{"id":6974,"date":"2023-12-13T07:30:00","date_gmt":"2023-12-13T10:30:00","guid":{"rendered":"https:\/\/totalpass.com\/?p=6974"},"modified":"2024-11-28T18:12:15","modified_gmt":"2024-11-28T21:12:15","slug":"alongamento-para-pescoco","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/alongamento-para-pescoco\/","title":{"rendered":"Alongamento para pesco\u00e7o: 4 t\u00e9cnicas para aliviar a tens\u00e3o"},"content":{"rendered":"\n<p>Voc\u00ea tem o h\u00e1bito de se alongar ao longo dia? Seja de manh\u00e3, tarde ou noite, \u00e9 preciso aliviar as tens\u00f5es que acabam surgindo nos m\u00fasculos entre uma tarefa ou outra, seja no trabalho ou em casa. Com o <strong>alongamento para pesco\u00e7o<\/strong>, \u00e9 poss\u00edvel reduzir dores e les\u00f5es nessa parte do corpo, melhorando a <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/qualidade-de-vida-5-dicas-para-melhorar-a-sua\/\" target=\"_blank\" rel=\"noreferrer noopener\">qualidade de vida<\/a><\/strong>.&nbsp;<\/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\/12\/alongamento-para-pescoco-exercicio.jpg\" alt=\"alongamento para pesco\u00e7o\" class=\"wp-image-6977 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/12\/alongamento-para-pescoco-exercicio.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/12\/alongamento-para-pescoco-exercicio-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 alongou o pesco\u00e7o hoje? Saiba mais!<\/figcaption><\/figure><\/div>\n\n\n\n<p>Sendo assim, caso voc\u00ea n\u00e3o tenha o h\u00e1bito de alongar o pesco\u00e7o, n\u00f3s trouxemos algumas d\u00favidas recorrentes sobre o assunto:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a href=\"#Por-que-e-importante-alongar-o-pescoco\">Por que \u00e9 importante alongar o pesco\u00e7o?<\/a><\/strong><\/li><li><strong><a href=\"#Quais-causas-levam-uma-pessoa-a-ter-dor-no-pescoco\">Quais causas levam uma pessoa a ter dor no pesco\u00e7o?<\/a><\/strong><\/li><li><strong><a href=\"#Quais-sao-os-sintomas-da-dor-de-pescoco\">Quais s\u00e3o os sintomas da dor de pesco\u00e7o?<\/a><\/strong><\/li><li><strong><a href=\"#Quando-fazer-alongamento-para-pescoco\">Quando fazer alongamento para pesco\u00e7o?<\/a><\/strong><\/li><li><strong><a href=\"#4-exercicios-de-alongamento-para-pescoco-para-aliviar-a-tensao\">4 exerc\u00edcios de alongamento para pesco\u00e7o para aliviar a tens\u00e3o.<\/a><\/strong><\/li><\/ul>\n\n\n\n<p>Vamos l\u00e1?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Por-que-e-importante-alongar-o-pescoco\">Por que \u00e9 importante alongar o pesco\u00e7o?<\/h2>\n\n\n\n<p>Com a correria e o cansa\u00e7o do dia a dia, principalmente no trabalho, as pessoas tendem a ficar paradas durante muito tempo na mesma posi\u00e7\u00e3o. Quando isso acontece, os m\u00fasculos ficam enrijecidos e, por consequ\u00eancia, doloridos ap\u00f3s alguma movimenta\u00e7\u00e3o. Voc\u00ea j\u00e1 sentiu isso no pesco\u00e7o?&nbsp;<\/p>\n\n\n\n<p>Segundo a profissional de educa\u00e7\u00e3o f\u00edsica Ana Carolina Matos, formada pela Universidade Municipal de S\u00e3o Caetano do Sul (USCS), ao realizar o alongamento para pesco\u00e7o de forma regular, \u00e9 poss\u00edvel melhorar v\u00e1rios aspectos em rela\u00e7\u00e3o \u00e0 sa\u00fade, reduzindo problemas futuros. \u201cO alongamento regular do pesco\u00e7o ajuda a <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/exercicios-de-flexibilidade\/\" target=\"_blank\" rel=\"noreferrer noopener\">melhorar a flexibilidade<\/a><\/strong> dos m\u00fasculos e articula\u00e7\u00f5es, diminuindo o desconforto e a tens\u00e3o\u201d, complementa.&nbsp;<\/p>\n\n\n\n<p>Al\u00e9m disso, a <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> explica que ao exercitar o pesco\u00e7o, voc\u00ea estar\u00e1 aumentando a circula\u00e7\u00e3o sangu\u00ednea, ou seja, contribuir\u00e1 para que os m\u00fasculos dessa regi\u00e3o permane\u00e7am relaxados, evitando dores relacionadas \u00e0 tens\u00e3o muscular.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-causas-levam-uma-pessoa-a-ter-dor-no-pescoco\">Quais causas levam uma pessoa a ter dor no pesco\u00e7o?<\/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\/12\/alongamento-para-pescoco-postura.jpg\" alt=\"homem com dor de pesco\u00e7o\" class=\"wp-image-6978 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/12\/alongamento-para-pescoco-postura.