{"id":12052,"date":"2020-11-23T11:48:11","date_gmt":"2020-11-23T08:48:11","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=668"},"modified":"2025-06-16T07:05:15","modified_gmt":"2025-06-16T04:05:15","slug":"restaurando-as-costas-e-formando-a-postura-apos-o-parto","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/ptbr\/restaurando-as-costas-e-formando-a-postura-apos-o-parto\/","title":{"rendered":"Restaurando as Costas e Formando a Postura Ap\u00f3s o Parto"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Exerc\u00edcios para as costas e lombar para m\u00e3es<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Amea\u00e7as para as costas da mam\u00e3e<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Os exerc\u00edcios para as costas ap\u00f3s o parto s\u00e3o extremamente necess\u00e1rios. Afinal, voc\u00ea acabou de se livrar de um peso crescente, preso \u00e0 frente e perturbando a geometria da coluna, e as costas recebem novos desafios:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00e9 necess\u00e1rio segurar a crian\u00e7a em crescimento nos bra\u00e7os frequentemente e por muito tempo;<\/li>\n\n\n\n<li>inclinar-se para o trocador durante a troca de fraldas e outras manipula\u00e7\u00f5es;<\/li>\n\n\n\n<li>ao amamentar, acaba se inclinando involuntariamente;<\/li>\n\n\n\n<li>longas caminhadas a p\u00e9, na melhor das hip\u00f3teses com carrinho, mas frequentemente tendo que carregar o pequeno teimoso.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"835\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1024x835.jpg\" alt=\"Recuperando as costas e melhorando a postura\" class=\"wp-image-5704\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1024x835.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-300x245.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-768x627.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1536x1253.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-2048x1671.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-100x82.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-552x450.jpg 552w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1471x1200.jpg 1471w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">E o pior \u00e9 que a m\u00e1 postura se fixa, vira um h\u00e1bito, e encontrar tempo para uma boa gin\u00e1stica para as costas p\u00f3s-parto \u00e9 um desafio. Assim, a dor nas costas, pesco\u00e7o e ombros se torna uma companheira constante, somando-se \u00e0 dor de cabe\u00e7a, que traz consigo a irritabilidade. Adicione o sono ruim inevit\u00e1vel nos primeiros meses mais o reflexo do estado da m\u00e3e no beb\u00ea, e os problemas crescem como uma bola de neve.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isso n\u00e3o deve ser tolerado. Pelo bem da sa\u00fade e bom humor, vale a pena reservar alguns minutos para exerc\u00edcios para as costas ap\u00f3s o parto. Como b\u00f4nus, a m\u00e3e sentir\u00e1 uma onda de energia, devido \u00e0 melhora no metabolismo e na circula\u00e7\u00e3o geral.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Cuidado e modera\u00e7\u00e3o<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o \u00e9 aconselh\u00e1vel exagerar nos exerc\u00edcios de postura ap\u00f3s o parto. Nem tudo que \u00e9 bom, por exemplo, para bailarinas ou nadadores, ser\u00e1 adequado para uma m\u00e3e jovem. Os m\u00e9dicos apontam v\u00e1rias contraindica\u00e7\u00f5es e precau\u00e7\u00f5es s\u00e9rias.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mesmo que antes da gravidez os exerc\u00edcios fossem intensos, n\u00e3o \u00e9 recomendado for\u00e7ar a carga nas primeiras semanas. Se houver pontos ou complica\u00e7\u00f5es no parto, o prazo ser\u00e1 maior. No entanto, <a href=\"https:\/\/momslab.app\/blog\/joga-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">asanas leves de ioga<\/a> e elementos tranquilos de alongamento trar\u00e3o apenas benef\u00edcios desde os primeiros dias.<\/li>\n\n\n\n<li>O princ\u00edpio do aumento gradual da carga \u00e9 obrigat\u00f3rio para qualquer tipo de exerc\u00edcio para as costas ap\u00f3s o parto.<\/li>\n\n\n\n<li>Se a mulher teve les\u00f5es antes da gravidez ou doen\u00e7as cr\u00f4nicas, deve consultar um m\u00e9dico: as contraindica\u00e7\u00f5es ser\u00e3o comuns e n\u00e3o relacionadas ao fato de ser uma mulher que deu \u00e0 luz recentemente e est\u00e1 amamentando.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Voc\u00ea deve se exercitar quando se sente bem e em um ambiente bem ventilado. N\u00e3o ser\u00e1 necess\u00e1rio muito tempo, o importante \u00e9 fazer isso regularmente.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Complexos de exerc\u00edcios para as costas para m\u00e3es<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Quais exerc\u00edcios para as costas ap\u00f3s o parto s\u00e3o os mais eficazes? Cada m\u00e3e responder\u00e1 a essa pergunta por tentativa e erro. Se a dor nas costas diminuir ap\u00f3s o exerc\u00edcio, significa que o conjunto \u00e9 adequado.