{"id":7430,"date":"2022-09-28T12:38:03","date_gmt":"2022-09-28T10:38:03","guid":{"rendered":"https:\/\/www.asssa.es\/ca\/?p=7430"},"modified":"2022-10-03T09:31:30","modified_gmt":"2022-10-03T07:31:30","slug":"mal-desquena-lexercici-com-a-clau-per-a-prevenir-lo","status":"publish","type":"post","link":"https:\/\/www.asssa.es\/ca\/mal-desquena-lexercici-com-a-clau-per-a-prevenir-lo\/","title":{"rendered":"Mal d\u2019esquena: l\u2019exercici com a clau per a prevenir-lo"},"content":{"rendered":"<p><strong>Pateix de mal d\u2019esquena? <\/strong><\/p>\n<p>Si ha passat d\u2019una mol\u00e8stia lleu a un dolor intens afectant el seu estat d\u2019\u00e0nim i a les seves tasques de casa di\u00e0ries, li diran que \u00e9s una cosa normal, per\u00f2 si no millora la postura i no fa exercici f\u00edsic adaptat ho tindr\u00e0 complicat.<\/p>\n<p><!--more--><\/p>\n<p><strong>Per qu\u00e8 li fa mal l\u2019esquena quan est\u00e0 hores i hores en sedestaci\u00f3?\u00a0 <\/strong><\/p>\n<p>Tant de bo fos f\u00e0cil donar una resposta, ja que <strong>cada dolor d\u2019esquena \u00e9s complex i multifactorial<\/strong>. La causa principal \u00e9s la mec\u00e0nica. \u00c9s a dir, com moure\u2019s o no moure\u2019s gens ni mica.<\/p>\n<p>Qu\u00e8 provoca aix\u00f2? Genera tensi\u00f3, rigidesa i molta feblesa en diferents m\u00fasculs, provocant un desequilibri que fa que saltin les alarmes en el nostre sistema nervi\u00f3s i que ens envi\u00ef senyals de dolor.<\/p>\n<p>Perqu\u00e8 el dolor \u00e9s aix\u00f2, el nostre sistema nervi\u00f3s dient-nos que alguna cosa no funciona b\u00e9 i que ho hem de corregir.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Per on comen\u00e7ar? <\/strong><\/p>\n<p>Ha de posar en pr\u00e0ctica <strong>petites pauses cada 30 o 45 minuts en les quals es mogui una mica. <\/strong><\/p>\n<p>Existeixen molt\u00edssims exercicis senzills de respiraci\u00f3, postura o activaci\u00f3 que l\u2019ajudaran a trencar aquesta monotonia.<\/p>\n<p>Una bona opci\u00f3 \u00e9s la <strong>t\u00e8cnica Pomodoro<\/strong>, consisteix a combinar blocs de 25 minuts de treball amb cinc minuts de pausa, allargant la pausa cada quatre cicles. Aquesta t\u00e8cnica ajudar\u00e0 a la seva productivitat.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Quina postura \u00e9s la millor? <\/strong><\/p>\n<p>Cada persona \u00e9s diferent i ha d\u2019adaptar-se, per\u00f2 el millor \u00e9s variar de postura amb freq\u00fc\u00e8ncia i no romandre en la mateixa posici\u00f3 per\u00edodes llargs. S\u2019han d\u2019introduir totes les pauses que es puguin, i combinar-les amb aquestes pautes:<\/p>\n<ul>\n<li>Ha de sentir el contacte dels seus isquis en la cadira per a mantenir la pelvis neutra.<\/li>\n<li>Eviti arquejar l\u2019esquena i estendre el pit.<\/li>\n<li>Eviti avan\u00e7ar el cap i elevar les espatlles.<\/li>\n<li>Mantingui la pantalla al nivell ocular.<\/li>\n<li>Provi diferents altures de la cadira.<\/li>\n<li>Elevi els seus peus amb algun al\u00e7a.<\/li>\n<li>Mantingui un bon ritme de respiraci\u00f3 focalitzant-lo en la fase d\u2019espiraci\u00f3.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Els estiraments s\u00f3n importants? <\/strong><\/p>\n<p>Atesa l\u2019evid\u00e8ncia cient\u00edfica, <strong>tradicionalment s\u2019han atribu\u00eft molts beneficis als estiraments que semblen no estar del tot clars.<\/strong> Alguns beneficis s\u00f3n la protecci\u00f3 davant de lesions, la millora de la recuperaci\u00f3 i la relaxaci\u00f3 muscular.