{"id":65985,"date":"2022-01-24T18:57:01","date_gmt":"2022-01-24T21:57:01","guid":{"rendered":"https:\/\/blog.kompa.com.br\/?p=65985"},"modified":"2022-01-24T18:57:01","modified_gmt":"2022-01-24T21:57:01","slug":"quais-exercicios-para-o-nervo-ciatico-confira","status":"publish","type":"post","link":"https:\/\/sandbox.blog.kompa.com.br\/?p=65985","title":{"rendered":"Quais exerc\u00edcios para o nervo ci\u00e1tico? Confira!"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Para quem n\u00e3o conhece, o <strong>Nervo Ci\u00e1tico<\/strong> \u00e9 o <strong>maior nervo do corpo humano<\/strong>. Em suma, ele se <strong>inicia <\/strong>no <strong>final da coluna<\/strong> <strong>at\u00e9 <\/strong>chegar nos <strong>p\u00e9s<\/strong>. Sendo assim, com todo esse percurso, <strong>h\u00e1 problemas<\/strong> que <strong>podem surgir<\/strong> e nosso <strong>corpo reagir com<\/strong>, <strong>formigamento<\/strong>, <strong>choque el\u00e9trico <\/strong>ou at\u00e9 mesmo <strong>pontadas<\/strong>. Visando evitar essas complica\u00e7\u00f5es, nesse post voc\u00ea ter\u00e1 acesso h\u00e1 alguns <strong>exerc\u00edcios para o nervo ci\u00e1tico.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dessa forma, <strong>visando auxiliar<\/strong> quem j\u00e1 <strong>sofre com problemas<\/strong> ligados ao <strong>nervo ci\u00e1tico,<\/strong> esse conte\u00fado pode ajudar. Sendo assim, leia atento todas as recomenda\u00e7\u00f5es para que n\u00e3o haja problemas em executar equivocadamente as atividades propostas. <\/p>\n\n\n\n<div class=\"wp-block-yoast-seo-table-of-contents yoast-table-of-contents\"><h2>\u00cdndice do conte\u00fado<\/h2><ul><li><a href=\"\/#h-o-que-e-o-nervo-ciatico\" data-level=\"2\">O que \u00e9 o Nervo Ci\u00e1tico?<\/a><\/li><li><a href=\"\/#h-para-que-fazer-exercicios-para-o-nervo-ciatico\" data-level=\"2\">Para que fazer exerc\u00edcios para o nervo ci\u00e1tico?<\/a><\/li><li><a href=\"\/#h-exercicios-para-o-nervo-ciatico\" data-level=\"2\">Exerc\u00edcios para o nervo ci\u00e1tico<\/a><ul><li><a href=\"\/#h-alongamento-do-biceps-femoral\" data-level=\"3\">Alongamento do b\u00edceps femoral<\/a><\/li><li><a href=\"\/#h-contracao-do-abdomen\" data-level=\"3\">Contra\u00e7\u00e3o do abd\u00f4men<\/a><\/li><li><a href=\"\/#h-almofada-entre-os-joelhos\" data-level=\"3\">Almofada entre os joelhos<\/a><\/li><li><a href=\"\/#h-ponte\" data-level=\"3\">Ponte<\/a><\/li><\/ul><\/li><li><a href=\"\/#h-vamos-cuidar-do-nervo-ciatico\" data-level=\"2\">Vamos cuidar do nervo ci\u00e1tico!<\/a><\/li><\/ul><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-o-que-e-o-nervo-ciatico\">O que \u00e9 o Nervo Ci\u00e1tico?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A saber, quando se fala no <strong>Nervo Ci\u00e1tico<\/strong>, ele \u00e9 o maior nervo do nosso corpo. A t\u00edtulo de curiosidade, ele \u00e9 <strong>respons\u00e1vel <\/strong>pela <strong>conex\u00e3o entre a coluna vertebral<\/strong> e o p\u00e9. Ou seja, seu trajeto se inicia pr\u00f3ximo ao meio da coluna vertebral e chega at\u00e9 os p\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vale destacar que na regi\u00e3o do joelho, esse nervo sofre ramifica\u00e7\u00f5es, ou seja, ele se divide em outros dois nervos, chamados <strong>Tibular <\/strong>e <strong>Fibial<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-para-que-fazer-exercicios-para-o-nervo-ciatico\">Para que fazer exerc\u00edcios para o nervo ci\u00e1tico?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Uma vez que a pessoa se queixa de dor, ela geralmente \u00e9 por conta de uma inflama\u00e7\u00e3o desse nervo. Um dos fatores dessa dor, pode ser a pr\u00f3pria compress\u00e3o desse nervo. Sendo assim, isso se caracteriza como uma Ciatalgia, por isso \u00e9 considerado mais um sintoma do que uma doen\u00e7a em si.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Portanto, conhe\u00e7a alguns dos sintomas que aparecem por conta desses inc\u00f4modos causados pela inflama\u00e7\u00e3o do nervo ci\u00e1tico.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Perda da for\u00e7a muscular;<\/strong><\/li><li><strong>Diminui\u00e7\u00e3o dos reflexos na regi\u00e3o afetada;<\/strong><\/li><li><strong>Aumento de dor na coluna, seguido de tosse, espirro ou estiramento da coluna;<\/strong><\/li><li><strong>Dor que irradia da coluna lombar para parte posterior da coxa e da perna.