{"id":4550,"date":"2023-02-15T08:00:00","date_gmt":"2023-02-15T11:00:00","guid":{"rendered":"https:\/\/totalpass.com\/?p=4550"},"modified":"2024-11-28T18:09:35","modified_gmt":"2024-11-28T21:09:35","slug":"alongamento-para-as-costas-6-exercicios","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/alongamento-para-as-costas-6-exercicios\/","title":{"rendered":"Alongamento para as costas: 6 exerc\u00edcios para aliviar a dor"},"content":{"rendered":"\n<p>Alguns <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/habito-aprenda-a-transforma-lo\/\" target=\"_blank\" rel=\"noreferrer noopener\">h\u00e1bitos da rotina<\/a><\/strong>, como se sentar com a <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/exercicios-para-melhorar-a-postura\/\" target=\"_blank\" rel=\"noreferrer noopener\">postura<\/a><\/strong> incorreta e\/ou passar muito tempo em frente ao computador, podem acabar desencadeando desconforto nas costas e algumas <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/evitar-lesoes-com-exercicios-em-casa\/\" target=\"_blank\" rel=\"noreferrer noopener\">les\u00f5es<\/a><\/strong>, sabia? Pensando nisso, para te ajudar a aliviar estes sintomas, n\u00f3s ensinaremos algumas t\u00e9cnicas de <strong>alongamento para as costas<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-1.jpg\" alt=\"Alongamento para as costas\" class=\"wp-image-4552 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-1.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-1-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>Voc\u00ea tem o h\u00e1bito de alongar as costas? Saiba mais!<\/figcaption><\/figure><\/div>\n\n\n\n<p>Antes de explicar alguns exerc\u00edcios, \u00e9 preciso entender as principais causas da dor nas costas. Vamos l\u00e1?!&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">As principais causas de dor nas costas<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-computador.jpg\" alt=\"Homem com dor nas costas\" class=\"wp-image-4553 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-computador.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-computador-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>Muitas horas em frente ao computador pode causar dor nas costas<\/figcaption><\/figure><\/div>\n\n\n\n<p>J\u00e1 sentiu dor na regi\u00e3o das costas alguma vez? Geralmente, quando esse desconforto vem \u00e0 tona, saiba que pode estar associado aos h\u00e1bitos ruins da sua rotina que, geralmente, pensamos ser inofensivos, mas podem ser prejudiciais \u00e0s costas.<\/p>\n\n\n\n<p>Mas, afinal, quais s\u00e3o os h\u00e1bitos que contribuem para o surgimento das dores nas costas? N\u00f3s separamos uma lista com as principais causas:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Postura inadequada;<\/li><li><strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/obesidade-risco-a-saude\/\" target=\"_blank\" rel=\"noreferrer noopener\">Obesidade<\/a><\/strong> ou sobrepeso;<\/li><li>Muito tempo em frente ao computador;<\/li><li>Colch\u00e3o antigo e fora do prazo de validade;<\/li><li><strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/sedentarismo\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sedentarismo<\/a><\/strong> (falta da pr\u00e1tica de atividade f\u00edsica);<\/li><li>Excesso e\/ou pr\u00e1tica errada de algum <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/exercicios-fisicos-para-saude-mental\/\" target=\"_blank\" rel=\"noreferrer noopener\">exerc\u00edcio f\u00edsico<\/a><\/strong>;<\/li><li>Mochilas e\/ou bolsas pesadas, geralmente, al\u00e9m do peso indicado;<\/li><li>Problemas de sa\u00fade, como apendicite, pedras nos rins, c\u00e2nceres e\/ou infec\u00e7\u00f5es;<\/li><li>Entre outras.<\/li><\/ul>\n\n\n\n<p>Al\u00e9m disso, vale lembrar que os sintomas de dor nas costas tamb\u00e9m est\u00e3o ligados aos fatores musculares, sendo importante manter uma vida ativa sob orienta\u00e7\u00e3o de um <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/dia-do-profissional-de-educacao-fisica\/\" target=\"_blank\" rel=\"noreferrer noopener\">profissional de educa\u00e7\u00e3o f\u00edsica<\/a><\/strong>.&nbsp;<\/p>\n\n\n\n<p>Caso sinta dores nesta regi\u00e3o, \u00e9 importante procurar a ajuda de um profissional da \u00e1rea da <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/saude\/saude-e-atividade-fisica-qual-e-a-relacao\/\" target=\"_blank\" rel=\"noreferrer noopener\">sa\u00fade<\/a><\/strong>. Por isso, consulte-se primeiro com um cl\u00ednico geral e, a partir das recomenda\u00e7\u00f5es dele, caso seja necess\u00e1rio, ser\u00e1 feito um encaminhamento para um especialista, podendo ser ortopedista, reumatologista, entre outros.