{"id":11605,"date":"2020-05-24T19:30:13","date_gmt":"2020-05-24T19:30:13","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11605"},"modified":"2021-06-09T05:34:43","modified_gmt":"2021-06-09T05:34:43","slug":"yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/05\/24\/yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia\/","title":{"rendered":"Yoga para dores nas costas e no pesco\u00e7o \u2013 10 minutos por dia (PDF)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Uma combina\u00e7\u00e3o de ioga, alongamento e terapia de pontos-gatilho \u00e9 ideal para dores nas costas e no pesco\u00e7o. Evite ficar sentado por longos per\u00edodos, se poss\u00edvel. O agachamento paleo \u00e9 uma boa alternativa para evitar ficar sentado. O Alongamento Mais Intenso do Mundo \u00e9 um excelente alongamento para o corpo todo que pode ser feito todas as manh\u00e3s e noites para desenvolver uma boa base de flexibilidade e mobilidade.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e3o consigo fazer minha rotina atual de ioga \u2013 bem, provavelmente conseguiria, mas n\u00e3o quero deixar o pequeno JC em frente \u00e0 TV por muito tempo.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Essa \u00e9 a rotina que estou fazendo atualmente para aliviar as dores no pesco\u00e7o e nas costas. \u00c9 provavelmente o pior v\u00eddeo do YouTube de todos os tempos, mas at\u00e9 que \u00e9 divertido gra\u00e7as ao Jc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea s\u00f3 tem alguns minutos por dia para se alongar, eu recomendo o Alongamento Mais Incr\u00edvel do Mundo, como mostrado abaixo\u2026<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/FJqGmbpy-cM?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<ul class=\"wp-block-list\"><li>Agachamento Paleo x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"512\" height=\"500\" data-attachment-id=\"11610\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/unnamed\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?fit=512%2C500&amp;ssl=1\" data-orig-size=\"512,500\" data-comments-opened=\"1\" data-image-title=\"unnamed\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?fit=512%2C500&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?resize=512%2C500&#038;ssl=1\" alt=\"\" class=\"wp-image-11610\" \/><figcaption><a href=\"https:\/\/alivehealth.co.uk\">Agachamento Paleo <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Agachamento Paleo com postura estreita x 30 segundos<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Esta imagem \u00e9 igual \u00e0 anterior, mas os p\u00e9s e os joelhos est\u00e3o se tocando\/juntos e ainda apontando para a frente.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Maior alongamento do mundo x 20<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"444\" height=\"250\" data-attachment-id=\"9903\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2016\/04\/12\/condicionamento-de-forca-para-boxe\/maior-trecho-do-mundo\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" data-orig-size=\"444,250\" data-comments-opened=\"1\" data-image-title=\"worldsgreateststretch\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;World&amp;#8217;s Greatest Stretch. Right Foot in front, Left Knee on the floor. Left Hand Down, Right hand reaches back&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?fit=444%2C250&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/04\/worldsgreateststretch.gif?resize=444%2C250&#038;ssl=1\" alt=\"a maior extens\u00e3o do mundo\" class=\"wp-image-9903\" \/><figcaption>O Maior Alongamento do Mundo. P\u00e9 direito \u00e0 frente, joelho esquerdo no ch\u00e3o. M\u00e3o esquerda para baixo, m\u00e3o direita estendida para tr\u00e1s.<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Alongamento de gl\u00fateos x 2 x 30 segundos <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"2120\" height=\"1414\" data-attachment-id=\"11616\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/glutestretch\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?fit=2120%2C1414&amp;ssl=1\" data-orig-size=\"2120,1414\" data-comments-opened=\"1\" data-image-title=\"glutestretch\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?fit=1024%2C683&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/glutestretch.jpg?resize=2120%2C1414&#038;ssl=1\" alt=\"\" class=\"wp-image-11616\" \/><figcaption><a href=\"https:\/\/prevention.com\">Alongamento dos gl\u00fateos <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Poses laterais x 4 (2 de cada lado) x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"675\" data-attachment-id=\"11613\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/extendedsideangle-yogapedia\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?fit=1200%2C675&amp;ssl=1\" data-orig-size=\"1200,675\" data-comments-opened=\"1\" data-image-title=\"extendedsideangle-yogapedia\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?fit=1024%2C576&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/extendedsideangle-yogapedia.jpg?resize=1200%2C675&#038;ssl=1\" alt=\"\" class=\"wp-image-11613\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Pose de \u00e2ngulo lateral <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Postura do Tri\u00e2ngulo x 2 