{"id":2390,"date":"2021-07-29T20:39:32","date_gmt":"2021-07-29T17:39:32","guid":{"rendered":"https:\/\/kuponzone.com\/ro\/?p=2390"},"modified":"2026-05-30T14:52:34","modified_gmt":"2026-05-30T11:52:34","slug":"exercitii-pentru-durerile-de-spate","status":"publish","type":"post","link":"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/","title":{"rendered":"Cele mai bune exerci\u021bii pentru durerile de spate: Relief acas\u0103"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Cele mai bune \u0219i bune <strong><a href=\"https:\/\/kuponzone.com\/ro\/cupon-categorie\/sport-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">exerci\u021bii pentru durerile de spate<\/a><\/strong> sunt importante pentru c\u0103 v\u0103 vor ajuta s\u0103 \u00eent\u0103ri\u021bi mu\u0219chii din spate \u0219i s\u0103 v\u0103 p\u0103stra\u021bi \u00een form\u0103. <strong>Durerea de spate<\/strong> poate fi foarte debilitant\u0103, motiv pentru care ar trebui s\u0103 ave\u021bi grij\u0103 deosebit\u0103 de partea inferioar\u0103 a spatelui \u0219i s\u0103 alege\u021bi programul de exerci\u021bii corecte.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Durerea de spate<\/strong> este o problem\u0103 predominant\u0103 pe care oamenii o experimenteaz\u0103. Cauza principal\u0103 a handicapului este durerea de spate. Acesta poate ap\u0103rea ca rezultat al unei leziuni acute sau a unei probleme cronice. Cu toate acestea, nu este, de obicei, spatele care doare, ci mu\u0219chii sau alte \u021besuturi din \u0219i \u00een jurul coloanei vertebrale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><strong><a href=\"https:\/\/www.csid.ro\/dieta-sport\/sport-fitness\/exercitii-pentru-durerile-de-spate-te-scapa-rapid-de-durere-19743989\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Durerea de spate<\/a><\/strong><\/strong> este una dintre cele mai frecvente boli. Te pune \u00een pat \u0219i te opre\u0219te s\u0103 faci chiar \u0219i cele mai simple lucruri. \u0218i se agraveaz\u0103 cu timpul.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O persoan\u0103 cu dureri de spate este aproape sigur s\u0103-\u0219i agraveze problema cu obiceiuri rele sau de <strong>exerci\u021bii<\/strong> incorecte. Ei vor \u00eencerca apoi s\u0103-\u0219i auto-trateze problema cu o bucl\u0103 nesf\u00e2r\u0219it\u0103 de sesiuni \u00een biroul lui Chiropractor sau \u00eentr-o sal\u0103 de gimnastic\u0103. Problema este c\u0103 exerci\u021biile gre\u0219ite pot agrava problema \u0219i pot provoca chiar \u0219i o nou\u0103 durere.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 spatele este \u00eentr-adev\u0103r r\u0103nit, vor intra \u00een tratament \u0219i vor petrece orele care sufer\u0103 de uciga\u0219i dureri, pastile de tratament dureroase, comprese la cald \u0219i rece \u0219i terapie de masaj. Toate sunt metode de tratament corecte, dar nici unul dintre ele nu vizeaz\u0103 problema care provoac\u0103 problema. Pentru dureri cronice din spate, <strong>exerci\u021biile<\/strong> ar trebui s\u0103 fie \u00eendreptate spre exerci\u021biile de \u00eent\u0103rire a spatelui \u0219i din spate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exerci\u021biile adecvate pentru <strong>durerile de spate<\/strong>. Dac\u0103 durerea a fost \u00een curs de desf\u0103\u0219urare timp de c\u00e2teva luni \u0219i dac\u0103 este asociat\u0103 cu sl\u0103biciune, cele mai bune exerci\u021bii pentru <strong>durerile de spate<\/strong> sunt cele pentru a \u00eent\u0103ri mu\u0219chii din spate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exist\u0103 trei tipuri de exerci\u021bii de consolidare a spatelui pe care ar trebui s\u0103 \u00eencerca\u021bi s\u0103 v\u0103 rezolva\u021bi problema.