{"id":32801,"date":"2024-09-25T17:11:59","date_gmt":"2024-09-25T15:11:59","guid":{"rendered":"https:\/\/www.mgc.es\/?p=32801"},"modified":"2024-09-25T17:12:00","modified_gmt":"2024-09-25T15:12:00","slug":"millors-exercisis-esquena","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/millors-exercisis-esquena\/","title":{"rendered":"Els 10 millors exercicis d&#8217;esquena"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/millors-exercisis-esquena\/#5_Exercicis_destirament_desquena\" >5 Exercicis d&#8217;estirament d&#8217;esquena<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/millors-exercisis-esquena\/#5_Exercicis_desquena_a_casa\" >5 Exercicis d&#8217;esquena a casa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/millors-exercisis-esquena\/#Beneficis_duna_esquena_sana_i_forta\" >Beneficis d&#8217;una esquena sana i forta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/millors-exercisis-esquena\/#Es_bona_la_calor_per_al_dolor_desquena\" >\u00c9s bona la calor per al dolor d&#8217;esquena?<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"587\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/dolor-de-espalda-1-880x587.jpg\" alt=\"\" class=\"wp-image-32802\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/dolor-de-espalda-1-880x587.jpg 880w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/dolor-de-espalda-1-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/dolor-de-espalda-1-768x512.jpg 768w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/dolor-de-espalda-1-1536x1025.jpg 1536w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/dolor-de-espalda-1-2048x1366.jpg 2048w, https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/dolor-de-espalda-1-scaled.jpg 1024w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p>L&#8217;esquena \u00e9s una de les zones m\u00e9s importants del cos, per\u00f2 tamb\u00e9 una de les m\u00e9s propenses a patir dolor i lesions. Per evitar mol\u00e8sties i millorar la postura, hem de mantenir-la flexible i forta. Avui et portem els <strong>millors exercicis d&#8217;esquena<\/strong>, tant d&#8217;estirament com d&#8217;enfortiment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Exercicis_destirament_desquena\"><\/span><strong>5 Exercicis d&#8217;estirament d&#8217;esquena<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els <a href=\"https:\/\/www.mayoclinic.org\/es\/healthy-lifestyle\/fitness\/in-depth\/stretching\/art-20047931\">estiraments<\/a> ens ajuden a mantenir la<strong> flexibilitat dels m\u00fasculs de l&#8217;esquena<\/strong> i a prevenir lesions. Aqu\u00ed et mostrem cinc estiraments efectius:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Gat\/Vaca<\/strong><\/h3>\n\n\n\n<p>\u00c9s un dels millors exercicis d&#8217;esquena i prov\u00e9 del ioga. A m\u00e9s d&#8217;estirar la columna, alleuja tensions perqu\u00e8 <strong>resulta molt relaxant<\/strong>. Comen\u00e7a en posici\u00f3 de quatre grapes, amb les mans alineades amb les espatlles i els genolls amb els malucs. En inhalar, arqueja l&#8217;esquena, com un gat, i en exhalar, enfonsa l&#8217;esquena, com una vaca. El moviment de la columna ha de ser fluid.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nen<\/strong><\/h3>\n\n\n\n<p>Un altre cl\u00e0ssic del ioga. Aquest estirament \u00e9s perfecte per <strong>relaxar l&#8217;esquena baixa<\/strong>. Seu sobre els teus talons i est\u00e9n els bra\u00e7os cap endavant, i baixa el pit cap a terra. Mantingues la postura uns segons per sentir com s&#8217;estira la part baixa de l&#8217;esquena.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Estirament de genolls al pit<\/strong><\/h3>\n\n\n\n<p>Aquest estirament \u00e9s ideal per <strong>alliberar la tensi\u00f3 a la zona lumbar<\/strong>. Tomba\u2019t al llit boca amunt i porta un genoll al pit i subjecta\u2019l amb totes dues mans. Sentir\u00e0s com s&#8217;allarga la part baixa de l&#8217;esquena. Repeteix amb l&#8217;altra cama i, finalment, amb tots dos genolls al mateix temps.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Gir espinal<\/strong><\/h3>\n\n\n\n<p>Aquest exercici \u00e9s molt recomanable per <strong>estirar tota la columna<\/strong>. Tomba&#8217;t boca amunt, porta un genoll cap al pit i gira cap al costat oposat. Deixa que la cama caigui suaument cap a terra. Mantingues el bra\u00e7 contrari est\u00e8s.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pont<\/strong><\/h3>\n\n\n\n<p>El pont no nom\u00e9s \u00e9s un dels <strong>millors exercicis d&#8217;esquena de for\u00e7a<\/strong>, sin\u00f3 tamb\u00e9 un bon estirament. Tomba\u2019t al llit boca amunt amb els genolls flexionats i els peus recolzats a terra. Aixeca lentament els malucs cap al sostre, mantenint les espatlles i els peus a terra. Aquest moviment estira la columna i enforteix la zona lumbar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Exercicis_desquena_a_casa\"><\/span><strong>5 Exercicis d&#8217;esquena a casa<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>El treball de for\u00e7a ens <strong>ajuda a millorar la postura i a prevenir dolors cr\u00f2nics<\/strong>. A continuaci\u00f3, et mostrem els cinc <strong>millors exercicis d&#8217;esquena<\/strong> que pots realitzar sense necessitat d&#8217;equipament.