{"id":668,"date":"2017-12-14T13:44:04","date_gmt":"2017-12-14T11:44:04","guid":{"rendered":"https:\/\/masajmed.ro\/?p=668"},"modified":"2018-04-26T11:09:22","modified_gmt":"2018-04-26T09:09:22","slug":"sa-ne-menajam-spatele","status":"publish","type":"post","link":"https:\/\/old.masajmed.ro\/en\/sa-ne-menajam-spatele\/","title":{"rendered":"Cum s\u0103 ne menaj\u0103m spatele"},"content":{"rendered":"<p>Se impune s\u0103 avem grij\u0103 de spatele nostru pentru c\u0103:<\/p>\n<ul>\n<li>Face parte din noi \u0219i trebuie s\u0103-l iubim \u0219i s\u0103-i fim recunosc\u0103tori pentru asta.<\/li>\n<li>Ne serve\u0219te pe termen lung \u0219i trebuie s\u0103-l \u00eengrijim, c\u0103ci are nevoie de grij\u0103 \u0219i \u00eentre\u021binere ca s\u0103 poat\u0103 \u201efunc\u021biona\u201d bine \u0219i f\u0103r\u0103 durere.<\/li>\n<li>Spatele este o structur\u0103 complex\u0103 \u0219i delicat\u0103: coloana vertebral\u0103 cu 33-34 de vertebre care este axul central al structurii noastre fizice, cu m\u0103duva spin\u0103rii, cu 344 de suprafe\u021be articulare, 23 de discuri intervertebrale, 365 de ligamente cu 730 de puncte de insertie. Asupra coloanei vertebrale au ac\u021biune direct\u0103 mu\u0219chii spatelui organiza\u021bi \u00een 5 straturi. Spatele ad\u0103poste\u0219te cutia toracic\u0103 cu pl\u0103m\u00e2nii \u0219i inima \u0219i se \u00eentinde \u00eentre centura scapular\u0103 \u0219i cea pelvin\u0103<\/li>\n<\/ul>\n<p><strong>Spatele este sensibil la \u00a0atitudinea noastr\u0103 fa\u021b\u0103 de el <\/strong>\u0219i va r\u0103spnde prin durere, contracturi mus- culare, staze sangvine, deform\u0103ri ale coloanei, artroze la: emo\u021bille neadecvate pe care le purt\u0103m \u2013 frica, triste\u021bea \u0219i furia duc la contracturi musculare \u0219i staz\u0103 sangvin\u0103 mai ales \u00een zona omopla\u021bi-ceaf\u0103,\u00a0 deoarece organismul secret\u0103 hormoni proinflamatori ce creeaz\u0103 o inflama\u021bie la nivelul musculo-articular. Posturile asimetice \u0219i lipsa de mi\u0219care deformeaz\u0103 \u00een timp coloana vertebral\u0103, produc contracturi musculare \u0219i staze circulatorii la nivelul spatelui.<\/p>\n<p>Spatele nostru are nevoie de:<\/p>\n<ul>\n<li>gestionarea emo\u021bilor,<\/li>\n<li>postur\u0103 corect\u0103, simetric\u0103, indiferent de pozi\u021bia corpului: ortostatism, \u0219ezut, decubit \u2013 scaun ergonomic de birou, saltea potrivit\u0103 nevoilor fiec\u0103ruia,<\/li>\n<li>mi\u0219care \u2013 exerci\u021bii care s\u0103 scurteze \u0219i s\u0103 tonifice musculatura din zona abdominal\u0103 \u0219i cea anterioar\u0103 a g\u00e2tului \u0219i s\u0103 o relaxeze pe cea posterioar\u0103 mai ales lombar \u0219i cervical,<\/li>\n<li>temperatur\u0103 adecvat\u0103, f\u0103r\u0103 v\u00e2nt \u0219i umezeal\u0103,<\/li>\n<li>masaj regulat ce compenseaz\u0103 lipsa de mi\u0219care,<\/li>\n<li><strong>o \u00eenc\u0103rcare c\u00e2t mai mic\u0103 \u0219i repartizarea corect\u0103 a acestea:\u00a0 <\/strong><\/li>\n<\/ul>\n<p><strong>Po\u0219eta<\/strong> s\u0103 nu dep\u0103\u0219easc\u0103 10 % din greutatea corpului \u0219i s\u0103 fie mutat\u0103 de pe un um\u0103r pe cel\u0103lalt c\u00e2t mai des pentru c\u0103 altfel duce la asimetria umerilor, \u00eentinde musculatrua g\u00e2tului \u0219i pune presiune pe vertebrele cervicale.<\/p>\n<p><strong>Rucsacul<\/strong> s\u0103 nu dep\u0103\u0219easc\u0103 25 % din greutatea corpului, s\u0103 se muleze pe spate prin ajustarea bretelelor, s\u0103 nu at\u00e2rne pe fese mai ales c\u00e2nd este mai greu. \u00a0Pozi\u021bionarea lui pe spate se face la acela\u0219i nivel cu acesta, pus pe o mas\u0103 \u00een prealabil sau luat de jos prin flectarea genunchilor nu prin aplecare \u0219i r\u0103sucire. Rucsacii de munte profi au tipuri de reglaje diferite la fete \u0219i b\u0103ie\u021bi distribuind corect \u00eenc\u0103rc\u0103tura pe spate.