{"id":348810,"date":"2025-06-24T12:55:00","date_gmt":"2025-06-24T10:55:00","guid":{"rendered":"https:\/\/atena.sk\/blog\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/"},"modified":"2025-06-24T12:56:28","modified_gmt":"2025-06-24T10:56:28","slug":"11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/ro\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/","title":{"rendered":"11 exerci\u021bii simple pe scaun pentru a men\u021bine mobilitatea \u0219i for\u021ba persoanelor v\u00e2rstnice"},"content":{"rendered":"\n

Mi\u0219carea este important\u0103 la orice v\u00e2rst\u0103. Pentru persoanele v\u00e2rstnice, chiar \u0219i mi\u0219c\u0103rile mici pot ajuta. Exerci\u021biile regulate \u00een \u0219ezut \u00eembun\u0103t\u0103\u021besc circula\u021bia, \u00eent\u0103resc mu\u0219chii \u0219i promoveaz\u0103 independen\u021ba. Aceste exerci\u021bii sunt simple, pot fi f\u0103cute acas\u0103, f\u0103r\u0103 ajutoare \u0219i \u00een orice moment al zilei. <\/p>\n\n\n\n

1. Rotirea gleznei \u00een cerc<\/strong><\/h2>\n\n

Sta\u021bi drept \u0219i pune\u021bi-v\u0103 picioarele pe podea. Ridica\u021bi un picior \u0219i \u00eenv\u00e2rti\u021bi \u00eencet glezna – mai \u00eent\u00e2i \u00een sensul acelor de ceasornic, apoi \u00een sens invers acelor de ceasornic. Repeta\u021bi de 10 ori pe fiecare picior. Exerci\u021biul ajut\u0103 la men\u021binerea mobilit\u0103\u021bii articula\u021biilor \u0219i \u00eembun\u0103t\u0103\u021be\u0219te circula\u021bia s\u00e2ngelui. <\/p>\n\n

2. Batere cu v\u00e2rfuri<\/strong><\/h2>\n\n

\u021aine\u021bi c\u0103lc\u00e2iele pe sol, ridica\u021bi degetele de la picioare \u0219i bate\u021bi-le u\u0219or pe podea. Repeta\u021bi de 15 ori. Aceast\u0103 mi\u0219care \u00eent\u0103re\u0219te partea din fa\u021b\u0103 a vi\u021beilor \u0219i ajut\u0103 la prevenirea rigidit\u0103\u021bii picioarelor. <\/p>\n\n

3. Ridicarea c\u0103lc\u00e2iului<\/strong><\/h2>\n\n

De data aceasta, \u021bine\u021bi degetele de la picioare pe sol \u0219i ridica\u021bi c\u0103lc\u00e2iele. \u021aine\u021bi timp de o secund\u0103 \u0219i apoi cobor\u00e2\u021bi. Repeta\u021bi de 15 ori. \u00cembun\u0103t\u0103\u021be\u0219te echilibrul \u0219i \u00eent\u0103re\u0219te gambele. <\/p>\n\n

4. Ridicarea genunchilor<\/strong><\/h2>\n\n

Ridica\u021bi un genunchi spre piept, \u021bine\u021bi pentru o clip\u0103 \u0219i cobor\u00e2\u021bi \u00eencet. Apoi cel\u0103lalt genunchi. Repeta\u021bi de 10 ori pe fiecare parte. Acest exerci\u021biu promoveaz\u0103 mobilitatea articula\u021biei \u0219oldului \u0219i \u00eent\u0103re\u0219te centrul corpului. <\/p>\n\n

5. Extensia piciorului<\/strong><\/h2>\n\n

\u00centinde\u021bi un picior \u00eenainte, men\u021bine\u021bi-l \u00eentins pentru o clip\u0103 \u0219i apoi cobor\u00e2\u021bi-l \u00eencet \u00eenapoi. Repeta\u021bi de 10 ori pe fiecare picior. \u00cent\u0103re\u0219te mu\u0219chii coapselor \u0219i ajut\u0103 la mers. <\/p>\n\n

6. Mar\u0219ul \u00een pozi\u021bie \u0219ez\u00e2nd\u0103<\/strong><\/h2>\n\n

\u00cen timp ce sta\u021bi jos, ridica\u021bi alternativ genunchii ca \u0219i cum a\u021bi m\u0103r\u0219\u0103lui. Men\u021bine\u021bi ritmul timp de cel pu\u021bin 30 de secunde. Aceast\u0103 mi\u0219care sus\u021bine inima \u0219i \u00eembun\u0103t\u0103\u021be\u0219te coordonarea. <\/p>\n\n

