{"id":62646,"date":"2023-12-14T16:08:04","date_gmt":"2023-12-14T19:08:04","guid":{"rendered":"https:\/\/swimchannel.net\/br\/?p=62646"},"modified":"2023-12-14T16:08:04","modified_gmt":"2023-12-14T19:08:04","slug":"dor-na-coluna","status":"publish","type":"post","link":"https:\/\/swimchannel.net\/br\/dor-na-coluna\/","title":{"rendered":"Dor na coluna"},"content":{"rendered":"<p><strong>Por Thiago Medeiros Rodriguez *<\/strong><\/p>\n<p>A dor na coluna n\u00e3o \u00e9 t\u00e3o comum entre os nadadores como a dor no ombro, mas \u00e9 potencialmente limitante e atrapalha a rotina de treinos e competi\u00e7\u00f5es, por isso vale a pena abordar o tema. A coluna \u00e9 como qualquer outra articula\u00e7\u00e3o do corpo, por isso n\u00e3o devemos complicar mais do que o necess\u00e1rio. A ideia aqui \u00e9 mostrar abordagem simples que pode efetivamente aliviar dores nas costas e melhorar seu desempenho na piscina.<\/p>\n<p>Em caso de uma crise de dor na regi\u00e3o lombar, voc\u00ea n\u00e3o precisa se desesperar. O primeiro passo \u00e9 identificar um movimento que alivie ou agrave sua dor (tecnicamente chamamos de prefer\u00eancia direcional). Para isso voc\u00ea deve inclinar-se para a frente (flex\u00e3o) e para tr\u00e1s (extens\u00e3o) buscando perceber qual movimento \u00e9 mais confort\u00e1vel para a sua coluna. Compreender esta prefer\u00eancia \u00e9 crucial, pois determinar\u00e1 as etapas seguintes que voc\u00ea dever\u00e1 adotar, bem como quais exerc\u00edcios dever\u00e1 fazer. Lembre-se, isso varia para cada indiv\u00edduo.<\/p>\n<figure id=\"attachment_62647\" aria-describedby=\"caption-attachment-62647\" style=\"width: 945px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-62647\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/dor-na-coluna.jpg\" alt=\"\" width=\"945\" height=\"630\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/dor-na-coluna.jpg 945w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/dor-na-coluna-270x180.jpg 270w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/dor-na-coluna-768x512.jpg 768w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/dor-na-coluna-750x500.jpg 750w\" sizes=\"auto, (max-width: 945px) 100vw, 945px\" \/><figcaption id=\"caption-attachment-62647\" class=\"wp-caption-text\">Dor na coluna &#8211; Foto: Reprodu\u00e7\u00e3o<\/figcaption><\/figure>\n<p>Depois de identificar sua prefer\u00eancia direcional, voc\u00ea precisar\u00e1 ajustar suas atividades de acordo com ela. Por exemplo, se inclinar-se para frente parece melhor e inclinar-se para tr\u00e1s piora a dor, procure passar mais tempo sentado e adotar uma postura ligeiramente curvada para frente quando estiver em p\u00e9, isso permite que voc\u00ea posicione a coluna de uma forma que proporcione al\u00edvio tempor\u00e1rio. Por outro lado, se ficar em p\u00e9 for melhor do que sentar, esforce-se para manter uma postura ereta.<\/p>\n<p>Considere usar uma mesa vertical no trabalho ou colocar um rolo de toalha sob a parte inferior das costas quando estiver sentado para manter a extens\u00e3o da coluna \u00c9 importante observar que isso n\u00e3o significa que voc\u00ea precise manter uma posi\u00e7\u00e3o permanentemente. Estas posi\u00e7\u00f5es s\u00e3o simplesmente adapta\u00e7\u00f5es de curto prazo para atender \u00e0 sua prefer\u00eancia direcional.<\/p>\n<p><strong>Qual o pr\u00f3ximo passo?<\/strong><br \/>\nAgora, voc\u00ea deve introduzir alguns exerc\u00edcios que se alinhem com sua prefer\u00eancia direcional. Se inclinar-se para a frente for melhor, incorpore exerc\u00edcios como caminhada do urso, inseto morto, ou o perdigueiro.<\/p>\n<figure id=\"attachment_62649\" aria-describedby=\"caption-attachment-62649\" style=\"width: 709px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-62649\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/urso.jpg\" alt=\"\" width=\"709\" height=\"630\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/urso.jpg 709w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/urso-203x180.jpg 203w\" sizes=\"auto, (max-width: 709px) 100vw, 709px\" \/><figcaption id=\"caption-attachment-62649\" class=\"wp-caption-text\">Caminhada do urso &#8211; Foto: Reprodu\u00e7\u00e3o\/Arquivo pessoal<\/figcaption><\/figure>\n<figure id=\"attachment_62650\" aria-describedby=\"caption-attachment-62650\" style=\"width: 624px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-62650\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/inseto.jpg\" alt=\"\" width=\"624\" height=\"604\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/inseto.jpg 624w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/inseto-186x180.jpg 186w\" sizes=\"auto, (max-width: 624px) 100vw, 624px\" \/><figcaption