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alongamento para as costas: 6 t\u00e9cnicas para se exercitar<\/h2>\n\n\n\n<p>Quem disse que s\u00f3 antes do treino \u00e9 preciso se alongar? Seja ao acordar e\/ou durante as tarefas da rotina, o <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/alongamento-beneficios-como-e-quando-fazer\/\" target=\"_blank\" rel=\"noreferrer noopener\">alongamento<\/a><\/strong> tem in\u00fameros benef\u00edcios \u00e0 sa\u00fade, tanto f\u00edsica quanto mental. No entanto, em rela\u00e7\u00e3o \u00e0s dores nas costas, saiba que ela pode ajudar a diminuir as tens\u00f5es presentes nos m\u00fasculos.&nbsp;<\/p>\n\n\n\n<p>Pensando nisso, para voc\u00ea que n\u00e3o tem o h\u00e1bito de se alongar com frequ\u00eancia, n\u00f3s separamos algumas t\u00e9cnicas para te ajudar a diminuir os sintomas de dor nas costas e promover o relaxamento desta regi\u00e3o. Lembre-se apenas de procurar um m\u00e9dico para fazer o tratamento adequado e entender se voc\u00ea pode ou n\u00e3o realizar esses exerc\u00edcios, ok?&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Pir\u00e2mide com a m\u00e3o no ch\u00e3o<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/02\/alongamento-para-as-costas-piramide.jpg\" alt=\"Pir\u00e2mide com a m\u00e3o no ch\u00e3o\" class=\"wp-image-4554 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/alongamento-para-as-costas-piramide.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/alongamento-para-as-costas-piramide-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>J\u00e1 fez pir\u00e2mide com a m\u00e3o no ch\u00e3o? Aprenda esta t\u00e9cnica para alongar as costas!<\/figcaption><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Em cima de um tapete, mantenha as pernas afastadas;<\/li><li>Depois, abra os <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/exercicios-para-braco\/\" target=\"_blank\" rel=\"noreferrer noopener\">bra\u00e7os<\/a><\/strong> horizontalmente;<\/li><li>Em seguida, incline o corpo para frente, jamais dobrando a coluna. Tente mant\u00ea-la ereta;<\/li><li>Apoie uma m\u00e3o no ch\u00e3o (no centro);<\/li><li>Eleve a outra para cima, rotacionando levemente o corpo para o lado;<\/li><li>Volte \u00e0 posi\u00e7\u00e3o inicial e repita o processo com o outro bra\u00e7o.&nbsp;<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Joelho no peito&nbsp;<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-joelho.jpg\" alt=\"mulher com o joelho no peito\" class=\"wp-image-4555 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-joelho.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-joelho-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>O joelho no peito \u00e9 um \u00f3timo exerc\u00edcio para alongar a coluna e trazer al\u00edvio<\/figcaption><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Coloque um tapete de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/yoga-para-dor-nas-costas\/\" target=\"_blank\" rel=\"noreferrer noopener\">yoga<\/a><\/strong> ou um colchonete no ch\u00e3o;<\/li><li>Em seguida, deite-se de costas no ch\u00e3o e dobre os joelhos;<\/li><li>Ao dobrar os joelhos, com a ajuda das m\u00e3os, aproxime-os ao peito;<\/li><li>Lembre-se de manter os ombros relaxados e a cabe\u00e7a sempre no ch\u00e3o;<\/li><li>Depois, contraia o abd\u00f4men e leve a cabe\u00e7a em dire\u00e7\u00e3o ao joelho, alongando a parte superior das costas;<\/li><li>Volte \u00e0 posi\u00e7\u00e3o inicial.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Alongamento sentado para frente<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/02\/alongamento-para-as-costas-parafrente.jpg\" alt=\"mulher se alongando para frente\" class=\"wp-image-4556 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/alongamento-para-as-costas-parafrente.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/alongamento-para-as-costas-parafrente-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>Alongar o corpo para frente ajuda a reduzir as tens\u00f5es nas articula\u00e7\u00f5es<\/figcaption><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Sente-se no ch\u00e3o com as <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/treinos-de-perna-para-comecar-agora\/\" target=\"_blank\" rel=\"noreferrer noopener\">pernas<\/a><\/strong> esticadas para frente;<\/li><li>De maneira suave, dobre os quadris para frente;<\/li><li>Tente mover a barriga para at\u00e9 as coxas;<\/li><li>Em seguida, estique os bra\u00e7os e tente alcan\u00e7ar os calcanhares;<\/li><li>Fique nesta posi\u00e7\u00e3o durante 30 segundos e volte \u00e0 posi\u00e7\u00e3o inicial.