x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1200\" data-attachment-id=\"11614\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/201506-yjmag-extended-triangle-ashtanga\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?fit=1200%2C1200&amp;ssl=1\" data-orig-size=\"1200,1200\" data-comments-opened=\"1\" data-image-title=\"201506-yjmag-extended-triangle-ashtanga\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?fit=1024%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/201506-yjmag-extended-triangle-ashtanga.jpg?resize=1200%2C1200&#038;ssl=1\" alt=\"\" class=\"wp-image-11614\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Postura do Tri\u00e2ngulo <\/a><\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Tor\u00e7\u00e3o supina x 2 x 30 segundos<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"675\" data-attachment-id=\"11608\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/annelise-hagen-spinal-twist\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?fit=1200%2C675&amp;ssl=1\" data-orig-size=\"1200,675\" data-comments-opened=\"1\" data-image-title=\"annelise-hagen-spinal-twist\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?fit=1024%2C576&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/annelise-hagen-spinal-twist.jpg?resize=1200%2C675&#038;ssl=1\" alt=\"\" class=\"wp-image-11608\" \/><figcaption><a href=\"https:\/\/yogajournal.com\">Tor\u00e7\u00e3o supina <\/a><\/figcaption><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Essa \u00e9 a mesma rotina em uma tabela:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Treino de ioga<\/strong>&nbsp;<\/td><\/tr><tr><td>Exerc\u00edcio&nbsp;<\/td><td>Conjuntos&nbsp;<\/td><td>Tempo de espera&nbsp;<\/td><\/tr><tr><td>Agachamento Paleo&nbsp;<\/td><td>2&nbsp;<\/td><td>30 segundos&nbsp;<\/td><\/tr><tr><td>Agachamento Paleo com Postura Estreita&nbsp;<\/td><td>1&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><tr><td>O Maior Alongamento do Mundo&nbsp;<\/td><td>1&nbsp;<\/td><td>10 de cada lado&nbsp;<\/td><\/tr><tr><td>Alongamento dos gl\u00fateos&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>1 minuto de espera&nbsp;<\/td><\/tr><tr><td>Pose de \u00e2ngulo lateral&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>30 segundos&nbsp;<\/td><\/tr><tr><td>Postura do Tri\u00e2ngulo&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>30 segundos&nbsp;<\/td><\/tr><tr><td>Tor\u00e7\u00e3o supina&nbsp;<\/td><td>2 \u2013 1 de cada lado&nbsp;<\/td><td>1 min&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Baixar como PDF<\/p>\n\n\n\n<div class=\"wp-block-file\"><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/yogamen.pdf\">homens de ioga<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/yogamen.pdf\" class=\"wp-block-file__button\" download>Download<\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World&#8217;s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,5189,12504],"tags":[784152949,784152946,34941026],"class_list":["post-11605","post","type-post","status-publish","format-standard","hentry","category-bjj","category-fitness","category-mma","tag-bjj","tag-fitness","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2020\/05\/24\/yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World&#8217;s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2020\/05\/24\/yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-24T19:30:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-09T05:34:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?w=512\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Yoga para dores nas costas e no pesco\u00e7o - 10 minutos por dia (PDF) - Blog de fitness e MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/05\/24\/yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia\/","og_locale":"pt_PT","og_type":"article","og_title":"Yoga for - Back &amp; Neck Pain - 10 Mins a Day (.pdf) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World&#8217;s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/05\/24\/yoga-para-homens-com-dor-nas-costas-e-pescoco-10-minutos-por-dia\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2020-05-24T19:30:13+00:00","article_modified_time":"2021-06-09T05:34:43+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?w=512","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Yoga for &#8211; Back &amp; Neck Pain &#8211; 10 Mins a Day (.pdf)","datePublished":"2020-05-24T19:30:13+00:00","dateModified":"2021-06-09T05:34:43+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/"},"wordCount":329,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?w=512","keywords":["bjj","Fitness","mma"],"articleSection":["bjj","Fitness","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/","url":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/","name":"Yoga para dores nas costas e no pesco\u00e7o - 10 minutos por dia (PDF) - Blog de fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?w=512","datePublished":"2020-05-24T19:30:13+00:00","dateModified":"2021-06-09T05:34:43+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/"]}]},{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/#primaryimage","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?w=512","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/unnamed.jpg?w=512"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2020\/05\/24\/yoga-for-men-back-neck-pain-10-mins-a-day\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Yoga for &#8211; Back &amp; Neck Pain &#8211; 10 Mins a Day (.pdf)"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador