{"id":395068,"date":"2022-10-27T10:04:31","date_gmt":"2022-10-27T08:04:31","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=395068"},"modified":"2022-10-27T10:12:54","modified_gmt":"2022-10-27T08:12:54","slug":"12-exercitii-eficiente-pentru-ameliorarea-durerii-coloanei-cervical-si-toracale","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/12-exercitii-eficiente-pentru-ameliorarea-durerii-coloanei-cervical-si-toracale\/","title":{"rendered":"12 Exerci\u021bii eficiente pentru ameliorarea durerii coloanei cervical \u0219i toracale"},"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\/12-exercitii-eficiente-pentru-ameliorarea-durerii-coloanei-cervical-si-toracale\/#Care_sunt_cauzele_durerii_si_rigiditatii_coloanei_cervicale_si_toracale\" title=\"Care sunt cauzele durerii \u0219i rigidit\u0103\u021bii coloanei cervicale \u0219i toracale?\">Care sunt cauzele durerii \u0219i rigidit\u0103\u021bii coloanei cervicale \u0219i toracale?<\/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\/12-exercitii-eficiente-pentru-ameliorarea-durerii-coloanei-cervical-si-toracale\/#Exercitii_simple_pentru_coloana_cervicala\" title=\"Exerci\u021bii simple pentru coloana cervical\u0103\">Exerci\u021bii simple pentru coloana cervical\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:\/\/gymbeam.ro\/blog\/12-exercitii-eficiente-pentru-ameliorarea-durerii-coloanei-cervical-si-toracale\/#Exercitii_simple_pentru_coloana_toracala\" title=\"Exerci\u021bii simple pentru coloana toracal\u0103\">Exerci\u021bii simple pentru coloana toracal\u0103<\/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\/12-exercitii-eficiente-pentru-ameliorarea-durerii-coloanei-cervical-si-toracale\/#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>Dac\u0103 a\u021bi stat la calculator mai multe ore \u00een timp de lucra\u021bi sau studia\u021bi, a\u021bi putea sim\u021bi durere \u0219i rigiditate inconfortabil\u0103 la nivelul g\u00e2tului \u0219i p\u0103r\u021bii superioare a spatelui. Exerci\u021biile bine ales pentru ameliorarea durerii coloanei cervicale \u0219i toracale v\u0103 pot ajuta s\u0103 sc\u0103pa\u021bi de ele. <strong>Le pute\u021bi ad\u0103uga diminea\u021ba sau seara la rutina de relaxare \u0219i stretching.<\/strong> Dar, ve\u021bi aprecia cel mai mult aceste exerci\u021bii, \u00een special \u00een timpul \u0219i dup\u0103 o zi plin\u0103, c\u00e2nd ave\u021bi nevoie s\u0103 elibera\u021bi tensiunea de la nivelul spatelui.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este important s\u0103 include\u021bi pauze pentru pu\u021bin stretching \u00een timpul serviciului sau studiilor. V\u0103 vor ajuta s\u0103 trece\u021bi peste o zi \u00eentreag\u0103 mult mai u\u0219or. \u00cen acest scop, exerci\u021biile pentru coloana cervical\u0103 \u0219i toracal\u0103 sunt excelente. Dureaz\u0103 doar c\u00e2teva minute \u0219i le pute\u021bi efectua chiar \u0219i \u00een timp ce sta\u021bi la birou.<\/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=\"Care_sunt_cauzele_durerii_si_rigiditatii_coloanei_cervicale_si_toracale\"><\/span>Care sunt cauzele durerii \u0219i rigidit\u0103\u021bii coloanei cervicale \u0219i toracale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Durerea \u0219i rigiditatea la nivelul p\u0103r\u021bii superioare a spatelui nu este ceva neobi\u0219nuit. <\/span><strong><span data-preserver-spaces=\"true\">De multe ori este cauzat\u0103 de postura incorect\u0103, stat mult a\u0219ezat sau \u00een picioare la serviciu, stat aplecat \u00een fa\u021b\u0103 cu telefonul sau o carte.