{"id":33458,"date":"2024-12-26T10:22:18","date_gmt":"2024-12-26T09:22:18","guid":{"rendered":"https:\/\/www.mgc.es\/?p=33458"},"modified":"2025-01-09T10:45:51","modified_gmt":"2025-01-09T09:45:51","slug":"guia-de-consells-per-a-una-bona-postura-corporal","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/guia-de-consells-per-a-una-bona-postura-corporal\/","title":{"rendered":"Guia de consells per a una bona postura corporal"},"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\/guia-de-consells-per-a-una-bona-postura-corporal\/#Problemes_duna_mala_higiene_postural\" >Problemes d\u2019una mala higiene postural<\/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\/guia-de-consells-per-a-una-bona-postura-corporal\/#Que_es_una_bona_postura_corporal_Avantatges\" >Qu\u00e8 \u00e9s una bona postura corporal. Avantatges<\/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\/guia-de-consells-per-a-una-bona-postura-corporal\/#Postura_correcta_quan_ens_estem_drets\" >Postura correcta quan ens estem drets<\/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\/guia-de-consells-per-a-una-bona-postura-corporal\/#Postura_correcta_quan_seiem\" >Postura correcta quan seiem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/guia-de-consells-per-a-una-bona-postura-corporal\/#Postura_correcta_quan_ens_estirem\" >Postura correcta quan ens estirem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/guia-de-consells-per-a-una-bona-postura-corporal\/#Normes_generals\" >Normes generals<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/01\/postura-de-pie.jpg\" alt=\"\" class=\"wp-image-33461\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/01\/postura-de-pie.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/01\/postura-de-pie-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/01\/postura-de-pie-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Una bona postura corporal \u2014la higiene postural\u2014 \u00e9s essencial per a la salut. I no pas a la llarga \u00fanicament, sin\u00f3 tamb\u00e9 a curt i a mitj\u00e0 termini. Mantenir el cos en la posici\u00f3 correcta, sigui asseguts, drets o ajaguts, ens ha d\u2019evitar molts problemes musculoesquel\u00e8tic com ara: dolors, rampes, contractures o lesions.<\/p>\n\n\n\n<p>A m\u00e9s a m\u00e9s, una bona postura implica tenir cura dels m\u00fasculs, de les articulacions i de la circulaci\u00f3, perqu\u00e8 no els sotmetem a esfor\u00e7os innecessaris.<\/p>\n\n\n\n<p>El cos es compon de cap, tronc i extremitats. Aquestes tres parts fonamentals estan unides per una cadena d\u2019ossos que formen, probablement, l\u2019estructura m\u00e9s important del cos: la <a href=\"https:\/\/www.cancer.gov\/espanol\/publicaciones\/diccionarios\/diccionario-cancer\/def\/columna-vertebral\">columna vertebral<\/a>. La columna no tan sols articula tots els ossos, directament o indirecta, sin\u00f3 que cont\u00e9 una part essencial del sistema nervi\u00f3s: la medul\u00b7la espinal. Totes les sensacions que reben les terminacions nervioses de les extremitats se centralitzen en la medul\u00b7la, que les transmet a l\u2019\u00e0rea corresponent del cervell.<\/p>\n\n\n\n<p>La columna vertebral va del cap fins a la part baixa de l\u2019esquena i est\u00e0 formada per una cadena de 33 ossos (v\u00e8rtebres), que es reparteixen entre:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Set v\u00e8rtebres cervicals.<\/li>\n\n\n\n<li>Dotze v\u00e8rtebres tor\u00e0ciques.<\/li>\n\n\n\n<li>Cinc v\u00e8rtebres lumbars.<\/li>\n\n\n\n<li>Cinc v\u00e8rtebres sacres.<\/li>\n\n\n\n<li>Quatres v\u00e8rtebres coccigeals.