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/12\/alongamento-para-pescoco-postura-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>A m\u00e1 postura na hora de trabalhar \u00e9 uma das principais causas de dor no pesco\u00e7o<\/figcaption><\/figure><\/div>\n\n\n\n<p>Conforme o site <a href=\"https:\/\/blog.drconsulta.com\/dor-no-pescoco-atinge-ate-50-da-populacao\/#:~:text=A%20dor%20no%20pesco%C3%A7o%2C%20tamb%C3%A9m%20conhecida%20como%20cervicalgia%2C%20%C3%A9%20um,sedent%C3%A1rio%20e%20sem%20ergonomia%20adequada.\"><strong>Dr.consulta<\/strong><\/a>, acredita-se que 50% das pessoas j\u00e1 tiveram ou t\u00eam dores de pesco\u00e7o. Al\u00e9m disso, um dos principais motivos est\u00e1 associado \u00e0 falta da pr\u00e1tica regular de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/saude\/saude-e-atividade-fisica-qual-e-a-relacao\/\" target=\"_blank\" rel=\"noreferrer noopener\">atividade f\u00edsica<\/a><\/strong>, levando ao sedentarismo.&nbsp;<\/p>\n\n\n\n<p>Por outro lado, al\u00e9m dos fatores relacionados aos <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/habito-aprenda-a-transforma-lo\/\" target=\"_blank\" rel=\"noreferrer noopener\">h\u00e1bitos<\/a><\/strong> ruins, condi\u00e7\u00f5es irregulares de trabalho tamb\u00e9m podem ocasionar a tens\u00e3o desta regi\u00e3o, como, por exemplo, falta de ergonomia adequada, muito tempo em frente ao computador ou longas horas de trabalho na mesma posi\u00e7\u00e3o.<\/p>\n\n\n\n<p>Al\u00e9m disso, muitos outros fatores est\u00e3o relacionados \u00e0s dores no pesco\u00e7o, como:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><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>;<\/li><li>M\u00e1 postura;<\/li><li>Osteoporose;<\/li><li>Espasmo muscular;<\/li><li><strong><a href=\"https:\/\/totalpass.com\/br\/blog\/saude\/sintomas-do-estresse-como-identificar\/\" target=\"_blank\" rel=\"noreferrer noopener\">Estresse emocional<\/a><\/strong>;<\/li><li>H\u00e9rnia de disco cervical;<\/li><li>Atividades f\u00edsicas intensas;&nbsp;<\/li><li>Estreitamento do canal espinhal;<\/li><li>Falta de pot\u00e1ssio e de magn\u00e9sio;<\/li><li>Doen\u00e7as inflamat\u00f3rias (amigdalite, meningite e artrite reumatoide);<\/li><li>Entre outras causas.<\/li><\/ul>\n\n\n\n<p>\u201cA falta de movimento e o sedentarismo aumentam a chance de les\u00f5es musculares e dor no pesco\u00e7o. Identificar e abordar essas causas \u00e9 importante para um tratamento eficaz\u201d, explica a profissional de educa\u00e7\u00e3o f\u00edsica.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-sao-os-sintomas-da-dor-de-pescoco\">Quais s\u00e3o os sintomas da dor de pesco\u00e7o?<\/h2>\n\n\n\n<p>Al\u00e9m da dor de pesco\u00e7o, causada pela tens\u00e3o muscular, muitos outros sintomas podem ser sentidos pela aus\u00eancia de alongamento. A seguir, n\u00f3s selecionamos os mais comuns:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Dor de cabe\u00e7a;<\/li><li>Rigidez ao tocar no pesco\u00e7o;<\/li><li>Dorm\u00eancia e formigamento;<\/li><li>Sensa\u00e7\u00e3o de pontadas na regi\u00e3o;<\/li><li>Dificuldade para mexer a cabe\u00e7a para o lado;<\/li><li>Entre outros sintomas!<\/li><\/ul>\n\n\n\n<p>\u201cO alongamento regular pode desempenhar um papel significativo na preven\u00e7\u00e3o e interrup\u00e7\u00e3o dessas dores\u201d. Mas aten\u00e7\u00e3o: caso os sintomas persistam, procure um ortopedista para um diagn\u00f3stico completo, combinado?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quando-fazer-alongamento-para-pescoco\">Quando fazer alongamento para pesco\u00e7o?<\/h2>\n\n\n\n<p>Muitas pessoas ficam na d\u00favida de quando alongar o pesco\u00e7o. Se essa pulguinha atr\u00e1s da orelha \u00e9 sua tamb\u00e9m, n\u00f3s temos uma boa not\u00edcia para te dar: o <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/alongamento-para-as-costas-6-exercicios\/\" target=\"_blank\" rel=\"noreferrer noopener\">alongamento<\/a><\/strong> nessa regi\u00e3o pode ser feito em diversos momentos do dia. Afinal, um dos maiores problemas da tens\u00e3o muscular \u00e9 n\u00e3o se exercitar.&nbsp;<\/p>\n\n\n\n<p>\u201cPode ser ben\u00e9fico realizar esses exerc\u00edcios de alongamento pela manh\u00e3 para preparar os m\u00fasculos para o dia, durante as pausas no trabalho para aliviar a tens\u00e3o acumulada ou durante \u00e0 noite para relaxar antes de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/dicas-para-dormir-bem-e-melhorar-bem-estar\/\" target=\"_blank\" rel=\"noreferrer noopener\">dormir<\/a><\/strong>\u201d, orienta.