id=\"caption-attachment-62650\" class=\"wp-caption-text\">Inseto morto &#8211; Foto: Reprodu\u00e7\u00e3o\/Arquivo pessoal<\/figcaption><\/figure>\n<figure id=\"attachment_62651\" aria-describedby=\"caption-attachment-62651\" style=\"width: 685px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-62651\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/perdigueiro.jpg\" alt=\"\" width=\"685\" height=\"575\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/perdigueiro.jpg 685w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/perdigueiro-214x180.jpg 214w\" sizes=\"auto, (max-width: 685px) 100vw, 685px\" \/><figcaption id=\"caption-attachment-62651\" class=\"wp-caption-text\">Perdigueiro &#8211; Foto: Reprodu\u00e7\u00e3o\/Arquivo pessoal<\/figcaption><\/figure>\n<p>Agora, se sua prefer\u00eancia direcional for para tr\u00e1s, voc\u00ea pode optar por fazer pranchas, extens\u00f5es da coluna e o exerc\u00edcio do gato. Compreender sua prefer\u00eancia direcional dever\u00e1 sempre orientar sua sele\u00e7\u00e3o de exerc\u00edcios.<\/p>\n<figure id=\"attachment_62652\" aria-describedby=\"caption-attachment-62652\" style=\"width: 646px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-62652\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/Captura-de-tela-2023-12-14-160557.jpg\" alt=\"\" width=\"646\" height=\"600\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/Captura-de-tela-2023-12-14-160557.jpg 646w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/Captura-de-tela-2023-12-14-160557-194x180.jpg 194w\" sizes=\"auto, (max-width: 646px) 100vw, 646px\" \/><figcaption id=\"caption-attachment-62652\" class=\"wp-caption-text\">Prancha &#8211; Foto: Reprodu\u00e7\u00e3o\/Arquivo pessoal<\/figcaption><\/figure>\n<figure id=\"attachment_62653\" aria-describedby=\"caption-attachment-62653\" style=\"width: 662px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-62653\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/Captura-de-tela-2023-12-14-160613.jpg\" alt=\"\" width=\"662\" height=\"566\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/Captura-de-tela-2023-12-14-160613.jpg 662w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/Captura-de-tela-2023-12-14-160613-211x180.jpg 211w\" sizes=\"auto, (max-width: 662px) 100vw, 662px\" \/><figcaption id=\"caption-attachment-62653\" class=\"wp-caption-text\">Extens\u00e3o da coluna &#8211; Foto: Reprodu\u00e7\u00e3o\/Arquivo pessoal<\/figcaption><\/figure>\n<figure id=\"attachment_62654\" aria-describedby=\"caption-attachment-62654\" style=\"width: 673px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-62654\" src=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/Captura-de-tela-2023-12-14-160634.jpg\" alt=\"\" width=\"673\" height=\"595\" srcset=\"https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/Captura-de-tela-2023-12-14-160634.jpg 673w, https:\/\/swimchannel.net\/br\/wp-content\/uploads\/2023\/12\/Captura-de-tela-2023-12-14-160634-204x180.jpg 204w\" sizes=\"auto, (max-width: 673px) 100vw, 673px\" \/><figcaption id=\"caption-attachment-62654\" class=\"wp-caption-text\">Gato &#8211; Foto: Reprodu\u00e7\u00e3o\/Arquivo pessoal<\/figcaption><\/figure>\n<p><strong>Ent\u00e3o terei que ficar flexionado ou estendido para sempre?<\/strong><br \/>\nFinalmente, \u00e9 crucial introduzir gradualmente movimentos na dire\u00e7\u00e3o oposta. Esta etapa permite um fortalecimento e flexibilidade equilibrados dos m\u00fasculos das costas, reduzindo a probabilidade de desequil\u00edbrios e mais dores. Seguindo estas quatro etapas \u2013 identificando sua prefer\u00eancia direcional, modificando atividades, selecionando exerc\u00edcios apropriados e incorporando gradualmente movimentos opostos \u2013 voc\u00ea pode efetivamente tratar e aliviar a sua dor nas costas. Lembre-se de que manter a simplicidade e fazer pequenas adapta\u00e7\u00f5es necess\u00e1rias s\u00e3o a chave para alcan\u00e7ar um retorno a nata\u00e7\u00e3o bem-sucedido e sem dor.<\/p>\n<p>Se ainda assim as dores persistirem, n\u00e3o deixe de procurar ajuda profissional especializada.<\/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>A ideia neste texto \u00e9 mostrar abordagem simples que pode efetivamente aliviar dores nas costas e melhorar seu desempenho na piscina<\/p>\n","protected":false},"author":2,"featured_media":62647,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"gallery","meta":{"footnotes":""},"categories":[2570],"tags":[5705,5208,5,2166,5207],"class_list":["post-62646","post","type-post","status-publish","format-gallery","has-post-thumbnail","hentry","category-saude","tag-dor-na-coluna","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 - 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