{"id":390140,"date":"2022-08-29T10:05:11","date_gmt":"2022-08-29T08:05:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=390140"},"modified":"2022-08-29T10:33:18","modified_gmt":"2022-08-29T08:33:18","slug":"20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/","title":{"rendered":"20 de exerci\u021bii care v\u0103 ajut\u0103 s\u0103 ameliora\u021bi durerea de spate"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom 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\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/#De_ce_va_doare_spatele\" title=\"De ce v\u0103 doare spatele?\">De ce v\u0103 doare spatele?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/#Cum_prevenim_durerea_de_spate\" title=\"Cum prevenim durerea de spate?\">Cum prevenim durerea de spate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/#20_de_exercitii_pentru_ameliorarea_durerilor_de_spate\" title=\"20 de exerci\u021bii pentru ameliorarea durerilor de spate\">20 de exerci\u021bii pentru ameliorarea durerilor de spate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400\">Dac\u0103 deja a\u021bi sim\u021bit dureri de spate, probabil sunte\u021bi de acord c\u0103 v\u0103 pot face via\u021ba foarte inconfortabil\u0103. Apoi fiecare mi\u0219care se simte ca o tortur\u0103. <\/span><b>Dar dac\u0103 exist\u0103 o cale de a v\u0103 ajuta cu durerea de spate?<\/b><span style=\"font-weight: 400\"> Oferi\u021bi o \u0219ans\u0103 acestor exerci\u021bii speciale pentru relaxarea mu\u0219chilor spatelui \u0219i a coloanei vertebrale. Nu v\u0103 trebuie nimic mai mult dec\u00e2t o saltea pentru exerci\u021bii \u0219i pu\u021bin timp. Ve\u021bi termina \u00een c\u00e2teva minute, care merit\u0103 cu siguran\u021b\u0103 pentru ameliorarea durerii de spate.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_va_doare_spatele\"><\/span><span style=\"font-weight: 400\"><strong>De ce v\u0103 doare spatele?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">\u00cen unele cazuri, cauza durerii de spate este evident\u0103 imediat. De exemplu, dac\u0103 suspecta\u021bi c\u0103 <b>a\u021bi exagerat pu\u021bin \u00een timpul antrenamentului cu greut\u0103\u021bi<\/b><\/span><span data-preserver-spaces=\"true\"> \u0219i nu a\u021bi fost aten\u021bi la tehnica corect\u0103. Corpul v\u0103 r\u0103spl\u0103te\u0219te ulterior sub form\u0103 de dureri de spate \u00een urm\u0103toarele zile. Sau poate <\/span><strong><span data-preserver-spaces=\"true\">a\u021bi stat jos sau \u00eentin\u0219i \u00een diferite pozi\u021bii care nu seam\u0103n\u0103 tocmai cu o postur\u0103 s\u0103n\u0103toas\u0103, cu c\u0103r\u021bile \u00een m\u00e2n\u0103 tot weekendul pentru a \u00eenv\u0103\u021ba pentru examen<\/span><\/strong><span data-preserver-spaces=\"true\">. Totu\u0219i, de cele mai multe ori, durerea de spate este rezultatul <\/span><strong><span data-preserver-spaces=\"true\">unei supra\u00eenc\u0103rc\u0103ri la serviciu a sistemului musculoscheletic.<\/span><\/strong><span data-preserver-spaces=\"true\"> Mul\u021bi angaja\u021bi care lucreaz\u0103 \u00een depozite, pe \u0219antier sau la coafor \u0219i chelnerii care care stau \u00een picioare tot timpul pot confirma acest lucru. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Postura incorect\u0103 este una dintre cele mai frecvente cauze ale durerii de spate din lumea modern\u0103. Petrecem foarte mult timp st\u00e2nd a\u0219eza\u021bi sau \u00eentin\u0219i nu tocmai \u00een pozi\u021bii ideale. Acest lucru poate afecta spatele inflamat \u0219i \u00een\u021bepenit. Cele mai frecvente obiceiuri nes\u0103n\u0103toase sunt \u00eenclinarea capului, coco\u0219area spatelui sau scoaterea umerilor \u00een fa\u021b\u0103. <\/span><strong><span data-preserver-spaces=\"true\">Pot duce la dezechilibre musculare, precum sindromul de \u00eencruci\u0219are superioar\u0103 \u0219i inferioar\u0103.<\/span><\/strong><span data-preserver-spaces=\"true\"> Acesta se manifest\u0103 prin preluarea func\u021biilor unui mu\u0219chi de c\u0103tre altul. Un fenomen frecvent este supra\u00eenc\u0103rcarea \u0219i scurtarea mu\u0219chilor pectorali, manifestate prin scoaterea umerilor \u00een fa\u021b\u0103 \u0219i coco\u0219area p\u0103r\u021bii superioare a coloanei. Aceste neregularit\u0103\u021bi duc de multe ori la durere de spate \u0219i deteriorare pe termen lung a coloanei vertebrale. \u00cen acela\u0219i timp, este suficient s\u0103 acorda\u021bi aten\u021bie posturii corecte \u0219i s\u0103 face\u021bi \u00een fiecare zi sau la dou\u0103 zile \u00eentinderi \u0219i exerci\u021bii de \u00eent\u0103rire care pot preveni aceste dezechilibre. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg\" alt=\"Cele mai frecvente cauze ale durerii de spate\" class=\"wp-image-318342\" width=\"843\" height=\"562\" title=\"Cele mai frecvente cauze ale durerii de spate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Alte cauze ale durerii de spate includ stresul pe termen lung,<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00een timpul c\u0103reia de regul\u0103 se schimb\u0103 postura (aducerea umerilor \u00een fa\u021b\u0103, coco\u0219area spatelui), tensiunea muscular\u0103 cre\u0219te \u0219i apar \u0219i probleme cu somnul. Toate acestea pot duce la o rigiditate mai mare \u0219i la durere a mu\u0219chilor spatelui.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Nu putem uita de impactul negativ al supraponderalit\u0103\u021bii,<\/span><\/strong><span data-preserver-spaces=\"true\"> care reprezint\u0103 o povar\u0103 excesiv\u0103 asupra \u00eentregului sistem musculoscheletic . <\/span><strong><span data-preserver-spaces=\"true\">Purtarea tocurilor \u00eenalte, c\u0103rarea unei gen\u021bi grele sau dormitul pe o saltea nepotrivit\u0103 nu sunt ideale pentru s\u0103n\u0103tatea spatelui.<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00cen unele cazuri, o problem\u0103 mai grav\u0103, cum ar fi o anumit\u0103 boal\u0103, poate de asemenea duce la durere de spate. Dac\u0103 sim\u021bi\u021bi c\u0103 durerea nu se amelioreaz\u0103 sau, din contr\u0103, se \u00eenr\u0103ut\u0103\u021be\u0219te \u0219i v\u0103 \u00eentrerupe activit\u0103\u021bile zilnice, este mai bine s\u0103 v\u0103 l\u0103sa\u021bi \u00een grija unui specialist. Un ortoped v\u0103 va examina am\u0103nun\u021bit \u0219i apoi va sugera un tratament adecvat. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_prevenim_durerea_de_spate\"><\/span>Cum prevenim durerea de spate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odat\u0103 ce cunoa\u0219te\u021bi cele mai frecvente cauze ale durerii de spate, nu este prea greu s\u0103 o preveni\u021bi. \u00cen primul r\u00e2nd, respecta\u021bi regulile generale care fac parte din principiile unui stil de via\u021b\u0103 s\u0103n\u0103tos. <span style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span data-preserver-spaces=\"true\">Concentra\u021bi-v\u0103 pe o postur\u0103 corect\u0103.<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00cen special, asigura\u021bi-v\u0103 c\u0103 nu apleca\u021bi prea mult coloana toracic\u0103 \u0219i lombar\u0103 c\u00e2nd sta\u021bi \u00een picioare, apleca\u021bi sau merge\u021bi. Men\u021bine\u021bi capul \u00een linie cu coloana cervical\u0103 \u0219i trage\u021bi merii pu\u021bin spre spate \u0219i \u00een jos.<\/span><\/li><li><strong>Face\u021bi sporturi regulat.<\/strong> Angaja\u021bi-v\u0103 \u00een activit\u0103\u021bi fizice la alegere, cel pu\u021bin 150 de minute pe s\u0103pt\u0103m\u00e2n\u0103.<\/li><li><strong>Include\u021bi antrenamentul de for\u021b\u0103 de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong> \u0219i \u0219i nu uita\u021bi s\u0103 \u00eent\u0103ri\u021bi sistemul de stabilizare profund\u0103 a coloanei vertebrale, cunoscut \u0219i ca <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/circuit-de-exercitii-pentru-un-abdomen-plat-si-bine-definit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">core<\/a>.<\/strong><\/li><li><strong>Folosi\u021bi exerci\u021biile<\/strong> pentru a v\u0103 \u00eentinde spatele dup\u0103 ce a\u021bi petrecut mult timp a\u0219eza\u021bi sau \u00eentin\u0219i. De asemenea pute\u021bi \u00eencerca s\u0103 folosi\u021bi <a href=\"https:\/\/gymbeam.ro\/rola-masaj\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">role pentru masaj <\/a>din spum\u0103 sau un <a href=\"https:\/\/gymbeam.ro\/pistol-de-masaj-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pistol de masaj.<\/a><\/li><li><strong><span data-preserver-spaces=\"true\">Dac\u0103 trebuie s\u0103 <a href=\"https:\/\/gymbeam.ro\/blog\/notiuni-de-baza-simple-cu-privire-la-pierderea-in-greutate-o-sa-va-surprinda-ce-este-cu-adevarat-important\/\" class=\"ek-link\">pierde\u021bi \u00een greutate<\/a>, \u00eencepe\u021bi cu schimb\u0103ri mici \u00een <a href=\"https:\/\/gymbeam.ro\/blog\/exemplu-de-plan-alimentar-de-2000-kcal\/\" class=\"ek-link\">meniu<\/a>,<\/span><\/strong><span data-preserver-spaces=\"true\"> cum ar fi eliminarea dulciurilor \u0219i a alimentelor foarte procesate. Concentra\u021bi-v\u0103 pe o<a href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" class=\"ek-link\"> diet\u0103 s\u0103n\u0103toas\u0103<\/a> \u0219i exerci\u021bii fizice. V\u0103 va ajuta s\u0103 atinge\u021bi un <a href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" class=\"ek-link\">deficit caloric,<\/a> lucru esen\u021bial pentru pierderea \u00een greutate.