{"id":2760,"date":"2024-10-22T16:01:00","date_gmt":"2024-10-22T14:01:00","guid":{"rendered":"https:\/\/prueba.esclerosismultiplegalicia.org\/?p=2760"},"modified":"2025-09-05T16:03:59","modified_gmt":"2025-09-05T14:03:59","slug":"exercicios-para-as-persoas-con-esclerose-multiple","status":"publish","type":"post","link":"http:\/\/esclerosismultiplegalicia.org\/index.php\/2024\/10\/22\/exercicios-para-as-persoas-con-esclerose-multiple\/","title":{"rendered":"Exercicios para as persoas con Esclerose M\u00faltiple"},"content":{"rendered":"\n<h3 class=\"wp-block-heading has-theme-palette-2-color has-text-color has-link-color wp-elements-4035328697f660d06fb923ca999ca167\"><em>Realizar exercicios moderados de forma regular \u00e9 unha boa estratexia para manexar os s\u00edntomas da EM.<\/em><\/h3>\n\n\n\n<p>A&nbsp;<a href=\"https:\/\/esclerosismultiplegalicia.org\/esclerose_multiple_ga.html\" target=\"_blank\" rel=\"noreferrer noopener\">Esclerose M\u00faltiple (EM)<\/a>&nbsp;afecta ao sistema nervioso central, polo que&nbsp;<strong>realizar exercicios moderados e frecuentes<\/strong>&nbsp;pode ser unha estratexia efectiva para manexar os s\u00edntomas. Este artigo guiarache a trav\u00e9s dunha serie de exercicios favorecedores para persoas con EM, co obxectivo de mellorar a postura, o equilibrio, a estabilidade do tronco, a forza ou a respiraci\u00f3n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beneficios de realizar exercicios para a EM<\/h2>\n\n\n\n<p>A pr\u00e1ctica regular de exercicios ten varios beneficios para as persoas con EM, entre os que destacan:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reduci\u00f3n da fatiga<\/strong>: a actividade f\u00edsica regular pode axudar a diminu\u00edr este s\u00edntoma.<\/li>\n\n\n\n<li><strong>Mellora da mobilidade<\/strong>: axuda a manter e mellorar a flexibilidade e a forza muscular.<\/li>\n\n\n\n<li><strong>Aumento da calidade de vida<\/strong>: a actividade f\u00edsica pode contribu\u00edr a unha mellor sa\u00fade mental e emocional.<\/li>\n<\/ul>\n\n\n\n<p>A&nbsp;<a href=\"https:\/\/mstrust.org.uk\/\" target=\"_blank\" rel=\"noreferrer noopener\">Multiple Sclerosis Trust<\/a>&nbsp;do Reino Unido elaborou unha&nbsp;<strong>gu\u00eda completa<\/strong>&nbsp;sobre exercicios que as persoas con EM poden realizar en casa. Se tes d\u00fabidas sobre a realizaci\u00f3n dos exercicios, \u00e9 recomendable consultar cun(ha) fisioterapeuta especialista.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Exercicios para a EM<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Exercicios posturais<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Facer a ponte:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Posici\u00f3n inicial:<\/strong>\u00a0acostado\/a cos xeonllos dobrados e os p\u00e9s apoiados no chan a unha distancia duns 30 cm.<\/li>\n\n\n\n<li><strong>Pasos:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Tensa os gl\u00fateos e levanta as cadeiras do chan formando unha ponte.<\/li>\n\n\n\n<li>Mant\u00e9n a posici\u00f3n e baixa lentamente.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<p><em>Repite de 3 a 5 veces.<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. Estiramento de pernas:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Posici\u00f3n inicial:<\/strong>\u00a0a catro patas, co peso distribu\u00eddo nas catro extremidades.<\/li>\n\n\n\n<li><strong>Pasos:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Levanta unha perna recta cara atr\u00e1s e mant\u00e9n a posici\u00f3n.<\/li>\n\n\n\n<li>Baixa lentamente e repite coa outra perna.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<p><em>Repite de 3 a 5 veces por perna.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercicios para o equilibrio<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Equilibrio cos p\u00e9s xuntos:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Posici\u00f3n inicial:<\/strong>\u00a0de p\u00e9, cos p\u00e9s xuntos e pegados.<\/li>\n\n\n\n<li><strong>Pasos:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Intenta manter o equilibrio sen apoio e conta os segundos.<\/li>\n\n\n\n<li>Podes estar pr\u00f3ximo\/a a unha superficie fixa por se precisas axudarte.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<p><em>Obxectivo: acadar 20 segundos.<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. Equilibrio cunha perna:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Posici\u00f3n inicial:<\/strong>\u00a0de p\u00e9, cos p\u00e9s lixeiramente separados.<\/li>\n\n\n\n<li><strong>Pasos:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Levanta unha perna do chan e mant\u00e9n o equilibrio.<\/li>\n\n\n\n<li>Podes estar preto dunha supeficie fixa por se precisas apoio.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<p><em>Intenta acadar 15 segundos por perna.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercicios para a estabilidade do tronco<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Estiramento de brazos e pernas:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Posici\u00f3n inicial:<\/strong>\u00a0a catro patas.<\/li>\n\n\n\n<li><strong>Pasos:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Levanta un brazo e a perna oposta ao mesmo tempo.