tag:blogger.com,1999:blog-16213660142376710232024-03-19T20:18:23.564-03:00Vida, Saúde e FelicidadeSaúde no Corpo, Paz no Espírito e Amor no Coração.
É isso que eu desejo para mim e para todos os meus irmãos!Fernando Picardihttp://www.blogger.com/profile/03468454161475806862noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-1621366014237671023.post-15565173744378661422010-05-10T16:30:00.004-03:002010-05-12T11:32:04.612-03:00<div style="text-align: center;"><span class="Apple-style-span" style="font-family: Arial; font-size: x-large; font-weight: bold;">Alongamentos para quem usa computador e mesa</span></div><span style="color: black; font-family: Arial; font-style: italic;"></span><br />
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<span style="color: black; font-family: Arial; font-style: italic;"><div style="text-align: center;">Aproximadamente 4 minutos para fazer todos</div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><div style="direction: ltr; language: pt-BR; line-height: 80%; margin-bottom: 0pt; margin-left: 0in; margin-top: 5.76pt; text-align: left; text-indent: 0in; unicode-bidi: embed; vertical-align: baseline;"><span style="color: black;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-style: normal;">Ficar muito tempo sentado na frente do computador pode causar retesamento no pescoço e nos ombros, além de dores na lombar.</span></span></b></span></div><div style="direction: ltr; language: pt-BR; line-height: 80%; margin-bottom: 0pt; margin-left: 0in; margin-top: 5.76pt; text-align: left; text-indent: 0in; unicode-bidi: embed; vertical-align: baseline;"><span style="color: black;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-style: normal;">Faça os exercícios de alongamento aqui sugeridos a cada hora, ao longo do dia, ou mesmo quando sentir tensão ou incômodo muscular. Pelo menos, faça ao começar e terminar cada turno de trabalho.</span></span></b></span></div><div style="direction: ltr; language: pt-BR; line-height: 80%; margin-bottom: 0pt; margin-left: 0in; margin-top: 5.76pt; text-align: left; text-indent: 0in; unicode-bidi: embed; vertical-align: baseline;"><span style="color: black;"><b><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="font-style: normal;">Não se esqueça: sempre que puder, levante-se e ande um pouco em sua sala; e participe da ginástica laboral. Você vai se sentir bem melhor!</span></span></b></span></div></div></span><br />
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<span style="color: black; font-family: Arial; font-style: italic;"><span style="color: black; font-family: Arial;">Os </span><span style="color: black; font-family: Arial;">exercícios <span class="Apple-style-span" style="font-size: small;">clique na imagem para amplia-lá</span></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivYLuFWPiSUnqxnURVIAF0D14U4_KjeF5zE7Tb3BDWVTvb3jtBDtjLryZc4d0YM4mrFN8f759U6vnDlbjqPb9lNZ4hjiMyXN7WfR3T8HX6fYjJJOSRzC6LzOkbfFgMy7fanOBQp3hbzA/s1600/alongamentos+p+q+fica+sentado.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="390" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivYLuFWPiSUnqxnURVIAF0D14U4_KjeF5zE7Tb3BDWVTvb3jtBDtjLryZc4d0YM4mrFN8f759U6vnDlbjqPb9lNZ4hjiMyXN7WfR3T8HX6fYjJJOSRzC6LzOkbfFgMy7fanOBQp3hbzA/s400/alongamentos+p+q+fica+sentado.jpg" width="400" /></a></div><span style="color: black; font-family: Arial; font-style: italic;"><br />
</span>Fernando Picardihttp://www.blogger.com/profile/03468454161475806862noreply@blogger.com0tag:blogger.com,1999:blog-1621366014237671023.post-34636454037787975772010-05-10T13:18:00.005-03:002010-05-14T21:29:46.022-03:00Livros<div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;"><span class="Apple-style-span" style="font-family: 'Courier New', Courier, monospace;">Alguns livro bons para consultar no dia-a-dia.</span></span></div><br />
<b>100 Sucos com Poderes Medicinais</b><br />
<a href="http://rapidshare.com/files/385697377/100_sucos.pdf.html">http://rapidshare.com/files/385697377/100_sucos.pdf.html</a><br />
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<b>Medicina Alternativa de A a Z</b><br />
<a href="http://joelteixeira.net/resources/downloads/m.estudo/livros/pt/Livro_de_Medicina_Alternativa_de_A_a_Z.pdf">http://joelteixeira.net/resources/downloads/m.estudo/livros/pt/Livro_de_Medicina_Alternativa_de_A_a_Z.pdf</a><br />
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<b>Mãos de Luz - Reiki</b><br />
