{"id":311,"date":"2012-06-14T16:58:36","date_gmt":"2012-06-14T16:58:36","guid":{"rendered":"https:\/\/florentinailiescu.com\/masaj4\/?p=311"},"modified":"2015-10-26T21:38:58","modified_gmt":"2015-10-26T21:38:58","slug":"programul-williams","status":"publish","type":"post","link":"https:\/\/old.masajmed.ro\/en\/programul-williams\/","title":{"rendered":"Programul Williams"},"content":{"rendered":"<p><strong><a href=\"https:\/\/masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1698.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-333\" src=\"https:\/\/masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1698-300x200.jpg\" alt=\"_DSC1698\" width=\"300\" height=\"200\" srcset=\"https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1698-300x200.jpg 300w, https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1698-1024x683.jpg 1024w, https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1698-225x150.jpg 225w, https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1698-150x100.jpg 150w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>FAZA I<\/strong><\/p>\n<p>Exercitiul 1<br \/>\nDecubit dorsal: se flecteaza si se extind genunchii.<\/p>\n<p>Exercitiul 2<br \/>\nDecubit dorsal: se trage un genunchi cu amindoua miinile la piept, incercind atingerea lui cu fruntea; se procedeaza apoi la fel cu celalalt. <!--more--><\/p>\n<p>Exercitiul 3<br \/>\nCa la exercitiul 2, dar concomitent cu ambii genunchi.<\/p>\n<p>Exercitiul 4<br \/>\nDecubit dorsal, cu miinile sub cap: se trage un genunchi la piept cit mai mult, apoi celalalt, apoi ambii.<\/p>\n<p>Exercitiul 5<br \/>\nDecubit dorsal cu bratele ridicate pe linga cap in sus, genunchii flectati la 900, talpile pe saltea: se impinge lomba spre saltea, se contracta abdominalii, se ridica usor varful sacrului de pe saltea; se revine, apoi se repeta.<\/p>\n<p>Exercitiul 6<br \/>\nIn sezind pe scaun, cu genunchii mult departati: se apleaca mult inainte, astfel incit sa atinga cu miinile solul de sub scaun; se mentine aceasta pozitie 4-5 secunde, se revine, apoi se repeta.<\/p>\n<ul>\n<li>Fiecare exercitiu al fazei I se executa de 3-5 ori, repetindu-se de 2-3 ori pe zi.<\/li>\n<li>Dupa doua saptamini, acestor exercitii li se adauga cele din faza a II-a.<\/li>\n<\/ul>\n<p><strong>FAZA A II-A<\/strong><\/p>\n<p>Exercitiul 7<br \/>\nDecubit dorsal, cu genunchii flectati, talpile pe sol: se inclina ambii genunchi spre dreapta, apoi spre stinga, pina ating solul.<\/p>\n<p>Exercitiul 8<br \/>\nDecubit dorsal: calciiul drept se aseaza pe genunchiul sting; se executa o abductie cit mai interna a soldului drept, pina se atinge cu genunchiul drept planul solului, apoi se inverseaza.<\/p>\n<p>Exercitiul 9<br \/>\nDecubit dorsal: se ridica alternativ cit mai sus cite un membru inferior extins, celalalt mentinandu-se cu talpa pe sol cu genunchiul flectat.<\/p>\n<p>Exercitiul 10<br \/>\nIn ortostatism: genoflexiuni cu miinile in sprijin pe spatarul scaunului, spatele perfect drept, calciiele raminind pe sol.<\/p>\n<p>Exercitiul 11<br \/>\nPozitia de \u201ccavaler servant\u201d, corpul aplecat pe coapsa ridicata la 900, sprijin si pe sol cu mainile: se intinde genunchiul de sprijin, executind si o balansare care trebuie sa intinda psoas-iliacul.<\/p>\n<ul>\n<li>In aceasta perioada se fac si exercitii din atirnat: cu fata sau cu spatele la spalier, ridicari de genunchi la piept, rotari de genunchi stinga-dreapta, bascularea membrelor inferioare, cifozari lombare cu picioarele pe o bara.<\/li>\n<\/ul>\n<p><strong> FAZA A III-A<\/strong><\/p>\n<p>Exercitiul 12<br \/>\nDecubit dorsal, genunchii flectati la 900, talpile pe sol: se impinge lomba spre saltea, se contracta abdominalii, se ridica usor sacrul de pe sol; treptat se executa aceleasi miscari lombare si ale bazinului, dar cu genunchii tot mai putin flectati, pina ajung sa fie complet intinsi.