{"id":8038,"date":"2016-04-27T07:08:31","date_gmt":"2016-04-27T07:08:31","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=8038"},"modified":"2016-04-27T07:08:31","modified_gmt":"2016-04-27T07:08:31","slug":"am-dureri-de-spate-ce-sport-sa-fac","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=8038","title":{"rendered":"Am dureri de spate! Ce sport sa fac?"},"content":{"rendered":"

Dac\u0103 spatele doare, mai putem face sport? <\/span>Da,\u00a0 sportul va fi chiar benefic, cu condi\u021bia s\u0103 alegi sportul adecvat. \u0218i v\u0103 spun aceasta \u00een deplin\u0103 cuno\u0219tin\u021b\u0103 de cauz\u0103. La 31 de ani, dup\u0103 ce am n\u0103scut primul copil, am avut prima criz\u0103 major\u0103 de lombosciatic\u0103. M-a \u021binut la pat o s\u0103pt\u0103m\u00e2n\u0103. Timp de ni\u0219te ani, n-am reu\u0219it s\u0103-mi \u021bin coloana dreapt\u0103. \u0218edin\u021be<\/span><\/span>\"3mic\"<\/a><\/span>le de fizioterapie \u0219i b\u0103ile la Ol\u0103ne\u0219ti nu m-au ajutat prea mult… \ud83d\ude42
\n<\/span><\/span><\/p>\n

Nici alerg\u0103rile \u0219i nici aerobicul nu m-ar fi ajutat prea mult dac\u0103, \u00een paralel, n-a\u0219 fi f\u0103cut exerci\u021bii pentru \u00eent\u0103rirea musculaturii spatelui. Iar aceasta se face, \u00een general, cu greuta\u021bi \u0219i anumite exerci\u021bii ….., fie c\u0103 v\u0103 place, fie c\u0103 nu….<\/p>\n

Cu ceva vreme \u00een urm\u0103, medicii recomandau, \u00een cazul crizelor de spate, repaus total. Acum, lucrurile sunt nuan\u021bate \u0219i, se pare, c\u0103 un repaus total cre\u0219te intensitatea durerii.<\/span><\/span><\/p>\n

Ca s\u0103 ai o coloan\u0103 vertebral\u0103 dreap\u0103 \u0219i nedureroas\u0103, trebuie s\u0103 o \u00eentre\u021bii. E ca la ma\u0219in\u0103: nu-i faci revizia perioadic\u0103, nu mai func\u021bioneaz\u0103 optim….\u00a0<\/span><\/span><\/p>\n

\u00cen cazul persoanelor care sufer\u0103 de dureri de spate, regula de aur este s\u0103 i\u0219i aminteasc\u0103 permanent c\u0103 exerci\u021biile pe care le fac, trebuie s\u0103 fie NEDUREROASE pentru coloan\u0103.<\/strong><\/p>\n

\u00cen cazul \u00een care, \u00een timpul unui exerci\u021biu, sim\u021bi tensiune la nivelul coloanei vertebrale, trebuie s\u0103 te opre\u0219ti…. Continu\u00e2nd \u0219i ingnor\u00e2nd semnalul pe care \u021bi-l d\u0103 spatele, nu faci dec\u00e2t s\u0103 spore\u0219ti presiunea pe discurile intervertebrale.<\/span><\/p>\n

Fie c\u0103 suferi de l<\/span>umbago, hernie de disc, sciatic\u0103 etc. numai medicul \u00ee\u021bi poate spune dup\u0103 un consult \u0219i o radiografie.\u00a0 <\/span>Acesta \u00ee\u021bi va spune, de asemenea, dac\u0103 \u00ee\u021bi po\u021bi sau nu continua activitatea sportiv\u0103 \u0219i la ce intensitate.\u00a0 <\/span><\/p>\n

Ce sport este recomandat pentru spate<\/span><\/strong><\/p>\n

Trei discipline sunt recomandate \u00een special pentru sportivii care sufer\u0103 de spate:<\/span><\/p>\n

– \u00eenot
\n– <\/span>ciclism
\n– <\/span>mersul pe jos<\/span><\/p>\n

– exerci\u021bii de \u00eent\u0103rire a musculaturii spatelui, f\u0103cute sub \u00eendrumare de specialitate<\/p>\n

