{"id":1532,"date":"2022-12-11T22:49:14","date_gmt":"2022-12-12T01:49:14","guid":{"rendered":"https:\/\/www.corpoacao.com.br\/blog\/?p=1532"},"modified":"2022-12-11T22:49:14","modified_gmt":"2022-12-12T01:49:14","slug":"exercicios-para-aliviar-as-dores-nas-costas","status":"publish","type":"post","link":"https:\/\/corpoacao.com.br\/blog\/exercicios-para-aliviar-as-dores-nas-costas\/","title":{"rendered":"Exerc\u00edcios para aliviar as dores nas costas"},"content":{"rendered":"\n<p>Correria de final de ano?&nbsp;<\/p>\n\n\n\n<p>Tarefas acumuladas e muito tempo trabalhando na frente do computador podem ocasionar dores e desconfortos nas costas.&nbsp;<\/p>\n\n\n\n<p>Preparamos algumas dicas de alongamentos para aliviar e prevenir as dores nas costas.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/corpoacao.com.br\/blog\/wp-content\/uploads\/2022\/12\/exercicios-dores-nas-costas-1024x1024.jpg\" alt=\"\" class=\"wp-image-1533\" srcset=\"https:\/\/corpoacao.com.br\/blog\/wp-content\/uploads\/2022\/12\/exercicios-dores-nas-costas-1024x1024.jpg 1024w, https:\/\/corpoacao.com.br\/blog\/wp-content\/uploads\/2022\/12\/exercicios-dores-nas-costas-150x150.jpg 150w, https:\/\/corpoacao.com.br\/blog\/wp-content\/uploads\/2022\/12\/exercicios-dores-nas-costas-300x300.jpg 300w, https:\/\/corpoacao.com.br\/blog\/wp-content\/uploads\/2022\/12\/exercicios-dores-nas-costas-768x768.jpg 768w, https:\/\/corpoacao.com.br\/blog\/wp-content\/uploads\/2022\/12\/exercicios-dores-nas-costas.jpg 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Os exerc\u00edcios de alongamento s\u00e3o uma \u00f3tima forma para aliviar a dor nas costas, mas tamb\u00e9m para prevenir o seu aparecimento. Al\u00e9m de diminuir a&nbsp;dor, estes exerc\u00edcios ajudam a relaxar e&nbsp;aumentam&nbsp;a amplitude dos movimentos, proporcionando um r\u00e1pido alivio nas dores e desconfortos nas costas.&nbsp;<\/p>\n\n\n\n<p><strong>1) Sentar sobre os calcanhares\u00a0<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/Al-WwrWuUR0lqTe0anYBLfoYPuVfRJzsH24CjpOxpe7JqMcTVoUo9f44TBGmNpJsw3QYQnlQVMb3qwQM46DmzW9fvQFVgUpZUgpabg9j0rFX_gtl-wtBCtoe6ypHOkbZwqSRVky-uLdhrVN6GRjLOx8Zmvl2PSOGXDrS0ZeaDph-eIkRQ2eID-SAB25lyZRSNyqQyg1GYw\" alt=\"https:\/\/static.tuasaude.com\/media\/article\/xg\/hr\/exercicios-de-alongamento_54865_l.jpg\"\/><\/figure>\n\n\n\n<p>Ficar de joelhos no ch\u00e3o, e depois encostar as n\u00e1degas sobre os calcanhares e aproximar o tronco do ch\u00e3o, mantendo as m\u00e3os esticadas \u00e0 frente.<\/p>\n\n\n\n<p><strong>2) Encostar as m\u00e3os nas costas\u00a0<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/HJdKGsXdJwvtFZ7_alksVb9nruiCo4xKdV5HAFG_9jMC6mjcnQoITg-aPiHMmuj_mDgZ5hmebV4AyQNbWl1OMp1etViHhXwNZZbvb8oCSsEiLqIJHQdGwrTGVCogUcu4iDoS0d_8lSvEsD7UnLqtLnbJ6tDkmRa5HC19mYrh1r6MLpkIYtMwBx6ZXxFpTxDbKEX6uiE0oQ\" alt=\"Esticar os bra\u00e7os atr\u00e1s das costas \u00e9 dif\u00edcil. O que o corpo quer dizer? -  Vitat\"\/><\/figure>\n\n\n\n<p>Sentar com as pernas dobradas, em posi\u00e7\u00e3o de borboleta, e com as costas eretas, tentar aproximar as palmas das m\u00e3os.