<\/p>\n<p>Exercitiul 13<br \/>\nIn ortostatism, la perete, taloanele la 25-30 cm de acesta: se aplica sacrul si lomba aplatizate pe perete; se apropie treptat calciiele de perete, mentinind contactul lombei cu acesta.<\/p>\n<p>Exercitiul 14<br \/>\nDecubit dorsal: se executa bicicleta cu bazinul mult basculat. in stadiul de remisiune completa, programul de <a href=\"\/servicii\/kinetoterapie\/\">kinetoterapie<\/a> urmareste prevenirea recidivelor, urmarind constientizarea pozitiei corecte a coloanei lombare si bazinului, ca si insusirea unor metode de \u201dinzavorire\u201c a coloanei lombare in timpul efortului fizic, in special cu ridicare de greutati.<\/p>\n<p>Este important de mentionat ca aceste exercitii nu sunt standard si, chiar se recomanda ca ele sa varieze in functie de pacient si anume: de localizarea afectiunii, varsta si profesia pacientului. De exemplu, pentru cei a caror activitate profesionala consta in utilizarea mainilor si aplecarea in fata a trunchiului, programul trebuie sa fie axat pe consolidarea sistemului vertebral si a ischiogambierilor. Pentru cei care stau mult in picioare, programul se axeaza pe tonifierea musculaturii de sustinere pe verticala a coloanei vertebrale.<\/p>\n<p style=\"text-align: right;\">Hannemaria Strete &#8211; kinetoterapeut<\/p>\n","protected":false},"excerpt":{"rendered":"<p>FAZA I Exercitiul 1 Decubit dorsal: se flecteaza si se extind genunchii. Exercitiul 2 Decubit dorsal: se trage un genunchi cu amindoua miinile la piept,\u2026<\/p>\n<p class=\"continue-reading-button\"> <a class=\"continue-reading-link\" href=\"https:\/\/old.masajmed.ro\/en\/programul-williams\/\">mai multe detalii&#8230;<i class=\"crycon-right-dir\"><\/i><\/a><\/p>\n","protected":false},"author":1,"featured_media":333,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[15,25,11],"class_list":["post-311","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-gimnastica","tag-programl-williams","tag-sanatare"],"translation":{"provider":"WPGlobus","version":"2.10.10","language":"en","enabled_languages":["ro","en"],"languages":{"ro":{"title":true,"content":true,"excerpt":false},"en":{"title":false,"content":false,"excerpt":false}}},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programul Williams - Masajmed<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:url\" content=\"https:\/\/old.masajmed.ro\/programul-williams\/\" \/>\n<meta property=\"og:site_name\" content=\"Masajmed\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/masajmed\/?fref=ts\" \/>\n<meta property=\"article:published_time\" content=\"2012-06-14T16:58:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2015-10-26T21:38:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1698.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"4240\" \/>\n\t<meta property=\"og:image:height\" content=\"2830\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Masajmed\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Masajmed\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/old.masajmed.ro\/programul-williams\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/old.masajmed.ro\/programul-williams\/\"},\"author\":{\"name\":\"Masajmed\",\"@id\":\"https:\/\/old.masajmed.ro\/#\/schema\/person\/5470eaded130eb0046e304b26eee9a12\"},\"headline\":\"Programul Williams\",\"datePublished\":\"2012-06-14T16:58:36+00:00\",\"dateModified\":\"2015-10-26T21:38:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/old.masajmed.ro\/programul-williams\/\"},\"wordCount\":543,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/old.masajmed.ro\/#organization\"},\"keywords\":[\"gimnastica\",\"programl