<\/strong><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-exercicios-para-o-nervo-ciatico\">Exerc\u00edcios para o nervo ci\u00e1tico<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Visando <strong>diminuir <\/strong>os <strong>riscos <\/strong>causados por esse desconforto, <strong>reunimos <\/strong>alguns <strong>exerc\u00edcios <\/strong>que <strong>tendem a reduzir<\/strong> os <strong>problemas<\/strong>. Sendo assim, torna poss\u00edvel, viver em \u201charmonia\u201d com seu <strong>Nervo Ci\u00e1tico<\/strong>. Vale destacar, que os exerc\u00edcios para o nervo ci\u00e1tico ser\u00e3o de simples execu\u00e7\u00e3o, assim \u00e9 poss\u00edvel que todo possam fazer. Abaixo ter\u00e1 uma lista com os exerc\u00edcios e na sequ\u00eancia uma explica\u00e7\u00e3o de como cada um \u00e9 feito.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Alongamento do b\u00edceps femoral;<\/strong><\/li><li><strong>Ponte;<\/strong><\/li><li><strong>Contra\u00e7\u00e3o do abd\u00f4men;<\/strong><\/li><li><strong>Almofada entre os joelhos.<\/strong><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Agora que j\u00e1 conhece de nome os <strong>exerc\u00edcios para o nervo ci\u00e1tico<\/strong> propostos que tal partir para a a\u00e7\u00e3o? Vale destacar que s\u00e3o<strong> 3 exerc\u00edcios para fortalecer o nervo ci\u00e1tico<\/strong> e <strong>1 alongamento<\/strong>. Portanto, realize 1.\u00ba o alongamento e depois fortale\u00e7a o ci\u00e1tico.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-alongamento-do-biceps-femoral\">Alongamento do b\u00edceps femoral<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Com o intuito de <strong>alongar os m\u00fasculos na parte de tr\u00e1s da coxa<\/strong>, esse exerc\u00edcio \u00e9 um <strong>alongamento <\/strong>perfeito <strong>para come\u00e7ar o treino<\/strong>. Para execut\u00e1-lo, siga as instru\u00e7\u00f5es abaixo, como um passo a passo.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Deite de barriga para cima;<\/strong><\/li><li><strong>Dobre os joelhos e mantenha os p\u00e9s no ch\u00e3o;<\/strong><\/li><li><strong>Com as 2 m\u00e3os entrela\u00e7adas, passe elas por tr\u00e1s do joelho;<\/strong><\/li><li><strong>Traga o joelho at\u00e9 o mais perto que conseguir do peito;<\/strong><\/li><li><strong>Mantenha a posi\u00e7\u00e3o por 30 segundos, depois troque de perna.<\/strong><\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-contracao-do-abdomen\">Contra\u00e7\u00e3o do abd\u00f4men<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Exerc\u00edcios simples e objetivo. Sua fun\u00e7\u00e3o \u00e9 trabalhar os m\u00fasculos abdominais e sua respira\u00e7\u00e3o, veja como se efetua essa atividade.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Deitado de barriga para cima;<\/strong><\/li><li><strong>Dobre os joelhos e mantenha os p\u00e9s no ch\u00e3o;<\/strong><\/li><li><strong>Expire o m\u00e1ximo de ar que conseguir dos pulm\u00f5es, enquanto contrai o abd\u00f4men;<\/strong><\/li><li><strong>Mantenha a contra\u00e7\u00e3o por 10 segundos e respire lentamente.<\/strong><\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-almofada-entre-os-joelhos\">Almofada entre os joelhos<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Para fecha nossa sess\u00e3o de <strong>exerc\u00edcios para o nervo ci\u00e1tico<\/strong>, esse tem como fun\u00e7\u00e3o, <strong>fortalecer <\/strong>os m\u00fasculos de <strong>tr\u00e1s da coxa<\/strong> e <strong>abd\u00f4men<\/strong>. Confira!<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Deite de barriga para cima;<\/strong><\/li><li><strong>Com os joelhos dobrados e o p\u00e9s no ch\u00e3o, coloque uma almofada entre os joelhos;<\/strong><\/li><li><strong>Contraia o abd\u00f4men e fa\u00e7a uma press\u00e3o na almofada com os dois joelhos;<\/strong><\/li><li><strong>Fa\u00e7a isso 3 vezes por 10 segundos.