<\/p>\n\n\n\n<p>Portanto, o alongamento para pesco\u00e7o est\u00e1 mais do que recomendado na sua rotina di\u00e1ria, viu? Lembre-se de fazer para se sentir com mais disposi\u00e7\u00e3o e com menos dor.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-exercicios-de-alongamento-para-pescoco-para-aliviar-a-tensao\">4 exerc\u00edcios de alongamento para pesco\u00e7o para aliviar a tens\u00e3o<\/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\/12\/alongamento-para-pescoco-tecnicas.jpg\" alt=\"duas pessoas alongando o pesco\u00e7o\" class=\"wp-image-6979 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2023\/12\/alongamento-para-pescoco-tecnicas.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2023\/12\/alongamento-para-pescoco-tecnicas-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 alongar o pesco\u00e7o? Confira alguns exerc\u00edcios!<\/figcaption><\/figure><\/div>\n\n\n\n<p>Agora que voc\u00ea j\u00e1 sabe da import\u00e2ncia de alongar o pesco\u00e7o, a Ana Carolina separou alguns exerc\u00edcios de alongamento para aliviar todo tipo de tens\u00e3o muscular nesta regi\u00e3o. Voc\u00ea n\u00e3o vai perder, n\u00e9? Confira!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Inclina\u00e7\u00e3o lateral<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Sente-se ou fique de p\u00e9;<\/li><li>Em seguida, mantenha a coluna ereta;<\/li><li>Incline suavemente a cabe\u00e7a para um lado, mantendo os ombros relaxados. Segure por 15 a 30 segundos;<\/li><li>Retorne \u00e0 posi\u00e7\u00e3o inicial e repita do outro lado.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Rota\u00e7\u00e3o da cabe\u00e7a<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Gire a cabe\u00e7a suavemente para um lado, mantendo os ombros alinhados. Segure por 15 a 30 segundos;<\/li><li>Retorne \u00e0 posi\u00e7\u00e3o inicial e repita do lado oposto.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Inclina\u00e7\u00e3o para frente e para tr\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Incline a cabe\u00e7a para frente, tentando tocar o queixo no peito;<\/li><li>Em seguida, segure por 15 a 30 segundos;<\/li><li>Depois, coloque a cabe\u00e7a para tr\u00e1s, olhando para o teto, e segure novamente pelo mesmo tempo;<\/li><li>Retorne \u00e0 posi\u00e7\u00e3o central.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Alongamento do trap\u00e9zio<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Incline a cabe\u00e7a para um lado, olhando na dire\u00e7\u00e3o a axila, enquanto mant\u00e9m o ombro oposto para baixo;<\/li><li>Ap\u00f3s sentir o alongamento ao longo do pesco\u00e7o e do ombro, retorne \u00e0 posi\u00e7\u00e3o inicial;<\/li><li>Fa\u00e7a o mesmo movimento do outro lado.<\/li><\/ul>\n\n\n\n<p>Gostou desses exerc\u00edcios? Caso tenha ficado com alguma d\u00favida, procure o aux\u00edlio de um profissional de educa\u00e7\u00e3o f\u00edsica ou <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/fisioterapia\/\" target=\"_blank\" rel=\"noreferrer noopener\">fisioterapeuta <\/a><\/strong>para mais informa\u00e7\u00f5es.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Voc\u00ea tem o h\u00e1bito de se alongar ao longo dia? Seja de manh\u00e3, tarde ou noite, \u00e9 preciso aliviar as tens\u00f5es que acabam surgindo nos m\u00fasculos entre uma tarefa ou outra, seja no trabalho ou em casa. Com o alongamento para pesco\u00e7o, \u00e9 poss\u00edvel reduzir dores e les\u00f5es nessa parte do corpo, melhorando a qualidade [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":6977,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[104,1839,333,1841,749,1840],"class_list":["post-6974","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atividade-fisica","tag-alongamento","tag-alongamento-para-pescoco","tag-exercicios","tag-pescoco","tag-profissional-de-educacao-fisica","tag-tensao-muscular"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tens\u00e3o no pesco\u00e7o: t\u00e9cnicas que aliviam a dor na regi\u00e3o | TotalPass<\/title>\n<meta name=\"description\" content=\"Como aliviar tens\u00e3o no pesco\u00e7o com alongamento. 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