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#1_Consolidarea_inapoi_aeroba\" >1) Consolidarea \u00eenapoi aerob\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#2_exercitii_de_rezistenta\" >2) exerci\u021bii de rezisten\u021b\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#3_Consolidarea_si_intinderea\" >3) Consolidarea \u0219i \u00eentinderea<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#Pantaloni_pelvici\" >Pantaloni pelvici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#Hamstring_bucle\" >Hamstring bucle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#Genunchi-la-piept\" >Genunchi-la-piept<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#Genunchi_la_trageti_in_piept\" >Genunchi la trage\u021bi \u00een piept<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#Raise_picior\" >Raise picior<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#Intrebari_frecvente_despre_exercitiile_pentru_dureri_de_spate\" >\u00centreb\u0103ri frecvente despre exerci\u021biile pentru dureri de spate:<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"1-consolidarea-inapoi-aeroba\"><span class=\"ez-toc-section\" id=\"1_Consolidarea_inapoi_aeroba\"><\/span>1) Consolidarea \u00eenapoi aerob\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e2nd durerea este \u00eenc\u0103 la un nivel u\u0219or, atunci un antrenament bl\u00e2nd de \u00eenot sau yoga este o op\u021biune excelent\u0103. Motivul este c\u0103 este u\u0219or pe spate. Aerobica este o modalitate excelent\u0103 de a v\u0103 \u00eent\u0103ri mu\u0219chii de baz\u0103. Este mai u\u0219or \u0219i mai pu\u021bin obositor \u00een compara\u021bie cu <strong>exerci\u021biile<\/strong> de rezisten\u021b\u0103, care sunt, de asemenea, recomandate. Dac\u0103 ave\u021bi un nucleu puternic, pute\u021bi sc\u0103pa cu utilizarea aceluia\u0219i tip de tehnic\u0103 ca exerci\u021bii de for\u021b\u0103, care v\u0103 vor cre\u0219te \u0219ansele de o sesiune de succes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-exercitii-de-rezistenta\"><span class=\"ez-toc-section\" id=\"2_exercitii_de_rezistenta\"><\/span>2) exerci\u021bii de rezisten\u021b\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Acestea sunt despre mu\u0219chii care sunt \u00een durere sau au fost deja r\u0103ni\u021bi. Dac\u0103 sunte\u021bi deja pe medicamente pentru durere, atunci merge\u021bi la un program de for\u021b\u0103. \u00centr-o sal\u0103 de gimnastic\u0103, aceste antrenamente se pot face la sta\u021bia de for\u021b\u0103. <strong>Exerci\u021biile<\/strong> de rezisten\u021b\u0103 sunt f\u0103cute pentru a v\u0103 ajuta s\u0103 v\u0103 \u00eent\u0103ri\u021bi mu\u0219chii, s\u0103 v\u0103 m\u0103ri\u021bi puterea \u0219i rezisten\u021ba \u0219i s\u0103 previn\u0103 r\u0103nile.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ideea este de a face un set de <strong>exerci\u021bii<\/strong> de rezisten\u021b\u0103 p\u00e2n\u0103 c\u00e2nd nu le mai po\u021bi s\u0103 le \u00eendepline\u0219ti f\u0103r\u0103 s\u0103 te treze\u0219ti. \u00cenainte de a \u00eencepe orice program de exerci\u021bii, asigura\u021bi-v\u0103 c\u0103 ob\u021bine\u021bi o consultare de la medicul dumneavoastr\u0103 sau de terapeutul fizic pentru a v\u0103 asigura c\u0103 nu ave\u021bi o problem\u0103 care trebuie abordat\u0103 de un profesionist.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-consolidarea-si-intinderea\"><span class=\"ez-toc-section\" id=\"3_Consolidarea_si_intinderea\"><\/span>3) Consolidarea \u0219i \u00eentinderea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Aceste antrenamente sunt vorba despre consolidarea \u0219i \u00eentinderea mu\u0219chilor din spate. Acest lucru se face cel mai bine pe o mas\u0103 de tratament sau pe mas\u0103 terapeur\u0103. Aceste <strong>exerci\u021bii<\/strong> au avantajul suplimentar de a ajuta la u\u0219urarea durerii. Consolidarea \u0219i \u00eentinderea se fac pentru a sl\u0103bi mu\u0219chii str\u00e2n\u0219i \u0219i, de asemenea, s\u0103 creasc\u0103 flexibilitatea. Folosind o rol\u0103 de spum\u0103 este una dintre cele mai bune exerci\u021bii pentru a \u00eentinde mu\u0219chii \u0219i pentru a ob\u021bine articula\u021biile din gama normal\u0103 de mi\u0219care.