Consiga um Alívio Completo da Dor nas Costas em 7 Minutos!

Tempo de leitura: 1 min

Escrito por Paulo Fernandes
em Setembro 24, 2016

Na maior parte das vezes a dor nas costas é de origem muscular e surge devido ao cansaço, levantamento de pesos ou má postura. É uma aflição comum e que requer cuidado e diligência para ser eliminada. Se você experimenta rigidez, dores ou espasmos, os seguintes exercícios irão lhe ajudar a manter suas costas em forma e fortes conseguindo um alívio completo da dor nas costas.

A dor nas costas ocasional é comum e é experimentada por cerca de 84% dos adultos em algum ponto de suas vidas. Caso suas dores sejam crônicas, isso pode afetar sua habilidade de viver uma vida ativa e saudável.Nem todas as dores podem ou devem ser tratadas sem medicamentos e você deve consultar um médico antes de iniciar qualquer tipo de tratamento.

Entretanto, existem diversas coisas que podem ser feitas para fortalecer sua coluna e aliviar a dor sem o uso de remédios.

Exercícios de alongamento para aliviar a dor

Alguns bons exemplos de exercícios de alongamento são:

Esticar o tendão do jarrete no chão

7 alongamentos em 7 minutos para alívio2

Mantenha a posição por 30 segundos, duas vezes para cada perna.


Alongamento do joelho ao peito

7 alongamentos em 7 minutos para alívio3

Isto ajuda a fortalecer e relaxar os glúteos. Mantenha a posição por 20 segundos para cada perna duas vezes.


Alongamento espinhal

7 alongamentos em 7 minutos para alívio4

Mantenha a posição por 20 segundos e repita no outro joelho. Faça isso quantas vezes quiser, mas não exagere.


O alongamento piriforme

7 alongamentos em 7 minutos para alívio5

Mantenha a posição por 30 segundos e repita com a outra perna.


O alongamento do flexor do quadril

7 alongamentos em 7 minutos para alívio6

Mantenha a posição por 30 segundos , em seguida troque e repita.


O alongamento deitado do quadríceps

7 alongamentos em 7 minutos para alívio7

Mantenha a posição por 30 segundos em cada lado. Faça duas vezes em cada lado.


O alongamento total das costas

7 alongamentos em 7 minutos para alívio8

Mantenha essa posição por 30 segundos e, em seguida, tente o seguinte:

7 alongamentos em 7 minutos para alívio9

Mantenha a posição por 10 segundos em ambos os lados.

Com alguma sorte, as suas costas estarão ótimas novamente!

Além disso, é importante seguir alguns conselhos, como adotar a boa postura no dia a dia para proteger a coluna e praticar exercício físico regularmente.

A musculação é um bom exercício para melhorar a postura, diminuindo a dor.

Assista o seguinte vídeo para saber mais dicas para aliviar a dor nas costas:

Você vai gostar também:

Para enviar seu comentário, preencha os campos abaixo:

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