{"id":610131,"date":"2024-08-30T15:13:17","date_gmt":"2024-08-30T13:13:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=610131"},"modified":"2024-08-30T15:13:17","modified_gmt":"2024-08-30T13:13:17","slug":"cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/","title":{"rendered":"Cum s\u0103 v\u0103 antrena\u021bi atunci c\u00e2nd ave\u021bi sindromul de tunel carpian: 13 exerci\u021bii de stretching pentru ameliorarea \u00eencheieturii m\u00e2inii"},"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\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/#Ce_este_sindromul_de_tunel_carpian\" title=\"Ce este sindromul de tunel carpian?\">Ce este sindromul de tunel carpian?<\/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\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/#13_exercitii_pentru_intinderea_incheieturilor_si_a_degetelor\" title=\"13 exerci\u021bii pentru \u00eentinderea \u00eencheieturilor \u0219i a degetelor\">13 exerci\u021bii pentru \u00eentinderea \u00eencheieturilor \u0219i a degetelor<\/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\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/#Ce_puteti_afla_suplimentar\" title=\"Ce pute\u021bi afla suplimentar?\">Ce pute\u021bi afla suplimentar?<\/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\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/#Care_sunt_principalele_concluzii\" title=\"Care sunt principalele concluzii?\">Care sunt principalele concluzii?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dac\u0103 petrece\u021bi multe ore lucr\u00e2nd la calculator, probabil c\u0103 sunte\u021bi familiariza\u021bi cu acel sentiment de <strong>oboseal\u0103 \u0219i durere de la nivelul \u00eencheieturii m\u00e2inii.<\/strong> Uneori, poate duce chiar la furnic\u0103turi \u00een \u00eentreaga m\u00e2n\u0103. Ceea ce ar putea p\u0103rea un disconfort minor la \u00eenceput se poate dezvolta \u00een cele din urm\u0103 \u00een sindromul de tunel carpian. Aceast\u0103 afec\u021biune este obi\u0219nuit\u0103 \u00een r\u00e2ndul persoanelor care \u00ee\u0219i \u00eencordeaz\u0103 \u00eencheieturile cu mi\u0219c\u0103ri repetitive, cum ar fi <strong>utilizarea unui mouse, c\u00e2ntatul la un instrument muzical sau lucrul \u00een atelier.<\/strong> Pentru cei cu risc, \u00eentinderile regulate ale \u00eencheieturii m\u00e2inii sunt esen\u021biale &#8211; este <strong>una dintre cele mai eficiente modalit\u0103\u021bi de a preveni sindromul de tunel carpian<\/strong>. \u00cen articolul nostru de ast\u0103zi, ve\u021bi g\u0103si exerci\u021bii eficiente care v\u0103 vor ajuta s\u0103 v\u0103 <strong>men\u021bine\u021bi \u00eencheieturile \u0219i m\u00e2inile s\u0103n\u0103toase \u0219i flexibile.<\/strong><\/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=\"Ce_este_sindromul_de_tunel_carpian\"><\/span>Ce este sindromul de tunel carpian?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tunelul carpian este un <strong>pasaj \u00eengust \u00een \u00eencheietura m\u00e2inii prin care trece nervul median<\/strong> (nervul median) \u0219i tendoanele responsabile de mi\u0219carea degetelor. Atunci c\u00e2nd aceste tendoane devin inflamate, ele pot aplica presiune asupra nervului median. Acest lucru duce adesea la simptome precum <strong>sc\u0103derea sensibilit\u0103\u021bii, sl\u0103biciune, furnic\u0103turi<\/strong> sau <strong>durere<\/strong> la nivelul degetelor \u0219i al \u00eentregii m\u00e2ini. Dac\u0103 este cu adev\u0103rat sindromul de tunel carpian (CTS) trebuie confirmat de un medic \u00een urma unei examin\u0103ri. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/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\">Cele mai frecvente cauze ale sindromului de tunel carpian includ<\/h3>\n\n\n\n<p>Mai mul\u021bi factori pot duce la inflamarea tendonului \u0219i la presiunea asupra nervului median. Cele mai frecvente cauze includ <strong>mi\u0219c\u0103ri repetitive ale \u00eencheieturii m\u00e2inii<\/strong>, cum ar fi tastarea, folosirea mouse-ului computerului sau c\u00e2ntatul la instrumente muzicale. Cu toate acestea, exist\u0103 \u0219i alte cauze poten\u021biale, cum ar fi<strong> fracturi, r\u0103ni, afec\u021biuni medicale<\/strong> sau factori genetici. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2\u20133]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-1124x750.jpg\" alt=\"Ce este sindromul de tunel carpian?\" class=\"wp-image-606512\" title=\"Ce este sindromul de tunel carpian?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8.jpg 1947w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tratamentul sindromului de tunel carpian<\/h3>\n\n\n\n<p>Un plan de tratament adecvat este \u00eentotdeauna recomandat de c\u0103tre un medic dup\u0103 o examinare \u0219i un diagnostic am\u0103nun\u021bit. Acest plan poate varia pentru fiecare persoan\u0103 \u00een parte. De obicei, include <strong>limitarea sau evitarea activit\u0103\u021bilor<\/strong> care agraveaz\u0103 simptomele, <strong>folosirea<\/strong> <strong><a href=\"https:\/\/gymbeam.ro\/bandaje-pentru-incheieturi-firm-dark-grey-gymbeam.html\" class=\"ek-link\">bandajelor elastice pentru \u00eencheietura m\u00e2inii<\/a><\/strong> \u0219i administrarea de <strong>medicamente antiinflamatorii.<\/strong> \u00cen plus, <strong>exerci\u021biile recomandate<\/strong> <strong>de un kinetoterapeut<\/strong> fac adesea parte din tratament. \u00cen cazurile severe \u00een care alte tratamente sunt ineficiente, poate fi luat\u0103 \u00een considerare o interven\u021bie chirurgical\u0103. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/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\">Prevenirea sindromului de tunel carpian<\/h3>\n\n\n\n<p>Exist\u0103 m\u0103suri care pot ajuta la <strong>prevenirea at\u00e2t a apari\u021biei sindromului de tunel carpian<\/strong>, c\u00e2t \u0219i la poten\u021biala agravare a acestuia. Pe ce ar trebui s\u0103 v\u0103 concentra\u021bi? <mark class=\"has-inline-color has-orange-color\"><sup> [5\u20137]<\/sup><\/mark><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Spa\u021biu de lucru ergonomic<\/strong>: Regla\u021bi-v\u0103 scaunul \u0219i biroul astfel \u00eenc\u00e2t s\u0103 pute\u021bi sta confortabil \u0219i s\u0103 v\u0103 sprijini\u021bi antebra\u021bele pe mas\u0103. Lua\u021bi \u00een considerare utilizarea unei tastaturi \u0219i a unui mouse ergonomic.<\/li>\n\n\n\n<li><strong>Limitarea mi\u0219c\u0103rilor repetitive<\/strong>: \u00cencerca\u021bi s\u0103 minimiza\u021bi mi\u0219c\u0103rile care implic\u0103 \u00eendoirea \u0219i r\u0103sucirea \u00eencheieturilor. Dac\u0103 este posibil, face\u021bi pauze \u0219i schimba\u021bi regulat m\u00e2inile.<\/li>\n\n\n\n<li><strong>Stretching:<\/strong> \u00centinde\u021bi-v\u0103 \u00een mod regulat \u00eencheieturile \u0219i degetele \u00een timpul lucrului. Acest lucru ajut\u0103 la circula\u021bia s\u00e2ngelui \u0219i amelioreaz\u0103 tensiunea mu\u0219chilor \u0219i a altor \u021besuturi moi din zon\u0103.<\/li>\n\n\n\n<li><strong>Exerci\u021bii fizice:<\/strong> Tonifierea mu\u0219chilor din antebra\u021b \u0219i \u00eencheietura m\u00e2inii poate \u00eembun\u0103t\u0103\u021bi stabilitatea \u0219i poate sus\u021bine func\u021bia \u00eencheieturii m\u00e2inii.<\/li>\n\n\n\n<li><strong>Folosirea <a href=\"https:\/\/gymbeam.ro\/bandaj-pentru-incheietura-mainii-gymbeam.html\" class=\"ek-link\">bandajelor elastice pentru \u00eencheieturi<\/a>: <\/strong>De exemplu, a\u021bi putea s\u0103 \u00eendoi\u021bi \u00een mod incon\u0219tient \u00eencheietura m\u00e2inii \u00een timp ce dormi\u021bi, ceea ce duce la furnic\u0103turi sau amor\u021beal\u0103 \u00een bra\u021b. O band\u0103 pentru \u00eencheietura m\u00e2inii v\u0103 ajut\u0103 s\u0103 v\u0103 men\u021bine\u021bi \u00eencheietura \u00eentr-o pozi\u021bie neutr\u0103.<\/li>\n<\/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=\"5362,43147,62377,80179,67372,77761,69073,45286,36133,36181,78091\" ><\/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=\"13_exercitii_pentru_intinderea_incheieturilor_si_a_degetelor\"><\/span>13 exerci\u021bii pentru \u00eentinderea \u00eencheieturilor \u0219i a degetelor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile de mai jos v\u0103 vor ajuta s\u0103 <strong>\u00eentinde\u021bi \u0219i s\u0103 v\u0103 relaxa\u021bi mu\u0219chii antebra\u021belor, \u00eencheieturilor \u0219i degetelor<\/strong>. Pute\u021bi introduce aceste \u00eentinderi oric\u00e2nd pe parcursul zilei, cum ar fi \u00een pauzele de la serviciu. Multe dintre ele pot fi f\u0103cute \u00een timp ce sta\u021bi la