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Scopul unei sesiuni de consolidare \u0219i \u00eentindere este de a \u00eent\u0103ri mu\u0219chii slabi \u0219i mu\u0219chii prelungirii, reduce durerea, \u00eembun\u0103t\u0103\u021be\u0219te fluxul sanguin, reduce umflarea \u0219i umflarea. De multe ori, dup\u0103 o sesiune de exerci\u021bii anaerobe, clientul nu poate avea nici o durere. Dac\u0103 nu sim\u021bi nici o durere, acesta este un semn c\u0103 mu\u0219chii dvs. nu sunt prea str\u00e2n\u0219i \u0219i le pute\u021bi \u00eentinde mai mult.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ar fi mai bine dac\u0103 a\u021bi \u00eencercat \u00eentotdeauna s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi \u00eenainte de a \u00eencepe s\u0103 v\u0103 \u00eentinde\u021bi; Acest lucru v\u0103 permite mu\u0219chilor s\u0103 se \u00eenc\u0103lzeasc\u0103 \u0219i le permite, de asemenea, s\u0103 se \u00eentind\u0103 \u00eenainte de a \u00eencerca s\u0103 le \u00eentinde\u021bi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exerci\u021biile<\/strong> se pot face, de asemenea, \u00eentr-o sal\u0103 de gimnastic\u0103 sau \u00een sala de antrenament. Folosind aceste instrumente, ve\u021bi fi capabili s\u0103 v\u0103 asigura\u021bi c\u0103 rezisten\u021ba muscular\u0103 este m\u0103rit\u0103, gama de mi\u0219care a articula\u021biilor este m\u0103rit\u0103, mi\u0219carea dvs. este m\u0103rit\u0103, iar flexibilitatea dvs. este m\u0103rit\u0103. Acest lucru este deosebit de important dac\u0103 ave\u021bi dureri de spate, deoarece dac\u0103 sunte\u021bi flexibil, este mai pu\u021bin probabil s\u0103 ave\u021bi probleme.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><strong>Sugestie:<\/strong> \u00cenainte de a face aceste exerci\u021bii, trebuie s\u0103 v\u0103 \u00eenc\u0103lzi mu\u0219chii \u0219i articula\u021biile. Acest lucru se face cel mai bine prin mers sau jogging la un ritm moderat rapid de o jum\u0103tate de or\u0103.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e2nd face\u021bi exerci\u021biile de \u00eent\u0103rire a spatelui aerobic, trebuie s\u0103 v\u0103 p\u0103stra\u021bi spatele liber \u0219i suplu. Mu\u0219chii trebuie s\u0103 fie flexibili, ca \u00een partea superioar\u0103, nu str\u00e2ns\u0103. P\u0103stra\u021bi genunchii \u00een sus \u0219i \u00een afar\u0103 c\u00e2nd \u00eendoi\u021bi. Acest lucru ajut\u0103 la men\u021binerea suplatelor spinene \u0219i limpezi. P\u0103stra\u021bi-v\u0103 bra\u021bele relaxate \u0219i degetele de la picioare au fost ascunse \u00een \u021b\u0103rm \u00een timpul ridic\u0103rii.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acest lucru ajut\u0103 mu\u0219chii abdominali \u0219i coloana vertebral\u0103 s\u0103 r\u0103m\u00e2n\u0103 flexibil\u0103. \u00cen cele din urm\u0103, asigura\u021bi-v\u0103 \u00eentotdeauna c\u0103 v\u0103 p\u0103stra\u021bi spatele neted\u0103 \u0219i f\u0103r\u0103 durere. Nu permite\u021bi ca emble-ul dvs. s\u0103 fie lovit sau mutat. Acest lucru poate provoca presiune asupra nervilor \u0219i a mu\u0219chilor din spate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Frecven\u021ba exerci\u021biilor de \u00eent\u0103rire a spatelui:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dup\u0103 o v\u0103t\u0103mare, \u00eencepe\u021bi cu un program de 10 zile de <a href=\"https:\/\/offers-live.com\/pl\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>exerci\u021bii<\/strong><\/a> aerobice. Apoi \u00eencepe\u021bi un program de rezisten\u021b\u0103. Prefer ca acest lucru s\u0103 se fac\u0103 cu greut\u0103\u021bi, deoarece importan\u021ba construie\u0219te mu\u0219chiul. \u00cen cele din urm\u0103, \u00eencepe\u021bi un program de \u00eentindere. Se poate face \u00een timp ce se \u00eenc\u0103lze\u0219te sau dup\u0103 o perioad\u0103 mai lung\u0103 de r\u0103ceal\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alte