7. \u00cenv\u00e2rtirea m\u00e2inilor<\/strong><\/h2>\n\n

\u00centinde\u021bi bra\u021bele \u00een lateral \u0219i face\u021bi cercuri mici. Dup\u0103 10 secunde, schimba\u021bi direc\u021bia. Acest lucru ajut\u0103 la relaxarea umerilor \u0219i favorizeaz\u0103 circula\u021bia \u00een partea superioar\u0103 a corpului. <\/p>\n\n

8. R\u0103sturnarea um\u0103rului<\/strong><\/h2>\n\n

Ridica\u021bi umerii, r\u0103suci\u021bi-i \u00eenapoi \u0219i apoi elibera\u021bi-i. Repeta\u021bi de 10 ori \u0219i apoi schimba\u021bi direc\u021bia. Acest exerci\u021biu simplu elibereaz\u0103 tensiunea \u0219i \u00eembun\u0103t\u0103\u021be\u0219te postura. <\/p>\n\n

9. \u00centoarcerea capului<\/strong><\/h2>\n\n

\u00centoarce\u021bi \u00eencet capul \u00een spatele unui um\u0103r, \u021bine\u021bi pentru o clip\u0103 \u0219i reveni\u021bi. Apoi face\u021bi acela\u0219i lucru pe cealalt\u0103 parte. Repeta\u021bi de 5 ori pe fiecare parte. Aceasta ajut\u0103 la men\u021binerea mobilit\u0103\u021bii g\u00e2tului \u0219i previne durerea. <\/p>\n\n

10. \u00cenv\u00e2rtirea \u00eencheieturii m\u00e2inii<\/strong><\/h2>\n\n

\u00centinde\u021bi bra\u021bele \u00een fa\u021ba dvs. \u0219i \u00eenv\u00e2rti\u021bi-v\u0103 \u00eencheieturile – mai \u00eent\u00e2i \u00eentr-o direc\u021bie, apoi \u00een direc\u021bia opus\u0103. Face\u021bi 10 cercuri \u00een fiecare direc\u021bie. Aceasta \u00eent\u0103re\u0219te \u00eencheieturile m\u00e2inilor \u0219i le \u00eembun\u0103t\u0103\u021be\u0219te mobilitatea \u00een timpul activit\u0103\u021bilor normale. <\/p>\n\n

11. Deschiderea pieptului<\/strong><\/h2>\n\n

Apropia\u021bi-v\u0103 m\u00e2inile la spate (sau pune\u021bi-le la loc dac\u0103 v\u0103 este mai confortabil), apropia\u021bi omopla\u021bii \u0219i ridica\u021bi u\u0219or pieptul. \u021aine\u021bi timp de 10 secunde. Acest exerci\u021biu simplu \u00eembun\u0103t\u0103\u021be\u0219te respira\u021bia \u0219i postura. <\/p>\n\n

Mi\u0219care mic\u0103, importan\u021b\u0103 mare<\/h2>\n\n

Pute\u021bi face aceste exerci\u021bii zilnic sau de mai multe ori pe s\u0103pt\u0103m\u00e2n\u0103. Ele v\u0103 vor ajuta s\u0103 cre\u0219te\u021bi energia, s\u0103 ameliora\u021bi durerea \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi starea general\u0103 de s\u0103n\u0103tate. Face\u021bi exerci\u021bii c\u00e2t de bine pute\u021bi. Dac\u0103 v\u0103 doare ceva, lua\u021bi o pauz\u0103. Regularitatea este mai important\u0103 dec\u00e2t intensitatea. <\/p>\n\n

Pentru Atena, ne pas\u0103 de s\u0103n\u0103tatea persoanelor v\u00e2rstnice \u0219i a \u00eengrijitorilor acestora. Dac\u0103 sunte\u021bi \u00een c\u0103utarea de \u00eengrijire pentru persoana iubit\u0103 sau sunte\u021bi un \u00eengrijitor cu experien\u021b\u0103, suntem aici pentru dvs. Anii no\u0219tri de experien\u021b\u0103 \u0219i re\u021beaua noastr\u0103 extins\u0103 ne permit s\u0103 v\u0103 punem \u00een leg\u0103tur\u0103 cu persoanele potrivite. Lua\u021bi leg\u0103tura – \u00eempreun\u0103 vom g\u0103si cea mai bun\u0103 solu\u021bie. <\/p>\n","protected":false},"excerpt":{"rendered":"

