{"id":9625,"date":"2020-11-23T11:48:11","date_gmt":"2020-11-23T08:48:11","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=668"},"modified":"2025-06-01T02:36:06","modified_gmt":"2025-05-31T23:36:06","slug":"recuperando-a-coluna-e-melhorando-a-postura-apos-o-parto","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/pt\/recuperando-a-coluna-e-melhorando-a-postura-apos-o-parto\/","title":{"rendered":"Recuperando a coluna e melhorando a postura ap\u00f3s o parto"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Exerc\u00edcios para as costas e regi\u00e3o 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 uma carga crescente, pendurada \u00e0 frente e perturbando a geometria da coluna, e as costas enfrentam novos desafios:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00e9 necess\u00e1rio segurar o beb\u00ea que est\u00e1 crescendo nos bra\u00e7os com frequ\u00eancia e por muito tempo;<\/li>\n\n\n\n<li>inclinar-se para a mesa de troca durante a troca de fraldas e outras manipula\u00e7\u00f5es;<\/li>\n\n\n\n<li>durante a amamenta\u00e7\u00e3o, voc\u00ea acaba se curvando involuntariamente;<\/li>\n\n\n\n<li>longas caminhadas, na melhor das hip\u00f3teses com carrinho de beb\u00ea, mas muitas vezes \u00e9 necess\u00e1rio carregar o pequeno exigente.<\/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 formando 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 mais assustador: a m\u00e1 postura se solidifica, se torna um h\u00e1bito, e encontrar tempo para uma gin\u00e1stica eficaz para as costas ap\u00f3s o parto \u00e9 um desafio. Assim, a dor nas costas, no pesco\u00e7o, nos ombros torna-se uma companheira constante, somando-se a dor de cabe\u00e7a que traz consigo a irritabilidade. Acrescente-se o inevit\u00e1vel sono ruim 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\">Tais condi\u00e7\u00f5es n\u00e3o devem ser toleradas. Pelo bem da sa\u00fade e do bom humor, vale a pena dedicar alguns minutos para exerc\u00edcios para as costas ap\u00f3s o parto. Como b\u00f4nus, a m\u00e3e receber\u00e1 um aumento de energia, resultante da melhoria do metabolismo e do fluxo sangu\u00edneo 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 para a postura ap\u00f3s o parto. Nem tudo que \u00e9 bom, por exemplo, para bailarinas ou nadadores, ser\u00e1 adequado para uma jovem m\u00e3e. Os m\u00e9dicos destacam 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 as atividades f\u00edsicas fossem intensas, n\u00e3o se deve for\u00e7ar a carga nas primeiras semanas; se houver pontos ou complica\u00e7\u00f5es no parto, o per\u00edodo 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 suaves 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 habituais, n\u00e3o relacionadas ao status de rec\u00e9m-parida e lactante.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Deve-se praticar em boas condi\u00e7\u00f5es de sa\u00fade, obrigatoriamente em ambiente ventilado. N\u00e3o levar\u00e1 muito tempo, o importante \u00e9 fazer isso regularmente.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Conjuntos 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 p\u00f3s-parto s\u00e3o os mais eficazes? Cada m\u00e3e responde a essa pergunta atrav\u00e9s de tentativa e erro. Se a dor nas costas diminuiu ap\u00f3s a atividade, ent\u00e3o a s\u00e9rie \u00e9 adequada.<\/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 formando 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, 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>, ajusta a tens\u00e3o e alivia a dor devido \u00e0 compress\u00e3o muscular ap\u00f3s a amamenta\u00e7\u00e3o.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>&#8220;\u00c1guia&#8221;:. Fique de p\u00e9, dobre os bra\u00e7os nos cotovelos e abra para os lados. As partes superiores dos bra\u00e7os devem se entrela\u00e7ar, entrelace os dedos para que o lado de tr\u00e1s das m\u00e3os fique voltado para fora. Os cotovelos sobem em uma inspira\u00e7\u00e3o profunda, enquanto as palmas das m\u00e3os se afastam suavemente de si mesmas. As costas automaticamente se alongam e relaxam. Depois de algumas vezes, mude o entrela\u00e7amento dos bra\u00e7os.<\/li>\n\n\n\n<li>Adho Mukha Svanasana (\u00abcachorro olhando para baixo\u00bb;). Uma inclina\u00e7\u00e3o profunda com os bra\u00e7os por tr\u00e1s da cabe\u00e7a, que tocam o ch\u00e3o, o corpo e as pernas formam um tri\u00e2ngulo. Puxe o umbigo em dire\u00e7\u00e3o \u00e0 coluna e mantenha por 8-10 segundos. Elimina a tens\u00e3o no pesco\u00e7o, endireita a coluna, elimina a dor na caixa tor\u00e1cica r\u00edgida e melhora a postura.<\/li>\n\n\n\n<li>Marjariasana (\u00abgato\u00bb). Alongamentos e arcos em quatro apoios. Um exerc\u00edcio \u00fatil para aumentar a lacta\u00e7\u00e3o e a mobilidade da coluna.<\/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 rotativos circulares com os ombros. Em seguida, gire o pesco\u00e7o, baixando e rolando a cabe\u00e7a.