A posição do quadril e coluna
Autor: Laila Squariz | Publicado: 2011-08-22T21:23:00-03:00

Para deixar sua coluna em posição ideal, que chamamos de posição neutra, vamos fazer um exercício! Deite- se de costas no chão e imagine que você tem uma bússola sobre seu umbigo. A direção para a cabeça é o norte e a direção para seus pés é o sul.

1. Pense em levar seu umbigo para o sul, rodando sua bacia (como se arrebitasse o bumbum): sua coluna ficará muito arqueada.

2. Pense em levar seu umbigo para o norte, rodando sua bacia (colando a coluna no chão): sua coluna perderá a curva lombar.


3) Volte para a posição que fica entre as duas anteriores: a neutra, a posição correta. A curvatura da coluna está mantida.&nbsp; 


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Treine isso algumas vezes. Tente perceber como fica a coluna nessa posição, feche os olhos, mentalize essa posição.&nbsp; Depois que isso ficar fácil, faça alguns movimentos tentando não perder a posição da coluna neutra. Por exemplo:&nbsp;Respire fundo, puxando o ar pelo nariz, enchendo a região das costelas e sentindo-as abrirem e solte o ar pela boca , fechando as costelas como se fosse um guarda-chuva, sem mudar a posição da coluna neutra.
Suba os 2 braços até a altura da cabeça e volte, sem deixar a coluna alterar a posição neutra (nesse movimento a coluna que ser arquear, tente impedir, se isso não te causar dor)&nbsp;
Lembre- se&nbsp; de fazer movimentos suaves, leves, sem exageros. Se sentir alguma dor ou desconforto grande não faça.