<\/span><\/strong><span data-preserver-spaces=\"true\"> \u0218i r\u0103ceala poate provoca aceste probleme. Mediul rece face vasele sanguine s\u0103 se contracte, iar s\u00e2ngele s\u0103 devin\u0103 mai pu\u021bin saturat. Acest lucru poate provoca rigiditate. Dar, problema principal\u0103 poate fi \u0219i antrenamentul solicitant la sal\u0103, care provoac\u0103 \u00eencordarea mu\u0219chilor \u00een aceast\u0103 zon\u0103. Prin \u00eentinderea mu\u0219chilor din jurul coloanei cervicale \u0219i toracale, pute\u021bi ameliora \u0219i reduce tensiunea. V\u0103 poate ajuta s\u0103 gestiona\u021bi activit\u0103\u021bile zilnice f\u0103r\u0103 dureri. <span style=\"color: #ff6600\">[1\u20133]<\/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\">V\u0103 \u00eentreba\u021bi de ce v\u0103 doare spatele? Atunci asigura\u021bi-v\u0103 c\u0103 nu rata\u021bi articolul nostru <\/span><a href=\"https:\/\/gymbeam.ro\/blog\/durerea-de-spate-10-cele-mai-frecvente-cauze-si-solutii-pentru-a-scapa-de-aceasta-problema\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span data-preserver-spaces=\"true\">Durerea de spate: 10 cele mai frecvente cauze \u0219i solu\u021bii pentru a sc\u0103pa de aceast\u0103 problem\u0103.<\/span><\/strong><\/a><\/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\/2022\/03\/iStock-1213557409-1124x749.jpg\" alt=\"Cauzele durerilor de g\u00e2t \u0219i piept\" class=\"wp-image-346017\" width=\"843\" height=\"562\" title=\"Cauzele durerilor de g\u00e2t \u0219i piept\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercitii_simple_pentru_coloana_cervicala\"><\/span>Exerci\u021bii simple pentru coloana cervical\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Este simplu s\u0103 sc\u0103pa\u021bi de rigiditatea \u0219i tensiunea de la nivelul g\u00e2tului. Pute\u021bi face asta cu ajutorul urm\u0103toarelor exerci\u021bii, care nu necesit\u0103 mult timp. \u0218i cu siguran\u021b\u0103 merit\u0103. Pute\u021bi sta \u00een scaune \u00een timp ce v\u0103 antrena\u021bi <\/span><strong><span data-preserver-spaces=\"true\">la serviciu.<\/span><\/strong><span data-preserver-spaces=\"true\"> Folosi\u021bi o <a href=\"https:\/\/gymbeam.ro\/mingea-de-fitness-fitball-65-cm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minge fitness<\/a> sau o <a href=\"https:\/\/gymbeam.ro\/saltea-yoga-mint-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">saltea de yoga <\/a><\/span><strong><span data-preserver-spaces=\"true\">acas\u0103.<\/span><\/strong><span data-preserver-spaces=\"true\"> C\u00e2nd face\u021bi stretching <\/span><strong><span data-preserver-spaces=\"true\">\u00eenainte \u0219i dup\u0103 antrenament,<\/span><\/strong><span data-preserver-spaces=\"true\"> pute\u021bi folosi o <a href=\"https:\/\/gymbeam.ro\/banca-reglabila-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banc\u0103 de exerci\u021bii<\/a> sau o <a href=\"https:\/\/gymbeam.ro\/cutie-pliometrica-plyobox-wood-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cutie pliometric\u0103<\/a>.<\/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\">C\u00e2nd v\u0103 \u00eentinde\u021bi, re\u021bine\u021bi c\u0103 mi\u0219c\u0103rile trebuie s\u0103 fie <\/span><strong><span data-preserver-spaces=\"true\">line, controlate \u0219i lente.