<\/p>\n\n\n\n<p><strong>3) Joelho no Peito\u00a0<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/4EY4bjPF3B2qEvg1Tv-0jWbNIdbW8_y9XMeHL-AR-gIZsZySMLsTI1nHnLNjEZoLDKBunO3ZOgL2UeEdOnJ6WRSs1E4mCIhq-L2IDvAq8xZxp4WptBJhYRCWBV2d1x6HjpF7jJfvNLRHdq6STWw1mHbnHpFqDt4vg_NbYFbwv282w5G_HTYFF8nDIJe1Q3epVajrErUZ8A\" alt=\"https:\/\/static.tuasaude.com\/media\/article\/nw\/an\/exercicios-de-alongamento_59330_l.jpg\"\/><\/figure>\n\n\n\n<p>Deitar&nbsp; com as costas no ch\u00e3o e com os joelhos dobrados. Trazer os joelhos pr\u00f3ximos ao peito, podendo ajudar com as m\u00e3os. Ao mesmo tempo, deve-se manter os ombros relaxados e a cabe\u00e7a no ch\u00e3o. Em seguida, deve-se trazer a cabe\u00e7a em dire\u00e7\u00e3o aos joelhos, fazendo com que a parte superior das costas se estique.<\/p>\n\n\n\n<p><strong>4) Sentado com as pernas e bra\u00e7os estendidos para frente\u00a0<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/n4kTP_bUe7FTAyVyyIN-1XyR7QDrP6JL8BaPLU96b4DtbaDw5qS-4QWCthE9nGN-6_jiH804lNvv8_obL1soecGWaiDovLQABABx8W0fGFAExdVhUtTVv7uTBLH2KlKVZ-supMokDPGMECaKla4MoC45hw96iDFBI8W1SJA2VJnXzbhrseEYnwyWP0vECyXGh88sbl1gRQ\" alt=\"12 Melhores Alongamentos para Costas - MundoBoaForma\"\/><\/figure>\n\n\n\n<p>Sentar no ch\u00e3o com as pernas esticadas para frente e dobrar suavemente os quadris para frente, abaixando a barriga at\u00e9 as coxas, tentando tocar no calcanhar. Deve-se esticar at\u00e9 sentir uma leve tens\u00e3o na parte de tr\u00e1s das pernas e na parte inferior das costas.<\/p>\n\n\n\n<p><strong>5) Alongamento para a parte mais baixa das costas\u00a0<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/yP-7TkiF93C1vLk5xUvx28bGdLwDp6MNifvztqF1p9jyJUq9UXJ9o6sdSFuVMpMmvMxiSkXAskUA5t3NSimJFA8lcEQw_CZbDjQDdarUs51xiAQ44sSz7To0zQeaGeMzFR5mU0o35EjbyUM7rK8RXTGt8nW7ga-wYrqNX8LAExuKCIpQxzqSzGQ3kCIcpd4W7YjLyjnBiQ\" alt=\"https:\/\/static.tuasaude.com\/media\/article\/ft\/bb\/exercicios-de-alongamento_59331_l.jpg\"\/><\/figure>\n\n\n\n<p>Deitar com as costas no ch\u00e3o, com os joelhos dobrados em dire\u00e7\u00e3o ao peito e os bra\u00e7os estendidos. Deixar os joelhos ca\u00edrem para o lado esquerdo, fazendo uma pequena rota\u00e7\u00e3o na coluna. A intensidade pode ser aumentada com a ajuda da m\u00e3o esquerda. A cabe\u00e7a deve girar na dire\u00e7\u00e3o oposta das pernas, ou seja, para a direita. Em seguida, deve-se repetir o exerc\u00edcio do lado oposto.<\/p>\n\n\n\n<p>&nbsp;Deve-se manter cada posi\u00e7\u00e3o durante 20-30 segundos e&nbsp;repetir o movimento pelo menos 3 vezes, ou manter cada posi\u00e7\u00e3o durante 1 minuto, seguido.<\/p>\n\n\n\n<p>Se as dores e desconfortos permanecerem ap\u00f3s os exerc\u00edcios de alongamentos, procure um m\u00e9dico especialista para uma avalia\u00e7\u00e3o da coluna. <br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Correria de final de ano?&nbsp; Tarefas acumuladas e muito tempo trabalhando na frente do computador podem ocasionar dores e desconfortos nas costas.