birou. Acestea sunt, de asemenea, utile <strong>ca parte a unei \u00eenc\u0103lziri \u00eenainte de antrenamentul de for\u021b\u0103<\/strong>, \u00eembun\u0103t\u0103\u021bind mobilitatea \u00eencheieturii m\u00e2inii, ceea ce este esen\u021bial pentru exerci\u021biile care implic\u0103 <a href=\"https:\/\/gymbeam.ro\/bara-lifter-30-mm-gymbeam.html\" class=\"ek-link\">haltere<\/a>, <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" class=\"ek-link\">gantere<\/a>, <a href=\"https:\/\/gymbeam.ro\/bare-fitness\" class=\"ek-link\">bare de trac\u021biuni<\/a> \u0219i alte <a href=\"https:\/\/gymbeam.ro\/echipamente-pentru-fitness\" class=\"ek-link\">echipamente fitness<\/a>.<\/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\">\n<li><strong>Alege\u021bi cel pu\u021bin trei dintre exerci\u021biile enumerate<\/strong> \u0219i efectua\u021bi-le \u00een fiecare zi, chiar \u0219i de mai multe ori pe zi, dac\u0103 este posibil.<\/li>\n\n\n\n<li>Include\u021bi aceste exerci\u021bii ori de c\u00e2te ori sim\u021bi\u021bi rigiditate, furnic\u0103turi sau alte simptome ale sindromului de tunel carpian \u00een antebra\u021b sau m\u00e2n\u0103.<\/li>\n\n\n\n<li>Ve\u021bi g\u0103si num\u0103rul de repet\u0103ri sau durata fiec\u0103rui exerci\u021biu listat individual.<\/li>\n\n\n\n<li>La \u00eenceput, posibil s\u0103 sim\u021bi\u021bi c\u0103 \u00eencheieturile voastre sunt rigide, dar se vor relaxa treptat. Lua\u021bi-v\u0103 timp \u0219i m\u0103ri\u021bi gradul de mi\u0219care, \u00een func\u021bie de nivelul vostru de confort. Este posibil s\u0103 sim\u021bi\u021bi un u\u0219or disconfort, dar <strong>nu \u00eencerca\u021bi niciodat\u0103 s\u0103 rezista\u021bi durerii.<\/strong><\/li>\n\n\n\n<li><strong>Include\u021bi 2-3 seturi din fiecare exerci\u021biu.<\/strong><\/li>\n\n\n\n<li>\u00cenainte de a \u00eencepe exerci\u021biile, preg\u0103ti\u021bi un <a href=\"https:\/\/gymbeam.ro\/saltele-fitness\" class=\"ek-link\">covora\u0219<\/a> \u0219i o <a href=\"https:\/\/gymbeam.ro\/minge-de-masaj-orange-gymbeam.html\" class=\"ek-link\">minge de masaj<\/a>.<\/li>\n\n\n\n<li>Un <a href=\"https:\/\/gymbeam.ro\/pistoale-de-masaj\" class=\"ek-link\">pistol de masaj<\/a> este, de asemenea, excelent pentru masajul antebra\u021bului.<\/li>\n<\/ul>\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. Masaj antebra\u021bului cu mingea de fitness<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> A\u0219eza\u021bi o minge de tenis sau de <a href=\"https:\/\/gymbeam.ro\/minge-de-masaj-flexball-orange-gymbeam.html\" class=\"ek-link\"><strong>masaj<\/strong><\/a> pe o mas\u0103 sau un covora\u0219. Apoi, fie a\u0219eza\u021bi-v\u0103, fie \u00eengenunchea\u021bi l\u00e2ng\u0103 minge \u0219i sprijini\u021bi-v\u0103 antebra\u021bul pe ea.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural \u0219i \u00eencepe\u021bi s\u0103 v\u0103 rostogoli\u021bi antebra\u021bul peste minge \u00een toate direc\u021biile, aplic\u00e2nd o presiune u\u0219oar\u0103. Dac\u0103 g\u0103si\u021bi un punct rigid, masa\u021bi-l mai bine. \u00cencepe\u021bi cu un bra\u021b \u0219i apoi trece\u021bi la cel\u0103lalt. Masa\u021bi fiecare bra\u021b timp de 20-30 de secunde.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Aplica\u021bi prea pu\u021bin\u0103 sau prea mult\u0103 presiune cu antebra\u021bul pe minge.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Masazpredloktimickem-ezgif.com-optimize.gif\" alt=\"Masaj antebra\u021bului cu mingea fitness\" class=\"wp-image-606576\" title=\"Masaj antebra\u021bului cu mingea fitness\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Flexia \u0219i extensia \u00eencheieturii m\u00e2inii<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi drept, \u00eentinde\u021bi-v\u0103 bra\u021bele \u00eenainte \u0219i str\u00e2nge\u021bi pumnii.