\u00centr-un bazin sau pe biciclet\u0103, corpul t\u0103u este purtat. C<\/span>oloana verte<\/span>bral\u0103 \u0219i articula\u021biile sunt cumva degrevate de greutea corpului tau. <\/span>Mai mult dec\u00e2t at\u00e2t, \u00eenotul este adesea recomandat ca parte a unui program de reabilitare a coloanei. <\/span>Dac\u0103 nu \u00ee\u021bi place s\u0103 \u00eeno\u021bi, po\u021bi alege o form\u0103 de aquagym.
\n<\/span><\/p>\n

\u00cen ceea ce prive\u0219te bicicleta, unele m\u0103suri de precau\u021bie sunt abso<\/span>lut necesare. <\/span>Ghidonul trebuie s\u0103 fie adaptat \u00een\u0103l\u021bimii tale, \u0219aua reglat\u0103 astfel \u00eenc\u00e2t picioarele ab<\/span>ia dac\u0103 ating solul. Foarte i<\/span>mportant: c\u00e2nd e\u0219ti pe biciclet\u0103, p\u0103streaz\u0103-\u021bi spatele drept \u0219i nu coco\u0219at, precum cicli\u0219tii participan\u021bi la Turul Fran\u021bei.<\/span><\/p>\n

\u00cen ceea ce prive\u0219te mersul <\/span>pe jos, aceasta va contribui la consolidarea spatelui \u0219i a coapselor. <\/span>\u00cencepe treptat, aleg\u00e2nd un teren plat<\/span>. <\/span>Si nu uita s\u0103 \u00ee\u021bi pui pantofi comozi, cu ceva amortizare. <\/span>Activit\u0103\u021bi precum yoga, pilates, stretching sau masaj ajut\u0103, de asemenea, la \u00eentinderea \u0219i detensionarea coloanei vertebrale.<\/span><\/p>\n

Ce sport s\u0103 evi\u021bi<\/strong><\/p>\n

Fotbal, handbal, baschet, alegarea, s\u0103riturile. Aceste sporturi necesit\u0103 schimb\u0103ri frecvente de direc\u021bie, rota\u021bii \u0219i te expun mai intens durerilor de spate. S<\/span>alturile, misc\u0103rile de tip judo sunt contraindicate.<\/span><\/p>\n

De asemenea, trebuie s\u0103 re\u021bii c\u0103 e necesa<\/span>r s\u0103 limitezi\/ elimini mi\u0219c\u0103r<\/span>\"20160424_105642\"<\/a><\/span>ile care<\/span> necesit\u0103 eforturi asimetrice, cum ar fi tenis, golf, datul cu sapa, s\u0103patul \u00een gr\u0103din\u0103, datul z\u0103<\/span>pezii din fa\u021ba casei…. \ud83d\ude42\u00a0<\/span><\/p>\n

Exerci\u021biile pentru abdomen incorect executate fac r\u0103u spatelui<\/strong><\/p>\n

Ca posesoare de sensibilit\u0103\u021bi \u00een zona spatelui, sunt empatic\u0103 cu cei care fac exerci\u021bii pentru abdomen dup\u0103 \u201dureche\u201d.<\/p>\n

Cum s\u0103 \u00ee\u021bi \u00eent\u0103re\u0219ti abdomenul f\u0103r\u0103 s\u0103 deranjezi coloana<\/span><\/span><\/strong><\/p>\n

Aminte\u0219te-\u021bi tot timpul c\u0103 un abdomen plat are nevoie de un spate puternic. Degeaba \u00ee\u021bi \u00eent\u0103re\u0219\u021bi abdomenul, dac\u0103 nu reu\u0219e\u0219ti s\u0103 \u00ee\u021bi \u021bii spatele drept. Din profil, tot timpul va p\u0103rea c\u0103 ai burt\u0103. \u00cen plus, spatele \u0219i abdomenul se lucreaz\u0103 constant \u0219i egal, \u00een oglind\u0103. Am tot scris articole pe tema aceasta, nu mai reiau explica\u021biile detaliate.<\/p>\n

\u00a0C<\/span>are sunt miscarile corecte? \u0218<\/span>i, mai ales, ce exerci\u021bii e bine s\u0103 evi\u021bi?<\/span><\/span><\/strong><\/p>\n

Dac\u0103 suferi de dureri de spate, evit\u0103<\/span> participarea la cursuri de grup. <\/span>Alege antrenamentul<\/span> personal, ghidat de un profesionist.<\/span><\/p>\n

