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PROGRAMUL WILLIAMS

de Hannemaria Strete kinetoterapeut în 2012-06-14

FAZA I

Exerciţiul 1

Decubit dorsal: se flectează şi se extind genunchii.

Exerciţiul 2

Decubit dorsal: se trage un genunchi cu amîndouă mîinile la piept, încercînd atingerea lui cu fruntea; se procedează apoi la fel cu celălalt.

Exerciţiul 3

Ca la exerciţiul 2, dar concomitent cu ambii genunchi.

Exerciţiul 4

Decubit dorsal, cu mîinile sub cap: se trage un genunchi la piept cît mai mult, apoi celălalt, apoi

ambii.

Exerciţiul 5

Decubit dorsal cu braţele ridicate pe lîngă cap în sus, genunchii flectaţi la 900, tălpile pe saltea: se împinge lomba spre saltea, se contractă abdominalii, se ridică uşor vârful sacrului de pe saltea; se revine, apoi se repetă.

Exerciţiul 6

În şezînd pe scaun, cu genunchii mult depărtaţi: se apleacă mult înainte, astfel încît să atingă cu

mîinile solul de sub scaun; se menţine această poziţie 4-5 secunde, se revine, apoi se repetă.

•Fiecare exerciţiu al fazei I se execută de 3-5 ori, repetîndu-se de 2-3 ori pe zi.

•După două săptămîni, acestor exerciţii li se adauga cele din faza a II-a.

FAZA A II-A

Exerciţiul 7

Decubit dorsal, cu genunchii flectaţi, tălpile pe sol: se înclină ambii genunchi spre dreapta, apoi

spre stînga, pînă ating solul.

Exerciţiul 8

Decubit dorsal: călcîiul drept se aşează pe genunchiul stîng; se execută o abducţie cît mai internă a şoldului drept, pînă se atinge cu genunchiul drept planul solului, apoi se inversează.

Exerciţiul 9

Decubit dorsal: se ridică alternativ cît mai sus cîte un membru inferior extins, celălalt menţinându-se cu talpa pe sol cu genunchiul flectat.

Exerciţiul 10

În ortostatism: genoflexiuni cu mîinile în sprijin pe spătarul scaunului, spatele perfect drept, călcîiele rămînînd pe sol.

Exerciţiul 11

Poziţia de “cavaler servant”, corpul aplecat pe coapsa ridicată la 900, sprijin şi pe sol cu mâinile: se întinde genunchiul de sprijin, executînd şi o balansare care trebuie să întindă psoas-iliacul.

•În această perioadă se fac şi exerciţii din atîrnat: cu faţa sau cu spatele la spalier, ridicări de genunchi la piept, rotări de genunchi stînga-dreapta, bascularea membrelor inferioare, cifozări lombare cu picioarele pe o bară.

FAZA A III-A

Exerciţiul 12

Decubit dorsal, genunchii flectaţi la 900, tălpile pe sol: se împinge lomba spre saltea, se contractă abdominalii, se ridică uşor sacrul de pe sol; treptat se execută aceleaşi mişcări lombare şi ale bazinului, dar cu genunchii tot mai puţin flectaţi, pînă ajung să fie complet întinşi.

Exerciţiul 13

În ortostatism, la perete, taloanele la 25-30 cm de acesta: se aplică sacrul şi lomba aplatizate pe perete; se apropie treptat călcîiele de perete, menţinînd contactul lombei cu acesta.

Exerciţiul 14

Decubit dorsal: se execută bicicleta cu bazinul mult basculat.

În stadiul de remisiune completă, programul de kinetoterapie urmăreşte prevenirea recidivelor, urmărind conştientizarea poziţiei corecte a coloanei lombare şi bazinului, ca şi însuşirea unor metode de ”înzăvorîre“ a coloanei lombare în timpul efortului fizic, în special cu ridicare de greutati.

Este important de menţionat că aceste exerciţii nu sunt standard şi, chiar se recomandă ca ele să varieze în funcţie de pacient şi anume: de localizarea afecţiunii, vârstă şi profesia pacientului. De exemplu, pentru cei a căror activitate profesională constă în utilizarea mâinilor şi aplecarea în faţă a trunchiului, programul trebuie să fie axat pe consolidarea sistemului vertebral şi a ischiogambierilor. Pentru cei care stau mult în picioare, programul se axează pe tonifierea musculaturii de sustinere pe verticala a coloanei vertebrale.

 



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Programul Wiliams este bun in lombosciatica?

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Formula lui Lorentz modificată

Formula lui Creff

Pentru a afla ce tip de constituţie aveţi, puneti degetul mare şi arătătorul în jurul articulaţiei mâinii.

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