<\/p>\n<p><strong>Gen\u021bile de ti troler <\/strong>nu se trag prin r\u0103sucire, cu bra\u021bul dus \u00een spate ci pe l\u00e2ng\u0103 corp la aproximativ 20 cm, de aceea recomandate sunt cele pe 4 ro\u021bi.<\/p>\n<p><strong>Pentru greut\u0103\u021bile mari<\/strong> v\u0103 sf\u0103tuiesc s\u0103 cere\u021bi ajutorul celor antrena\u021bi \u0219i \u00een m\u0103sur\u0103 s\u0103 fac\u0103 asta f\u0103r\u0103 un efort deosebit. totu\u0219i deac\u0103 se impune s\u0103 c\u0103ra\u021bi mobillier, saci, cutii grele \u00eencerca\u021bi s\u0103 o face\u021bi cu ajutorul unui prietem, \u00een doi greutatea se distribuie. Nu uita\u021bi s\u0103 evita\u021bi aplecarea \u0219i mai ales r\u0103sucirle, folosi\u021bi-v\u0103 de genoflexiune pentru a ridica \u0219i \u00eencerca\u021bi s\u0103 face\u021bi purtarea greut\u0103\u021bilor pozi\u021bionate \u00een fa\u021b\u0103 \u0219i cu abdomenul \u00een contrac\u021bie pentru a menaja spatele.<\/p>\n<p>Face\u021bi periodic mi\u0219care, sport (\u00eenot, <a href=\"\/kinetogym-la-birou\/\">kinetogim<\/a>, bodyART, <a href=\"\/servicii.php\">qigong dinamic<\/a>) exerci\u021bii de stretching, mobiliz\u0103ri \u0219i manipul\u0103ri articulare \u0219i relaxa\u021bi-v\u0103 spatele prin b\u0103i calde \u0219i masaj terapeutic ca s\u0103-i ar\u0103ta\u021bi respect \u0219i s\u0103-l \u00eengriji\u021bi pe termen lung!<\/p>\n<p>Hannemaria Strete \/ Kinetoterapeut<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Se impune s\u0103 avem grij\u0103 de spatele nostru pentru c\u0103: Face parte din noi \u0219i trebuie s\u0103-l iubim \u0219i s\u0103-i fim recunosc\u0103tori pentru asta. Ne\u2026<\/p>\n<p class=\"continue-reading-button\"> <a class=\"continue-reading-link\" href=\"https:\/\/old.masajmed.ro\/en\/sa-ne-menajam-spatele\/\">mai multe detalii&#8230;<i class=\"crycon-right-dir\"><\/i><\/a><\/p>\n","protected":false},"author":2,"featured_media":571,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"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>Cum s\u0103 ne menaj\u0103m spatele - 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\/sa-ne-menajam-spatele\/\" \/>\n<meta property=\"og:site_name\" content=\"Masajmed\" \/>\n<meta property=\"article:published_time\" content=\"2017-12-14T11:44:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-04-26T09:09:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/04\/IMG_9906.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"5472\" \/>\n\t<meta property=\"og:image:height\" content=\"3648\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Strete Hannemaria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Strete Hannemaria\" \/>\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\/sa-ne-menajam-spatele\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/\"},\"author\":{\"name\":\"Strete Hannemaria\",\"@id\":\"https:\/\/old.masajmed.ro\/#\/schema\/person\/54d51f10bc2c83f4516b1321d7f68907\"},\"headline\":\"Cum s\u0103 ne menaj\u0103m spatele\",\"datePublished\":\"2017-12-14T11:44:04+00:00\",\"dateModified\":\"2018-04-26T09:09:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/\"},\"wordCount\":617,\"publisher\":{\"@id\":\"https:\/\/old.masajmed.ro\/#organization\"},\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/\",\"url\":\"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/\",\"name\":\"Cum s\u0103 ne menaj\u0103m spatele - Masajmed\",\"isPartOf\":{\"@id\":\"https:\/\/old.masajmed.ro\/#website\"},\"datePublished\":\"2017-12-14T11:44:04+00:00\",\"dateModified\":\"2018-04-26T09:09:22+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Prima pagin\u0103\",\"item\":\"https:\/\/old.masajmed.ro\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Cum