BENEFICIOS DE SE ALONGAR TODOS OS DIAS

ALONGUE-SE ,FAÇA EXERCICIO  DIARIAMENTE

PRIMEIRO EXERCICIO

-REALIZAR A FLEXÃO DO TRONCO,COM APOIO DAS MÃOS E LEVANTAR UMA PERNA COM EXTENSÃO TOTAL DO JOELHO,PERNA E ALINHADO COM A COLUNA.

-TENTAR DEIXAR A COLUNA O MAIS RETA POSSIVEL.

-EXERCICIO QIE ALONGA A COLUNA E FORTALECE A MUSCULATURA DE QUADRIL,MEMBROS INFERIORES E TRONCO.

 SEGUNDO EXERCICIO

-INICIAR DA POSIÇÃO SENTADA,LEVANTAR AS PERNAS,OU SEJA FLEXÃO DO QUADRIL COM AS PERNAS ESTICADAS.

-COLOCAR AS MÃOS A NIVEL DO JOELHO,COM OS BRAÇOS ESTENDIDOS.

-AJUDA A FORTALECER ABDOMINAIS,FLEXORES DO QUADRIL,E MUSCULOS DA COLUNA VERTEBRAL.

-ESTIMULA A FUNÇÃO RENAL.TIREOIDE,INTESTINOS E PROSTATA.

TERCEIRO EXERCICIO

-INICIE FAZENDO O AGACHAMENTO E APÓS,ESTICANDO A PERNA,COM APOIO NA PONTA DO PÉ.

-FORTALECE MUSCULATURA COLUNA,GLÚTEOS E QUADRICEPS.

-AJUDA A ALIVIAR A DOR DO CIÁTICO E ESTIMULA O SISTEMA GÁSTRICO.

QUARTO EXERCICIO

-SE AJOELHE COM FLEXÃO TOTAL DO TRONCO ATÉ TOCAR COM A CABEÇA NO SOLO.

-COLOQUE OS BRAÇOS PARA TRÁS NA REGIÃO DOS GLÚTEOS.

-AJUDA A ALONGAR A COLUNA LOMBAR E QUADRIL.

-MELHORA O SISTEMA DIGESTIVO E AJUDA A RELAXAR.

QUINTO EXERCICIO

-A PARTIR DA POSIÇÃO DE PÉ ,LEVE UMA PERNA PARA TRÁS COM EXTENSÃO DO JOELHO E VÁ FAZENDO A FLEXÃO DO JOELHO DA PERNA CONTRÁRIA.

-AO MESMO TEMPO FAÇA A ELEVAÇÃO DOS DOIS BRAÇOS(FLEXÃO OMBRO TOTAL),JUNTANDO AS DUAS MÃOS.

-AJUDA FORTALECER MUSCULATURA DOS GLÚTEOS,QUADRICEPS,ADUTORES E ISQUIOTIBIAIS.

-RELAXA MUSCULATURA DA CINTURA ESCAPULAR(OMBRO).

SEXTO EXERCICIO

-FAÇA ESTA POSTURA SENTADA E COLOCAR A PLANTA DE CADA PÉ FRENTE A FRENTE.

-AJUDA A ALONGAR MUSCULATURA ADUTORA.

SÉTIMO EXERCICIO

-INICIE A PARTIR DA POSIÇÃO DEITADA DE PRONO(BARRIGA PARA BAIXO)

-A PATIR DAI VA REALIZANDO A EXTENSÃO DO TRONCO,SEM TIRAR O QUADRIL DO SOLO.

-DEIXAR OS BRAÇOS ESTICADOS.

-FORTALECE OS BRAÇOS E QUADRIL=GLÚTEOS.

-FAZ ALONGAMENTO DA MUSCULATURA RESPIRATÓRIA.

OITAVO EXERCICIO

-FIQUE NA POSIÇÃO DE GATAS E FAÇA A ELEVAÇÃO DO TRONCO,OU SE-JA.ENCOLHA A BARRIGA.

-AJUDA A ALONGAR A COLUNA VERTEBRAL.

-MELHORA O SISTEMA DIGESTIVO,INTESTINO E ORGÃOS REPRODUTIVOS. 

NONO EXERCICIO

-INICIE A PARTIR DA POSIÇÃO DEITADA EM SUPINO.

-LEVANTE O QUADRIL,COM EXTENSÃO DE COLUNA.

-AJUDA A ALONGAR COLUNA E QUADRIL.

-FORTALECIMENTO DA MUSCULATURA DOS GLÚTEOS E ISQUITIBIAIS.

-MELHORA A DEPRESSÃO E ALIVIA O STRESS.