<\/span><\/li><li><strong>Ave\u021bi grij\u0103 de s\u0103n\u0103tatea psihic\u0103.<\/strong> G\u0103si\u021bi tehnici care v\u0103 ajut\u0103 s\u0103 gestiona\u021bi mai bine <a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" class=\"ek-link\">stresul<\/a>. Acestea includ sportul, medita\u021bia sau <a href=\"https:\/\/gymbeam.ro\/blog\/bunastare-psihica-pierdere-in-greutate-si-somn-de-calitate-ce-alte-beneficii-ofera-iesirile-in-aer-liber\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">petrecerea timpului \u00een natur\u0103.<\/a><\/li><li><strong>Limita\u021bi purtarea de pantofi cu toc \u00eenalt<\/strong> \u0219i alege\u021bi confortul sub forma unor sneaker\u0219i stila\u021bi.<\/li><li><strong>Ideal, \u00eenlocui\u021bi o geant\u0103 grea cu un rucsac elegant.<\/strong> Spatele vostru v\u0103 va mul\u021bumi.<\/li><li><strong>Lua\u021bi-v\u0103 o saltea de \u00eenalt\u0103 calitate pentru un <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">somn<\/a> mai bun.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44974,51088,58828,62743,62749,62755\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_de_exercitii_pentru_ameliorarea_durerilor_de_spate\"><\/span>20 de exerci\u021bii pentru ameliorarea durerilor de spate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceste exerci\u021bii pentru \u00eentindere sunt<strong> ideale pentru \u00eentinderea de diminea\u021b\u0103, o pauz\u0103 activ\u0103 \u00een timpul zilei de lucru sau \u00eentinderea \u00eenainte \u0219i dup\u0103 antrenament.<\/strong> De asemenea, v\u0103 vor ajuta s\u0103 v\u0103 relaxa\u021bi \u00eentregul corp dup\u0103 o zi solicitant\u0103 din punct de vedere fizic \u0219i psihic. \u00cencerca\u021bi toate cele 20 de exerci\u021bii sau alege\u021bi doar c\u00e2teva pentru a v\u0103 crea noua rutin\u0103 de \u00eentindere. Avantajul este c\u0103 nu ave\u021bi nevoie de echipament special. Doar \u00eentinde\u021bi salteaua pentru exerci\u021bii \u0219i pute\u021bi \u00eencepe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. \u00cenclinare pelvian\u0103<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi pe spate \u0219i \u00eendoi\u021bi genunchii. Spatele se afl\u0103 \u00eentr-o pozi\u021bie neutr\u0103 relaxat\u0103, iar bra\u021bele sunt sub cap sau \u00eentinse pe l\u00e2ng\u0103 corp.<\/li><li><strong>Execu\u021bie: <\/strong>Ridica\u021bi pelvisul prin mi\u0219c\u0103ri controlate \u00een timp ce expira\u021bi. Pute\u021bi sta \u00een aceast\u0103 pozi\u021bie timp de c\u00e2teva secunde sau sau trece imediat la urm\u0103toarea repetare \u00een timp ce inspira\u021bi.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Pelvisul este prea ridicat \u00een pozi\u021bia superioar\u0103, mi\u0219c\u0103ri sacadate \u0219i necontrolate.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/01_Pelvic-tilt.gif\" alt=\"Cum se execut\u0103 \u00eenclinarea pelvian\u0103 pentru a ameliora durerea de spate?\" class=\"wp-image-318356\" title=\"Cum se execut\u0103 \u00eenclinarea pelvian\u0103 pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ridic\u0103ri de bazin<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi pe spate \u0219i \u00eendoi\u021bi genunchii. T\u0103lpile \u0219i palmele sunt pe podea, cre\u00e2nd sus\u021binere puternic\u0103 cu partea superioar\u0103 a spatelui.<\/li><li><strong>Executare: <\/strong>Activa\u021bi fesele \u0219i centrul \u00een timp ce expira\u021bi. \u00cencepe\u021bi s\u0103 ridica\u021bi u\u0219or pelvisul \u0219i spatele prin mi\u0219c\u0103ri controlate. Ve\u021bi ajunge \u00een pozi\u021bia \u00een care corpul votru este \u00een linie de la umeri p\u00e2n\u0103 la genunchi. Men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de c\u00e2teva secunde \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi. Apoi trece\u021bi la urm\u0103toarea repetare.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Mi\u0219c\u0103ri sacadate \u0219i necontrolate, spate \u00eendoit, gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/02_Glute-bridge.gif\" alt=\"Cum se execut\u0103 podul pentru fesieri pentru a ameliora durerea de spate?\" class=\"wp-image-318370\" title=\"Cum se execut\u0103 podul pentru fesieri pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u00cendoiri laterale din pozi\u021bia \u0219ez\u00e2nd<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi jos. \u00cendoi\u021bi genunchii \u0219i \u00eencruci\u0219a\u021bi picioarele (a\u0219a numitul stat jos cu picioarele \u00eencruci\u0219ate). Spatele este curbat natural, iar bra\u021bele sunt aliniate cu corpul.