<\/span><\/strong><span data-preserver-spaces=\"true\"> Cu fiecare repeti\u021bie \u00eencerca\u021bi s\u0103 cre\u0219te\u021bi pu\u021bin gama de mi\u0219c\u0103ri. \u00cen general le ve\u021bi \u00eembun\u0103t\u0103\u021bi dac\u0103 face\u021bi \u00eentinderi \u00een mod regulat de mai multe ori pe s\u0103pt\u0103m\u00e2n\u0103. <\/span><strong><span data-preserver-spaces=\"true\">\u00cencerca\u021bi s\u0103 rezista\u021bi cel pu\u021bin 15\u201330,&nbsp; maximum 60 de secunde \u00een pozi\u021biile extreme <\/span><\/strong><span data-preserver-spaces=\"true\">(nu se aplic\u0103 exerci\u021biilor dinamice). Doar astfel vor fi exerci\u021biile eficiente. Ve\u021bi ob\u021bine cele mai bune rezultate dac\u0103 face\u021bi stretching \u00een fiecare zi. La \u00eenceput, \u00eencerca\u021bi s\u0103 le include\u021bi de cel pu\u021bin 2\u20133 ori pe s\u0103pt\u0103m\u00e2n\u0103. <span style=\"color: #ff6600\">[4\u20136]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi \u00een c\u0103utare de exerci\u021bii pentru relaxarea \u00eentregului spate, le ve\u021bi g\u0103si \u00een <a href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 de exerci\u021bii care v\u0103 ajut\u0103 s\u0103 ameliora\u021bi durerea de spate.<\/strong><\/a><\/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\">\u00centinderea dinamic\u0103 prin ap\u0103sare a g\u00e2tului<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi cu picioarele \u00eencruci\u0219ate sau astfel \u00eenc\u00e2t s\u0103 v\u0103 sim\u021bi\u021bi c\u00e2t mai confortabil, \u00eentinde\u021bi bra\u021bele \u00een sus \u0219i a\u0219eza\u021bi palmele \u00een spatele capului cu degetele \u00eentrep\u0103trunse. Coatele sunt \u00eendep\u0103rtate de corp. \u021aine\u021bi spatele drept, capul \u00een linie cu coloana vertebral\u0103, iar umerii \u00een spate \u0219i l\u0103sa\u021bi.<\/li><li><strong>Execu\u021bie: <\/strong>\u00cenclina\u021bi capul spre piept, apropia\u021bi coatele \u0219i \u00eendoi\u021bi pu\u021bin partea superioar\u0103 a spatelui \u00een timp ce expira\u021bi. Pute\u021bi men\u021bine pozi\u021bia inferioar\u0103 c\u00e2teva secunde. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u00een timp ce expira\u021bi \u0219i trece\u021bi la urm\u0103toarea repetare.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri necontrolate, ap\u0103sarea excesiv\u0103 a m\u00e2inilor pe cap.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/01-Predklon-hlavy-s-rukama-v-tyl.gif\" alt=\"Cum se execut\u0103 \u00eentinderea dinamic\u0103 prin ap\u0103sare a g\u00e2tului pentru a ameliora durerea de spate?\" class=\"wp-image-346042\" title=\"Cum se execut\u0103 \u00eentinderea dinamic\u0103 prin ap\u0103sare a g\u00e2tului pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u00centinderea prin ap\u0103sare a g\u00e2tului<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi cu picioarele \u00eencruci\u0219ate sau astfel \u00eenc\u00e2t s\u0103 v\u0103 sim\u021bi\u021bi c\u00e2t mai confortabil, \u00eentinde\u021bi bra\u021bele \u00een sus \u0219i a\u0219eza\u021bi palmele \u00een spatele capului cu degetele \u00eentrep\u0103trunse. Coatele sunt \u00eendep\u0103rtate de corp. \u021aine\u021bi spatele drept, capul \u00een linie cu coloana vertebral\u0103, iar umerii \u00een spate \u0219i l\u0103sa\u021bi.<\/li><li><strong>Execu\u021bie: <\/strong>\u00cenclina\u021bi capul spre piept, apropia\u021bi coatele \u0219i \u00eendoi\u021bi pu\u021bin partea superioar\u0103 a spatelui \u00een timp ce expira\u021bi. Respira\u021bi natural \u0219i \u00eencerca\u021bi s\u0103 men\u021bine\u021bi pozi\u021bia timp de cel pu\u021bin 15-30 de secunde. Ar trebui s\u0103 sim\u021bi\u021bi c\u0103 mu\u0219chii din jurul coloanei cervicale se relaxeaz\u0103 treptat. Acest lucru se va reflecta prin apropierea capului de piept. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi exerci\u021biul de 2-3 ori.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri necontrolate, ap\u0103sarea excesiv\u0103 a m\u00e2inilor pe cap, rezisten\u021b\u0103 prea scurt\u0103.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/02-Predklon-hlavy-s-rukama-v-tyl-static.gif\" alt=\"Cum se execut\u0103 \u00eentinderea prin ap\u0103sare a g\u00e2tului pentru a ameliora durerea de spate?