exerci\u021bii care v\u0103 vor ajuta \u00eenapoi:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pantaloni-pelvici\"><span class=\"ez-toc-section\" id=\"Pantaloni_pelvici\"><\/span>Pantaloni pelvici<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Acestea se fac cel mai bine pe o mas\u0103 de tratament. A\u0219eza\u021bi-v\u0103 pe spate cu genunchii \u0219i picioarele pe podea. \u00cen timp ce \u021bine\u021bi \u0219oldurile \u0219i genunchii, ap\u0103sa\u021bi spatele cu masa de tratament p\u00e2n\u0103 c\u00e2nd sim\u021bi\u021bi tulpina din spatele dvs. inferior. Apoi, relaxa\u021bi-v\u0103 corpul \u00eempotriva mesei de tratament \u0219i ridica\u021bi fesele de pe mas\u0103. Repeta\u021bi exerci\u021biul de aproximativ \u0219ase ori.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hamstring-bucle\"><span class=\"ez-toc-section\" id=\"Hamstring_bucle\"><\/span>Hamstring bucle<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Scaunul va fi suportul pentru picioare. Aduce\u021bi un picior pe mas\u0103 \u0219i \u00eencerca\u021bi s\u0103 v\u0103 \u00eendoi\u021bi \u0219i genunchiul opus. Aceste exerci\u021bii se fac cel mai bine cu greutatea pe mas\u0103. Continua\u021bi pentru 20 de repet\u0103ri \u0219i apoi comuta\u021bi picioarele.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"genunchi-la-piept\"><span class=\"ez-toc-section\" id=\"Genunchi-la-piept\"><\/span>Genunchi-la-piept<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sta\u021bi pe spate cu genunchii \u00een sus. Cu bra\u021bele \u00eentinse, aduce\u021bi genunchi p\u00e2n\u0103 la mijlocul pieptului \u0219i apoi aduce\u021bi genunchii \u00eenapoi \u00een partea lateral\u0103 pe care o min\u021bi\u021bi. Repeta\u021bi de 5-10 ori. Aceste <strong>exerci\u021bii<\/strong> se fac cel mai bine cu greut\u0103\u021bi. Face\u021bi trei seturi de 10. Dac\u0103 v\u0103 bloca\u021bi, nu v\u0103 face\u021bi griji, am f\u0103cut \u0219i eu c\u00e2nd am \u00eenceput pentru prima oar\u0103. Continua sa incerci. Cred c\u0103 va u\u0219ura durerea.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"genunchi-la-trageti-in-piept\"><span class=\"ez-toc-section\" id=\"Genunchi_la_trageti_in_piept\"><\/span>Genunchi la trage\u021bi \u00een piept<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">La fel ca mai sus, dar le face cu greut\u0103\u021bi. Acestea ar trebui f\u0103cute pe o mas\u0103 de tratament sau pe o banc\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"raise-picior\"><span class=\"ez-toc-section\" id=\"Raise_picior\"><\/span>Raise picior<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sta\u021bi pe spate cu genunchii \u00een sus. Ridica\u021bi picioarele \u0219i pieptul c\u00e2t mai mare posibil. Opri\u021bi \u0219i relaxa\u021bi-v\u0103. Repeta\u021bi pentru un set de 3-5. Nu cred c\u0103 acest exerci\u021biu este foarte eficient. Dar poate ajuta la \u00eent\u0103rirea spatelui inferior.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acestea sunt toate <strong>exerci\u021biile<\/strong> pe care le recomand pentru a v\u0103 ajuta s\u0103 v\u0103 reduce\u021bi durerea. Este posibil s\u0103 nu trebuie s\u0103 le face\u021bi pe to\u021bi. Dar v\u0103 va ajuta cu siguran\u021b\u0103 s\u0103 v\u0103 u\u0219ura\u021bi durerea. Ei nu vor elimina durerea. Dar dac\u0103 se fac cel pu\u021bin 3-5 ori pe s\u0103pt\u0103m\u00e2n\u0103, atunci vor ajuta la \u00eent\u0103rirea mu\u0219chilor din spate \u0219i vor reduce, de asemenea, durerea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceste <strong>exerci\u021bii<\/strong> vor fi principalele exerci\u021bii pe care le face\u021bi &#8211; principalele antrenamente. \u0218i antrenamentele de for\u021b\u0103 se vor face mai \u00eent\u00e2i. Va fi principala surs\u0103 a regimului de exerci\u021bii fizice. Dac\u0103 ad\u0103uga\u021bi \u00een exerci\u021biile din spate inferioare (\u00eenclinate pelvine, buclele hamstring, genunchiul la piept trage UPS, ridic\u0103 picioarele, vi\u021belului \u0219i sit-up-urile), v\u0103 vor ajuta s\u0103 v\u0103 \u00eent\u0103ri\u021bi spatele inferior.