<\/li><li><strong>Executare: <\/strong>Pune\u021bi antebra\u021bul st\u00e2ng pe saltea l\u00e2ng\u0103 corp. \u00centinde\u021bi bra\u021bul drept deasupra capului \u00een timp ce expira\u021bi \u0219i \u00een mod simultan apleca\u021bi-v\u0103 \u00een aceea\u0219i parte cu tot trunchiul. Ar trebui s\u0103 sim\u021bi\u021bi o \u00eentindere \u00een partea dreapt\u0103 a spatelui. Men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de c\u00e2teva secunde \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi. Apoi trece\u021bi la urm\u0103toarea repetare.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri sacadate \u0219i necontrolate.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/03_Side-stretch.gif\" alt=\"Cum se execut\u0103 \u00eendoirea lateral\u0103 din pozi\u021bia \u0219ez\u00e2nd pentru a ameliora durerea de spate?\" class=\"wp-image-318384\" title=\"Cum se execut\u0103 \u00eendoirea lateral\u0103 din pozi\u021bia \u0219ez\u00e2nd pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u00cendoiri laterale pe diagonal\u0103 din pozi\u021bia \u0219ez\u00e2nd<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi jos. \u00cendoi\u021bi genunchii \u0219i \u00eencruci\u0219a\u021bi picioarele (a\u0219a numitul stat jos cu picioarele \u00eencruci\u0219ate). Spatele este curbat natural, iar bra\u021bele sunt aliniate cu corpul.<\/li><li><strong>Executare: <\/strong>Pune\u021bi m\u00e2na st\u00e2ng\u0103 pe genunchiul drept. Ridica\u021bi m\u00e2na dreapt\u0103 \u0219i \u00eentinde\u021bi-o peste cap \u00eentr-o parte pentru a sim\u021bi o \u00eentindere \u00een partea dreapt\u0103 a spatelui. \u00cenclina\u021bi u\u0219or \u00eentr-o parte \u0219i capul \u0219i trunchiul. Men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de c\u00e2teva secunde \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi. Apoi repeta\u021bi pe partea opus\u0103.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri sacadate \u0219i necontrolate.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/04_Diagonal-side-stretch.gif\" alt=\"Cum se execut\u0103 \u00eendoirea lateral\u0103 pe diagonal\u0103 din pozi\u021bia \u0219ez\u00e2nd pentru a ameliora durerea de spate?\" class=\"wp-image-318398\" title=\"Cum se execut\u0103 \u00eendoirea lateral\u0103 pe diagonal\u0103 din pozi\u021bia \u0219ez\u00e2nd pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Aducerea genunchilor la piept<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi pe spate \u0219i \u00eendoi\u021bi genunchii.<\/li><li><strong>Executare: <\/strong>Aduce\u021bi genunchiul drept la piept. \u021aine\u021bi spatele pe saltea pe durata \u00eentregului exerci\u021biu. Men\u021bine\u021bi aceast\u0103 pozi\u021bie c\u00e2teva secunde, timp \u00een care respira\u021bi natural. Ar trebui s\u0103 sim\u021bi\u021bi \u00eentinderea p\u0103r\u021bii inferioare a spatelui. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi. Apoi repeta\u021bi pe partea opus\u0103.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri sacadate \u0219i necontrolate, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/05_Knee-to-chest.gif\" alt=\"Cum se execut\u0103 aducerea genunchilor la piept pentru a ameliora durerea de spate?\" class=\"wp-image-318412\" title=\"Cum se execut\u0103 aducerea genunchilor la piept pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u00cembr\u0103\u021bi\u0219area genunchilor la piept<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi pe spate \u0219i \u00eendoi\u021bi genunchii.<\/li><li><strong>Executare: <\/strong>Aduce\u021bi ambii genunchi la piept \u00een timp ce inspira\u021bi. \u00cen timpul acestei etape pute\u021bi ridica pu\u021bin de pe saltea partea inferioar\u0103 a spatelui. \u00cen aceast\u0103 pozi\u021bie, \u00eencerca\u021bi s\u0103 respira\u021bi natural \u0219i pute\u021bi chiar s\u0103 v\u0103 r\u0103suci\u021bi pu\u021bin \u00een lateral \u0219i s\u0103 face\u021bi acest lucru timp de c\u00e2teva secunde. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul de c\u00e2teva ori.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 restr\u00e2ns\u0103 sau excesiv\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri sacadate \u0219i necontrolate.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/06_Knee-hug.gif\" alt=\"Cum se execut\u0103 \u00eembr\u0103\u021bi\u0219area genunchilor la piept pentru a ameliora durerea de spate?\" class=\"wp-image-318426\" title=\"Cum se execut\u0103 \u00eembr\u0103\u021bi\u0219area genunchilor la piept pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Pozi\u021bia cobrei<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi pe burt\u0103 cu picioarele \u00eentinse. A\u0219eza\u021bi palmele la nivelul umerilor \u0219i \u021bine\u021bi coatele pe l\u00e2ng\u0103 corp.