\" class=\"wp-image-346056\" title=\"Cum se execut\u0103 \u00eentinderea prin ap\u0103sare a g\u00e2tului pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Flexia g\u00e2tului \u00een semicerc<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi cu picioarele \u00eencruci\u0219ate sau astfel \u00eenc\u00e2t s\u0103 v\u0103 sim\u021bi\u021bi c\u00e2t mai confortabil. A\u0219eza\u021bi bra\u021bele libere pe genunchi. \u021aine\u021bi spatele drept, capul \u00een linie cu coloana vertebral\u0103, iar umerii \u00een spate \u0219i l\u0103sa\u021bi.<\/li><li><strong>Executare: <\/strong>Mai \u00eent\u00e2i, \u00eenclina\u021bi capul spre unul dintre umeri. Inspira\u021bi \u0219i apleca\u021bi capul \u00een fa\u021b\u0103 \u0219i face\u021bi un semicerc c\u0103tre cel\u0103lalt um\u0103r \u00een timp ce expira\u021bi. Apoi reveni\u021bi la primul um\u0103r f\u0103c\u00e2nd un semicerc. Continua\u021bi p\u00e2n\u0103 c\u00e2nd face\u021bi cel pu\u021bin 5 semicercuri pe fiecare 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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/03-Pulkruhy-hlavou-vpredu.gif\" alt=\"Cum se execut\u0103 flexia g\u00e2tului \u00een semicerc pentru a ameliora durerea de spate?\" class=\"wp-image-346070\" title=\"Cum se execut\u0103 flexia g\u00e2tului \u00een semicerc pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Extensia g\u00e2tului \u00een semicerc<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi cu picioarele \u00eencruci\u0219ate sau astfel \u00eenc\u00e2t s\u0103 v\u0103 sim\u021bi\u021bi c\u00e2t mai confortabil. A\u0219eza\u021bi bra\u021bele libere pe genunchi. \u021aine\u021bi spatele drept, capul \u00een linie cu coloana vertebral\u0103, iar umerii \u00een spate \u0219i l\u0103sa\u021bi.<\/li><li><strong>Executare: <\/strong>Mai \u00eent\u00e2i, \u00eenclina\u021bi capul spre unul dintre umeri. Inspira\u021bi \u0219i apleca\u021bi capul \u00een fa\u021b\u0103 \u0219i face\u021bi un semicerc c\u0103tre cel\u0103lalt um\u0103r \u00een timp ce expira\u021bi. Apoi reveni\u021bi la primul um\u0103r f\u0103c\u00e2nd un semicerc. Continua\u021bi p\u00e2n\u0103 c\u00e2nd face\u021bi cel pu\u021bin 5 semicercuri pe fiecare 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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/04-Pulkruhy-vzadu.gif\" alt=\"Cum se execut\u0103 extensia g\u00e2tului \u00een semicerc pentru a ameliora durerea de spate?\" class=\"wp-image-346084\" title=\"Cum se execut\u0103 extensia g\u00e2tului \u00een semicerc pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Flexia lateral\u0103 a g\u00e2tului<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi pe marginea unui scaun, a unei cutii sau a unei saltele. A\u0219eza\u021bi palma dreapt\u0103 peste urechea st\u00e2ng\u0103. \u021aine\u021bi spatele drept, capul \u00een linie cu coloana vertebral\u0103, iar umerii \u00een spate \u0219i l\u0103sa\u021bi.<\/li><li><strong>Executare: <\/strong>Inspira\u021bi \u0219i \u00eenclina\u021bi capul \u00een fa\u021b\u0103 c\u0103tre um\u0103rul drept. Respira\u021bi natural \u0219i men\u021bine\u021bi pozi\u021bia timp de cel pu\u021bin 15\u201330 secunde. Apoi schimba\u021bi m\u00e2inile \u0219i repeta\u021bi pe cealalt\u0103 parte. Reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i repeta\u021bi exerci\u021biul de \u00eenc\u0103 2-3 ori.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri necontrolate, umerii se ridic\u0103, ap\u0103sarea excesiv\u0103 a m\u00e2inilor pe cap.