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">F\u0103c\u00e2ndu-le de cel pu\u021bin 3-5 ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i ad\u0103ug\u00e2nd <strong>exerci\u021biile<\/strong> de spate inferioare dup\u0103 exerci\u021biile oblice, spatele dvs. inferior va fi, de asemenea, consolidat. \u0218i dac\u0103 le face\u021bi de trei ori pe s\u0103pt\u0103m\u00e2n\u0103, atunci ve\u021bi avea o rutin\u0103 de antrenament de for\u021b\u0103 care v\u0103 va ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi mu\u0219chii din spate \u0219i v\u0103 va ajuta s\u0103 v\u0103 reduce\u021bi durerea.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exerci\u021biile<\/strong> se pot face, de asemenea, ca parte a rutinei zilnice. Acest lucru v\u0103 va cere s\u0103 urm\u0103ri\u021bi beneficiile pe care le ob\u021bine\u021bi. Dac\u0103 face\u021bi acest lucru zilnic, ar putea fi mai bine s\u0103 lucra\u021bi cu un instructor de fitness certificat. \u00centr-o clas\u0103, ve\u021bi \u00eenv\u0103\u021ba tehnica potrivit\u0103 \u0219i ve\u021bi practica exerci\u021biile dvs. f\u0103r\u0103 s\u0103 v\u0103 r\u0103ne\u0219ti spatele.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e2nd spatele este slab, poate fi o provocare pentru a g\u0103si exerci\u021biile potrivite pentru a consolida mu\u0219chii potrivi\u021bi. Acesta este locul \u00een care un antrenor poate fi de nepre\u021buit. Av\u00e2nd un instructor de fitness calificat v\u0103 va putea s\u0103 v\u0103 arate ce <strong>exerci\u021bii<\/strong> pe care trebuie s\u0103 le lucra\u021bi \u0219i pe care le pute\u021bi s\u0103ri\u021bi. Ve\u021bi \u00eenv\u0103\u021ba tehnica corect\u0103 \u0219i ve\u021bi cre\u0219te beneficiile.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"intrebari-frecvente-despre-exercitiile-pentru-dureri-de-spate\"><span class=\"ez-toc-section\" id=\"Intrebari_frecvente_despre_exercitiile_pentru_dureri_de_spate\"><\/span>\u00centreb\u0103ri frecvente despre exerci\u021biile pentru dureri de spate:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-wpseopress-faq-block-v2 is-layout-flow wp-block-wpseopress-faq-block-v2-is-layout-flow\">\n<details id=\"ce-tipuri-de-exercitii-sunt-recomandate-pentru-durerile-de-spate\" class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Ce tipuri de exerci\u021bii sunt recomandate pentru durerile de spate?<\/summary>\n<p class=\"wp-block-paragraph\">Exerci\u021biile recomandate includ de obicei \u00eentinderi u\u0219oare, exerci\u021bii de \u00eent\u0103rire a mu\u0219chilor spatelui \u0219i abdomenului, \u0219i activit\u0103\u021bi cu impact redus precum \u00eenotul sau mersul pe jos.<\/p>\n<\/details>\n\n\n\n<details id=\"cat-de-des-ar-trebui-sa-fac-exercitii-pentru-a-ameliora-durerea-de-spate\" class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>C\u00e2t de des ar trebui s\u0103 fac exerci\u021bii pentru a ameliora durerea de spate?<\/summary>\n<p class=\"wp-block-paragraph\">Este recomandat s\u0103 face\u021bi exerci\u021bii zilnic, dar \u00eencepe\u021bi u\u0219or \u0219i cre\u0219te\u021bi gradual intensitatea \u0219i durata. Consulta\u021bi \u00eentotdeauna un medic sau un fizioterapeut pentru un program personalizat.<\/p>\n<\/details>\n\n\n\n<details id=\"exista-exercitii-pe-care-ar-trebui-sa-le-evit-daca-am-dureri-de-spate\" class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Exist\u0103 exerci\u021bii pe care ar trebui s\u0103 le evit dac\u0103 am dureri de spate?<\/summary>\n<p class=\"wp-block-paragraph\">\u00cen general, ar trebui evitate mi\u0219c\u0103rile bru\u0219te, ridicarea de greut\u0103\u021bi mari \u0219i exerci\u021biile care implic\u0103 r\u0103sucirea brusc\u0103 a spatelui. Totu\u0219i, este important s\u0103 consulta\u021bi un specialist pentru recomand\u0103ri specifice cazului dumneavoastr\u0103.