{"id":2390,"date":"2012-07-31T11:29:50","date_gmt":"2012-07-31T11:29:50","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=2390"},"modified":"2013-02-27T08:37:36","modified_gmt":"2013-02-27T08:37:36","slug":"de-ce-avem-dureri-de-spate","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=2390","title":{"rendered":"De unde vin durerile de spate!? De la abdomen!"},"content":{"rendered":"

\"\"\u00cenc\u0103 nu am \u00eent\u00e2lnit, din p\u0103cate, prea multe persoane care s\u0103 nu se pl\u00e2ng\u0103 de dureri de spate – mai mici sau mai mari. Odat\u0103 cu trecerea la mersul biped, mu\u015fchii abdominali au devenit centrul de comand\u0103, ace\u015ftia ajut\u00e2nd la men\u0163inerea trunchiului \u00een pozi\u0163ie vertical\u0103 \u015fi reprezent\u00e2nd “garan\u0163ia” c\u0103 \u00een timpul deplas\u0103rii trunchiul nostru nu o ia prea mult \u00een fa\u0163a picioarelor. \ud83d\ude42<\/p>\n

\u00cen plus, mu\u015fchii abdominali puternici sus\u0163in activ organele interne – ceea ce nu este cazul patrupedelor, ale c\u0103ror organe interne sunt purtate ca \u00eentr-o plas\u0103 de ni\u015fte mu\u015fchi abdominali care, \u00een timpul deplas\u0103rii, depun foarte pu\u0163in efort.<\/p>\n

Introducerea fiind f\u0103cut\u0103, r\u0103spund \u015fi \u00een scris la \u00eentrebarea unei doamne – de ce avem nevoie s\u0103 facem exerci\u0163ii pentru abdomen?<\/strong> Ar putea urma un lung \u015fir de “pentru c\u0103”, aprecierea estetic\u0103 l\u0103s\u00e2nd-o pe ultimul loc, dar m\u0103 voi limita la esen\u0163ial:<\/p>\n

– avem nevoie de mu\u015fchi abdominali puternici pentru a men\u0163ine o postur\u0103 corect\u0103 a \"\"corpului \u015fi a ne p\u0103stra coloana vertebral\u0103 \u00een bun\u0103 stare.<\/strong> Pozi\u0163iile deficitare \u00een care ne-am obi\u015fnuit s\u0103 st\u0103m la birou, \u00een ma\u015fin\u0103 etc. apas\u0103 asupra coloanei vertebrale \u00eentr-un mod – din nefericire – ireversibil.<\/p>\n

– lipsa exerci\u0163iului fizic sl\u0103be\u015fte mu\u015fchii abdominali \u015fi \u00eei \u00eendep\u0103rteaz\u0103\u00a0 de coloana vertebral\u0103, l\u0103s\u00e2nd-o f\u0103r\u0103 sus\u0163inere, aceasta \u00eensemn\u00e2nd fragilizarea, cu prec\u0103dere, a regiunii lombare<\/strong>, \u00eengro\u015farea taliei, inserarea gr\u0103simii printre organele interne \u015fi, \u00een final, curbarea spatelui \u015fi apari\u0163ia durerilor.<\/p>\n

– o coloan\u0103 vertebral\u0103 privat\u0103 de “cooperarea” mu\u015fchilor abdominali propag\u0103 durerea nu doar \u00een zona spatelui, dar \u015fi a articula\u0163iilor, ale genunchiului – \u00een special<\/strong> – chema\u0163i s\u0103 duc\u0103 tot “greul” kilogramelor.<\/p>\n

Ce ajut\u0103 la con\u015ftientizarea \u015fi \u00eembun\u0103t\u0103\u0163irea posturii corpului?<\/strong><\/p>\n

\"\"Prima lec\u0163ie asupra c\u0103reia insist este cea a posturii corecte.<\/strong><\/em><\/p>\n

\u015etiu foarte bine ce presupune statul 8 ore pe zi la birou, de aceea nu voi obosi s\u0103 contribui, ori de c\u00e2te ori este nevoie, la corectarea posturii cursan\u0163ilor mei.<\/p>\n

Cum facem?<\/strong><\/p>\n

Simplu: dou\u0103 rotiri de umeri spre \u00eenapoi \u015fi aducerea bazinului, a ombilicului, spre interior, spre coloana vertebral\u0103.<\/strong> Pentru a realiza mai bine, imagineaz\u0103-\u0163i c\u0103 cineva \u00ee\u0163i cuprinde talia prin spate \u015fi te trage spre \u00eenapoi, \u00een timp ce umerii r\u0103m\u00e2n drep\u0163i, relaxa\u021bi, \u015fi respira\u0163ia normal\u0103.<\/p>\n