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Superman<\/strong><\/h3>\n\n\n\n<p>Aquest exercici \u00e9s excel\u00b7lent per treballar la <strong>zona lumbar<\/strong>. Tomba\u2019t al llit boca avall amb els bra\u00e7os i les cames estirats. En inhalar, aixeca els bra\u00e7os, el pit i les cames del terra, com si anessis a volar. Mantingues la posici\u00f3 uns segons i despr\u00e9s baixa lentament.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Planxa<\/strong><\/h3>\n\n\n\n<p>La planxa \u00e9s un <strong>exercici complet<\/strong> que tamb\u00e9 enforteix l&#8217;esquena. Dona&#8217;t suport sobre els avantbra\u00e7os i les puntes dels peus, i mantingues el cos recte, sense elevar o baixar el maluc, i amb l&#8217;abdomen contret. Mantingues aquesta postura entre 20 i 30 segons.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pont per a glutis<\/strong><\/h3>\n\n\n\n<p>A m\u00e9s d&#8217;estirar, el pont \u00e9s un gran exercici per a <strong>enfortir l&#8217;esquena baixa<\/strong>. Repeteix el moviment explicat en els estiraments, per\u00f2 aquesta vegada, enfoca&#8217;t a aixecar els malucs i estr\u00e8nyer els glutis a la part alta del moviment.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rem invertit a terra<\/strong><\/h3>\n\n\n\n<p>Per realitzar aquest exercici, tomba&#8217;t boca avall i col\u00b7loca les mans a terra a l&#8217;altura de les espatlles. Aixeca el tors utilitzant els m\u00fasculs de l&#8217;esquena, i porta els colzes cap enrere com si estiguessis remant. Aquest exercici <strong>treballa la part mitjana <\/strong>de l&#8217;esquena.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Flexions inclinades<\/strong><\/h3>\n\n\n\n<p>Les flexions inclinades no nom\u00e9s treballen el pit, sin\u00f3 tamb\u00e9 l&#8217;<strong>esquena superior<\/strong>. Dona suport a les mans en una superf\u00edcie elevada, com un gra\u00f3, i realitza flexions mantenint el cos recte. Activa l&#8217;esquena i les espatlles durant el moviment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Beneficis_duna_esquena_sana_i_forta\"><\/span><strong>Beneficis d&#8217;una esquena sana i forta<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Realitzar exercicis d&#8217;esquena de for\u00e7a i per estirar redueix la probabilitat d&#8217;experimentar dolor o els alleuja si ja existeixen. Per\u00f2 a m\u00e9s, suposa altres beneficis:<\/p>\n\n\n\n<p><strong>&#8211; Millora la postura.<\/strong> Enfortir els m\u00fasculs de l&#8217;esquena redueix la pressi\u00f3 sobre la columna vertebral.<\/p>\n\n\n\n<p><strong>&#8211; Prev\u00e9 lesions.<\/strong> Una esquena flexible i ben entrenada t\u00e9 menys probabilitats de patir lesions, especialment en activitats quotidianes com aixecar objectes pesats o estar molt temps assegut.<\/p>\n\n\n\n<p><strong>&#8211; Augmenta el rendiment f\u00edsic. <\/strong>Tant en esports com en activitats di\u00e0ries, una esquena forta t&#8217;ajuda a rendir millor, ja que estabilitza el tronc i permet un major control del cos.<\/p>\n\n\n\n<p><strong>&#8211; Redueix el risc de dolor cr\u00f2nic.<\/strong> El <a href=\"https:\/\/www.mgc.es\/blog\/el-dolor-de-espalda\/\">dolor d&#8217;esquena<\/a> \u00e9s un dels problemes m\u00e9s comuns, per\u00f2 mantenir una bona condici\u00f3 f\u00edsica pot prevenir el desenvolupament de problemes cr\u00f2nics.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Es_bona_la_calor_per_al_dolor_desquena\"><\/span><strong>\u00c9s bona la calor per al dolor d&#8217;esquena?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A m\u00e9s de realitzar els millors exercicis d&#8217;esquena amb regularitat, hi ha altres pr\u00e0ctiques que poden resultar beneficioses. Per exemple, l&#8217;\u00fas de la calor. Per\u00f2, \u00e9s sempre adequat? Nom\u00e9s es recomana per al <strong>dolor cr\u00f2nic o les mol\u00e8sties derivades de la tensi\u00f3 muscular<\/strong>. Mentre que el fred, \u00e9s recomanable en casos d&#8217;inflamaci\u00f3 o lesions recents.<\/p>\n\n\n\n<p>Si tens dolors d&#8217;esquena o has patit alguna lesi\u00f3, abans de realitzar exercicis, sobretot de for\u00e7a, et recomanem<strong> consultar amb un professional especialista <\/strong>que pugui realitzar una valoraci\u00f3 i donar-te les indicacions adequades per al teu cas.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;esquena \u00e9s una de les zones m\u00e9s importants del cos, per\u00f2 tamb\u00e9 una de les m\u00e9s propenses a patir dolor i lesions. Per evitar mol\u00e8sties i millorar la postura, hem de mantenir-la flexible i forta. Avui et portem els millors exercicis d&#8217;esquena, tant d&#8217;estirament com d&#8217;enfortiment. 5 Exercicis d&#8217;estirament d&#8217;esquena Els estiraments ens ajuden a [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":32799,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[659,667,665],"tags":[],"class_list":["post-32801","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benestar","category-exercici","category-vida-sana-ca"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2024\/09\/dolor-de-espalda-scaled.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Els 10 millors exercicis 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