<\/p>\n<\/details>\n\n\n\n<details id=\"cat-timp-dureaza-pana-cand-exercitiile-incep-sa-aiba-efect-asupra-durerilor-de-spate\" class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>C\u00e2t timp dureaz\u0103 p\u00e2n\u0103 c\u00e2nd exerci\u021biile \u00eencep s\u0103 aib\u0103 efect asupra durerilor de spate?<\/summary>\n<p class=\"wp-block-paragraph\">Efectele pot varia de la persoan\u0103 la persoan\u0103, dar \u00een general, ar trebui s\u0103 observa\u021bi o \u00eembun\u0103t\u0103\u021bire \u00een c\u00e2teva s\u0103pt\u0103m\u00e2ni dac\u0103 face\u021bi exerci\u021bii regulat.<\/p>\n<\/details>\n\n\n\n<details id=\"este-yoga-benefica-pentru-durerile-de-spate\" class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Este yoga benefic\u0103 pentru durerile de spate?<\/summary>\n<p class=\"wp-block-paragraph\">Da, yoga poate fi foarte benefic\u0103 pentru durerile de spate, ajut\u00e2nd la \u00eembun\u0103t\u0103\u021birea flexibilit\u0103\u021bii \u0219i la \u00eent\u0103rirea mu\u0219chilor. Totu\u0219i, asigura\u021bi-v\u0103 c\u0103 practica\u021bi sub \u00eendrumarea unui instructor calificat.<\/p>\n<\/details>\n\n\n\n<details id=\"ce-echipament-am-nevoie-pentru-a-face-exercitii-pentru-durerea-de-spate-acasa\" class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Ce echipament am nevoie pentru a face exerci\u021bii pentru durerea de spate acas\u0103?<\/summary>\n<p class=\"wp-block-paragraph\">Multe exerci\u021bii pot fi f\u0103cute f\u0103r\u0103 echipament special. Totu\u0219i, o saltea de yoga, benzi elastice sau mingi de fitness pot fi utile pentru anumite exerci\u021bii.<\/p>\n<\/details>\n\n\n\n<details id=\"pot-preveni-durerile-de-spate-prin-exercitii-regulate\" class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Pot preveni durerile de spate prin exerci\u021bii regulate?<\/summary>\n<p class=\"wp-block-paragraph\">Da, exerci\u021biile regulate pot ajuta la prevenirea durerilor de spate prin \u00eent\u0103rirea mu\u0219chilor spatelui \u0219i abdomenului \u0219i \u00eembun\u0103t\u0103\u021birea flexibilit\u0103\u021bii.<\/p>\n<\/details>\n\n\n\n<details id=\"cum-stiu-daca-fac-corect-exercitiile-pentru-spate\" class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Cum \u0219tiu dac\u0103 fac corect exerci\u021biile pentru spate?<\/summary>\n<p class=\"wp-block-paragraph\">Este important s\u0103 sim\u021bi\u021bi o \u00eentindere u\u0219oar\u0103, dar nu durere. Dac\u0103 sim\u021bi\u021bi durere, opri\u021bi-v\u0103 imediat. Este recomandat s\u0103 \u00eenv\u0103\u021ba\u021bi exerci\u021biile corecte de la un fizioterapeut sau un instructor calificat.<\/p>\n<\/details>\n\n\n\n<details id=\"exista-exercitii-specifice-pentru-diferite-tipuri-de-dureri-de-spate-dureri-lombare-cervicale-etc\" class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Exist\u0103 exerci\u021bii specifice pentru diferite tipuri de dureri de spate (dureri lombare, cervicale etc.)?<\/summary>\n<p class=\"wp-block-paragraph\">Da, exist\u0103 exerci\u021bii specifice pentru diferite zone ale spatelui. Un specialist v\u0103 poate recomanda exerci\u021bii adecvate pentru tipul specific de durere de spate pe care \u00eel ave\u021bi.<\/p>\n<\/details>\n<script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"url\":\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/\",\"@id\":\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/\",\"mainEntity\":[{\"@type\":\"Question\",\"url\":\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#ce-tipuri-de-exercitii-sunt-recomandate-pentru-durerile-de-spate\",\"name\":\"Ce tipuri de exerci\u021bii sunt recomandate pentru durerile de spate?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"&lt;p>Exerci\u021biile recomandate includ de obicei \u00eentinderi u\u0219oare, exerci\u021bii de \u00eent\u0103rire a mu\u0219chilor spatelui \u0219i abdomenului, \u0219i activit\u0103\u021bi cu impact redus precum \u00eenotul sau mersul pe jos.