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Pe m\u0103sur\u0103 ce expira\u021bi, \u00eendoi\u021bi \u00eencheietura m\u00e2inii astfel \u00eenc\u00e2t m\u00e2na s\u0103 fie \u00eendreptat\u0103 \u00een jos (flexie), aduc\u00e2nd palma \u00eenchis\u0103 spre antebra\u021b. \u00cen timp ce inspira\u021bi, \u00eendoi\u021bi \u00eencheietura m\u00e2inii \u00een direc\u021bia opus\u0103 (extensie), aduc\u00e2nd dosul m\u00e2inii spre antebra\u021b. \u00cencerca\u021bi treptat s\u0103 cre\u0219te\u021bi gama de mi\u0219care a \u00eencheieturii m\u00e2inii. Pute\u021bi exersa cu o m\u00e2n\u0103 odat\u0103 sau cu ambele simultan. \u021aine\u021bi bra\u021bele drepte la coate pe tot parcursul exerci\u021biului. Efectua\u021bi 6-8 repet\u0103ri pentru fiecare m\u00e2n\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Flexeaextenze-ezgif.com-optimize.gif\" alt=\"Flexia \u0219i extensia \u00eencheieturii m\u00e2inii\" class=\"wp-image-606544\" title=\"Flexia \u0219i extensia \u00eencheieturii m\u00e2inii\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u00centinderea flexorului \u00eencheieturii m\u00e2inii<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een pozi\u021bie vertical\u0103, \u00eentinde\u021bi un bra\u021b \u00eenainte \u0219i \u00eendoi\u021bi \u00eencheietura m\u00e2inii astfel \u00eenc\u00e2t dosul m\u00e2inii s\u0103 se mi\u0219te spre antebra\u021b (flexie).<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cen timp ce expira\u021bi, ap\u0103sa\u021bi u\u0219or degetele m\u00e2inii \u00eentinse spre antebra\u021b folosind cealalt\u0103 m\u00e2n\u0103. \u021aine\u021bi aceast\u0103 pozi\u021bie pentru c\u00e2teva respira\u021bii pentru a permite \u00eencheieturii s\u0103 se relaxeze \u0219i mai mult. Pe m\u0103sur\u0103 ce inspira\u021bi, \u00eentoarce\u021bi m\u00e2na \u00een pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare. \u00cencerca\u021bi treptat s\u0103 cre\u0219te\u021bi gama de mi\u0219care. Efectua\u021bi 6-8 repet\u0103ri pentru fiecare m\u00e2n\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Pritazenihrbeturukykpredlokti-ezgif.com-optimize.gif\" alt=\"\u00centinderea flexorului \u00eencheieturii m\u00e2inii\" class=\"wp-image-606608\" title=\"\u00centinderea flexorului \u00eencheieturii m\u00e2inii\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u00centinderea extensorului \u00eencheieturii m\u00e2inii<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een pozi\u021bie vertical\u0103, \u00eentinde\u021bi un bra\u021b \u00eenainte \u0219i \u00eendoi\u021bi \u00eencheietura m\u00e2inii \u00een jos, astfel \u00eenc\u00e2t palma s\u0103 fie \u00eendreptat\u0103 spre antebra\u021b (extensie).<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cen timp ce expira\u021bi, ap\u0103sa\u021bi u\u0219or partea din spate a m\u00e2inii \u00eentinse spre antebra\u021b cu cealalt\u0103 m\u00e2n\u0103. \u021aine\u021bi aceast\u0103 pozi\u021bie pentru c\u00e2teva respira\u021bii pentru a permite \u00eencheieturii s\u0103 se relaxeze \u0219i mai mult. Pe m\u0103sur\u0103 ce inspira\u021bi, \u00eentoarce\u021bi m\u00e2na \u00een pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare. \u00cencerca\u021bi treptat s\u0103 cre\u0219te\u021bi gama de mi\u0219care. Efectua\u021bi 6-8 repet\u0103ri pentru fiecare m\u00e2n\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Pritazenidlanikpredlokti-ezgif.com-optimize.gif\" alt=\"\u00centinderea extensorului \u00eencheieturii m\u00e2inii\" class=\"wp-image-606592\" title=\"\u00centinderea extensorului \u00eencheieturii m\u00e2inii\"\/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\">5. \u00centinderea degetelor<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een picioare, \u00eentinde\u021bi un bra\u021b \u00eenainte \u0219i \u00eendoi\u021bi \u00eencheietura m\u00e2inii \u00een sus, astfel \u00eenc\u00e2t dosul m\u00e2inii s\u0103 fie orientat spre antebra\u021b (flexie).<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Cu cealalt\u0103 m\u00e2n\u0103, trage\u021bi u\u0219or fiecare deget spre dosul m\u00e2inii, unul c\u00e2te unul. Trage\u021bi fiecare deget de cel pu\u021bin 3 ori, \u00eencerc\u00e2nd s\u0103 m\u0103ri\u021bi de fiecare dat\u0103 aria de mi\u0219care. Apoi trece\u021bi la cealalt\u0103 m\u00e2n\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenivsechprstou-ezgif.com-optimize.gif\" alt=\"\u00centinderea degetelor\" class=\"wp-image-606688\" title=\"\u00centinderea degetelor\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. \u00centinderea degetului mare<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een picioare, \u00eentinde\u021bi un bra\u021b \u00eenainte \u0219i \u00eendoi\u021bi \u00eencheietura m\u00e2inii \u00een jos, astfel \u00eenc\u00e2t dosul m\u00e2inii s\u0103 fie orientat spre antebra\u021b (flexie).