williams\",\"sanatare\"],\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/old.masajmed.ro\/programul-williams\/\",\"url\":\"https:\/\/old.masajmed.ro\/programul-williams\/\",\"name\":\"Programul Williams - Masajmed\",\"isPartOf\":{\"@id\":\"https:\/\/old.masajmed.ro\/#website\"},\"datePublished\":\"2012-06-14T16:58:36+00:00\",\"dateModified\":\"2015-10-26T21:38:58+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/old.masajmed.ro\/programul-williams\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/old.masajmed.ro\/programul-williams\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/old.masajmed.ro\/programul-williams\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Prima pagin\u0103\",\"item\":\"https:\/\/old.masajmed.ro\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Programul Williams\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/old.masajmed.ro\/#website\",\"url\":\"https:\/\/old.masajmed.ro\/\",\"name\":\"Masaj Bucuresti: relaxare \u015fi energie la birou \u27bd MasajMed\",\"description\":\"Suntem specializati \u00een servicii complete de masaj la birou, recuperare medical\u0103, terapii alternative \u0219i relaxare corporal\u0103\",\"publisher\":{\"@id\":\"https:\/\/old.masajmed.ro\/#organization\"},\"alternateName\":\"Masaj de relaxare! Venim la tine la birou in Bucuresti\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/old.masajmed.ro\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/old.masajmed.ro\/#organization\",\"name\":\"MasajMed\",\"alternateName\":\"Bucuresti - MasajMed\",\"url\":\"https:\/\/old.masajmed.ro\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/old.masajmed.ro\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/masajmed.ro\/wp-content\/uploads\/2023\/02\/banner-masaj-birou-bucuresti-696x696-1.webp\",\"contentUrl\":\"https:\/\/masajmed.ro\/wp-content\/uploads\/2023\/02\/banner-masaj-birou-bucuresti-696x696-1.webp\",\"width\":696,\"height\":696,\"caption\":\"MasajMed\"},\"image\":{\"@id\":\"https:\/\/old.masajmed.ro\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/old.masajmed.ro\/#\/schema\/person\/5470eaded130eb0046e304b26eee9a12\",\"name\":\"Masajmed\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/old.masajmed.ro\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/old.masajmed.ro\/wp-content\/litespeed\/avatar\/8d5d3f589cd7b19a6b7d63fd804386cf.jpg?ver=1794254517\",\"contentUrl\":\"https:\/\/old.masajmed.ro\/wp-content\/litespeed\/avatar\/8d5d3f589cd7b19a6b7d63fd804386cf.jpg?ver=1794254517\",\"caption\":\"Masajmed\"},\"sameAs\":[\"https:\/\/masajmed.ro\",\"https:\/\/www.facebook.com\/masajmed\/?fref=ts\"],\"url\":\"https:\/\/old.masajmed.ro\/en\/author\/stefan-halus\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Programul Williams - Masajmed","robots":{"index":"noindex","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"og_locale":"en_US","og_type":"article","og_url":"https:\/\/old.masajmed.ro\/programul-williams\/","og_site_name":"Masajmed","article_author":"https:\/\/www.facebook.com\/masajmed\/?fref=ts","article_published_time":"2012-06-14T16:58:36+00:00","article_modified_time":"2015-10-26T21:38:58+00:00","og_image":[{"width":4240,"height":2830,"url":"https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/10\/DSC1698.jpg","type":"image\/jpeg"}],"author":"Masajmed","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Masajmed","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/old.masajmed.ro\/programul-williams\/#article","isPartOf":{"@id":"https:\/\/old.masajmed.ro\/programul-williams\/"},"author":{"name":"Masajmed","@id":"https:\/\/old.masajmed.ro\/#\/schema\/person\/5470eaded130eb0046e304b26eee9a12"},"headline":"Programul