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/05-Uklony-hlavy-do-strany.gif\" alt=\"Cum se execut\u0103 flexia lateral\u0103 a g\u00e2tului pentru a ameliora durerea de spate?\" class=\"wp-image-346098\" title=\"Cum se execut\u0103 flexia lateral\u0103 a g\u00e2tului pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u00centinderea lateral\u0103 a g\u00e2tului<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pozi\u021bie ini\u021bial\u0103: <\/strong>Sta\u021bi pe marginea unui scaun, a unei cutii sau a unei saltele. A\u0219eza\u021bi palma dreapt\u0103 peste urechea st\u00e2ng\u0103. \u021aine\u021bi spatele drept, capul \u00een linie cu coloana vertebral\u0103, iar umerii \u00een spate \u0219i l\u0103sa\u021bi.<\/li><li><strong>Executare: <\/strong>\u00cenclina\u021bi capul \u00een partea dreapt\u0103 c\u0103tre axil\u0103, Pute\u021bi ap\u0103sa u\u0219or partea din spate a capului. Respira\u021bi natural \u0219i men\u021bine\u021bi pozi\u021bia timp de 20\u201330 secunde. Ar trebui s\u0103 sim\u021bi\u021bi o tensiune cresc\u00e2nd din partea din spate a g\u00e2tului p\u00e2n\u0103 la um\u0103r. Apoi&nbsp; reveni\u021bi \u00een pozi\u021bia ini\u021bial\u0103 cu capul \u0219i repeta\u021bi exerci\u021biul de \u00eenc\u0103 2-3 ori. Repeta\u021bi exerci\u021biul pe partea st\u00e2ng\u0103.<\/li><li><strong>Gre\u0219eli frecvente: <\/strong>O gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, mi\u0219c\u0103ri necontrolate, umerii se ridic\u0103, ap\u0103sarea excesiv\u0103 a m\u00e2inilor pe cap.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/06-Bocni-predklon-hlavy.gif\" alt=\"Cum se execut\u0103 \u00eentinderea lateral\u0103 a g\u00e2tului pentru a ameliora durerea de spate?\" class=\"wp-image-346113\" title=\"Cum se execut\u0103 \u00eentinderea lateral\u0103 a g\u00e2tului pentru a ameliora durerea de spate?\"\/><\/figure><\/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=\"4473,44974,58828,62743,62749,62755\" ><\/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=\"Exercitii_simple_pentru_coloana_toracala\"><\/span>Exerci\u021bii simple pentru coloana toracal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u021bi aprecia exerci\u021biile de mai jos \u00een special dac\u0103 sim\u021bi\u021bi rigiditate a coloanei toracale \u0219i c\u0103uta\u021bi un mod de a o relaxa. Va fi util \u00een timpul zilei, \u00een special dup\u0103 ce a\u021bi stat jos mult sau \u00eenainte de antrenament. Coloana toracal\u0103, de care sunt ata\u0219ate coastele, afecteaz\u0103 func\u021bionarea umerilor \u0219i stabilitatea coloanei vertebrale. \u00cen mi\u0219care, este implicat\u0103 \u00een special \u00een rotirea trunchiului. <strong>Cu ajutorul exerci\u021biilor selec\u021bionate care v\u0103 vor ajuta s\u0103 v\u0103 mi\u0219ca\u021bi \u0219i vor activa tot pieptul, ve\u021bi sus\u021bine o postur\u0103 bun\u0103<\/strong> \u00een timpul zilei \u0219i al antrenamentului. Ve\u021bi avea nevoie doar de o saltea de exerci\u021bii pentru a \u00eentinde mu\u0219chii din jurul coloanei toracale.<span style=\"color: #ff6600\"> [7]<\/span><\/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. 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-full\"><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\">2. 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, gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, ap\u0103sarea excesiv\u0103 a m\u00e2inii pe cap.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><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\">3. Thread 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, gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><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 thread the needle pentru a ameliora durerea de spate?