{"id":937,"date":"2026-10-29T18:05:49","date_gmt":"2026-10-29T16:05:49","guid":{"rendered":"https:\/\/racoonpilates.com\/5-exercicis-de-pilates-per-compensar-8-hores-assegut\/"},"modified":"2026-10-29T18:28:50","modified_gmt":"2026-10-29T16:28:50","slug":"5-exercicis-de-pilates-per-compensar-8-hores-assegut","status":"publish","type":"post","link":"https:\/\/racoonpilates.com\/ca\/5-exercicis-de-pilates-per-compensar-8-hores-assegut\/","title":{"rendered":"5 exercicis de pilates per compensar 8 hores assegut"},"content":{"rendered":"\n
Passar tota una jornada laboral asseguts davant de l’ordinador pot destrossar-nos el cos, per aix\u00f2 des de Racoon et proposem 5 exercicis de pilates per compensar 8 hores assegut.<\/p>\n\n
El cos hum\u00e0 no hauria de romandre tantes hores en una cadira: els flexors del maluc s’escurcen, les espatlles giren cap endavant, la zona lumbar pateix una pressi\u00f3 constant i la part alta de l’esquena es corba i bloqueja la respiraci\u00f3 diafragm\u00e0tica. Conseq\u00fc\u00e8ncies al final del dia? Rigidesa, fatiga cr\u00f2nica, dolor lumbar i cervical. <\/p>\n\n
El pilates \u00e9s l’eina m\u00e9s eficient per revertir aquest problema. No es tracta nom\u00e9s d’estirar, sin\u00f3 de reeducar la postura, activar la musculatura profunda i retornar-li mobilitat a la columna. <\/p>\n\n
Aquests 5 exercicis de pilates et treuran poc temps i t’ajudaran a compensar una jornada sencera de treball sedentari.<\/p>\n\n
Els 5 exercicis de pilates que et recomanem<\/strong><\/h2>\n\n
El primer: gat-vaca<\/strong><\/h2>\n\n<\/figure>\n\n
Per qu\u00e8 serveix<\/strong>: allibera la tensi\u00f3 acumulada en tota la columna vertebral i retorna la mobilitat v\u00e8rtebra a v\u00e8rtebra.<\/p>\n\n
Com es fa<\/strong>: posa’t en cuadrup\u00e8dia (recolzat sobre mans i genolls, com a la foto), amb les mans alineades sota les espatlles i els genolls sota els malucs. En inhalar, allarga la columna. En exhalar, arrodoneix l’esquena cap al sostre portant la barbeta cap al pit (posici\u00f3 de gat), empenyent el terra amb for\u00e7a. En inhalar, inverteix el moviment: deixa caure suaument l’abdomen cap al terra, obre el pit i mira cap al davant (posici\u00f3 de vaca). <\/p>\n\n
Repeticions<\/strong>: de 8 a 10 cicles.<\/p>\n\n
El segon: pont de glutis<\/strong><\/h2>\n\n<\/figure>\n\n
Per qu\u00e8 serveix<\/strong>: reactiva els glutis i els m\u00fasculs isquiotibials, que es comencen a atrofiar despr\u00e9s de tantes hores asseguts, i descomprimeix la zona lumbar.<\/p>\n\n
Com es fa<\/strong>: tomba’t boca amunt amb els genolls flexionats i els peus recolzats a terra, separats a l’ample dels malucs. Els bra\u00e7os descansen estirats als costats del cos. Inhala per preparar-te. En exhalar, bascula la pelvis per recolzar b\u00e9 les lumbars a l’estoreta i puja els malucs v\u00e8rtebra a v\u00e8rtebra fins a formar una l\u00ednia recta des dels genolls fins a les espatlles. Contrau els glutis a dalt durant dos segons i baixa, fent descendir la columna de manera controlada, des de la part alta de l’esquena fins al sacre. <\/p>\n\n
Repeticions<\/strong>: 10 a 12.<\/p>\n\n
El tercer: extensi\u00f3 tor\u00e0cica amb rotaci\u00f3<\/strong><\/h2>\n\n<\/figure>\n\n
Per qu\u00e8 serveix<\/strong>: obre el pit i mobilitza la columna dorsal, de manera que es contraresta l’encorbament t\u00edpic cap endavant provocat per l’escriptori i el maneig del ratol\u00ed.<\/p>\n\n
Com es fa<\/strong>: tomba’t de costat amb els genolls flexionats a 90 graus i junts, i els bra\u00e7os estirats cap endavant, un damunt de l’altre, a l’altura de les espatlles. Inhala i porta el bra\u00e7 superior cap amunt i cap al costat contrari, obrint el pit i seguint el moviment amb la mirada fins a on et sigui c\u00f2mode (idealment buscant que l’espatlla toqui o s’acosti al terra). Exhala per a tornar a la posici\u00f3 inicial. <\/p>\n\n
Repeticions<\/strong>: 8 a cada costat.<\/p>\n\n
El quart: el nedador<\/strong><\/h2>\n\n<\/figure>\n\n
Per qu\u00e8 serveix<\/strong>: enforteix la cadena posterior (erectors de la columna, glutis i part alta de l’esquena), la gran oblidada de la vida d’oficina.<\/p>\n\n
Com es fa<\/strong>: tomba’t cap avall amb el front recolzat a l’estoreta (o lleugerament elevat) i l’abdomen actiu per a protegir les lumbars. En exhalar, puja lleugerament el bra\u00e7 dret i la cama esquerra de manera simult\u00e0nia, allargant-los com si t’estiressin dels extrems. Baixa amb control en inhalar i alterna amb el bra\u00e7 esquerre i la cama dreta. <\/p>\n\n
Repeticions<\/strong>: 10 alternances per costat, mantenint el ritme constant i controlat.<\/p>\n\n
El cinqu\u00e8: la sirena<\/strong><\/h2>\n\n<\/figure>\n\n
Per qu\u00e8 serveix<\/strong>: allarga els m\u00fasculs intercostals i els oblics, alleujant la compressi\u00f3 lateral que pateix la caixa tor\u00e0cica despr\u00e9s de passar hores en una mala postura.<\/p>\n\n
Com es fa<\/strong>: seu amb les cames plegades (o en posici\u00f3 de sirena, amb totes dues cames doblegades cap a un mateix costat). Inhala elevant un bra\u00e7 cap al sostre. En exhalar, inclina el tronc cap al costat contrari, creant una corba neta en la teva columna i allargant el costat sense col\u00b7lapsar l’espatlla de suport. Torna al centre en inhalar. <\/p>\n\n
Repeticions<\/strong>: 5 a 6 inclinacions profundes per cada costat.<\/p>\n\n
Passar tota una jornada laboral asseguts davant de l’ordinador pot destrossar-nos el cos, per aix\u00f2 des de Racoon et proposem 5 exercicis de pilates per compensar 8 hores assegut. El cos hum\u00e0 no hauria de romandre tantes hores en una cadira: els flexors del maluc s’escurcen, les espatlles giren cap endavant, la zona lumbar pateix […]<\/p>\n","protected":false},"author":3,"featured_media":932,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[30,27,28,35,34],"class_list":["post-937","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar","tag-benestarlaboral","tag-pilates","tag-pilatescorporatiu","tag-posturapilates","tag-sedentarisme"],"yoast_head":"\n
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