<\/li><li><strong>Executare: <\/strong>\u021aine\u021bi palmele pe saltea \u00een timp ce inspira\u021bi \u0219i ridica\u021bi partea superioar\u0103 a pieptului. Pelvisul r\u0103m\u00e2ne pe saltea. Men\u021bine\u021bi pozi\u021bia superioar\u0103 c\u00e2teva secunde, respira\u021bi natural \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi. Apoi repeta\u021bi exerci\u021biul de c\u00e2teva ori.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 restr\u00e2ns\u0103 sau excesiv\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri sacadate \u0219i necontrolate, ridicarea pelvisului de pe saltea.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/07_Upward-dog-position.gif\" alt=\"Cum se execut\u0103 pozi\u021bia cobrei pentru a ameliora durerea de spate?\" class=\"wp-image-318440\" title=\"Cum se execut\u0103 pozi\u021bia cobrei pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Pozi\u021bia c\u00e2inelui<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>A\u0219eza\u021bi-v\u0103 \u00een patru labe.<\/li><li><strong>Executare: <\/strong>Muta\u021bi greutatea spre membrele superioare \u00een timp ce inspira\u021bi, \u00eempinge\u021bi palmele \u00een saltea \u0219i ridica\u021bi \u0219oldurile spre tavan. \u00cen acela\u0219i timp, \u00eentinde\u021bi bra\u021bele \u0219i picioarele. Genunchii pot fi \u00eendoi\u021bi u\u0219or. Capul r\u0103m\u00e2ne aliniat cu coloana vertebral\u0103, iar spatele este drept. Men\u021bine\u021bi pozi\u021bia superioar\u0103 c\u00e2teva secunde, respira\u021bi natural. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi. Repeta\u021bi exerci\u021biul de c\u00e2teva ori.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri sacadate \u0219i necontrolate, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/08_Downward-dog.gif\" alt=\"Cum se execut\u0103 pozi\u021bia c\u00e2inelui pentru a ameliora durerea de spate?\" class=\"wp-image-318454\" title=\"Cum se execut\u0103 pozi\u021bia c\u00e2inelui pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Pozi\u021bia copilului<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi \u00een patru labe. \u021aine\u021bi genunchii la distan\u021ba dintre umeri sau pu\u021bin mai mare.<\/li><li><strong>Executare: <\/strong>\u00cempinge\u021bi palmele \u00een saltea \u0219i sta\u021bi u\u0219or \u00een c\u0103lc\u00e2ie. \u021aine\u021bi bra\u021bele drepte \u0219i libere \u00een fa\u021b\u0103. Sta\u021bi cu fruntea pe podea \u0219i relaxa\u021bi-v\u0103 corpul. Suge\u021bi pu\u021bin burta. Men\u021bine\u021bi aceast\u0103 pozi\u021bie c\u00e2teva secunde, respira\u021bi natural \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi. Apoi repeta\u021bi exerci\u021biul de c\u00e2teva ori.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, coate \u00eendoite.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/09_Child\u00b4s-pose.gif\" alt=\"Cum se execut\u0103 pozi\u021bia copilului pentru a ameliora durerea de spate?\" class=\"wp-image-318468\" title=\"Cum se execut\u0103 pozi\u021bia copilului pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Pozi\u021bia c\u0103\u021belului<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi \u00een patru labe. \u021aine\u021bi genunchii la distan\u021ba dintre umeri sau pu\u021bin mai mare.<\/li><li><strong>Executare: <\/strong>\u00centinde\u021bi bra\u021bele \u00een fa\u021b\u0103 \u0219i a\u0219eza\u021bi fruntea pe saltea. \u021aine\u021bi genunchii sub \u0219olduri \u0219i suge\u021bi pu\u021bin burta. Men\u021bine\u021bi aceast\u0103 pozi\u021bie c\u00e2teva secunde, respira\u021bi natural \u0219i reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi. Apoi repeta\u021bi exerci\u021biul de c\u00e2teva ori.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, coate \u00eendoite.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/10_Puppy-pose.gif\" alt=\"Cum se execut\u0103 pozi\u021bia c\u0103\u021belului pentru a ameliora durerea de spate?\" class=\"wp-image-318482\" title=\"Cum se execut\u0103 pozi\u021bia c\u0103\u021belului pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Pozi\u021bia pisica \u0219i vaca<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi \u00een patru labe. \u021aine\u021bi \u00eencheieturile sub umeri \u0219i genunchii la distan\u021ba dintre umeri sau pu\u021bin mai mare.<\/li><li><strong>Executare: <\/strong>Apleca\u021bi capul \u00eenainte spre piept \u0219i rotunji\u021bi spatele \u00een sus. Suge\u021bi pelvisul \u0219i burta. Ridica\u021bi capul \u0219i apleca\u021bi-v\u0103 spatele \u00een timp ce inspira\u021bi (burta este mai aproape de saltea). Apoi repeta\u021bi aceast\u0103 mi\u0219care de c\u00e2teva ori.