\" class=\"wp-image-318594\" title=\"Cum se execut\u0103 thread the needle pentru a ameliora durerea de spate?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. 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, gam\u0103 restr\u00e2ns\u0103 de mi\u0219c\u0103ri, spate \u00eendoit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><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\">5. 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-full\"><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\">6. 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-full\"><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<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><span data-preserver-spaces=\"true\">Durerea sau rigiditatea coloanei cervicale sau toracale pot face ziua \u0219i rutina de antrenament foarte nepl\u0103cute. Din fericire, exist\u0103 o solu\u021bie eficient\u0103 \u2013 exerci\u021bii de relaxare. <\/span><strong><span data-preserver-spaces=\"true\">Le pute\u021bi ad\u0103uga \u00een rutina de stretching diminea\u021ba sau seara. Dar sunt utile \u0219i ca stretching \u00eenainte \u0219i dup\u0103 antrenament.<\/span><\/strong><span data-preserver-spaces=\"true\"> \u00cen plus, pute\u021bi efectua exerci\u021bii de relaxare pentru coloana cervical\u0103 \u00een timp ce sta\u021bi jos la serviciu sau \u00eenv\u0103\u021ba\u021bi. Necesit\u0103 doar c\u00e2teva minute, care merit\u0103 cu siguran\u021b\u0103 pentru ameliorare.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 face\u021bi tot ce pute\u021bi pentru spatele vostru, mai multe informa\u021bii \u0219i sfaturi despre cum s\u0103 face\u021bi asta g\u0103si\u021bi \u00een articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 sfaturi despre cum s\u0103 sc\u0103pa\u021bi de durerile de spate cauzate de perioadele lungi de \u0219edere.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A fost acest articol util? Asigura\u021bi-v\u0103 c\u0103 \u00eel trimite\u021bi \u0219i prietenilor \u0219i ajuta\u021bii s\u0103 amelioreze rigiditatea g\u00e2tului sau pieptului.<\/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>Sim\u021bi\u021bi rigiditate sau durere la nivelul coloanei cervicale sau toracale? \u00cencerca\u021bi aceste exerci\u021bii eficiente care ajut\u0103 la eliminarea rigidit\u0103\u021bii \u0219i dureri din aceast\u0103 zon\u0103. Ele sunt ideala, \u00een special dup\u0103 o consulta\u021bie lung\u0103 la serviciu sau la universitate.<\/p>\n","protected":false},"author":129,"featured_media":345990,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6410,6446,6362,7382],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-395068","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","9":"tag-exercitii-cu-propria-greutate","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>12 Exerci\u021bii eficiente pentru ameliorarea durerii coloanei cervical \u0219i toracale - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 ameliora\u021bi coloana cervical\u0103 \u0219i toracal\u0103? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/395068","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=395068"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/395068\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/345990"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=395068"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=395068"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=395068"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=395068"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=395068"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}