Articolul ofer\u0103 11 exerci\u021bii simple \u00een \u0219ezut pentru a ajuta persoanele v\u00e2rstnice s\u0103 r\u0103m\u00e2n\u0103 puternice, mobile \u0219i independente. Exerci\u021biile sunt u\u0219oare, nu necesit\u0103 niciun echipament \u0219i pot fi f\u0103cute oriunde. Acestea vizeaz\u0103 picioarele, bra\u021bele, spatele \u0219i g\u00e2tul. O modalitate ideal\u0103 de a r\u0103m\u00e2ne s\u0103n\u0103to\u0219i chiar \u0219i la o v\u00e2rst\u0103 \u00eenaintat\u0103. <\/p>\n","protected":false},"author":20,"featured_media":348792,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[81,338],"tags":[],"acf":{"facebookpost":"\ud83d\udc75\ud83e\uddd3 Chiar \u0219i st\u00e2nd jos se pot realiza multe! Aceste 11 exerci\u021bii simple ajut\u0103 persoanele v\u00e2rstnice s\u0103 r\u0103m\u00e2n\u0103 puternice, mobile \u0219i independente. Mi\u0219carea zilnic\u0103 = o calitate mai bun\u0103 a vie\u021bii! \u00cenv\u0103\u021ba\u021bi cum s\u0103 le face\u021bi:\n \ud83d\udcaa\n \ud83c\udf1f\n\ud83d\udc47 ","popis_socialneho_obrazku":"Exerci\u021bii simple \u0219i u\u0219oare pentru persoanele v\u00e2rstnice"},"yoast_head":"\n11 exerci\u021bii simple pe scaun pentru a men\u021bine mobilitatea \u0219i for\u021ba persoanelor v\u00e2rstnice - Atena blog<\/title>\n<meta name=\"description\" content=\"Descoperi\u021bi 11 exerci\u021bii simple \u00een \u0219ezut pentru a ajuta persoanele v\u00e2rstnice s\u0103-\u0219i men\u021bin\u0103 mobilitatea, for\u021ba \u0219i s\u0103n\u0103tatea. Potrivit pentru exerci\u021bii zilnice la domiciliu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atena.sk\/blog\/ro\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 exerci\u021bii simple pe scaun pentru a men\u021bine mobilitatea \u0219i for\u021ba persoanelor v\u00e2rstnice - Atena blog\" \/>\n<meta property=\"og:description\" content=\"Aceste exerci\u021bii simple pe scaun ajut\u0103 persoanele v\u00e2rstnice s\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 circula\u021bia, s\u0103 \u00ee\u0219i \u00eent\u0103reasc\u0103 mu\u0219chii \u0219i s\u0103 \u00ee\u0219i men\u021bin\u0103 mobilitatea. Nu este nevoie de echipament sau \u00eembr\u0103c\u0103minte special\u0103. Doar c\u00e2teva minute pe zi \u0219i corpul \u0219i mintea dumneavoastr\u0103 v\u0103 vor mul\u021bumi. \u00cen articol ve\u021bi g\u0103si 11 mi\u0219c\u0103ri practice pe care toat\u0103 lumea le poate face.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/atena.sk\/blog\/ro\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/\" \/>\n<meta property=\"og:site_name\" content=\"Atena blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-24T10:55:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-24T10:56:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/insta-post-95.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Marin Nedelev\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marin Nedelev\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"NewsArticle\",\"@id\":\"https:\/\/atena.sk\/blog\/ro\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/ro\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/\"},\"author\":{\"name\":\"Marin Nedelev\",\"@id\":\"https:\/\/atena.sk\/blog\/ro\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168\"},\"headline\":\"11 exerci\u021bii simple pe scaun pentru a men\u021bine mobilitatea \u0219i for\u021ba persoanelor v\u00e2rstnice\",\"datePublished\":\"2025-06-24T10:55:00+00:00\",\"dateModified\":\"2025-06-24T10:56:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/ro\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/\"},\"wordCount\":723,\"publisher\":{\"@id\":\"https:\/\/atena.sk\/blog\/ro\/#organization\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/ro\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_234637533_Preview.jpg\",\"articleSection\":[\"Clien\u021bi\",\"Nursing\"],\"inLanguage\":\"ro-RO\"},{\"@type\":[\"WebPage\",\"ItemPage\"],\"@id\":\"https:\/\/atena.sk\/blog\/ro\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/\",\"url\":\"https:\/\/atena.sk\/blog\/ro\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/\",\"name\":\"11 exerci\u021bii simple pe scaun pentru a men\u021bine mobilitatea \u0219i for\u021ba persoanelor v\u00e2rstnice - Atena blog\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/ro\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/ro\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/ro\/11-exercitii-simple-pe-scaun-pentru-a-mentine-mobilitatea-si-forta-persoanelor-varstnice\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_234637533_Preview.jpg\",\"datePublished\":\"2025-06-24T10:55:00+00:00\",\"dateModified\":\"2025-06-24T10:56:28+00:00\",\"description\":\"Descoperi\u021bi 11 exerci\u021bii simple \u00een \u0219ezut pentru a ajuta persoanele v\u00e2rstnice s\u0103-\u0219i men\u021bin\u0103 mobilitatea, for\u021ba \u0219i s\u0103n\u0103tatea. 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