<\/li>\n<\/ul>\n\n\n\n<p>Si ens mirem la columna del davant, les v\u00e8rtebres s\u2019articulen dibuixant una recta; i si l\u2019observem de costat, veurem que descriu tres revolts. B\u00e0sicament, la higiene postural t\u00e9 com a objectiu mantenir sempre la columna en la forma correcta: recta si la mirem del davant i amb giragonses, tal com es mostra en la figura, si \u00e9s de costat. \u00c9s fonamental mantenir la curvatura espinal correcta, sense augmentar-la.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Problemes_duna_mala_higiene_postural\"><\/span><strong>Problemes d\u2019una mala higiene postural<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Les v\u00e8rtebres estan separades les unes de les altres per uns <a href=\"https:\/\/columna.com\/discos-intervertebrales-lesiones-frecuentes\/\">discos<\/a> o coixinets, de teixit cartilagin\u00f3s, que en mantenen la cohesi\u00f3 i permeten un lleuger moviment intervertebral.<\/p>\n\n\n\n<p>Habitualment les males postures fan que un grup de discos es col\u00b7loquin de manera deficient i aix\u00f2 implica:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>El desgast i la degeneraci\u00f3 progressiva dels discos. La columna, aleshores, \u00e9s m\u00e9s propensa a tenir lesions i es torna m\u00e9s fr\u00e0gil.<\/li>\n\n\n\n<li>La reducci\u00f3 en la capacitat de moviment de la columna.<\/li>\n\n\n\n<li>La compressi\u00f3 o el pin\u00e7ament dels nervis, que pot ser molt dolor\u00f3s i incapacitant.<\/li>\n\n\n\n<li>Dolor al coll, a les espatlles i a l\u2019esquena.<\/li>\n\n\n\n<li>Moviment incorrecte de les articulacions.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Que_es_una_bona_postura_corporal_Avantatges\"><\/span><strong>Qu\u00e8 \u00e9s una bona postura corporal. Avantatges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La <a href=\"https:\/\/columna.com\/higiene-postural-y-habitos-saludables-para-cuidar-de-la-espalda\/\">higiene postural<\/a> ens ensenya, sobretot, a tenir cura de la columna vertebral. La idea \u00e9s seguir unes regles b\u00e0siques cada dia; si assolim l\u2019objectiu, reduirem i fins i tot eliminarem els mals i les mol\u00e8sties a les parts afectades: les cervicals, el coll i l\u2019esquena.<\/p>\n\n\n\n<p>No sempre \u00e9s f\u00e0cil de seguir les regles, per\u00f2 si ho aconseguim:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Optimitzarem el treball muscular.<\/li>\n\n\n\n<li>Enfortirem la musculatura.<\/li>\n\n\n\n<li>Millorarem la mobilitat muscular.<\/li>\n<\/ul>\n\n\n\n<p>I, tal com hem exposat, farem disminuir les tensions, les contractures i el mal d\u2019esquena.<\/p>\n\n\n\n<p>Podem parlar de postures est\u00e0tiques, quan ens estem ajaguts, asseguts o drets, i de postures din\u00e0miques, quan caminem i correm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Postura_correcta_quan_ens_estem_drets\"><\/span><strong>Postura correcta quan ens estem drets<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La situaci\u00f3 ideal \u00e9s mantenir l\u2019esquena recta, sense deixar caure les espatlles, i enarcar-la lleugerament cap enrere mentre traiem el pit enfora i alcem el coll.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Postura_correcta_quan_seiem\"><\/span><strong>Postura correcta quan seiem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9s imprescindible, sobretot si treballem amb ordinador. Cal tenir en compte els elements seg\u00fcents:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Els ulls s\u2019han de situar a una dist\u00e0ncia d\u2019entre 40 i 60 cent\u00edmetres de la pantalla.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Els avantbra\u00e7os s\u2019han de col\u00b7locar paral\u00b7lels a terra, formant un angle de 90\u00ba amb els colzes.<\/li>\n\n\n\n<li>Hem de repenjar l\u2019esquena al respatller. \u00c9s molt important que els ronyons tinguin un punt de suport.<\/li>\n\n\n\n<li>El tronc ha de formar un angle de 90\u00ba amb les cames, que, al seu torn, s\u2019han de mantenir paral\u00b7leles a terra.