de que esses exerc\u00edcios s\u00e3o compat\u00edveis com sua condi\u00e7\u00e3o.1<\/p>

Estiramento de Vaca-Gato<\/h2>
\"Cat-Cow
Verywell \/ Ben Goldstein<\/figcaption><\/figure>

O cat-cow stretch melhora a mobilidade e a conscientiza\u00e7\u00e3o da coluna vertebral. Voc\u00ea come\u00e7ar\u00e1 a s\u00e9rie entrando nas m\u00e3os e joelhos com os pulsos sob os ombros e os joelhos sob os quadris.<\/p>

  1. Inhale and arch your back (spinal extension). Hug your navel to your spine even though you are dropping your belly. Begin the movement from your tailbone and let it ripple up your spine so that the last motion is your head looking up.<\/li>
  2. Exhale and round your spine (spinal flexion). Again, move the navel toward the spine and initiate the movement with your tail. Your head drops as you take your gaze to your belly.<\/li><\/ol>

    Fa\u00e7a 10 cat-cow alongamentos para aquecer a coluna vertebral.2<\/p>

    C\u00e3o voltado para baixo<\/h2>
    \"Downward
    Verywell \/ Ben Goldstein<\/figcaption><\/figure>

    A para baixo voltado para o c\u00e3o estica os quadris e isquiotibiais. Tamb\u00e9m fortalece seus m\u00fasculos do n\u00facleo profundo, o que estabiliza sua parte inferior das costas. Voc\u00ea vai passar para esta pose depois de completar seus alongamentos de vaca de gato.<\/p>

    1. Begin by coming back to a neutral spine.<\/li>
    2. Curl your toes under.<\/li>
    3. Exhale and straighten your legs to push back to a downward facing dog.<\/li>
    4. Bend your knees, coming up onto the balls of your feet. Bring your belly to rest on your thighs and raise your sit bones up high. Then sink your heels, straightening the legs while keeping the high upward rotation of the sit bones.<\/li><\/ol>

      Se voc\u00ea tem tend\u00f5es muito apertados, mantenha uma leve curva\u00e7\u00e3o nos joelhos. Segure a pose para cinco respira\u00e7\u00f5es.3<\/p>

      Cobra Pose<\/h2>
      \"Cobra
      Verywell \/ Ben Goldstein<\/figcaption><\/figure>

      A cobra pose estende e fortalece suas costas. Estender a coluna fortalece os m\u00fasculos das costas, os abdominais e os m\u00fasculos p\u00e9lvicos. A pose foi inclu\u00edda em uma rotina de yoga que foi mostrada em estudos de pesquisa para reduzir a dor nas costas.3<\/sup><\/p>

      1. Come back to your hands and knees.<\/li>
      2. Lower to your belly to the ground in the most comfortable way possible.<\/li>
      3. Once you are flat on the floor, place your forehead on your mat and your palms directly under your shoulders with your elbow hugging your sides.<\/li>
      4. Inhale and engage the muscles of your lower back and thighs. Press the tops of your feet into the floor and lift your upper chest off the ground. Take your gaze to the floor just in front of your mat to keep your neck long.<\/li>
      5. Make sure to keep your shoulders moving away from your ears. Keep little to no weight in your hands so that your back is doing the work. You may not be able to lift up as high, but it will be more beneficial.<\/li>
      6. Exhale and lower your forehead back to the floor.<\/li><\/ol>

        Repita este movimento tr\u00eas a cinco vezes.4<\/p>

        Pose da Crian\u00e7a<\/h2>
        \"Mid
        Westend61 \/ Getty Images<\/figcaption><\/figure>

        A pose final, pose de crian\u00e7a, ajuda a estabilizar a coluna vertebral. Pode ser \u00fatil depois de uma dobra de costas como cobra.<\/p>

        1. Press into your hands to straighten your arms, lifting the chest off the mat.<\/li>
        2. Move through a tabletop position and continue to bend your knees, bringing the hips back to rest on your feet.<\/li>
        3. Separate your knees as wide as your mat and let your belly sink down between the knees.<\/li><\/ol>

          Descanse aqui cinco a 10 respira\u00e7\u00f5es antes de voltar para todos os quatro e repetir toda a sequ\u00eancia.<\/p> ","protected":false},"excerpt":{"rendered":"

          Dor nas costas \u00e9 experimentada por milh\u00f5es de pessoas em todo o mundo, causando desconforto, aumento da incapacidade, sintomas psicol\u00f3gicos e […]<\/p>\n","protected":false},"author":2,"featured_media":7612,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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