<\/li>\n\n\n\n<li>\u00abEmbri\u00e3o\u00bb; &#8211; Assumir a \u00abpose do embri\u00e3o\u00bb; &#8211; deitar-se de bru\u00e7os no ch\u00e3o, com as pernas e bra\u00e7os dobrados. Em seguida, esticar os bra\u00e7os para frente, sem levantar a cabe\u00e7a ou tirar as palmas do ch\u00e3o. Ap\u00f3s uma inspira\u00e7\u00e3o profunda, na expira\u00e7\u00e3o, tente pressionar o peito contra o ch\u00e3o. Fa\u00e7a o mesmo, movendo ambos os bra\u00e7os para a direita e para a esquerda. As pernas e o tronco 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 lombar ap\u00f3s o parto<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A lombar fica sob tens\u00e3o significativa porque a m\u00e3e passa muito tempo em p\u00e9 com carga extra, al\u00e9m de se inclinar por longos per\u00edodos. Ajudar a regi\u00e3o lombar significa remover essa tens\u00e3o excessiva, para isso \u00e9 necess\u00e1rio alongar levemente os m\u00fasculos necess\u00e1rios. Isso tamb\u00e9m ajudar\u00e1 na postura, pois a tens\u00e3o excessiva causa lordose lombar (arqueamento n\u00e3o natural).<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>&#8220;Tor\u00e7\u00e3o&#8221;. A mulher senta, um dos joelhos dobrado, a perna sob si mesma, e a outra perna dobrada sobre a primeira. Apoie o bra\u00e7o oposto no joelho e tor\u00e7a o corpo. Alongue-se, respire livremente. Depois, fa\u00e7a o mesmo para o outro lado.<\/li>\n\n\n\n<li>&#8220;Letra T&#8221;. Deite de costas, abra os bra\u00e7os, mantendo os ombros e as omoplatas no ch\u00e3o. Dobre uma perna no joelho e coloque-a sobre a outra perna com a coxa voltada para cima. Relaxe nessa posi\u00e7\u00e3o e alongue-se, tentando relaxar ao m\u00e1ximo. Depois, 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 vontade para os exerc\u00edcios, os exerc\u00edcios para as costas no <a href=\"https:\/\/momslab.app\/blog\/fitbol-dlya-mam-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">fitball<\/a> podem ser uma grande ajuda: balan\u00e7ar, levantar o corpo, 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 regi\u00e3o 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&#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":[700],"tags":[],"class_list":["post-9625","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maes-apos-o-parto-pt"],"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 a coluna ap\u00f3s o parto - gin\u00e1stica para a postura<\/title>\n<meta name=\"description\" content=\"Exerc\u00edcios adequados e eficazes para a coluna ap\u00f3s o parto - quais s\u00e3o os mais indicados e como realiz\u00e1-los corretamente - leia em nosso artigo \u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/pt\/recuperando-a-coluna-e-melhorando-a-postura-apos-o-parto\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recuperando a coluna e melhorando a postura ap\u00f3s o parto\" \/>\n<meta property=\"og:description\" content=\"Exerc\u00edcios adequados e eficazes para a coluna ap\u00f3s o parto - quais s\u00e3o os mais indicados e como realiz\u00e1-los corretamente - leia em nosso artigo \u25bc\" \/>\n<meta property=\"og:url\" content=\"https:\/\/momslab.app\/blog\/pt\/recuperando-a-coluna-e-melhorando-a-postura-apos-o-parto\/\" \/>\n<meta property=\"og:site_name\" content=\"MomsLab\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/411203776330965\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-23 08:48:11+00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-31 23:36:06+00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-suffering-from-neck-pain-backache-stretching-muscles-home-back-neck-pain-woman-1-scaled-e1739216658198.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1425\" \/>\n\t<meta property=\"og:image:height\" content=\"950\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Evgeniya Sikach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e \u0430\u0432\u0442\u043e\u0440\u043e\u043c\" \/>\n\t<meta name=\"twitter:data1\" content=\"Evgeniya Sikach\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043b\u044f \u0447\u0442\u0435\u043d\u0438\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 \u043c\u0438\u043d\u0443\u0442\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/momslab.app\/blog\/pt\/recuperando-a-coluna-e-melhorando-a-postura-apos-o-parto\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/recuperando-a-coluna-e-melhorando-a-postura-apos-o-parto\/\"},\"author\":{\"name\":\"Evgeniya Sikach\",\"@id\":\"https:\/\/momslab.app\/blog\/#\/schema\/person\/2fa72662f9b70a870b84cd77ed5d8b71\"},\"headline\":\"Recuperando a coluna e melhorando a postura ap\u00f3s o parto\",\"datePublished\":\"2020-11-23 08:48:11+00\",\"dateModified\":\"2025-05-31 23:36:06+00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/recuperando-a-coluna-e-melhorando-a-postura-apos-o-parto\/\"},\"wordCount\":1083,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/momslab.app\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/momslab.app\/blog\/pt\/recuperando-a-coluna-e-melhorando-a-postura-apos-o-parto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/young-woman-suffering-from-neck-pain-backache-stretching-muscles-home-back-neck-pain-woman-1-scaled-e1739216658198.jpg\",\"articleSection\":[\"M\u00e3es ap\u00f3s o parto\"],\"inLanguage\":\"ru-RU\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/momslab.app\/blog\/pt\/recuperando-a-coluna-e-melhorando-a-postura-apos-o-parto\/\",\"url\":\"https:\/\/momslab.app\/blog\/pt\/recuperando-a-coluna-e-melhorando-a-postura-apos-o-parto\/\",\"name\":\"Exerc\u00edcios para a coluna ap\u00f3s o parto - 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