&lt;\/p>\"}},{\"@type\":\"Question\",\"url\":\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#cat-de-des-ar-trebui-sa-fac-exercitii-pentru-a-ameliora-durerea-de-spate\",\"name\":\"C\u00e2t de des ar trebui s\u0103 fac exerci\u021bii pentru a ameliora durerea de spate?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"&lt;p>Este recomandat s\u0103 face\u021bi exerci\u021bii zilnic, dar \u00eencepe\u021bi u\u0219or \u0219i cre\u0219te\u021bi gradual intensitatea \u0219i durata. Consulta\u021bi \u00eentotdeauna un medic sau un fizioterapeut pentru un program personalizat.&lt;\/p>\"}},{\"@type\":\"Question\",\"url\":\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#exista-exercitii-pe-care-ar-trebui-sa-le-evit-daca-am-dureri-de-spate\",\"name\":\"Exist\u0103 exerci\u021bii pe care ar trebui s\u0103 le evit dac\u0103 am dureri de spate?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"&lt;p>\u00cen general, ar trebui evitate mi\u0219c\u0103rile bru\u0219te, ridicarea de greut\u0103\u021bi mari \u0219i exerci\u021biile care implic\u0103 r\u0103sucirea brusc\u0103 a spatelui. Totu\u0219i, este important s\u0103 consulta\u021bi un specialist pentru recomand\u0103ri specifice cazului dumneavoastr\u0103.&lt;\/p>\"}},{\"@type\":\"Question\",\"url\":\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#cat-timp-dureaza-pana-cand-exercitiile-incep-sa-aiba-efect-asupra-durerilor-de-spate\",\"name\":\"C\u00e2t timp dureaz\u0103 p\u00e2n\u0103 c\u00e2nd exerci\u021biile \u00eencep s\u0103 aib\u0103 efect asupra durerilor de spate?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"&lt;p>Efectele pot varia de la persoan\u0103 la persoan\u0103, dar \u00een general, ar trebui s\u0103 observa\u021bi o \u00eembun\u0103t\u0103\u021bire \u00een c\u00e2teva s\u0103pt\u0103m\u00e2ni dac\u0103 face\u021bi exerci\u021bii regulat.&lt;\/p>\"}},{\"@type\":\"Question\",\"url\":\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#este-yoga-benefica-pentru-durerile-de-spate\",\"name\":\"Este yoga benefic\u0103 pentru durerile de spate?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"&lt;p>Da, yoga poate fi foarte benefic\u0103 pentru durerile de spate, ajut\u00e2nd la \u00eembun\u0103t\u0103\u021birea flexibilit\u0103\u021bii \u0219i la \u00eent\u0103rirea mu\u0219chilor. Totu\u0219i, asigura\u021bi-v\u0103 c\u0103 practica\u021bi sub \u00eendrumarea unui instructor calificat.&lt;\/p>\"}},{\"@type\":\"Question\",\"url\":\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#ce-echipament-am-nevoie-pentru-a-face-exercitii-pentru-durerea-de-spate-acasa\",\"name\":\"Ce echipament am nevoie pentru a face exerci\u021bii pentru durerea de spate acas\u0103?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"&lt;p>Multe exerci\u021bii pot fi f\u0103cute f\u0103r\u0103 echipament special. Totu\u0219i, o saltea de yoga, benzi elastice sau mingi de fitness pot fi utile pentru anumite exerci\u021bii.&lt;\/p>\"}},{\"@type\":\"Question\",\"url\":\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#pot-preveni-durerile-de-spate-prin-exercitii-regulate\",\"name\":\"Pot preveni durerile de spate prin exerci\u021bii regulate?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"&lt;p>Da, exerci\u021biile regulate pot ajuta la prevenirea durerilor de spate prin \u00eent\u0103rirea mu\u0219chilor spatelui \u0219i abdomenului \u0219i \u00eembun\u0103t\u0103\u021birea flexibilit\u0103\u021bii.&lt;\/p>\"}},{\"@type\":\"Question\",\"url\":\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#cum-stiu-daca-fac-corect-exercitiile-pentru-spate\",\"name\":\"Cum \u0219tiu dac\u0103 fac corect exerci\u021biile pentru spate?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"&lt;p>Este important s\u0103 sim\u021bi\u021bi o \u00eentindere u\u0219oar\u0103, dar nu durere. Dac\u0103 sim\u021bi\u021bi durere, opri\u021bi-v\u0103 imediat. Este recomandat s\u0103 \u00eenv\u0103\u021ba\u021bi exerci\u021biile corecte de la un fizioterapeut sau un instructor calificat.