Exercícios para Melhorar a Postura

Hoje vou fugir um pouco dos estudos científicos. Cada vez mais, estamos nos habituando a ficar em uma má postura. Eu, particularmente, com tanta necessidade de estudar que a medicina exige e todas as provas que tive que realizar, vivi boa parte da minha vida com postura inadequada. O resultado foi que passei os últimos 04 anos com dores nas costas. Consequências de horas lendo e estudando de maneira inadequada, postura frente ao uso do computador e mais recentemente o celular que veio para contribuir mais ainda para sobrecarregar nossas colunas.
Dessa forma, selecionei três vídeos que eu gostaria que tivesse visto (no passado) antes de desenvolver dores na coluna.

Sobre a dor na coluna que tive, foram 04 anos, e algo que ocorria, era que ao entrar de férias a dor melhorava. Mas não era uma dor simples, tentei de tudo para melhorar. Consultei com reumatologista, ortopedistas, fiz 14 sessões de pilates, 24 sessões de fisioterapia, fiz agulhamento, várias massagens dolorosas para tirar nódulos musculares, e até bloqueio anestésico em centro cirúrgico. Fora a quantidade de anti-inflamatórios e relaxante musculares que tomei. A maioria foi tudo paliativo, melhorava um pouquinho mas logo a dor voltava. Era uma dor que não me deixava dormir, acordava no meio do sono com dor e ficava rolando na cama para tentar achar uma posição.

Hoje estou bem melhor, o que acho que me ajudou, foi fortalecer músculos que estavam fracos, um pouco de alongamento dos músculos corretos, e algumas orientações que peguei nas últimas sessões de fisioterapia, além de tentar me policiar melhor na postura do dia a dia. Sei que, se eu me descuidar, as dores podem voltar, portanto, sigo algumas das recomendações dos vídeos abaixo para tentar me manter livre de dores na coluna.

Em resumo, não poderia guardar somente para mim, informações que me ajudaram a melhorar uma dor crônica de vários anos.

Os vídeos estão em inglês mas espero que ajude!

 

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VÍDEO 01 – FIX ROUNDED SHOULDERS

Learn how to fix rounded shoulders and slouched back posture. Bad posture can lead to a dowager’s neck hump. This could further lead to shoulder pain. Believe it or not you can even fix your posture while sleeping. There are stretches, exercise, and whole workouts to help you fix your bad posture. Watch this video to help.

 

Timestamps: Postural Imbalances: 0:39 Identify the Cause: 1:24 Where do Postural Deviations Come From?: 1:47 Fixing the Root Cause: Computers: 3:35 Comfortable Seating: 4:05 Cell Phones: 4:23 Driving 4:55 Walking, Standing and Upright Posture 5:18 Shoulder Protraction: 6:27 Upper Back Days: 7:50 Sure having rounded shoulders may not seem like a big deal right now but unfortunately that slouch gets worse with age and can lead to what’s called a downguards hump. So unless you’re striving to look like Quasimodo I highly recommend you watch this video especially If your the type of person that finds yourself slouching a lot. Because there really is a step-by-step simple process that you can follow to get rid of rounded shoulders once and for all. Bad posture is not just the result of your joints randomly being offset rather than sitting correctly in the proper alignment. Almost all postural imbalances also known as postural deviations are the result of tight and weak muscle groups around a joint that cause that joint to be thrown out of the proper alignment. When you spend years of your life slouching the solution isn’t just straightening out your back. How many times have you heard… “sit up straight, straighten out that back” or maybe even someone actually physically put their thumbs into your shoulder blades and straightened out your back for you. Unfortunately this doesn’t solve the problem because your body will simply just return to that slouched position especially when you stop thinking about keeping your back straight and relax. To ACTUALLY fix this problem the very first thing that we want to do is identify what’s causing the bad posture to begin with because if we don’t identify what’s causing it and we just start fixing the tight and weak muscle groups then all your efforts of fixing the are going to go to waste because you’re going to be causing more of the same problem as you’re trying to fix it. It’s kind of like hitting your hand with a hammer every day and then icing it. So where do postural deviations like shoulder protraction come from. Well most postural deviations are related to your lifestyle and the typical postures you find yourself in throughout the day. Rounded shoulders are by far one of the most common imbalances and the reason why is because most of us are sitting throughout the day. Not only are we sitting but a lot of us are staring at a computer screen. And usually that computer screen is below eye level and the chair is pulled way out rather than being pulled in, so we find ourselves in a slouched position while working throughout the day. Then when we get some free time we go to our phones and when we text on our phones or watch videos or go on Facebook you hold your phone below eye level………..i mean most people i know hold their phones down here, not up here. Then from there we get in the car to go home and the whole ride home we’re sitting slouched over the steering wheel. All these times where you’re slouching whether it be on your phone in your car or working in front of a computer or even worse on a laptop you’re stretching all these muscles out in your back off setting the proper length tension relationships between your muscles around your shoulder joint. This means that once you stretch all these muscles out these muscles get weaker due to the fact they’re in a stretched position making it even harder to maintain an upright posture. Causes like this exists for every postural imbalance not just rounded shoulders. People come to train with me all the time with one shoulder lower than the other a lot of times due to carrying a briefcase or a bag in that one arm or on that one side for years. And over the years it literally stretches out their trap and affects their whole kinetic chain… so the hips might come out to the side to counterbalance the shoulder and then their knee might cave inward to balance the hips. So to fix the root cause of rounded shoulders you want to start first with your computer because that’s when most people are slouched over the most. First of all if you have a laptop get it off of your lap and put it on a table. Once it’s on the table whether you have a laptop or a monitor bring it up to eye level. The bottom portion of the screen should literally be right in front of your eyes when you’re