<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Cu degetele celeilalte m\u00e2ini, prinde\u021bi degetul mare al m\u00e2inii \u00eentinse de dedesubt \u0219i trage\u021bi-l u\u0219or spre antebra\u021b. \u021aine\u021bi aceast\u0103 pozi\u021bie c\u00e2teva respira\u021bii pentru a permite degetului mare s\u0103 se relaxeze \u0219i mai mult. Repeta\u021bi de 6-8 ori, apoi schimba\u021bi m\u00e2inile.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/ezgif.com-optimize.gif\" alt=\"\u00centinderea degetului mare\" class=\"wp-image-606528\" title=\"\u00centinderea degetului mare\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Pozi\u021bia invers\u0103 a m\u00e2inilor \u00een rug\u0103ciune<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi \u00een picioare, \u00eentinde\u021bi-v\u0103 bra\u021bele \u00eenainte, \u00eendoi\u021bi coatele \u0219i aduce\u021bi-v\u0103 m\u00e2inile \u00eempreun\u0103 \u00een fa\u021ba corpului, astfel \u00eenc\u00e2t dosul m\u00e2inilor \u0219i degetele s\u0103 se ating\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural \u0219i ap\u0103sa\u021bi u\u0219or dosul m\u00e2inilor. Continua\u021bi timp de 20-30 de secunde.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Nu \u021bine\u021bi \u00eentinderea suficient de mult.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Hrbetyksobe-ezgif.com-optimize.gif\" alt=\"Pozi\u021bia invers\u0103 a m\u00e2inilor \u00een rug\u0103ciune\" class=\"wp-image-606560\" title=\"Pozi\u021bia invers\u0103 a m\u00e2inilor \u00een rug\u0103ciune\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Pozi\u021bia m\u00e2inilor \u00een rug\u0103ciune<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi drept, \u00eendoi\u021bi coatele \u0219i aduce\u021bi m\u00e2inile \u00eempreun\u0103 \u00een fa\u021ba corpului, astfel \u00eenc\u00e2t palmele \u0219i degetele s\u0103 se ating\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural, ap\u0103sa\u021bi u\u0219or palmele una \u00eempotriva celeilalte \u0219i \u021bine\u021bi ap\u0103sat timp de 20-30 de secunde. Pe l\u00e2ng\u0103 men\u021binerea pozi\u021biei, pute\u021bi, de asemenea, s\u0103 v\u0103 mi\u0219ca\u021bi m\u00e2inile \u00een sus \u0219i \u00een jos (aduc\u00e2ndu-v\u0103 degetele mici mai aproape de stomac \u0219i apoi \u00eenapoi \u00een sus). P\u0103stra\u021bi coatele \u00een aceea\u0219i pozi\u021bie pe tot parcursul exerci\u021biului.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Nu \u021bine\u021bi \u00eentinderea suficient de mult.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Tisknutidlaniksobe-ezgif.com-optimize.gif\" alt=\"Pozi\u021bia m\u00e2inilor \u00een rug\u0103ciune din picioare\" class=\"wp-image-606736\" title=\"Pozi\u021bia m\u00e2inilor \u00een rug\u0103ciune din picioare\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. \u00centinderea \u00eencheieturii m\u00e2inii deasupra capului<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi drept, \u00eentinde\u021bi-v\u0103 bra\u021bele \u00eenainte \u0219i roti\u021bi-v\u0103 m\u00e2inile astfel \u00eenc\u00e2t palmele s\u0103 fie \u00eendreptate fa\u021b\u0103 \u00een fa\u021b\u0103. Apoi, uni\u021bi-v\u0103 degetele. \u021aine\u021bi coatele drepte pe tot parcursul exerci\u021biului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cen timp ce expira\u021bi, ridica\u021bi-v\u0103 m\u00e2inile prinse deasupra capului \u0219i ap\u0103sa\u021bi u\u0219or antebra\u021bele pentru a ob\u021bine o \u00eentindere mai profund\u0103 a degetelor. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare. Repeta\u021bi de 6-8 ori.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenipredloktinadhlavou-ezgif.com-optimize.gif\" alt=\"\u00centinderea \u00eencheieturii m\u00e2inii deasupra capului\" class=\"wp-image-606656\" title=\"\u00centinderea \u00eencheieturii m\u00e2inii deasupra capului\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. \u00centinderea \u00eencheieturii la perete<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> Sta\u021bi cu fa\u021ba la un perete, \u00eentinde\u021bi bra\u021bul \u00een lateral \u0219i a\u0219eza\u021bi palma \u0219i degetele pe perete. Roti\u021bi m\u00e2na astfel \u00eenc\u00e2t degetele s\u0103 fie \u00eendreptate \u00eenapoi. \u021aine\u021bi cotul drept pe tot parcursul exerci\u021biului.