&lt;\/p>\"}},{\"@type\":\"Question\",\"url\":\"https:\/\/kuponzone.com\/ro\/exercitii-pentru-durerile-de-spate\/#exista-exercitii-specifice-pentru-diferite-tipuri-de-dureri-de-spate-dureri-lombare-cervicale-etc\",\"name\":\"Exist\u0103 exerci\u021bii specifice pentru diferite tipuri de dureri de spate (dureri lombare, cervicale etc.)?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"&lt;p>Da, exist\u0103 exerci\u021bii specifice pentru diferite zone ale spatelui. Un specialist v\u0103 poate recomanda exerci\u021bii adecvate pentru tipul specific de durere de spate pe care \u00eel ave\u021bi.&lt;\/p>\"}}]}<\/script><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cele mai bune \u0219i bune exerci\u021bii pentru durerile de spate sunt importante pentru c\u0103 v\u0103 vor ajuta s\u0103 \u00eent\u0103ri\u021bi mu\u0219chii din spate \u0219i s\u0103 v\u0103 p\u0103stra\u021bi \u00een form\u0103. Durerea de spate poate fi foarte debilitant\u0103, motiv pentru care ar trebui s\u0103 ave\u021bi grij\u0103 deosebit\u0103 de partea inferioar\u0103 a spatelui \u0219i s\u0103 alege\u021bi programul de exerci\u021bii [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2392,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Cele mai bune exerci\u021bii pentru durerile de spate","_seopress_titles_desc":"Cele mai bune \u0219i bune exerci\u021bii pentru durerile de spate sunt importante pentru c\u0103 v\u0103 vor ajuta s\u0103 \u00eent\u0103ri\u021bi mu\u0219chii din spate \u0219i s\u0103 v\u0103 p\u0103stra\u021bi \u00een form\u0103.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"none","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"both","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"exerci\u021bii pentru durerile de spate,Durerea de spate","_seopress_news_disabled":"","_seopress_video_disabled":"","_seopress_video":[],"_seopress_pro_schemas_manual":[{"_seopress_pro_rich_snippets_type":"articles","_seopress_pro_rich_snippets_article_type":"BlogPosting","_seopress_pro_rich_snippets_article_title":"","_seopress_pro_rich_snippets_article_desc":"","_seopress_pro_rich_snippets_article_author":"","_seopress_pro_rich_snippets_article_img":"","_seopress_pro_rich_snippets_article_img_width":"","_seopress_pro_rich_snippets_article_img_height":"","_seopress_pro_rich_snippets_article_coverage_start_date":"","_seopress_pro_rich_snippets_article_coverage_start_time":"","_seopress_pro_rich_snippets_article_coverage_end_date":"","_seopress_pro_rich_snippets_article_coverage_end_time":"","_seopress_pro_rich_snippets_article_speakable_css_selector":""}],"_seopress_pro_rich_snippets_disable_all":"","_seopress_pro_rich_snippets_disable":[],"_seopress_pro_schemas":[],"footnotes":""},"categories":[324],"tags":[],"class_list":["post-2390","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport"],"_links":{"self":[{"href":"https:\/\/kuponzone.com\/ro\/wp-json\/wp\/v2\/posts\/2390","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kuponzone.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kuponzone.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kuponzone.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kuponzone.com\/ro\/wp-json\/wp\/v2\/comments?post=2390"}],"version-history":[{"count":0,"href":"https:\/\/kuponzone.com\/ro\/wp-json\/wp\/v2\/posts\/2390\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kuponzone.com\/ro\/wp-json\/wp\/v2\/media\/2392"}],"wp:attachment":[{"href":"https:\/\/kuponzone.com\/ro\/wp-json\/wp\/v2\/media?parent=2390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kuponzone.com\/ro\/wp-json\/wp\/v2\/categories?post=2390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kuponzone.com\/ro\/wp-json\/wp\/v2\/tags?post=2390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}