do Norte do Pa\u00eds de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/pt\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-31b","jetpack-related-posts":[{"id":11911,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/01\/04\/posturas-de-ioga-marichyasana-ou-postura-do-sabio\/","url_meta":{"origin":11605,"position":0},"title":"Posturas de ioga \u2013 Marichyasana ou Postura do S\u00e1bio","author":"Dave","date":"Janeiro 4, 2021","format":false,"excerpt":"Esta postura \u00e9 dedicada e leva o nome do s\u00e1bio Marichi I. \u00c9 uma boa ideia aquecer com posturas mais f\u00e1ceis antes de tentar esta, usando a postura do bast\u00e3o e\/ou Janu Sirsasana. Diz-se que ela exerce alguma press\u00e3o sobre a digest\u00e3o, a regi\u00e3o lombar, os ombros\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/marichyasana4-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10651,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/08\/14\/ioga-para-mma\/","url_meta":{"origin":11605,"position":1},"title":"Yoga para MMA","author":"Dave","date":"Agosto 14, 2019","format":false,"excerpt":"MMA \u00e9 o melhor esporte do planeta. Nada se compara \u00e0 emo\u00e7\u00e3o e \u00e0 beleza de assistir ou participar de uma luta t\u00e9cnica (\u00eanfase em t\u00e9cnica, n\u00e3o sou f\u00e3 de troca\u00e7\u00e3o franca). Mas o grappling realmente acaba com o seu corpo, todas aquelas contra\u00e7\u00f5es isom\u00e9tricas, empurrando e puxando...","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"worlds greatest","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/worldsgreatest.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11883,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/12\/31\/posturas-de-ioga-paschimottanasana-ou-flexao-para-a-frente-sentada\/","url_meta":{"origin":11605,"position":2},"title":"Posturas de ioga \u2013 Paschimottanasana ou flex\u00e3o para a frente sentada","author":"Dave","date":"Dezembro 31, 2020","format":false,"excerpt":"Certifique-se de distribuir o peso igualmente entre os gl\u00fateos\/\u00edsquios. Pessoas com trabalhos sedent\u00e1rios ou que passam muito tempo sentadas desenvolvem uma inclina\u00e7\u00e3o incorreta da p\u00e9lvis, causando uma curvatura exagerada na coluna. Esse problema na p\u00e9lvis provoca cifose, com ombros curvados para a frente, e projeta o pesco\u00e7o para frente. Se voc\u00ea tem\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/seatforwardbend.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":5484,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2016\/08\/08\/infografico-de-ioga-no-escritorio\/","url_meta":{"origin":11605,"position":3},"title":"Yoga no escrit\u00f3rio *infogr\u00e1fico*","author":"Dave","date":"Agosto 8, 2016","format":false,"excerpt":"Infogr\u00e1fico incr\u00edvel sobre ioga no escrit\u00f3rio. Aproveite para alongar-se enquanto analisa dados em planilhas... http:\/\/www.jfk-binding.co.uk\/blog\/office-yoga-infographic\/","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/mma\/"},"img":{"alt_text":"Ultimate guide to office yoga infographic","src":"https:\/\/i0.wp.com\/www.jfk-binding.co.uk\/blog\/wp-content\/uploads\/2016\/07\/775x7538xultimate-guide-office-yoga-infographic-e1469783737503.jpg.pagespeed.ic.tsh7ZhQkle.webp?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12002,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/02\/11\/rotina-de-alongamento-de-muay-thai-pdf\/","url_meta":{"origin":11605,"position":4},"title":"Muay Thai Stretching routine .pdf [Joe Rogan]","author":"Dave","date":"Fevereiro 11, 2021","format":false,"excerpt":"Rotina di\u00e1ria de alongamento para Muay Thai. Ali\u00e1s, se voc\u00ea quer poder se alongar e chutar quando quiser, as cal\u00e7as Stretch Jeans do Joe Rogan s\u00e3o da Barbell. O PDF pode ser baixado perto do final da p\u00e1gina... Para desenvolver flexibilidade din\u00e2mica, voc\u00ea precisar\u00e1 se alongar dinamicamente com alongamentos bal\u00edsticos, como...","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":11895,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/01\/01\/poses-de-ioga-triang-mukha-eka-pada-paschimottanasana-ou-pose-de-flexao-para-frente-em-tres-partes\/","url_meta":{"origin":11605,"position":5},"title":"Poses de ioga - Triang Mukha Eka Pada Paschimottanasana ou postura de tr\u00eas partes curvadas para frente","author":"Dave","date":"Janeiro 1, 2021","format":false,"excerpt":"Como na grande maioria das posturas de ioga, esta \u00e9 f\u00e1cil de pronunciar e voc\u00ea deve garantir que sua p\u00e9lvis esteja neutra e a coluna alinhada, com sua curvatura normal. Evite ou modifique esta postura se voc\u00ea ou seu aluno tiverem rigidez ou les\u00e3o nos joelhos. Comece assim\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/12\/three-parts-forward-bend-pose.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11605","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=11605"}],"version-history":[{"count":12,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11605\/revisions"}],"predecessor-version":[{"id":12313,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11605\/revisions\/12313"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=11605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=11605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=11605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}