=====================================================================


DOWNLOAD -ENGLISH EBOOK/ARTICLES

DOWNLOAD -ENGLISH EBOOK/ARTICLES

ACHILLES-TENDON-RUPTURE-Jan-2019.
https://mega.nz/file/OYozyCbB#0bN4kNBWRgGtXtPKqGk7tXT8cxIC0iUtfmMzgSDeE0s
ADVANCED-HIGH-TIBIAL-OSTEOTOMY-
https://mega.nz/file/fUoTHA4Y#lGCTc3iw3Cm3XpOUPp7CxJTolFjxIU1E9baEee8Ibnk
ANTERIOR-ARTHROSCOPIC-STABILIZATION
https://mega.nz/file/fRgxxC6a#G_KbNqx58iE1F9L0o0NQsz4dLS_2lkmjOnFA-Q3WRRQ
Archives of Physical Medicine and Rehabilitation
https://mega.nz/file/bcoHQKoL#bSIFweoEW1eC2ZJGWLcAcPv9zG4in1NDrLRm8gHD1lU
Biomechanics Principles and Practices
https://mega.nz/file/mAphnKaL#o7S6Gnmd7JEbWS2X3DzXkCVmFL9fzAcgx1beeAKTU7w
Bobath.Concept.
https://mega.nz/file/qMZFhYBZ#lNFrTOnAMzGt5uXCzgvobFMaDcG91gJBSGAYRSEyNVI
Bodyweight Strength Training Anatomy-Bret
https://mega.nz/file/qFpGlIKY#yBZcC_noICXYroM8ZY3G6s3dzXcFSSa2B1iU1u0PqBE
British Guidelines for Hypercapnic ARF
https://mega.nz/file/fM52xSZS#85lt9k5wbWhjvLKUYGBzu3SaSzwVPe2tXpib6SEnBd4
Cranial Osteopathy. Principles and Practice
https://mega.nz/file/ONpiWSQB#383Gf2T-m38WfJtPoZ92fejbIy6OCoeyujXb3qGoPeA
Clinical Kinesiology 6th-Brunnstrom's
https://mega.nz/file/6RoU0ATA#1mJGYMS2kVlZD1WVnk8OJHJ86QU9zK9aJk9DfMFbyWM
Clinical-Management-of-Novel-cov 2020
https://mega.nz/file/KA5RTKKD#BqpQGZxzv-PVB_Y1Zupc3MYl-2rOTn-jp851vfumc_U
Clinical Tests for the Musculoskeletal System
https://mega.nz/file/mI4Q2Y4A#-tMCiCeo9QaXBLbmrGCRIZ2CwlhN8sQ2jDEEE8ImUVs
Clinical-Mastery-in-the-Treatment-of-Myofascial
https://mega.nz/file/iZ5ijIBY#aTQ5dveHW0IcH8NEeJ86uPQg-XJjicz_FC8oDKLlxoY
CONSERVATIVE-MANAGEMENT-FOR-FEMORO ACE
https://mega.nz/file/uQI3kAzI#zaMtKJujo6j__6AqJBBroaDrWHIyWYn_lSbroPKRxpA
Cupping Therapy for Muscles and Joints - Kennet
https://mega.nz/file/3BokXATb#LZlmJEwnE6IndXGxfXo_MFiiwzww1mX8YI8NpWRb5uY
Elbow_Replacement
https://mega.nz/file/3IYH0Yob#p7-ud30zPi4RM1Bde3ILOQWxWkTTCuDvCmV7MT9-_pE
Effectiveness of the Bobath concept in the stroke
https://mega.nz/file/zJ5WnAAa#S7ukfEHvFtSgaW2PXy7Bxz5Z95ZeaWMyHGoF0XfNiaQ
Evaluation of functional rehabilitation physiother
https://mega.nz/file/PUwxFKQI#i4mzUhAXTasu_kHtyYNS7eH5erD5DNLf1dfCfY72cCY
Fascial-Manipulation
https://mega.nz/file/vYoAhChI#a42lE9aghapTqef1gj65h8dB346o99qYXVL1NpbRbRk
Fresh-Osteochondral-Allograft_Dr-Getgood
https://mega.nz/file/LZwyXYrI#BPIjViB6CnK8GIE51xvEG9cU7RyP1t3lBUpHdgruLI0
FUNCTIONAL-TESTING-GUIDELINES-FOR-ACL-
https://mega.nz/file/zF4SxS4b#YxossHDm17pVlC7nJURixA6qj3QOJGNwFS8GZOef3DQ
Geriatric Physical Therapy-2nd Edition_
https://mega.nz/file/fN5wlIIT#MNBsybcfMts_GBFP_EnFE-kSdA1m-yarkhUfAZFkr4k
Hand Trauma Illustrated Surgical Guide of Core
https://mega.nz/file/OYwE3KSI#6FnBAJKWtOIlsj1umlaoqxKebgKiOAFElSC3CB5mDiA