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1024x683.jpg\" alt=\"Recuperando as costas e melhorando a postura\" class=\"wp-image-5705\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5\">5 posturas de ioga para o benef\u00edcio das costas da mam\u00e3e<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A ioga proporciona um impacto suave, inofensivo e eficaz na coluna vertebral, nos m\u00fasculos das costas, pesco\u00e7o e <a href=\"https:\/\/momslab.app\/blog\/privodim-grud-v-formu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">seios<\/a>, regula a tens\u00e3o e elimina a dor devido \u00e0 rigidez dos m\u00fasculos ap\u00f3s a amamenta\u00e7\u00e3o.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>&#8220;\u00c1guia&#8221;. Ficar ereta, dobrar os bra\u00e7os nos cotovelos e os afastar para os lados. As partes superiores dos bra\u00e7os devem se entrela\u00e7ar, os dedos se entrela\u00e7am para que as costas das m\u00e3os fiquem voltadas para fora. Os cotovelos se levantam em uma inspira\u00e7\u00e3o profunda e, ao mesmo tempo, as palmas das m\u00e3os se afastam ligeiramente. As costas se alongam e relaxam automaticamente. Ap\u00f3s algumas vezes, deve-se mudar o entrelace dos bra\u00e7os.<\/li>\n\n\n\n<li>Adho Mukha Svanasana (\u00abcachorro olhando para baixo\u00bb). Uma inclina\u00e7\u00e3o profunda com as m\u00e3os estendidas sobre a cabe\u00e7a, tocando o ch\u00e3o, formando um tri\u00e2ngulo com o corpo e as pernas. Traga o umbigo em dire\u00e7\u00e3o \u00e0 coluna e mantenha por 8-10 segundos. Isso alivia a tens\u00e3o no pesco\u00e7o, alinha a coluna vertebral, elimina a dor na caixa tor\u00e1cica tensa e melhora a postura.<\/li>\n\n\n\n<li>Marjariasana (\u00abgato\u00bb). Alongamentos e flex\u00f5es em quatro apoios. Um exerc\u00edcio \u00fatil para aumentar a lacta\u00e7\u00e3o e melhorar a mobilidade da coluna vertebral.<\/li>\n\n\n\n<li>Costas em l\u00f3tus. Sente-se na posi\u00e7\u00e3o de l\u00f3tus e fa\u00e7a eleva\u00e7\u00f5es e movimentos circulares rotacionais com os ombros. Depois, gire o pesco\u00e7o, abaixando e rolando a cabe\u00e7a.<\/li>\n\n\n\n<li>\u00abEmbri\u00e3o\u00bb. Adotar a \u00abpose do embri\u00e3o\u00bb; &#8211; deitar-se no ch\u00e3o de barriga para baixo, com as pernas e bra\u00e7os recolhidos. Em seguida, estender os bra\u00e7os para a frente, sem levantar a cabe\u00e7a ou tirar as palmas das m\u00e3os do ch\u00e3o. Ap\u00f3s uma inspira\u00e7\u00e3o profunda, na expira\u00e7\u00e3o, tentar pressionar o peito contra o ch\u00e3o. Fazer o mesmo, movendo ambas as m\u00e3os para a direita e a esquerda. As pernas e o corpo permanecem im\u00f3veis.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1024x683.jpg\" alt=\"\" class=\"wp-image-5706\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Exerc\u00edcios para a regi\u00e3o lombar ap\u00f3s o parto<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A regi\u00e3o lombar sofre tens\u00e3o significativa porque a m\u00e3e passa muito tempo em p\u00e9 com peso adicional, al\u00e9m de se inclinar por longos per\u00edodos. Ajudar a lombar significa aliviar essa tens\u00e3o excessiva, e para isso \u00e9 necess\u00e1rio alongar levemente os m\u00fasculos necess\u00e1rios. Isso tamb\u00e9m ajudar\u00e1 na postura, pois a tens\u00e3o excessiva provoca lordose lombar (curva n\u00e3o natural).<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u00abTor\u00e7\u00e3o\u00bb;. A mulher est\u00e1 sentada, um dos joelhos dobrado, perna embaixo de si, e a outra perna cruzada sobre a primeira. Apoie a m\u00e3o oposta no joelho e tor\u00e7a o corpo. Estique-se, respirando livremente. Depois, execute para o outro lado.<\/li>\n\n\n\n<li>\u00abLetra T\u00bb;. Deite de costas, abra os bra\u00e7os, pressionando os ombros e as esc\u00e1pulas contra o ch\u00e3o. Dobre uma perna no joelho e coloque sobre a outra perna, com a coxa virada para cima. Permane\u00e7a assim e estique-se, tentando relaxar ao m\u00e1ximo. Em seguida, troque as pernas.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Se a m\u00e3e tiver um pouco mais de tempo e disposi\u00e7\u00e3o para os exerc\u00edcios, um \u00f3timo suporte pode ser os exerc\u00edcios para as costas na <a href=\"https:\/\/momslab.app\/blog\/fitbol-dlya-mam-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">bola su\u00ed\u00e7a<\/a>: balan\u00e7ar, levantar o tronco, rolar. Mais exerc\u00edcios e informa\u00e7\u00f5es sobre a recupera\u00e7\u00e3o dos m\u00fasculos das costas e postura est\u00e3o dispon\u00edveis no curso online <a href=\"https:\/\/momslab.app\/\">momslab.com<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exerc\u00edcios para as costas e lombar para m\u00e3es Amea\u00e7as para as costas da mam\u00e3e Os exerc\u00edcios para as costas ap\u00f3s o parto s\u00e3o extremamente necess\u00e1rios&#8230;.<\/p>\n","protected":false},"author":11,"featured_media":5713,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[857],"tags":[],"class_list":["post-12052","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mae-apos-o-parto-ptbr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exerc\u00edcios para as costas p\u00f3s-parto - 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