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri necontrolate.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/11_Cat-cow_new.gif\" alt=\"Cum se execut\u0103 pozi\u021bia pisica \u0219i vaca pentru a ameliora durerea de spate?\" class=\"wp-image-318496\" title=\"Cum se execut\u0103 pozi\u021bia pisica \u0219i vaca pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. R\u0103sucire din pozi\u021bia \u0219ezut<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:&nbsp;<\/strong>Sta\u021bi jos pe saltea cu picioarele \u00eentinse \u00een fa\u021b\u0103.<\/li><li><strong>Executare: <\/strong>\u00cendoi\u021bi piciorul drept \u0219i a\u0219eza\u021bi-l peste cel st\u00e2ng, care r\u0103m\u00e2ne \u00eentins. A\u0219eza\u021bi cotul st\u00e2ng peste genunchiul drept \u0219i sprijini\u021bi-v\u0103 u\u0219or \u00een el. \u00cen acela\u0219i timp, \u00eentoarce\u021bi-v\u0103 \u00eentr-o parte cu tot trunchiul. L\u0103sa\u021bi bra\u021bul drept \u00een spatele corpului \u0219i folosi\u021bi-l ca punct de sus\u021binere. Men\u021bine\u021bi aceast\u0103 pozi\u021bie c\u00e2teva secunde \u0219i respira\u021bi natural. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103, schimba\u021bi picioarele \u0219i repeta\u021bi exerci\u021biul pe cealalt\u0103 parte.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri necontrolate.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/12_Twist-v-sede.gif\" alt=\"Cum se execut\u0103 r\u0103sucirea din pozi\u021bia \u0219ezut pentru a ameliora durerea de spate?\" class=\"wp-image-318510\" title=\"Cum se execut\u0103 r\u0103sucirea din pozi\u021bia \u0219ezut pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. R\u0103sucire din pozi\u021bia culcat<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:&nbsp;<\/strong>Sta\u021bi pe spate cu picioarele \u00eentinse.<\/li><li><strong>Executare: <\/strong>\u00cendoi\u021bi piciorul st\u00e2ng (aproximativ 90 \u00b0) \u0219i a\u0219eza\u021bi-l peste piciorul drept, care r\u0103m\u00e2ne \u00eentins. Ridica\u021bi bra\u021bul \u0219i a\u0219eza\u021bi-l pe l\u00e2ng\u0103 corp. A\u0219eza\u021bi bra\u021bul drept pe genunchiul st\u00e2ng \u0219i sprijini\u021bi-v\u0103 u\u0219or \u00een el. Nu uita\u021bi c\u0103 trebuie s\u0103 ave\u021bi capul \u0219i pieptul \u00een sus (coloana toracic\u0103 \u0219i cervical\u0103 sunt aproape de saltea) \u0219i nu le permite\u021bi s\u0103 se \u00eentoarc\u0103 \u00een lateral. Pute\u021bi reu\u0219i l\u0103s\u00e2nd piciorul \u00eendoit \u00een aer. Men\u021bine\u021bi aceast\u0103 pozi\u021bie timp de c\u00e2teva secunde \u0219i respira\u021bi natural. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103, schimba\u021bi picioarele \u0219i repeta\u021bi exerci\u021biul pe cealalt\u0103 parte.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, rotirea capului \u0219i pieptului \u00een laterale, mi\u0219c\u0103ri necontrolate.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/13_Twist-v-leze.gif\" alt=\"Cum se execut\u0103 r\u0103sucirea din pozi\u021bia culcat pentru a ameliora durerea de spate?\" class=\"wp-image-318524\" title=\"Cum se execut\u0103 r\u0103sucirea din pozi\u021bia culcat pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">14. Pozi\u021bia pas\u0103re-c\u00e2ine<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi \u00een patru labe.<\/li><li><strong>Executare: <\/strong>Activa\u021bi centru \u0219i simultan ridica\u021bi \u0219i \u00eentinde\u021bi membrele opuse \u00een timp ce inspira\u021bi (piciorul drept \u0219i bra\u021bul st\u00e2ng). Apoi \u00eendoi\u021bi membrele ridicate \u0219i aduce\u021bi-le la piept. \u00cencerca\u021bi s\u0103 atinge\u021bi genunchiul cu cotul. Apoi repeta\u021bi exerci\u021biul de c\u00e2teva ori. Apoi schimba\u021bi piciorul \u0219i bra\u021bul \u0219i repeta\u021bi. Dac\u0103 ave\u021bi probleme cu echilibrul, r\u0103m\u00e2ne\u021bi la faza ini\u021bial\u0103 \u2013 \u00eentinderea membrelor opuse.<\/li><li><strong>Gre\u0219eli frecvente:<\/strong> Spate \u00eendoit \u00een prim\u0103 faz\u0103, mi\u0219c\u0103ri necontrolate, g<span style=\"text-align: inherit\">am\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri.<\/span>\r\n\r\n&nbsp;<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/14_bird-dog.gif\" alt=\"Cum se execut\u0103 pozi\u021bia pas\u0103re-c\u00e2ine pentru a ameliora durerea de spate?