&nbsp; Preparamos algumas dicas de alongamentos para aliviar e prevenir as dores nas costas. Os exerc\u00edcios de alongamento s\u00e3o uma \u00f3tima forma para aliviar a dor nas costas, mas tamb\u00e9m para prevenir o seu [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1532","post","type-post","status-publish","format-standard","hentry","category-sem-categoria"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.8 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Exerc\u00edcios para aliviar as dores nas costas - Corpo em A\u00e7\u00e3o<\/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:\/\/corpoacao.com.br\/blog\/exercicios-para-aliviar-as-dores-nas-costas\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exerc\u00edcios para aliviar as dores nas costas\" \/>\n<meta property=\"og:description\" content=\"Correria de final de ano?&nbsp; Tarefas acumuladas e muito tempo trabalhando na frente do computador podem ocasionar dores e desconfortos nas costas.&nbsp; Preparamos algumas dicas de alongamentos para aliviar e prevenir as dores nas costas. Os exerc\u00edcios de alongamento s\u00e3o uma \u00f3tima forma para aliviar a dor nas costas, mas tamb\u00e9m para prevenir o seu [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/corpoacao.com.br\/blog\/exercicios-para-aliviar-as-dores-nas-costas\/\" \/>\n<meta property=\"og:site_name\" content=\"Corpo em A\u00e7\u00e3o\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/corpoemacao.poa\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-12T01:49:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/corpoacao.com.br\/blog\/wp-content\/uploads\/2022\/12\/exercicios-dores-nas-costas-1024x1024.jpg\" \/>\n<meta name=\"author\" content=\"Morgana Lovato Cantarelli\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Morgana Lovato Cantarelli\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. tempo de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/corpoacao.com.br\\\/blog\\\/exercicios-para-aliviar-as-dores-nas-costas\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/corpoacao.com.br\\\/blog\\\/exercicios-para-aliviar-as-dores-nas-costas\\\/\"},\"author\":{\"name\":\"Morgana Lovato Cantarelli\",\"@id\":\"https:\\\/\\\/corpoacao.com.br\\\/blog\\\/#\\\/schema\\\/person\\\/8511fda2e04a521379dee132a34c889e\"},\"headline\":\"Exerc\u00edcios para aliviar as dores nas costas\",\"datePublished\":\"2022-12-12T01:49:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/corpoacao.com.br\\\/blog\\\/exercicios-para-aliviar-as-dores-nas-costas\\\/\"},\"wordCount\":418,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/corpoacao.com.br\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/corpoacao.com.br\\\/blog\\\/exercicios-para-aliviar-as-dores-nas-costas\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/corpoacao.com.br\\\/blog\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/exercicios-dores-nas-costas-1024x1024.jpg\",\"inLanguage\":\"pt-BR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/corpoacao.com.br\\\/blog\\\/exercicios-para-aliviar-as-dores-nas-costas\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/corpoacao.com.br\\\/blog\\\/exercicios-para-aliviar-as-dores-nas-costas\\\/\",\"url\":\"https:\\\/\\\/corpoacao.com.br\\\/blog\\\/exercicios-para-aliviar-as-dores-nas-costas\\\/\",\"name\":\"Exerc\u00edcios para aliviar as dores nas costas - 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