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<p><em>Repite de 3 a 5 veces con cada lado.<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. Sentarse e levantarse:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Posici\u00f3n inicial:<\/strong>\u00a0sentado\/a nunha superficie firme.<\/li>\n\n\n\n<li><strong>Pasos:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Coloca as mans sobre os xeonllos e empurra cara abaixo para levantarte despacio.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<p><em>Repite de 3 a 5 veces.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercicios para o control da pelve<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Inclinaci\u00f3n da pelve:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Posici\u00f3n inicial:<\/strong>\u00a0acostado\/a cos xeonllos dobrados.<\/li>\n\n\n\n<li><strong>Pasos:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Inhala e ao exhalar, tensa o abdome, levanta lixeiramente o pescozo tratando de mirar o teu embigo de forma que a pelve se incline.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<p><em>Repite de 3 a 5 veces.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercicios para aumentar a forza<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Elevaci\u00f3n de brazos:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Posici\u00f3n inicial:<\/strong>\u00a0sentado\/a sobre unha superficie firme.<\/li>\n\n\n\n<li><strong>Pasos:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Sost\u00e9n un obxecto lixeiro e recto e eleva os brazos rectos por enriba da cabeza (ou todo o alto que poidas sen estrar os c\u00f3bados).<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<p><em>Repite de 3 a 5 veces.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercicios de respiraci\u00f3n<\/h3>\n\n\n\n<p>Os exercicios de respiraci\u00f3n son moi importantes para mellorar a postura e exercitar o diafragma e os m\u00fasculos abdominais. Ademais poden axudar en momentos de estr\u00e9s ou ansiedade.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">1. Inhalar e exhalar:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Posici\u00f3n inicial:<\/strong>\u00a0sentado\/a.<\/li>\n\n\n\n<li><strong>Pasos:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Coloca as mans sobre a parte baixa das costelas e realiza unha inspiraci\u00f3n profunda notando que o espazo que cubran as t\u00faas mans \u00e9nchese de aire.\u00a0<\/li>\n\n\n\n<li>Solta todo o aire sentindo que sae todo o que gardaras nos teus pulm\u00f3ns.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<p><em>Repite 2 ou 3 veces. M\u00e1is pode causar mareos.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercicios para brazos e mans<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Deslizar pola mesa:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Posici\u00f3n inicial:<\/strong>\u00a0sentado\/a nunha mesa.<\/li>\n\n\n\n<li><strong>Pasos:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Desliza as mans cara adienta por enriba da mesa usando un trapo ou toalla.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<p><em>Repite de 3 a 5 veces.<\/em><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. Tocarse os dedos:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Posici\u00f3n inicial:<\/strong>\u00a0sentado\/a.<\/li>\n\n\n\n<li><strong>Pasos:<\/strong>\n<ol class=\"wp-block-list\">\n<li>Toca a punta de cada dedo co polgar.<\/li>\n<\/ol>\n<\/li>\n<\/ul>\n\n\n\n<p><em>Repite de 3 a 5 veces con cada man.<\/em><\/p>\n\n\n\n<p>Realizar exercicios para a EM pode ser unha forma efectiva de&nbsp;<strong>manexar os s\u00edntomas e mellorar a calidade de vida<\/strong>. Lembra sempre&nbsp;<strong>escoitar ao teu corpo<\/strong>&nbsp;e consultar con&nbsp;<strong>fisioterapeutas<\/strong>&nbsp;se tes d\u00fabidas ou problemas coa realizaci\u00f3n dos exercicios. Se algo te doe ou molesta, pregunta primeiro antes de realizalo. A actividade f\u00edsica, a\u00ednda que sexa moderada, pode aportar grandes beneficios, as\u00ed que&nbsp;<strong>an\u00edmate a moverte!<\/strong><\/p>\n\n\n\n<p>Para&nbsp;<strong>m\u00e1is informaci\u00f3n<\/strong>&nbsp;sobre exercicios espec\u00edficos para a Esclerose M\u00faltiple, podes consultar a gu\u00eda de&nbsp;<a href=\"http:\/\/www.mstrust.org.uk\/information\/exercises\/index_exercises.jsp\">Multiple Sclerosis Trust<\/a>.<\/p>\n\n\n\n<p><strong>Fonte<\/strong>:<a href=\"https:\/\/www.fem.es\/es\/ejercicios-para-las-personas-con-esclerosis-multiple\/\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Fundaci\u00f3 Esclerosi M\u00faltiple<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Realizar exercicios moderados de forma regular \u00e9 unha boa estratexia&hellip; <a class=\"continue\" href=\"http:\/\/esclerosismultiplegalicia.org\/index.php\/2024\/10\/22\/exercicios-para-as-persoas-con-esclerose-multiple\/\">Ler m\u00e1is sobre<span> Exercicios para as persoas con Esclerose M\u00faltiple<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[103],"tags":[13,106],"class_list":["post-2760","post","type-post","status-publish","format-standard","hentry","category-novas","tag-fegadem","tag-recursos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.1.1 - 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