\" class=\"wp-image-318538\" title=\"Cum se execut\u0103 pozi\u021bia pas\u0103re-c\u00e2ine pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">15. Prone Press Up<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103:&nbsp;<\/strong>Sta\u021bi pe burt\u0103. \u021aine\u021bi picioarele \u00eentinse. Ridica\u021bi \u0219i \u00eendoi\u021bi bra\u021bele (aproximativ 45\u00b0 la nivelul coatelor) \u0219i a\u0219eza\u021bi palmele cu degetele desf\u0103cute pe podea fa\u021b\u0103 \u00een fa\u021b\u0103.<\/li><li><strong>Executare: <\/strong>Ridica\u021bi capul, umerii \u0219i partea superioar\u0103 a pieptului de pe saltea \u00een timp ce inspira\u021bi. \u021aine\u021bi antebra\u021bele \u0219i palmele pe saltea. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi \u0219i repeta\u021bi exerci\u021biul. Nu uita\u021bi s\u0103 ridica\u021bi capul \u00een sus, \u00een loc s\u0103-l \u00eenclina\u021bi \u00een spate.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Mi\u0219c\u0103ri necontrolate, \u00eenclinarea capului \u00een spate.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/15_2_Zvedani-hrudniku-ze-zeme-v-leze-na-brise_new.gif\" alt=\"Cum se execut\u0103 prone press up pentru a ameliora durerea de spate?\" class=\"wp-image-318552\" title=\"Cum se execut\u0103 prone press up pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">16. Rotirea coloanei din pozi\u021bia \u00een genunchi<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi \u00een patru labe.<\/li><li><strong>Executare: <\/strong>\u021aine\u021bi capul cu m\u00e2na dreapt\u0103 (\u00een spatele urechii) \u0219i roti\u021bi pieptul spre partea dreapt\u0103 \u00een timp ce expira\u021bi. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i repeta\u021bi exerci\u021biul de c\u00e2teva ori. Apoi schimba\u021bi m\u00e2inile \u0219i face\u021bi rota\u021bii \u00een partea opus\u0103.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Mi\u0219c\u0103ri necontrolate, g<span style=\"text-align: inherit\">am\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, ap\u0103sarea excesiv\u0103 a m\u00e2inii pe cap,&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/16_Rotace-hrudniku-v-klece.gif\" alt=\"Cum se execut\u0103 rotirea coloanei din pozi\u021bia \u00een genunchi pentru a ameliora durerea de spate?\" class=\"wp-image-318566\" title=\"Cum se execut\u0103 rotirea coloanei din pozi\u021bia \u00een genunchi pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">17. Rotiri alternative \u00een pozi\u021bia scorpion<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi pe burt\u0103 \u0219i \u00eentinde\u021bi bra\u021bele \u00een lateral.<\/li><li><strong>Executare: <\/strong>Ridica\u021bi piciorul st\u00e2ng, \u00eendoi\u021bi-l \u0219i a\u0219eza\u021bi-l peste piciorul drept \u00een timp ce expira\u021bi. \u00cencerca\u021bi s\u0103 ajunge\u021bi \u00een pozi\u021bia \u00een care atinge\u021bi podeaua sau \u00een care v\u0103 permite mobilitatea f\u0103r\u0103 a ridica bra\u021bele \u0219i pieptul prea mult de pe podea. \u00cen acela\u0219i timp, \u00eentoarce\u021bi capul \u00een direc\u021bia opus\u0103. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi, ridica\u021bi piciorul drept \u0219i repeta\u021bi exerci\u021biul \u00een partea opus\u0103.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Mi\u0219c\u0103ri necontrolate, g<span style=\"text-align: inherit\">am\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, ridicarea excesiv\u0103 de pe saltea a bra\u021belor \u0219i trunchiului.<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/17_Scorpion_2_new.gif\" alt=\"Cum se execut\u0103 rotirile alternative \u00een pozi\u021bia scorpion pentru a ameliora durerea de spate?\" class=\"wp-image-318580\" title=\"Cum se execut\u0103 rotirile alternative \u00een pozi\u021bia scorpion pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">18. Threading the Needle<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi \u00een patru labe.<\/li><li><strong>Executare: <\/strong>Ridica\u021bi bra\u021bul st\u00e2ng spre tavan \u00een timp ce inspira\u021bi \u0219i roti\u021bi pieptul \u0219i capul \u00een aceea\u0219i direc\u021bie. Apoi pune\u021bi bra\u021bul st\u00e2ng prin spa\u021biul de sub bra\u021bul drept \u0219i roti\u021bi trunchiul \u00een aceea\u0219i direc\u021bie. \u00cen acela\u0219i timp, a\u0219eza\u021bi capul pe saltea (ating\u00e2nd-o cu urechea). Ochii ar trebui s\u0103 fie \u00eendrepta\u021bi c\u0103tre bra\u021bul care lucreaz\u0103. De asemenea, nu uita\u021bi s\u0103 mi\u0219ca\u021bi doar partea superioar\u0103 a corpului. Repeta\u021bi exerci\u021biul de c\u00e2teva ori pe o parte, apoi schimba\u021bi bra\u021bele.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Mi\u0219c\u0103ri necontrolate, g<span style=\"text-align: inherit\">am\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri.<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/18_Needle-and-rotation_new.gif\" alt=\"Cum se execut\u0103 threading the needle pentru a ameliora durerea de spate?\" class=\"wp-image-318594\" title=\"Cum se execut\u0103 threading the needle pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">19. Rotiri ale coloanei din pozi\u021bia aplecat<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Pozi\u021bia la nivelul umerilor (sau mai mare).<\/li><li><strong>Executare: <\/strong>\u00cendoi\u021bii genunchii \u0219i apleca\u021bi-v\u0103 mult \u00eenainte cu spatele drept. \u00cen acela\u0219i timp, a\u0219eza\u021bi palmele sau degetele pe saltea. Ridica\u021bi un bra\u021b spre tavan \u00een timp ce inspira\u021bi \u0219i r\u0103suci\u021bi trunchiul \u0219i capul \u00een aceea\u0219i direc\u021bie. Ochii trebuie \u00eendrepta\u021bi c\u0103tre bra\u021bul care lucreaz\u0103. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce inspira\u021bi \u0219i roti\u021bi-v\u0103 \u00een partea opus\u0103.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>Mi\u0219c\u0103ri necontrolate, g<span style=\"text-align: inherit\">am\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, spate \u00eendoit.<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/19_Rotace-ve-stoje.gif\" alt=\"Cum se execut\u0103 rotiri ale coloanei din pozi\u021bia aplecat pentru a ameliora durerea de spate?\" class=\"wp-image-318608\" title=\"Cum se execut\u0103 rotiri ale coloanei din pozi\u021bia aplecat pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">20. Pozi\u021bia covrigul<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>\u00centinde\u021bi-v\u0103 pe partea st\u00e2ng\u0103 \u0219i \u00eendoi\u021bi picioarele (aproximativ 90\u00b0 \u00een zona genunchilor).<\/li><li><strong>Executare: <\/strong>Apuca\u021bi genunchiul drept (cel superior) cu m\u00e2na st\u00e2ng\u0103 \u0219i aduce\u021bi-l la piept. Apoi mi\u0219ca\u021bi piciorul st\u00e2ng (inferior) spre fese \u0219i apuca\u021bi-l cu m\u00e2na dreapt\u0103. Men\u021bine\u021bi pozi\u021bia timp de c\u00e2teva secunde \u0219i respira\u021bi natural. Apoi \u00eentoarce\u021bi-v\u0103 spre dreapta \u0219i repeta\u021bi exerci\u021biul.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>G<span style=\"text-align: inherit\">am\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri.<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/20_2_Preclik_new.gif\" alt=\"Cum se execut\u0103 pozi\u021bia covrigul pentru a ameliora durerea de spate?\" class=\"wp-image-318622\" width=\"852\" height=\"480\" title=\"Cum se execut\u0103 pozi\u021bia covrigul pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu exist\u0103 niciodat\u0103 suficient\u0103 inspira\u021bie pentru exerci\u021bii eficiente de relaxare a spatelui \u0219i coloanei vertebrale. Le ve\u021bi aprecia, de exemplu,&nbsp;<strong>dup\u0103 c\u00e2teva ore de stat jos la serviciu, o c\u0103l\u0103torie lung\u0103 cu ma\u0219ina sau c\u00e2nd dori\u021bi s\u0103 v\u0103 relaxa\u021bi mu\u0219chii tensiona\u021bi dup\u0103 antrenament.&nbsp;<\/strong>Gra\u021bie acestor exerci\u021bii, pute\u021bi crea cu u\u0219urin\u021b\u0103 o rutin\u0103 de \u00eentinderi sau le pute\u021bi combina cu exerci\u021biile cu rola de masaj. Tot ce trebuie s\u0103 face\u021bi este s\u0103 g\u0103si\u021bi c\u00e2teva minute pe zi pentru a v\u0103 \u00eengriji spatele. Astfel ve\u021bi ajunge la o mobilitate mai bun\u0103 \u0219i mai pu\u021bine dureri de spate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V-a fost util acest articol? Trimite\u021bi-l \u0219i prietenilor \u0219i ajuta\u021bi-i s\u0103-\u0219i amelioreze \u0219i ei durerea de spate.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00cencerca\u021bi exerci\u021bii pentru spate eficiente care v\u0103 ajut\u0103 s\u0103 ameliora\u021bi spatele \u00een\u021bepenit \u0219i v\u0103 ajut\u0103 s\u0103 merge\u021bi dup\u0103 ce a\u021bi stat jos mult sau dup\u0103 un antrenament solicitant.<\/p>\n","protected":false},"author":129,"featured_media":318647,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6446,7628,6362,7382],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-390140","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-exercitii-cu-propria-greutate","9":"tag-sanatate","10":"tag-spate","11":"tag-stretching-ro","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>20 de exerci\u021bii care v\u0103 ajut\u0103 s\u0103 ameliora\u021bi durerea de spate - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Exerci\u021biile pentru spate sunt ideale pentru ameliorarea durerilor. 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