Aminte\u0219te-\u021bi c\u0103, \u00een timpul exerci\u021biilor, trebuie s\u0103 \u00ee\u021bi tii <\/span>\u00eentotdeauna spatele plat \u0219i drept (excep\u021bie fac doar unele exerci\u021bii pentru abdomen), iar picioarele vor fi drepte sau \u00eendoite spre piept. <\/span>Acest lucru limiteaz\u0103 riscul de curbur\u0103 excesiv\u0103 la nivelul coloanei vert<\/span>\"IMG_1071\"<\/a><\/span><\/span>ebrale lombare.<\/span><\/p>\n

Gesturi incorecte<\/strong><\/span><\/p>\n

V\u0103d adeasea, \u00een s\u0103lile de sport, oameni care fac exerci\u021bii pentru abdomen pun\u00e2nd palmele \u00een spatele capului \u0219i tr\u0103g\u00e2nd de g\u00e2t. \u00cen cazul acesta, musculatura abdominal\u0103 superioar\u0103 NU lucreaz\u0103 deloc. \u201dLucreaz\u0103\u201d, \u00een schimb, v<\/span>ertebrele cervicale \u0219i ligamentele. Iar aceasta \u00eenseamn\u0103 suferin\u021b\u0103. <\/span>De asemenea, evit\u0103 aducerea b\u0103rbiei \u00een piept.<\/span><\/p>\n

\"levee-jambes\"<\/a>P<\/span>icioarele nu se coboar\u0103 prea mult spre podea, acest lucru poate provoca dureri de spate.<\/span><\/p>\n

GESTURI CORECTE<\/strong>
\nPrive\u0219te \u00een sus \u0219i p\u0103streaz\u0103 un pumn distan\u021b\u0103 \u00eentre b\u0103rbie \u0219i stern pen<\/span>tru a nu muta tensiunea pe vertebrele cervicale. <\/span>\u0218tiu! Poate p\u0103rea mai greu, dar tocmai de aceea e mai eficient pentru musculatur\u0103 \u0219i men\u021bine coloana \u00een siguran\u021b\u0103.<\/span><\/p>\n

P\u0103streaz\u0103-\u021bi gen<\/span>\"7<\/a><\/strong><\/span>unchii aproape de piept. Orice cobor\u00e2re a picioarelor mai jos de 45 de grade \u201doblig\u0103\u201d coloana la arcuire. La exerci\u021biile pentru zona inferioar\u0103 a abdomenului, spatele ar trebui s\u0103 r\u0103m\u00e2n\u0103 tot timpul pe sol.<\/span><\/p>\n

Cum respiri?<\/strong> <\/span><\/p>\n

Expiri pe gur\u0103 atunci c\u00e2nd ridici bustul: \u00een timpul acestei faze a mi\u0219c\u0103rii, efortul este maxim. \u00ce<\/span>n momentul cobor\u00e2rii, inspiri. Expirarea trebuie s\u0103 fie lent\u0103 \u0219i constant\u0103 pentru a nu \u00eempinge, printr-o contrac\u021bie intens\u0103, viscerele spre perineu.
\n<\/span><\/p>\n

Vezi aici un articol pe tema gre\u0219elilor frecvente care se fac \u00een s\u0103lile de sport:<\/p>\n

3 exerci\u021bii fizice vulnerabile pentru spate<\/a><\/h1>\n","protected":false},"excerpt":{"rendered":"

Dac\u0103 spatele doare, mai putem face sport? Da,\u00a0 sportul va fi chiar benefic, cu condi\u021bia s\u0103 alegi sportul adecvat. \u0218i v\u0103 spun aceasta \u00een deplin\u0103 cuno\u0219tin\u021b\u0103 de cauz\u0103. La 31 de ani, dup\u0103 ce...<\/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":[1,162],"tags":[962,966,963,964,965],"class_list":["post-8038","post","type-post","status-publish","format-standard","hentry","category-sport","category-tonifiere","tag-am-dureri-de-spate-ce-sport-pot-sa-fac","tag-ce-exercitii-sunt-bune-pentru-spate","tag-ce-sport-nu-da-dureri-de-spate","tag-cum-iti-intaresti-spatele","tag-cum-scapi-de-dureri-de-spate"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/8038","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=8038"}],"version-history":[{"count":13,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/8038\/revisions"}],"predecessor-version":[{"id":8355,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/8038\/revisions\/8355"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8038"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8038"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8038"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}