<\/p>\n<p>Si tenim un desequilibri on una musculatura treballa en defecte, l\u2019estirament accentuar\u00e0 aquesta feblesa. Per tant, <strong>els estiraments han d\u2019ocupar una part petita del programa,<\/strong> ja que, si nom\u00e9s estira, estar\u00e0 deixant de costat el m\u00e9s important: l\u2019exercici.<\/p>\n<p>El millor per a saber quants estiraments ha de fer \u00e9s comptar amb un professional que li faci una bona valoraci\u00f3.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Per qu\u00e8 l\u2019exercici \u00e9s la clau? <\/strong><\/p>\n<p>Els <em>micro-breaks<\/em> l\u2019ajudaran a pal\u00b7liar els efectes de tantes hores en una mateixa postura, per\u00f2 <strong>la clau \u00e9s equilibrar el seu cos i generar aquesta cuirassa que li permetr\u00e0 que la seva esquena aguanti cada jornada laboral.<\/strong><\/p>\n<p>\u00c9s aqu\u00ed on entra en joc l\u2019entrenament de for\u00e7a, m\u00ednim dues vegades per setmana s\u2019ha de posar en pr\u00e0ctica aquesta rutina, li reportar\u00e0 innombrables beneficis per a la salut de la seva esquena, i per a la salut en general.<\/p>\n<p>Una bona manera de comen\u00e7ar \u00e9s amb una rutina de cos complet, executant un exercici per grup muscular, 2 s\u00e8ries de 10 repeticions, focalitzant-nos en la postura i la respiraci\u00f3.<\/p>\n<p>Millorar porta temps, al principi costa i comptar amb ajuda professional l\u2019ajudar\u00e0, per\u00f2 li asseguro que quan menys s\u2019ho esperi arribar\u00e0 el dia en qu\u00e8 no es reconegui perqu\u00e8 el dolor haur\u00e0 desaparegut.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: right;\"><strong>Sr. Jorge Trigueros<\/strong><\/p>\n<p style=\"text-align: right;\">JT Sport Personal Trainer<\/p>\n<p style=\"text-align: right;\">Centro Deportivo Arena (Alacant)<\/p>\n<h6><strong><u><a href=\"https:\/\/www.asssa.es\/ca\/assegurances-salut\/\">ASSSA Assegurances de Salut<\/a><\/u><\/strong><\/h6>\n<h6><em>La informaci\u00f3 publicada en aquest mitj\u00e0 no substitueix ni complementa cap manera l\u2019atenci\u00f3 directa d\u2019un metge, ni el seu diagn\u00f2stic, ni el tractament que prescrigui; tampoc s\u2019ha d\u2019utilitzar per a l\u2019autodiagn\u00f2stic.<\/em><\/h6>\n<h6><em>L\u2019\u00fas que faci el lector d\u2019aquest servei es realitza sota la seva exclusiva responsabilitat.<\/em><\/h6>\n<h6><em>ASSSA recomana que per a qualsevol q\u00fcesti\u00f3 relacionada amb la seva salut consulti sempre amb un metge.<\/em><\/h6>\n","protected":false},"excerpt":{"rendered":"<p>Pateix de mal d\u2019esquena? Si ha passat d\u2019una mol\u00e8stia lleu a un dolor intens afectant el seu estat d\u2019\u00e0nim i a les seves tasques de casa di\u00e0ries, li diran que \u00e9s una cosa normal, per\u00f2 si no millora la postura i no fa exercici f\u00edsic adaptat ho tindr\u00e0 complicat.<\/p>\n","protected":false},"author":17,"featured_media":7434,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-7430","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-practica-esport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mal d\u2019esquena: l\u2019exercici com a clau per a prevenir-lo - ASSSA Catal\u00e1n<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.asssa.es\/ca\/mal-desquena-lexercici-com-a-clau-per-a-prevenir-lo\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mal d\u2019esquena: l\u2019exercici com a clau per a prevenir-lo - ASSSA Catal\u00e1n\" \/>\n<meta property=\"og:description\" content=\"Pateix de mal d\u2019esquena? 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