Handbook of Fractures Egol
https://mega.nz/file/2Rh2RAwI#_XQZ_jLvcyJZTfxW48IjibUiYq6-YjcirAq5gqjcya0
Hemodynamic Effects of Extended Prone Position
https://mega.nz/file/qdIHxQJB#PW8_V2yVzooSQv3F46K-U7m3d3izu7_22SCIqZcWZBA
HIGH-TIBIAL-OSTEOTOMY-HTO-PROTOCOL
https://mega.nz/file/rNYxCA6a#jK6CGwC4Uoe42A-m1KHSJDfSxoUjQJtKK_q_nCZj6JA
HIP-ARTHROSCOPY-PROTOCOL-FOR-FEMOROAC
https://mega.nz/file/ndxGmKYS#sSYgpknKF4lxOegwh6oaSN4Qq69rvirV9qcrNJwuBCk
Integrated Sports Massage Therapy 
https://mega.nz/file/DEokxQIQ#cia_1thzu290bFAliRCFc5oEhCS8MwASXidNxGhL0B8
Kinetic Control-Comerford & Mottram-2012.
https://mega.nz/file/WFgkQK6I#hPxB4jpGTcLLI35yYoEb8p0s8-jQdevajlHDTb6IUog
Knee OA,Clinical updates
https://mega.nz/file/mMhkwICS#PIO_TDuL38XNeQMH5a7ED-_N2RAvSwDaSMfVArM0KWU
LARGE-ROTATOR-CUFF-REPAIR-PROTOCOL
https://mega.nz/file/aNhmQKoT#Oa-sWhjJLFXyLKaR-_24mjOX52RhqA-sDuANFkXh6so
 Musculoskeletal Procedures
https://mega.nz/file/Scg02ArC#azy-ffxW43ADcSM47sbWoA7aWvgY3q4Ier-zgAbFA6I
Molecular-Exercise-Physiology-an-Introducion
https://mega.nz/file/6N5y2SLR#lzQ8XqR4R6V6Hpl1HXWTWgcCpYAXDUHbR5SaCT38-CA
Muscle Pain - Understanding the Mechanis
https://mega.nz/file/PUpAxYyC#oAMWYY0Cb2tpkn77h_hSpGQxbIxlVhuqqL85T5gBv1I
Maitlands Peripheral Manipulation
https://mega.nz/file/aAxk3AIS#LWeXpPn_F69M7A1jCwEKq9bqgsLuziuWJtlq6X2rHos
Manipulation-Theory and Clinical Application 
https://mega.nz/file/SdxkkaoY#qDwP0mG2ZCTTIK8_K5_hRy0tyE9XTbCagef2f_ou8MY
Manual lymph drainge 3rd edition Földi MASUD
https://mega.nz/file/nNgEkabQ#d5xb24NBLwiCSD96l6qrKKF_7mv7xtQkNRrwxlPZlyg
Manual Physical Therapy of the Spine
https://mega.nz/file/WEwyUSjJ#mykOxJY_l5ZNDWaYWYGPzEKiHuQMo6saIjR7yswhQ5w
Meniscal-Allograft-Transplant_Dr-Getgood
https://mega.nz/file/vIxizCpA#oO3XJLOdHFNuKeJ4CF0q2tXx0Fop2JZXQo_tZoxRDIE
Motor Control and Learning. Markus Latash,
https://mega.nz/file/7YokCCxb#upvBbw3MMOisoK0Dh8adKzYI_LpnbvoVk9Pe8ptY2zY
Multiligament-Knee-Injury_Dr-Getgood.
https://mega.nz/file/mNgEQQQD#TTY5bclKhZ2LqLdHkj2ReVVqSK8BXC5w9z4CvhRyQ2I
Muscle chart
https://mega.nz/file/jAR3lCCR#lPUE0W1JKkf22moWVpMY_hKHQnburxtZ7mSDWlt7ggg
Muscles Testing and Function with Posture
https://mega.nz/file/zd5SHA5T#q8dHWaVddbXsl3sYOtsc1NDgl8v07_OswtV_NRWYRhI
MUSCLES-TESTING AND FUNCTION

https://mega.nz/file/p6Yj1S6T#VWtE70pU1ommzj_XXyEIM2cpLtdTzlGKKJhM3ZGSBXI

Medical BooksStore-2018
https://mega.nz/file/GQIDiSbR#v6nN_j4brwK-_9zfSMWODcgPlfUxaXjBk6SE5SIPwI4
Manipulation of the Spine, Thorax and Pelvis.
https://mega.nz/file/eQpyGC5Y#D0yX6hzyvTGOAIbPPxE9_EeiRyuShvTJBVfqId_D4Sg
Neck and Arm Pain Syndromes
https://mega.nz/file/qB4XgK6S#qx7TjKkBSTRfvl3Y62xBCddZ5HjatiLEg7gcO-BlAnc
R E S I S T A N C E TRAINER. ESSENTIALS- 
https://mega.nz/file/tiBTXIzR#zLEbRksZE7yl4Wtk-khTEZCI2sMXhoMqeGfgIRRUSNI