{"id":4086,"date":"2018-06-14T19:35:22","date_gmt":"2018-06-14T17:35:22","guid":{"rendered":"https:\/\/www.fisiobalance.cat\/cuadrado-lumbar-como-estirarlo-eficazmente\/"},"modified":"2023-10-04T16:02:41","modified_gmt":"2023-10-04T14:02:41","slug":"quadrat-lumbar-com-estirar-ho-eficacment","status":"publish","type":"post","link":"https:\/\/www.fisiobalance.cat\/ca\/quadrat-lumbar-com-estirar-ho-eficacment\/","title":{"rendered":"QUADRAT LUMBAR. COM ESTIRAR-HO EFICA\u00c7MENT!"},"content":{"rendered":"

El quadrat lumbar<\/strong> \u00e9s un m\u00fascul que va des de l’\u00faltima costella i la columna lumbar fins a la vora de l’os il\u00b7liac (os del maluc). La seva funci\u00f3 \u00e9s la de flexionar columna cap als laterals, estendre-la i mantenir la posici\u00f3 erecta<\/strong>. Tamb\u00e9 ajuda a l’exhalaci\u00f3 for\u00e7ada (tos i esternut).<\/p>\n

L’estirament sempre ha de ser lent i sense provocar dolor.<\/strong><\/h3>\n

Fes-te’n cap per amunt amb una cames estirada i l’altra flexionades (Foto 1). Despr\u00e9s col\u00b7loca la cama esquerra sobre la cuixa dreta (Foto 2) i pressiona suaument cap al costat esquerre mentre espires profundament, aix\u00ed estires el m\u00fascul quadrat lumbar<\/strong> dret (Foto 3).<\/p>\n

\"\"
\nAguantar aquesta postura durant 30\/60 segons.<\/p>\n

Estirament quadrat lumbar<\/strong><\/h3>\n

A la foto de sota mostra una altra opci\u00f3 per estirar el quadrat lumbar dret<\/strong>, molt bona igual!
\n\"\"<\/p>\n

Per estirar el m\u00fascul quadrat lumbar dret: Col \u00b7 loqueu el peu esquerre per davant del dret, despr\u00e9s flexioni el tronc lateralment a l’esquerra amb el bra\u00e7 dret elevat sobre el cap estirant aix\u00ed la meitat dreta del cos.<\/p>\n

Repeteix els estiraments dos a tres cops al dia.<\/strong><\/p>\n

Consells:<\/strong><\/em><\/h3>\n

Si tens dolor produ\u00eft per punts gallets actius al quadrat lumbar:<\/p>\n

    \n
  • Pots col\u00b7locar-te calor local abans de fer els estiraments: coixinet t\u00e8rmic, raig d’aigua a la dutxa, compreses humides calentes o guater.<\/li>\n
  • Pots dormir de costat col\u00b7locant un coix\u00ed entre les cames.<\/li>\n
  • No facis rep\u00f2s al llit, continua amb les teves activitats habituals.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    El quadrat lumbar \u00e9s un m\u00fascul que va des de l’\u00faltima costella i la columna lumbar fins a la vora de l’os il\u00b7liac (os del maluc). La seva funci\u00f3 \u00e9s la de flexionar columna cap als laterals, estendre-la i mantenir la posici\u00f3 erecta. Tamb\u00e9 ajuda…<\/p>\n","protected":false},"author":1,"featured_media":1915,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[247],"tags":[211,212,213,210],"class_list":["post-4086","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fisioterapia-ca","tag-dolor-esquena-ca","tag-estabilitzador-de-columna-ca","tag-muscul-de-la-lumbar-ca","tag-quadre-lumbar-ca"],"yoast_head":"\nQUADRAT LUMBAR. 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