<\/li>\n\n\n\n<li>Hem d\u2019apuntalar els peus i deixar-los reposar plans a terra. No han de penjar ni hem de fer puntetes.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Postura_correcta_quan_ens_estirem\"><\/span><strong>Postura correcta quan ens estirem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>En cas que dormim panxa enlaire, seria ideal fer servir un coix\u00ed una mica dur i, si \u00e9s possible, que no sigui pla, sin\u00f3 que permeti de situar el clatell lleugerament per sota del coll. Aix\u00f2 facilita l\u2019alineament de la columna.<\/p>\n\n\n\n<p>Si dormim de costat (la postura m\u00e9s recomanable), la millor opci\u00f3 \u00e9s mantenir la columna vertebral recta. Els matalassos actuals cedeixen a les zones on es fa m\u00e9s pressi\u00f3 i aix\u00f2 afavoreix una bona postura. Altrament, podem fer servir un coix\u00ed per a la regi\u00f3 lumbar. Tamb\u00e9 recomanem de col\u00b7locar un coix\u00ed entre les cuixes, de manera que la part de dalt de la pelvis no carregui el pes directament sobre la de sota.<\/p>\n\n\n\n<p>No \u00e9s recomanable de dormir bocaterrosa, perqu\u00e8, al marge que la columna no reposa prou, dificultem la respiraci\u00f3 per la pressi\u00f3 addicional a qu\u00e8 sotmetem la caixa tor\u00e0cica.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Normes_generals\"><\/span><strong>Normes generals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Haur\u00edem de prendre consci\u00e8ncia de la <a href=\"https:\/\/www.naturalspine.es\/como-mantener-una-buena-postura\/\">postura<\/a> al llarg del dia, en les activitats quotidianes.<\/li>\n\n\n\n<li>Caldria mantenir el pes ideal. L\u2019exc\u00e9s de pes no \u00e9s bo per a la salut en cap sentit, tamb\u00e9 perqu\u00e8 representa un esfor\u00e7 extra per a la musculatura, un fet perjudicial fins i tot a curt termini.<\/li>\n\n\n\n<li>Haur\u00edem de fer servir sabates amb un tal\u00f3 baix.<\/li>\n\n\n\n<li>I, en darrer terme, valdria m\u00e9s tenir una vida activa. S\u00f3n molt aconsellables els exercicis suaus, el ioga i el taitx\u00ed.<\/li>\n<\/ul>\n\n\n\n<p>Bibliografia<\/p>\n\n\n\n<p><a href=\"https:\/\/www.insst.es\/documents\/94886\/188493\/Cartel%2BGS%2BPosturas\/bf3eca8d-973c-440e-920c-dd2108e23a1d\">https:\/\/www.insst.es\/documents\/94886\/188493\/Cartel%2BGS%2BPosturas\/bf3eca8d-973c-440e-920c-dd2108e23a1d<\/a><a href=\"https:\/\/www.who.int\/es\/news-room\/fact-sheets\/detail\/musculoskeletal-conditions\">https:\/\/www.who.int\/es\/news-room\/fact-sheets\/detail\/musculoskeletal-conditions<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Una bona postura corporal \u2014la higiene postural\u2014 \u00e9s essencial per a la salut. I no pas a la llarga \u00fanicament, sin\u00f3 tamb\u00e9 a curt i a mitj\u00e0 termini. Mantenir el cos en la posici\u00f3 correcta, sigui asseguts, drets o ajaguts, ens ha d\u2019evitar molts problemes musculoesquel\u00e8tic com ara: dolors, rampes, contractures o lesions. A m\u00e9s [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":33461,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[665],"tags":[],"class_list":["post-33458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vida-sana-ca"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2025\/01\/postura-de-pie.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>Guia de consells per a una bona postura corporal - MGC M\u00fatua<\/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.mgc.es\/ca\/blog\/guia-de-consells-per-a-una-bona-postura-corporal\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Guia de consells per a una bona postura corporal - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Una bona postura corporal \u2014la higiene postural\u2014 \u00e9s essencial per a la salut. 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