Aten\u0163ie! A nu se confunda cu “sugerea bur\u0163ii”, arcuirea zonei lombare \u015fi scoaterea pieptului \u00eenainte! – cum vede\u0163i c\u0103 fac la televizor prezentatoarele de bikini – care sunt foarte frumoase, nimic de comentat, chiar<\/em> superbe .<\/em><\/p>\n

Verificarea posturii se poate face st\u00e2nd \u00eentins\u0103 pe spate la orizontal\u0103 \u015fi \u00eencerc\u00e2nd s\u0103 \u00ee\u0163i lipe\u015fti zona lombar\u0103 de podea ca \u015fi c\u00e2nd o greutate mare \u0163i-ar ap\u0103sa pe ombilic. Cel mai bine este s\u0103 faci acest exerci\u0163iu \u00een fa\u0163a oglinzii.<\/p>\n

Acum, c\u0103 am l\u0103murit care este postura corect\u0103, trecem la exerci\u0163iile pentru abdomen. Vezi c\u00e2teva \u00een articolul https:\/\/www.dumitra.net\/blog\/?p=2323<\/a> – nu mai insist.<\/p>\n

\"\"Doar exerci\u0163iile pentru abdomen nu sunt suficiente pentru o coloan\u0103 vertebral\u0103 s\u0103n\u0103toas\u0103.<\/strong><\/p>\n

Un abdomen puternic f\u0103r\u0103 \u00eent\u0103rirea mu\u015fchilor spatelui – \u00een special \u00een partea superioar\u0103\u00a0 –\u00a0 duce la pierdea curburii lombare \u015fi apari\u0163ia cifozei<\/strong> (curbura \u00een regiunea superioar\u0103 a spatelui). De aceea, \u00eentotdeauna exerci\u0163iile pentru abdomen trebuie \u00eenso\u0163ite de exerci\u0163ii pentru spate<\/strong>. \u015ei pentru c\u0103 ecoul vacan\u0163ei \u00eenc\u0103 nu s-a stins, voi reveni cu c\u00e2teva exerci\u0163ii pentru spate f\u0103cute la piscin\u0103.<\/p>\n

Dac\u0103, dimpotriv\u0103, mu\u015fchii spatelui sunt tonici, dar cei abdominali sunt l\u0103sa\u0163i,<\/strong> ace\u015ftia din urm\u0103 vor trage dup\u0103 ei \u015fi coloana vertebral\u0103, antren\u00e2nd curbarea zonei lombare \u015fi apari\u0163ia lordozei<\/strong>. Exerci\u0163iile pentru \u00eent\u0103rirea zonei abdominale pot corecta aceast\u0103 postur\u0103.<\/p>\n

Pe l\u00e2ng\u0103 exerci\u0163iile de tonifiere spate_abdomen – pentru care militez oric\u00e2nd \u015fi oriunde -, mi\u015fc\u0103rile asociate \u00eendeosebi dansurilor latio<\/strong> \u015fi orientale<\/strong>, care au o savoare aparte \u015fi\"\" datorit\u0103 “opt-urilor” f\u0103cute din abdomen, ajut\u0103 enorm la \u00eent\u0103rirea \u015fi flexibilizarea centrului nostru de comand\u0103: abdomen+spate.<\/strong><\/p>\n

<\/strong>\u00centotdeauna insist la orele mele de Zumba fitness pe aceste mi\u015fc\u0103ri \u015fi m\u0103 straduiesc s\u0103 le fac c\u00e2t mai pl\u0103cute \u015fi noilor cursan\u0163i, care nu prea gust\u0103 “genul”:):). \u00cenc\u0103:).<\/p>\n

 <\/p>\n

– \u015fi tocmai \u00een ultimul r\u00e2nd, pentru c\u0103 un corp s\u0103n\u0103tos este \u015fi armonios. Nu crezi?<\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00cenc\u0103 nu am \u00eent\u00e2lnit, din p\u0103cate, prea multe persoane care s\u0103 nu se pl\u00e2ng\u0103 de dureri de spate – mai mici sau mai mari. Odat\u0103 cu trecerea la mersul biped, mu\u015fchii abdominali au devenit...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[4,9,1],"tags":[309,308,310,307],"class_list":["post-2390","post","type-post","status-publish","format-standard","hentry","category-personal","category-sanatate","category-sport","tag-cum-sa-stai-drept","tag-de-ce-apar-dureri-de-spate","tag-postura-corecta","tag-postura-corecta-a-coloanei"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/2390","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2390"}],"version-history":[{"count":30,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/2390\/revisions"}],"predecessor-version":[{"id":5197,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/2390\/revisions\/5197"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}