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Sentar nos calcanhares<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/02\/alongamento-para-as-costas-sentar-nos-calcanhares.jpg\" alt=\"homem sentando nos calcanhares\" class=\"wp-image-4557 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/alongamento-para-as-costas-sentar-nos-calcanhares.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/alongamento-para-as-costas-sentar-nos-calcanhares-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>Sentar nos calcanhares e se alongar pode combater as dores nas costas<\/figcaption><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Em cima de um tapete ou colchonete, fique de joelhos;<\/li><li>Em seguida, encoste o bumbum em cima dos calcanhares;<\/li><li>Depois, eleve o tronco para frente at\u00e9 o ch\u00e3o;<\/li><li>Lembre-se de manter as m\u00e3os sempre esticadas para frente;<\/li><li>Fique por 30 segundos e volte \u00e0 posi\u00e7\u00e3o inicial.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; Esticar o pesco\u00e7o<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-pescoco.jpg\" alt=\"Homem alongando o pesco\u00e7o \" class=\"wp-image-4558 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-pescoco.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-pescoco-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>Quer aliviar as dores nas costas? O alongamento de pesco\u00e7o \u00e9 uma \u00f3tima op\u00e7\u00e3o para prevenir os sintomas<\/figcaption><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Com a postura reta, incline a cabe\u00e7a para o lado e mantenha a posi\u00e7\u00e3o pressionando ela com a m\u00e3o;<\/li><li>Em seguida, force a cabe\u00e7a para alongar, sempre devagar e respeitando o seu limite;<\/li><li>Retorno a cabe\u00e7a devagar para a posi\u00e7\u00e3o central;<\/li><li>Fa\u00e7a o mesmo para o outro lado e volte \u00e0 posi\u00e7\u00e3o inicial.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">6 &#8211; Dobrar o corpo para frente<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-corpo.jpg\" alt=\"Homem se alongando para frente\" class=\"wp-image-4559 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-corpo.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/02\/Alongamento-para-as-costas-corpo-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>Alivie as tens\u00f5es e diminua a dor muscular se alongando para frente<\/figcaption><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Fique em p\u00e9 e junte as pernas;<\/li><li>Em seguida, dobre o corpo para frente;<\/li><li>Depois, relaxe os ombros e estique os bra\u00e7os, tentando chegar o mais pr\u00f3ximo do ch\u00e3o;<\/li><li>Lembre-se de manter os joelhos sempre esticados;<\/li><li>Volte devagar \u00e0 posi\u00e7\u00e3o inicial.<\/li><\/ul>\n\n\n\n<p>Em rela\u00e7\u00e3o \u00e0 quantidade de s\u00e9ries e repeti\u00e7\u00f5es para cada exerc\u00edcio de alongamento para as costas, \u00e9 importante procurar a ajuda de um profissional de educa\u00e7\u00e3o f\u00edsica, visto que pode variar de uma pessoa para a outra.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Alguns h\u00e1bitos da rotina, como se sentar com a postura incorreta e\/ou passar muito tempo em frente ao computador, podem acabar desencadeando desconforto nas costas e algumas les\u00f5es, sabia? Pensando nisso, para te ajudar a aliviar estes sintomas, n\u00f3s ensinaremos algumas t\u00e9cnicas de alongamento para as costas. Antes de explicar alguns exerc\u00edcios, \u00e9 preciso entender [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":4554,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[1167,1166,1168,1089,543,359],"class_list":["post-4550","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atividade-fisica","tag-alongamento-para-as-costas","tag-costas","tag-desconforto","tag-exercicio","tag-habito","tag-postura"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alongamento para costas: t\u00e9cnicas para aliviar a dor | TotalPass<\/title>\n<meta name=\"description\" content=\"Descubra como aliviar a dor nas costas com alongamento. T\u00e9cnicas que focam nessa regi\u00e3o e aliviam a dor. 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