{"id":61537,"date":"2023-10-26T12:33:23","date_gmt":"2023-10-26T15:33:23","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=61537"},"modified":"2023-10-26T12:33:23","modified_gmt":"2023-10-26T15:33:23","slug":"exercicios-de-ombro-que-precisam-estar-na-sua-rotina-de-treinos","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/exercicios-de-ombro-que-precisam-estar-na-sua-rotina-de-treinos\/","title":{"rendered":"Exerc\u00edcios de ombro que precisam estar na sua rotina de treinos"},"content":{"rendered":"<p><strong>Por Thiago Medeiros Rodriguez *<\/strong><\/p>\n<p>A prescri\u00e7\u00e3o de exerc\u00edcios na rotina do consult\u00f3rio e no atendimento dos atletas \u00e9 um ponto de extrema import\u00e2ncia para o sucesso da reabilita\u00e7\u00e3o ou de um programa de preven\u00e7\u00e3o de les\u00f5es. O ideal \u00e9 sempre fazer uma prescri\u00e7\u00e3o individualizada, levando em conta as particularidades de cada caso e as necessidades de cada atleta. No entanto, existem exerc\u00edcios que s\u00e3o verdadeiros \u201ccoringas\u201d e ajudam tanto na preven\u00e7\u00e3o quanto na reabilita\u00e7\u00e3o das dores no ombro do nadador.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>1. Alongamento da c\u00e1psula posterior do ombro<\/strong><br \/>\nA recomenda\u00e7\u00e3o \u00e9 deixar o alongamento sempre para depois dos treinos, fazer de 3 a 5 s\u00e9ries de cerca de 30 segundos, sempre de maneira suave sem gerar dor. Este exerc\u00edcio em especial \u00e9 importante para permitir que o nadador tenha uma amplitude completa no movimento de rota\u00e7\u00e3o interna do ombro.<\/p>\n<figure id=\"attachment_61540\" aria-describedby=\"caption-attachment-61540\" style=\"width: 580px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-61540\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto1.jpg\" alt=\"\" width=\"580\" height=\"630\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto1.jpg 580w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto1-166x180.jpg 166w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><figcaption id=\"caption-attachment-61540\" class=\"wp-caption-text\">Exerc\u00edcio 1 &#8211; Foto: Thiago Rodriguez\/Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>2. S\u00e9rie de estabilidade para esc\u00e1pula<\/strong><br \/>\nA esc\u00e1pula \u00e9 o ponto de fixa\u00e7\u00e3o do membro superior ao tronco. Um controle inadequado dos movimentos escapulares ir\u00e1 refletir em um movimento menos eficiente do membro superior. Esta s\u00e9rie \u00e9 composta por 4 exerc\u00edcios que estimulam a estabilidade da esc\u00e1pula. A recomenda\u00e7\u00e3o \u00e9 sempre come\u00e7ar com exerc\u00edcios isom\u00e9tricos e aos evoluir para exerc\u00edcios com carga.<\/p>\n<figure id=\"attachment_61539\" aria-describedby=\"caption-attachment-61539\" style=\"width: 637px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-61539\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto2.jpg\" alt=\"\" width=\"637\" height=\"630\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto2.jpg 637w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto2-182x180.jpg 182w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto2-75x75.jpg 75w\" sizes=\"auto, (max-width: 637px) 100vw, 637px\" \/><figcaption id=\"caption-attachment-61539\" class=\"wp-caption-text\">Exerc\u00edcio 2 &#8211; Foto: Thiago Rodriguez\/Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>3. Exerc\u00edcios em diagonal<\/strong><br \/>\nEsses exerc\u00edcios s\u00e3o bastante interessantes pois trabalham ao mesmo tempo diversos m\u00fasculos musculares ao mesmo tempo, exigindo um combina\u00e7\u00e3o de for\u00e7a e controle muscular.<\/p>\n<figure id=\"attachment_61542\" aria-describedby=\"caption-attachment-61542\" style=\"width: 628px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-61542\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto3.png\" alt=\"\" width=\"628\" height=\"630\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto3.png 628w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto3-179x180.png 179w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto3-75x75.png 75w\" sizes=\"auto, (max-width: 628px) 100vw, 628px\" \/><figcaption id=\"caption-attachment-61542\" class=\"wp-caption-text\">Exerc\u00edcio 3 &#8211; Foto: Thiago Rodriguez\/Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>4. Rota\u00e7\u00e3o externa com el\u00e1stico<\/strong><br \/>\nEste exerc\u00edcio j\u00e1 \u00e9 bastante conhecido na rotina dos nadadores. A sugest\u00e3o \u00e9 explorar diferentes angula\u00e7\u00f5es, ativando o m\u00fasculo de diferentes formas.<\/p>\n<figure id=\"attachment_61541\" aria-describedby=\"caption-attachment-61541\" style=\"width: 286px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-61541\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto4.jpg\" alt=\"\" width=\"286\" height=\"630\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto4.jpg 286w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/10\/foto4-82x180.jpg 82w\" sizes=\"auto, (max-width: 286px) 100vw, 286px\" \/><figcaption id=\"caption-attachment-61541\" class=\"wp-caption-text\">Exerc\u00edcio 4 &#8211; Foto: Thiago Rodriguez\/Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p>N\u00e3o existe nenhum exerc\u00edcio de fortalecimento do ombro que seja milagroso como muitos imaginam. O programa deve ser individualizado e guiado dentro das necessidades e toler\u00e2ncia de cada paciente\/atleta. Procure sempre um profissional especializado que possa te orientar de maneira adequada.<\/p>\n<p><em><strong>* Thiago Medeiros Rodriguez \u00e9 fisioterapeuta, nadador e treina atualmente com a equipe Samir Barel Assessoria Aqu\u00e1tica<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Atendendo a pedidos dos leitores, o artigo desta semana fala de alguns exerc\u00edcios para o nadador incluir na rotina<\/p>\n","protected":false},"author":2,"featured_media":5945,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[2570],"tags":[5586,5208,5,2166,5207],"class_list":["post-61537","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-saude","tag-exercicios-de-ombro","tag-fisioterapia","tag-natacao","tag-saude","tag-thiago-medeiros-rodriguez","post_format-post-format-gallery"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exerc\u00edcios de ombro que precisam estar na sua rotina de treinos - 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