s\u0103 ne menaj\u0103m spatele\"}]},{\"@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\/54d51f10bc2c83f4516b1321d7f68907\",\"name\":\"Strete Hannemaria\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/old.masajmed.ro\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/old.masajmed.ro\/wp-content\/litespeed\/avatar\/1b0e8e1c8f10978f82a2cb90ac7494ff.jpg?ver=1794254517\",\"contentUrl\":\"https:\/\/old.masajmed.ro\/wp-content\/litespeed\/avatar\/1b0e8e1c8f10978f82a2cb90ac7494ff.jpg?ver=1794254517\",\"caption\":\"Strete Hannemaria\"},\"sameAs\":[\"https:\/\/www.masajmed.ro\"],\"url\":\"https:\/\/old.masajmed.ro\/en\/author\/hanne\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cum s\u0103 ne menaj\u0103m spatele - 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\/sa-ne-menajam-spatele\/","og_site_name":"Masajmed","article_published_time":"2017-12-14T11:44:04+00:00","article_modified_time":"2018-04-26T09:09:22+00:00","og_image":[{"width":5472,"height":3648,"url":"https:\/\/old.masajmed.ro\/wp-content\/uploads\/2015\/04\/IMG_9906.jpg","type":"image\/jpeg"}],"author":"Strete Hannemaria","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Strete Hannemaria","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/#article","isPartOf":{"@id":"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/"},"author":{"name":"Strete Hannemaria","@id":"https:\/\/old.masajmed.ro\/#\/schema\/person\/54d51f10bc2c83f4516b1321d7f68907"},"headline":"Cum s\u0103 ne menaj\u0103m spatele","datePublished":"2017-12-14T11:44:04+00:00","dateModified":"2018-04-26T09:09:22+00:00","mainEntityOfPage":{"@id":"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/"},"wordCount":617,"publisher":{"@id":"https:\/\/old.masajmed.ro\/#organization"},"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/","url":"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/","name":"Cum s\u0103 ne menaj\u0103m spatele - Masajmed","isPartOf":{"@id":"https:\/\/old.masajmed.ro\/#website"},"datePublished":"2017-12-14T11:44:04+00:00","dateModified":"2018-04-26T09:09:22+00:00","breadcrumb":{"@id":"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/old.masajmed.ro\/sa-ne-menajam-spatele\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Prima pagin\u0103","item":"https:\/\/old.masajmed.ro\/"},{"@type":"ListItem","position":2,"name":"Cum s\u0103 ne menaj\u0103m spatele"}]},{"@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\/54d51f10bc2c83f4516b1321d7f68907","name":"Strete Hannemaria","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/old.masajmed.ro\/#\/schema\/person\/image\/","url":"https:\/\/old.masajmed.ro\/wp-content\/litespeed\/avatar\/1b0e8e1c8f10978f82a2cb90ac7494ff.jpg?ver=1794254517","contentUrl":"https:\/\/old.masajmed.ro\/wp-content\/litespeed\/avatar\/1b0e8e1c8f10978f82a2cb90ac7494ff.jpg?ver=1794254517","caption":"Strete Hannemaria"},"sameAs":["https:\/\/www.masajmed.ro"],"url":"https:\/\/old.masajmed.ro\/en\/author\/hanne\/"}]}},"_links":{"self":[{"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/posts\/668","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/comments?post=668"}],"version-history":[{"count":4,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/posts\/668\/revisions"}],"predecessor-version":[{"id":720,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/posts\/668\/revisions\/720"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/media\/571"}],"wp:attachment":[{"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/media?parent=668"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/categories?post=668"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/old.masajmed.ro\/en\/wp-json\/wp\/v2\/tags?post=668"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}