Williams","datePublished":"2012-06-14T16:58:36+00:00","dateModified":"2015-10-26T21:38:58+00:00","mainEntityOfPage":{"@id":"https:\/\/old.masajmed.ro\/programul-williams\/"},"wordCount":543,"commentCount":0,"publisher":{"@id":"https:\/\/old.masajmed.ro\/#organization"},"keywords":["gimnastica","programl williams","sanatare"],"articleSection":["Blog"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/old.masajmed.ro\/programul-williams\/","url":"https:\/\/old.masajmed.ro\/programul-williams\/","name":"Programul Williams - Masajmed","isPartOf":{"@id":"https:\/\/old.masajmed.ro\/#website"},"datePublished":"2012-06-14T16:58:36+00:00","dateModified":"2015-10-26T21:38:58+00:00","breadcrumb":{"@id":"https:\/\/old.masajmed.ro\/programul-williams\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/old.masajmed.ro\/programul-williams\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/old.masajmed.ro\/programul-williams\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Prima pagin\u0103","item":"https:\/\/old.masajmed.ro\/"},{"@type":"ListItem","position":2,"name":"Programul Williams"}]},{"@type":"WebSite","@id":"https:\/\/old.masajmed.ro\/#website","url":"https:\/\/old.masajmed.ro\/","name":"Masaj Bucuresti: relaxare \u015fi energie la birou \u27bd MasajMed","description":"Suntem specializati \u00een servicii complete de masaj la birou, recuperare medical\u0103, terapii alternative \u0219i relaxare corporal\u0103","publisher":{"@id":"https:\/\/old.masajmed.ro\/#organization"},"alternateName":"Masaj de relaxare! Venim la tine la birou in Bucuresti","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/old.masajmed.ro\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/old.masajmed.ro\/#organization","name":"MasajMed","alternateName":"Bucuresti - MasajMed","url":"https:\/\/old.masajmed.ro\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/old.masajmed.ro\/#\/schema\/logo\/image\/","url":"https:\/\/masajmed.ro\/wp-content\/uploads\/2023\/02\/banner-masaj-birou-bucuresti-696x696-1.webp","contentUrl":"https:\/\/masajmed.ro\/wp-content\/uploads\/2023\/02\/banner-masaj-birou-bucuresti-696x696-1.webp","width":696,"height":696,"caption":"MasajMed"},"image":{"@id":"https:\/\/old.masajmed.ro\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/old.masajmed.ro\/#\/schema\/person\/5470eaded130eb0046e304b26eee9a12","name":"Masajmed","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/old.masajmed.ro\/#\/schema\/person\/image\/","url":"https:\/\/old.masajmed.ro\/wp-content\/litespeed\/avatar\/8d5d3f589cd7b19a6b7d63fd804386cf.jpg?ver=1794254517","contentUrl":"https:\/\/old.masajmed.ro\/wp-content\/litespeed\/avatar\/8d5d3f589cd7b19a6b7d63fd804386cf.jpg?ver=1794254517","caption":"Masajmed"},"sameAs":["https:\/\/masajmed.ro","https:\/\/www.facebook.com\/masajmed\/?fref=ts"],"url":"https:\/\/old.masajmed.ro\/en\/author\/stefan-halus\/"}]}},"_links":{"self":[{"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/posts\/311","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/comments?post=311"}],"version-history":[{"count":4,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/posts\/311\/revisions"}],"predecessor-version":[{"id":452,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/posts\/311\/revisions\/452"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/media\/333"}],"wp:attachment":[{"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/media?parent=311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/categories?post=311"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/tags?post=311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}