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Respira\u021bi natural, ap\u0103sa\u021bi u\u0219or palma \u0219i degetele pe perete \u0219i \u021bine\u021bi ap\u0103sat timp de 20-30 de secunde. Apoi trece\u021bi la cealalt\u0103 m\u00e2n\u0103.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Ridicarea palmelor sau a degetelor de pe perete.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazeniuzdi-ezgif.com-optimize.gif\" alt=\"\u00centinderea \u00eencheieturii la perete\" class=\"wp-image-606672\" title=\"\u00centinderea \u00eencheieturii la perete\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. \u00centinderea flexorului \u00eencheieturii m\u00e2inii din \u00eengenuncheat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe un <strong><a href=\"https:\/\/gymbeam.ro\/saltea-yoga-mat-stellar-black-strix.html\" class=\"ek-link\">covora\u0219<\/a><\/strong>, \u021bine\u021bi bra\u021bele \u00eentinse \u0219i ap\u0103sa\u021bi u\u0219or m\u00e2inile pe podea, cu palmele \u00eendreptate \u00een sus \u0219i degetele \u00eendreptate spre genunchi. Pozi\u021biona\u021bi-v\u0103 m\u00e2inile aproximativ sub umeri \u0219i men\u021bine\u021bi capul aliniat cu coloana vertebral\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Pe m\u0103sur\u0103 ce expira\u021bi, \u00eendoi\u021bi u\u0219or \u00eencheieturile (aduc\u00e2nd antebra\u021bele mai aproape de palme) \u0219i, simultan, muta\u021bi \u0219oldurile cu c\u00e2\u021biva centimetri mai aproape de c\u0103lc\u00e2i. P\u0103stra\u021bi spatele m\u00e2inilor \u0219i degetelor plate pe covora\u0219 pe tot parcursul exerci\u021biului. \u00cen aceast\u0103 pozi\u021bie, pute\u021bi include o re\u021binere timp de c\u00e2teva respira\u021bii. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare. \u00cencerca\u021bi treptat s\u0103 cre\u0219te\u021bi gama de mi\u0219care a \u00eencheieturilor. Pute\u021bi ob\u021bine o \u00eentindere mai profund\u0103 prin mi\u0219carea m\u00e2inilor mai aproape de genunchi. Efectua\u021bi 6-8 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente:<\/strong> Gam\u0103 limitat\u0103 de mi\u0219care, ridicarea dosului m\u00e2inilor sau degetelor de pe covora\u0219.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenidlanemivzhuru-ezgif.com-optimize.gif\" alt=\"\u00centinderea flexorului \u00eencheieturii m\u00e2inii din \u00eengenuncheat\" class=\"wp-image-606624\" style=\"aspect-ratio:1.778705636743215;width:840px;height:auto\" title=\"\u00centinderea flexorului \u00eencheieturii m\u00e2inii din \u00eengenuncheat\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. \u00centinderea extensorului \u00eencheieturii m\u00e2inii din \u00eengenuncheat<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe un covora\u0219, \u021bine\u021bi bra\u021bele \u00eentinse, pune\u021bi palmele pe podea \u0219i roti\u021bi degetele spre genunchi. Pozi\u021biona\u021bi-v\u0103 m\u00e2inile aproximativ sub umeri, cu degetele \u00eendreptate spre genunchi. \u021aine\u021bi capul aliniat cu coloana vertebral\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> Pe m\u0103sur\u0103 ce expira\u021bi, \u00eendoi\u021bi u\u0219or \u00eencheieturile (aduc\u00e2nd antebra\u021bele mai aproape de dosul m\u00e2inilor) \u0219i, simultan, muta\u021bi \u0219oldurile cu c\u00e2\u021biva centimetri mai aproape de c\u0103lc\u00e2i. Dac\u0103 ajunge\u021bi \u00eentr-o pozi\u021bie \u00een care nu v\u0103 pute\u021bi deplasa mai departe, pute\u021bi, de asemenea, s\u0103 v\u0103 ridica\u021bi palmele de pe covora\u0219 \u0219i s\u0103 men\u021bine\u021bi pozi\u021bia timp de c\u00e2teva respira\u021bii. Apoi reveni\u021bi la pozi\u021bia ini\u021bial\u0103 \u0219i continua\u021bi cu urm\u0103toarea repetare. \u00cencerca\u021bi treptat s\u0103 cre\u0219te\u021bi gama de mi\u0219care a \u00eencheieturilor. Pute\u021bi ob\u021bine o \u00eentindere mai profund\u0103 prin mi\u0219carea m\u00e2inilor mai aproape de genunchi. Efectua\u021bi 6-8 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenipredloktidlanemikzemi-ezgif.com-optimize.gif\" alt=\"\u00centinderea extensorului \u00eencheieturii m\u00e2inii din \u00eengenuncheat\" class=\"wp-image-606640\" title=\"\u00centinderea extensorului \u00eencheieturii m\u00e2inii din \u00eengenuncheat\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">13. Extensia \u00eencheieturii m\u00e2inii din spate<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozi\u021bia ini\u021bial\u0103:<\/strong> \u00cengenunchea\u021bi pe un covora\u0219, \u021bine\u021bi bra\u021bele \u00eentinse \u0219i str\u00e2nge\u021bi pumnii. Pune\u021bi pumnii pe podea aproximativ sub umeri \u0219i ap\u0103sa\u021bi u\u0219or pe ei. \u021aine\u021bi capul aliniat cu coloana vertebral\u0103.