<\/strong><\/li><\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-ponte\">Ponte<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Devidamente alongados, agora \u00e9 partir para os <strong>exerc\u00edcios <\/strong>que visam<strong> fortalecer os m\u00fasculos <\/strong>que est\u00e3o pr\u00f3ximos ao <strong>nervo ci\u00e1tico<\/strong>, fortalecendo-o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A come\u00e7ar pela <strong>ponte<\/strong>, \u00e9 um bom exerc\u00edcio para<strong> prevenir dores no ci\u00e1tico<\/strong>, j\u00e1 que ele <strong>trabalha <\/strong>os <strong>gl\u00fateos<\/strong>, a <strong>lombar <\/strong>e o <strong>abd\u00f4men<\/strong>. Confira como execut\u00e1-lo.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Deite de barriga para cima;<\/strong><\/li><li><strong>Deixe os bra\u00e7os estendidos e alinhados com o corpo;<\/strong><\/li><li><strong>Dobre o joelho e mantenha os p\u00e9s no ch\u00e3o;<\/strong><\/li><li><strong>Contraia o gl\u00fateo e o abd\u00f4men, eleve o quadril do ch\u00e3o at\u00e9 formar uma linha reta do joelho \u00e0 cabe\u00e7a;<\/strong><\/li><li><strong>Mantenha a posi\u00e7\u00e3o por 15 segundos e retorne levemente a posi\u00e7\u00e3o inicial.<\/strong><\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vamos-cuidar-do-nervo-ciatico\">Vamos cuidar do nervo ci\u00e1tico!<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Por ter uma frequ\u00eancia em inflamar, o<strong> nervo ci\u00e1tico requer bastante cuidado<\/strong> e aten\u00e7\u00e3o. Sendo assim se por acaso esses <strong>exerc\u00edcios para o nervo ci\u00e1tico <\/strong>n\u00e3o surtirem efeito, \u00e9 aconselh\u00e1vel buscar um m\u00e9dico. Por isso \u00e9 importante que conhe\u00e7a a <strong>Kompa Sa\u00fade,<\/strong> ela pode ajudar a cuidar de todo e qualquer problema ligado \u00e0 sa\u00fade. Ficou curioso? <a href=\"https:\/\/kompa.com.br\/\">Acesse aqui <\/a>o site e descubra mais!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Fontes<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tua Sa\u00fade (21\/01 \u00e0s 15H);<\/li><li>ITC Vertebral (21\/01 \u00e0s 16H);<\/li><li>Dr. Drauzio Varella (21\/01 \u00e0s 17H);<\/li><li>Rede D&#8217;or S\u00e3o Luiz (21\/01 \u00e0s 17H30).<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-yoast-seo-related-links\"><li><a href=\"https:\/\/sandbox.blog.kompa.com.br\/saiba-como-funciona-a-safenctomia-a-cirurgia-das-varizes\/\">Saiba como funciona a safenctomia: a cirurgia das varizes<\/a><\/li><li><a href=\"https:\/\/sandbox.blog.kompa.com.br\/saiba-mais-sobre-o-puerperio-dicas-o-que-fazer-e-mais\/\">Saiba mais sobre o Puerp\u00e9rio: Dicas, o que fazer e mais!<\/a><\/li><li><a href=\"https:\/\/sandbox.blog.kompa.com.br\/reumatologista-como-funciona-a-consulta-online\/\">Reumatologista: Como funciona a consulta online?<\/a><\/li><li><a href=\"https:\/\/sandbox.blog.kompa.com.br\/dor-nas-pernas-o-que-pode-ser\/\">Dor nas pernas: o que pode ser?<\/a><\/li><li><a href=\"https:\/\/sandbox.blog.kompa.com.br\/e-possivel-falar-com-um-medico-pediatra-online-gratis\/\">\u00c9 poss\u00edvel falar com um m\u00e9dico pediatra online gr\u00e1tis?<\/a><\/li><\/ul>\n\n\n<form role=\"search\" method=\"get\" action=\"https:\/\/sandbox.blog.kompa.com.br\/\" class=\"wp-block-search__button-outside wp-block-search__text-button wp-block-search\"    ><label class=\"wp-block-search__label\" for=\"wp-block-search__input-1\" >Pesquisar<\/label><div class=\"wp-block-search__inside-wrapper\" ><input class=\"wp-block-search__input\" id=\"wp-block-search__input-1\" placeholder=\"\" value=\"\" type=\"search\" name=\"s\" required \/><button aria-label=\"Pesquisar\" class=\"wp-block-search__button wp-element-button\" type=\"submit\" >Pesquisar<\/button><\/div><\/form>","protected":false},"excerpt":{"rendered":"<p>Para quem n\u00e3o conhece, o Nervo Ci\u00e1tico \u00e9 o maior nervo do corpo humano. Em suma, ele se inicia no final da coluna at\u00e9\u2026<\/p>\n","protected":false},"author":1,"featured_media":66006,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,28,34,52],"tags":[190,655,660,979],"class_list":["post-65985","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bem-estar","category-esportes","category-kompa-saude","category-saude-fisica","tag-atividade-fisica","tag-exercicios-fisicos","tag-exercicios-para-nervo-ciatico","tag-nervo-ciatico"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quais exerc\u00edcios para o nervo ci\u00e1tico? 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