Como exercícios simples protegem a coluna? Médicos explicam

[{"selector":"#anim-60ba87ee-d549-48e3-9ac6-85337c88bb45","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4a0f9557-b83c-4b2a-82d0-08a1537dcd95","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-95b731af-aac3-46a6-8bb1-90dc77a488d4","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-6cfb05cd-77aa-4f4d-84a6-f9789f392bae","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Mikhail Nilov/Pexels

[{"selector":"#anim-3b32e092-0be9-45ba-8987-539c4a233161","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7ab04614-bfd2-43b4-b0fa-1d10f098a4e2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1e78034e-cc05-4dc8-a713-6389b43052b3","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c39912e0-f614-4026-9185-4d9bfc3d4452","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-af3e0842-d452-407e-a74a-efbdfa881101 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.806472097164625%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] A dor nas costas é um problema que afeta cerca de 80% da população mundial ao longo da vida, segundo estimativas da Organização Mundial da Saúde. No entanto, exercícios simples e cuidados diários podem ajudar a prevenir esse problema e proteger a coluna vertebral Anna Tarazevich/Pexels

[{"selector":"#anim-f54ae8c9-c8b6-4c3a-aff8-1fafa0c7e28f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-06d913b9-fda5-4880-9b73-df893426f3b8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5cf327b8-3dcc-4b43-9aa2-a0831c7f10b5","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-361e2920-0107-468a-997d-ce3f3a2b8da7","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-5697fb60-6691-4751-9098-7e684d12a11d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(16.28621087934022%, 16.298347039826897%) scale(0.673202614379085)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Para a região lombar, o ortopedista Ivan Rocha recomenda o fortalecimento do core com exercícios isométricos Polina Tankilevitch/Pexels

[{"selector":"#anim-7343c57a-ab25-46fa-bcbb-c15a1fec0bae","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-15709e79-154c-4bb3-ac8c-c380c7335715","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-850ea921-d3b8-4495-8e6d-d7f60e969d80","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-7c20e22f-bcf0-4f6c-8e94-4b0725b08b20","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-688b2cac-43f8-4cea-8eb1-d64f9c29b5e3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(31.249999886225726%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] "Para a coluna lombar, os exercícios do core são os fundamentais. A gente gosta muito dos exercícios que a gente consegue manter uma postura. São exercícios isométricos no início, como prancha frontal, prancha lateral", explica o ortopedista Vlada Karpovich/Pexels

[{"selector":"#anim-d3c878da-7f68-4e02-a38f-eab84c5d1658","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bcb1acad-f673-4074-9a4b-3b374c815444","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64f0d23a-df54-4481-bb34-a6cb4f55f445","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-8878330e-7775-4c43-ad19-d3aa94450db2","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b48f01b7-f5ed-4c99-812c-4c4aad1b6b29 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Para a região cervical , além da correção postural, é importante exercer a contração da musculatura anterior do pescoço. "O exercício seria você jogar a sua cabeça para trás, contraindo a musculatura anterior e alongando a musculatura posterior", orienta Ivan Rocha www.kaboompics.com/Pexels

[{"selector":"#anim-e3b0c478-eb78-44b5-a75d-b826153fbce7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b356bbf6-e85b-4303-a4ac-fca9a678102b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5214a063-0853-43e0-b1c9-540161e01a6a","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-4075e349-2d72-4061-89a5-1ada2082909e","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-e9233bfe-08fe-4bfd-a90d-e1c4557b6308 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] O neurologista Roger Brock alerta sobre os riscos para as donas de casa, que frequentemente realizam atividades que exigem flexão da coluna SHVETS production/Pexels

[{"selector":"#anim-32570118-dd94-4902-9527-015737d6adc4","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4838f297-4ac1-43ca-a077-f8398539fc46","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad2e41a7-36c1-4345-a554-fcecc5edb931","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-4182b74d-c2fd-47cd-b8db-f01eaeaf3930","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-d47f5a10-556e-4a05-b0be-215e32744364 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.815139597600027%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] "Trabalhar agachada, por exemplo, para limpar o chão, levantar uma carga excessiva, seja de algo que ela tenha que levantar do chão, um balde, alguma coisa que ela tenha que pegar, pode impactar a coluna", adverte Freepick

[{"selector":"#anim-9ea70cd3-dbf6-4c92-abb4-5bf290ca9a0d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b41f499e-cdd7-4d54-a194-dc8c84cd2991","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-27a6c621-81e1-4803-8dc1-c1a5d8067fc3","keyframes":{"opacity":[0,1]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-aa35c12c-25fc-4eed-adb0-3c8d03ba8640","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":500,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-ce4d9f83-4c9c-4095-8ae5-934e5d7c9e3b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(46.65144277225228%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] A recomendação para levantar pesos é dobrar os joelhos , contrair o abdômen e manter a coluna ereta, diminuindo assim a carga sobre o disco intervertebral Victor Freitas/Pexels

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[{"selector":"#anim-7062096a-f703-49ec-8cbf-9ad0b189e1cc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-257ab79a-4335-4e46-bcf2-5aea21318ce5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-38148d2b-e776-4dd4-9971-e3ec1c7f273b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb4696c1-7ae7-48e0-962e-7fa4fbd08862","keyframes":{"transform":["translate3d(0px, 2132.63615%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ab022517-9015-45d2-8a7f-07f87a86c974","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-43ca8cf7-76e4-46b5-9938-f38a26980a14","keyframes":{"transform":["translate3d(-117.84387%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6306a6c5-cfe4-42c4-b925-1694410eea53","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc7c115d-9936-43ec-ad42-b907d9ba1380","keyframes":{"transform":["translate3d(0px, 897.83992%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Vlada Karpovich/Pexels leia mais em