 

 

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VÍDEO 02 – FIX FOWARD HEAD POSTURE

 

Fix bad posture FAST! Forward Head Posture and Rounded Shoulders are two of the most common postural imbalances among men and women. So why not learn exactly how to correct that slumped over posture once and for all. You can even perform these corrective exercises and stretches at home so there are no excuses to get rid of that “nerd neck” and improve your posture once and for all.

For every inch that your head moves forward, your neck and your upper back have to support an extra 10 pounds of weight, just to keep your head from literally falling off of your body. If forward head posture is left untreated it can cause neck & back pain, headaches, breathing issues, pinched nerves, and numbness in your hands. And the worst part is if you continue to maintain a forward head posture over the years you’ll start to develop an abnormal curve in your upper spine and your body will build up scar tissue on the lower part of your neck known as a dowager’s hump…. I think it’s safe to say that nobody wants a hump on their back, not now and not later so today I’m going to show you the 5 key steps you’ll need to take to fix this postural deviation once and for all. And the very first thing you’ll want to do is a test to find out if you have a forward head posture, to begin with. This is a really easy test that only takes a minute. You’ll stand with your back against a flat wall, making sure to touch the wall with both your heals and your shoulder blades. As those 4 spots touch the wall check where your head naturally goes. If the back of your head is touching the wall or is pretty close to touching the wall, you probably don’t have much forward head posture. However, if your head naturally shifts forward and ends up inches away from the wall then you do have forward head posture and the further your head is from the wall the more important it is for you to start fixing it right away. This is because as your head comes forward, your shoulders will also round forward, and then to see straight ahead you’ll have to compensate by tilting your head up. In combination, all of this will cause certain muscle groups to shorten and tighten up including your sternocleidomastoid which runs along the front and the side of your neck, your suboccipital muscles behind your head at the base of your skull, as well as your scalene muscles, upper traps, chest, and your lats…all of them will shorten and become tighter, further reinforcing this bad posture. So step number 2 is to begin releasing and stretching the tight muscles and we’re going to start first with the sternocleidomastoid. To release this muscle you’ll first locate it by looking for the v-shaped muscle that runs from your collar bones up along the sides of your neck. you’re going to massage this muscle by gently pinching it between your fingers working your way up and down along the entire muscle. Massage each side for about a minute, and then you’ll move on to stretching it by first placing your hand over your collar bone and pulling the skin down. Then lift up and rotate your head and your chin diagonally to the opposite side. Holding this position will also stretch out the tight anterior scalene. Make sure you Hold it for 30 seconds before switching sides and then repeat for 3 rounds. after that, for your next stretch, you’ll want to grab the opposite side of your head with one hand and tilt your ear towards that raised shoulder while holding your opposite arm behind your back. Hold that stretch for about 30 seconds on each side, and again repeat for 3 rounds. Now for the suboccipital muscles, you’ll want to first release them by using a massage ball or something similar like a lacrosse ball. Lay down with your back against the floor and place the ball behind your head at the base of your skull. Then roll the ball along the area by gently tilting your head up and down and side to side. You want to do this for about 2 minutes and make sure you roll out each side. If you don’t have a ball, keep in mind you can also simply massage these muscles with your fingers. Once those muscles are relaxed you’ll stretch them out by tucking your chin back and looking down while gently applying downward pressure on the back of your head for 30 seconds and then repeat 3 times. finally, for the chest and lats, you can stretch your chest by placing your arms at 90-degree angles against the frame of a doorway before leaning through. And for your lats grab something sturdy above your head with an underhanded or neutral grip and lean back while rotat..

 

 

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VÍDEO 03 – FIX HUNCHBACK POSTURE

 

Hunchback posture is becoming more prominent nowadays due to increase technology use and time spent sedentary. But this hunched posture (also known as upper crossed syndrome, rounded shoulder posture, or kyphosis) isn’t something that should simply be ignored because it can increase your risk of injury in the gym and negatively affect your strength in key lifts like overhead pressing movements and the bench press. In this video I will be addressing the muscles that cause these postures, and show you corrective exercises for bad posture. Although most people have an idea as to how to fix hunchback posture, they don’t perform the right exercises nor do they perform the right exercises in the right fashion in order to strengthen the weakened muscles and lengthen the tightened ones.

The main muscles that cause round shoulder posture by pulling the shoulders forward are overactive front delts, pecs, and upper traps. Equally as important are muscles that are weakened and no longer pull your back into its upright position, which are most commonly the lower traps and rhomboids. Perform the exercises (wall slides, prone Y’s, foam rolling, shoulder dislocations) I discuss in the video daily with correct form, and you will start to see a huge difference in terms of fixing your bad posture.

 

 

 

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Links relacionados: 

Ortopedistas Unimed Ribeirão Preto

10 Exercícios que os homens devem evitar

07 Exercícios recomendados para homens

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