<\/li>\n\n\n\n<li><strong>Efectuarea exerci\u021biului:<\/strong> \u00cen timp ce expira\u021bi, \u00eentinde\u021bi palmele \u0219i pune\u021bi dosul m\u00e2inilor \u0219i degetelor pe covora\u0219. \u021aine\u021bi aceast\u0103 pozi\u021bie c\u00e2teva respira\u021bii pentru a v\u0103 permite \u00eencheieturile s\u0103 se relaxeze \u0219i mai mult. Apoi str\u00e2nge\u021bi din nou pumnii \u0219i continua\u021bi cu urm\u0103toarea repetare. Efectua\u021bi 6-8 repet\u0103ri.<\/li>\n\n\n\n<li><strong>Gre\u0219eli frecvente: <\/strong>Gam\u0103 limitat\u0103 de mi\u0219care.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Slozeniaroztazenidlane-ezgif.com-optimize-1.gif\" alt=\"Extensia \u00eencheieturii m\u00e2inii din spate pe covora\u0219\" class=\"wp-image-606704\" title=\"Extensia \u00eencheieturii m\u00e2inii din spate pe covora\u0219\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_puteti_afla_suplimentar\"><\/span>Ce pute\u021bi afla suplimentar? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cencerca\u021bi \u0219i alte exerci\u021bii din articolele noastre pentru stretching \u0219i ameliorarea tensiunii \u00een diferite p\u0103r\u021bi ale corpului.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u0103 pute\u021bi relaxa \u00eentregul corp folosind o rol\u0103 de spum\u0103. Afla\u021bi cum s\u0103 face\u021bi acest lucru \u00een articolul nostru intitulat: <a href=\"https:\/\/gymbeam.ro\/blog\/top-15-cele-mai-bune-exercitii-cu-rola-de-spuma\/\" class=\"ek-link\"><strong>Cum s\u0103 utiliza\u021bi o rol\u0103 de spum\u0103? Top 8 exerci\u021bii cu rola de spum\u0103<\/strong><\/a><\/li>\n\n\n\n<li>Suferi\u021bi de probleme la genunchi? Consulta\u021bi articolul \u201e<strong><a href=\"https:\/\/gymbeam.ro\/blog\/10-tipuri-de-exercitii-pe-care-le-puteti-face-atunci-cand-aveti-dureri-de-genunchi\/\" class=\"ek-link\">Cum s\u0103 face\u021bi exerci\u021bii atunci c\u00e2nd ave\u021bi dureri de genunchi? 7 activit\u0103\u021bi sportive potrivite<\/a><\/strong>\u201d pentru sfaturi \u0219i exerci\u021bii utile.<\/li>\n\n\n\n<li>Pentru cele mai bune \u00eentinderi ale spatelui, consulta\u021bi articolul nostru: <a href=\"https:\/\/gymbeam.ro\/blog\/20-exercitii-care-va-ajuta-sa-scapati-de-durerile-de-spate1\/\" class=\"ek-link\"><strong>20 de exerci\u021bii pentru a v\u0103 ajuta s\u0103 atenua\u021bi durerile de spate<\/strong><\/a><\/li>\n\n\n\n<li>Pentru ameliorarea rigidit\u0103\u021bii coloanei vertebrale superioare, \u00eencerca\u021bi exerci\u021biile din articolul nostru intitulat: <strong><a href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-eficiente-pentru-ameliorarea-durerii-coloanei-cervical-si-toracale\/\" class=\"ek-link\">12 exerci\u021bii eficiente pentru ameliorarea coloanei cervicale \u0219i toracice<\/a><\/strong><\/li>\n\n\n\n<li>Dac\u0103 ave\u021bi o slujb\u0103 la birou, consulta\u021bi articolul \u201e<a href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-scapati-de-durerile-de-spate-cauzate-de-perioadele-lungi-de-sedere\/\" class=\"ek-link\"><strong>7 Sfaturi despre cum s\u0103 dep\u0103\u0219i\u021bi durerea de spate cauzat\u0103 de perioade lungi de \u0219edere<\/strong><\/a>\u201d pentru sfaturi utile.<\/li>\n\n\n\n<li>Pentru a afla despre cauzele durerii de la nivelul cotului, citi\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cotul-tenismenului-si-al-jucatorului-de-golf-care-sunt-cauzele-si-cum-se-pot-trata\/\" class=\"ek-link\"><strong>Cotul tenismenului \u0219i al juc\u0103torului de golf: ce anume le cauzeaz\u0103 \u0219i cum s\u0103 sc\u0103pa\u021bi de aceste probleme?<\/strong><\/a><\/li>\n<\/ul>\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_principalele_concluzii\"><\/span>Care sunt principalele concluzii? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00centinderile antebra\u021bului sunt excelente pentru oricine simte <strong>primele semne ale sindromului de tunel carpian<\/strong>. De asemenea, sunt perfecte pentru cei care petrec mult timp la calculator, joac\u0103 jocuri video, folosesc un instrument muzical sau <strong>efectueaz\u0103 mi\u0219c\u0103ri repetitive ale \u00eencheieturii m\u00e2inii<\/strong> \u0219i doresc s\u0103 evite problemele viitoare. \u00cen plus, vor fi apreciate de sportivi pentru \u00eenc\u0103lzirea \u00eenainte de antrenament. Pentru a ob\u021bine cele mai bune rezultate, face\u021bi din aceste \u00eentinderi o parte regulat\u0103 a rutinei voastre, ideal \u00een fiecare zi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a p\u0103rut util acest articol? Dac\u0103 da, distribui\u021bi-l \u0219i prietenilor vo\u0219tri \u0219i r\u0103sp\u00e2ndi\u021bi inspira\u021bia pentru exerci\u021biile de \u00eentindere!<\/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\/knee-sleeves-and-wrist-wraps\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKnee Sleeves and Wrist Wraps\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\/rehabilitation-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tRehabilitation Aids\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>Cum s\u0103 ameliora\u021bi durerea, rigiditatea, furnic\u0103turile \u0219i alte simptome ale sindromului de tunel carpian? Exerci\u021bii eficiente potrivite pentru acas\u0103, serviciu \u0219i sal\u0103.<\/p>\n","protected":false},"author":129,"featured_media":606485,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[6410,7628,7382,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-610131","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-sanatate","10":"tag-stretching-ro","11":"tag-un-stil-de-viata-sanatos","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>Cum s\u0103 v\u0103 antrena\u021bi atunci c\u00e2nd ave\u021bi sindromul de tunel carpian: 13 exerci\u021bii de stretching pentru ameliorarea \u00eencheieturii m\u00e2inii - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 ameliora\u021bi durerea de tunel carpian? Exerci\u021bii eficiente pentru tunelul carpian, \u00eencheietura m\u00e2inii \u0219i degete. Prevenirea sindromului de tunel carpian, a durerii \u0219i a rigidit\u0103\u021bii \u00eencheieturii m\u00e2inii.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 v\u0103 antrena\u021bi atunci c\u00e2nd ave\u021bi sindromul de tunel carpian: 13 exerci\u021bii de stretching pentru ameliorarea \u00eencheieturii m\u00e2inii - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cum s\u0103 ameliora\u021bi durerea de tunel carpian? Exerci\u021bii eficiente pentru tunelul carpian, \u00eencheietura m\u00e2inii \u0219i degete. Prevenirea sindromului de tunel carpian, a durerii \u0219i a rigidit\u0103\u021bii \u00eencheieturii m\u00e2inii.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-30T13:13:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2024\/08\/Cviky-na-karpaly-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Cum s\u0103 v\u0103 antrena\u021bi atunci c\u00e2nd ave\u021bi sindromul de tunel carpian: 13 exerci\u021bii de stretching pentru ameliorarea \u00eencheieturii m\u00e2inii\",\"datePublished\":\"2024-08-30T13:13:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/\"},\"wordCount\":2862,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Cviky-na-karpaly-FB-.png\",\"keywords\":[\"exerci\u021bii\",\"s\u0103n\u0103tate\",\"stretching\",\"un stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"articleSection\":[\"Antrenamente si exerci\u021bii fizice\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/\",\"name\":\"Cum s\u0103 v\u0103 antrena\u021bi atunci c\u00e2nd ave\u021bi sindromul de tunel carpian: 13 exerci\u021bii de stretching pentru ameliorarea \u00eencheieturii m\u00e2inii - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-antrenati-atunci-cand-aveti-sindromul-de-tunel-carpian-13-exercitii-de-stretching-pentru-ameliorarea-incheieturii-mainii\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/Cviky-na-karpaly-FB-.png\",\"datePublished\":\"2024-08-30T13:13:17+00:00\",\"description\":\"Cum s\u0103 ameliora\u021bi durerea de tunel carpian? 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