<a href="http://rapidshare.com/files/385705741/Barbara_Ann_Brennan_-_REIKI_-_MAOS_DE_LUZ_40.pdf.html">http://rapidshare.com/files/385705741/Barbara_Ann_Brennan_-_REIKI_-_MAOS_DE_LUZ_40.pdf.html</a><br />
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<b>Diga-me onde dói que eu te direi por que</b><br />
<a href="http://rapidshare.com/files/385706953/Diga-me_Onde_D__i_e_Eu_Te_Direi_Por_Que_-_Michael_Odoul.pdf.html">http://rapidshare.com/files/385706953/Diga-me_Onde_D__i_e_Eu_Te_Direi_Por_Que_-_Michael_Odoul.pdf.html</a><br />
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<b>Auto Massagem</b> (bem completo)<br />
<a href="http://www.cieph.com.br/site_novo/downloads/Massoterapia_Chinesa/Auto_Massagem.pdf">http://www.cieph.com.br/site_novo/downloads/Massoterapia_Chinesa/Auto_Massagem.pdf</a><br />
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Aqui você pode ler os livros sem baixar mas também da pra baixa-los por aqui: <a href="http://www.slideshare.net/picardi">http://www.slideshare.net/picardi</a><br />
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<div style="text-align: center;"><i>Se algum link estiver falhando por favor me avisem</i></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQAmEX3G4bt-J0f4dHJ7CH03PX4f3dMSD_0CZnHtgfVxsUwgnSzqL_jQQ-lFNH6_R1HEaHtdVeWPzuaMySjuUcsy4gajxs-pLOmqlA9CHyXtxEeEOHFgpEnOHt_JGgWo-aaad0WzSDJA/s1600/2c4993a9eddefa86ccea2ad78b7a0f0b_web.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQAmEX3G4bt-J0f4dHJ7CH03PX4f3dMSD_0CZnHtgfVxsUwgnSzqL_jQQ-lFNH6_R1HEaHtdVeWPzuaMySjuUcsy4gajxs-pLOmqlA9CHyXtxEeEOHFgpEnOHt_JGgWo-aaad0WzSDJA/s320/2c4993a9eddefa86ccea2ad78b7a0f0b_web.gif" /></a></div>Fernando Picardihttp://www.blogger.com/profile/03468454161475806862noreply@blogger.com0tag:blogger.com,1999:blog-1621366014237671023.post-20792100249662388232010-05-10T11:17:00.001-03:002010-05-12T11:27:36.488-03:00Grão de Bico e Abóbora<span class="Apple-style-span" style="color: #999966; font-family: Verdana, Arial, sans-serif; font-size: 14px; font-weight: bold;"><a href="http://terapiasnaturaisesaude.blogspot.com/2010/03/saiba-por-que-o-grao-de-bico-vale-ouro.html" style="color: #999966; text-decoration: none;">Saiba por que o grão-de-bico vale ouro</a></span><br />
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<div class="post-header" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 11px;"><div class="post-header-line-1"></div></div><div class="post-body entry-content" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 1.6em; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU3TDG_OITGqjrbV-addMIH1xx-7yJnkSHIlzdeYU-Wx2DjTfPczEZ3Ox9Sebx3L6M1d-lj0SrsoeYk2BBIcaVQ_ieB6cK5QYLtZPrQmwISbvKtMzJr01yjk2Ac2wkhQOspZ4u2V8OlDo/s1600-h/gr%C3%A3o+de+bico.jpg" style="color: #448888;"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5443651225928757826" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU3TDG_OITGqjrbV-addMIH1xx-7yJnkSHIlzdeYU-Wx2DjTfPczEZ3Ox9Sebx3L6M1d-lj0SrsoeYk2BBIcaVQ_ieB6cK5QYLtZPrQmwISbvKtMzJr01yjk2Ac2wkhQOspZ4u2V8OlDo/s320/gr%C3%A3o+de+bico.jpg" style="border-bottom-color: rgb(153, 187, 153); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(153, 187, 153); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(153, 187, 153); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(153, 187, 153); border-top-style: solid; border-top-width: 1px; cursor: pointer; display: block; height: 157px; margin-bottom: 10px; margin-left: auto; margin-right: auto; margin-top: 0px; padding-bottom: 4px; padding-left: 4px; padding-right: 4px; padding-top: 4px; text-align: center; width: 320px;" /></a><br />
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O grão-de-bico é um alimento mais rico do que o feijão em muitos aspectos. Entre 20 e 30% de sua constituição é pura proteína. Possui muitas fibras, zinco, potássio, ferro, cálcio e magnésio. Se for consumido todos os dias, faz ganhar massa muscular, aumenta o bom humor, reduz o nível de colesterol ruim e regula o intestino.<br />
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Mas sua qualidade mais famosa é de gerar felicidade: possui mais triptofano do que o feijão, o mesmo aminoácido essencial que faz do chocolate essa bela fonte de bem-estar e redução do estresse.<br />
“Em seres humanos metabolicamente normais, o aumento do consumo do grão-de-bico tem como conseqüência uma maior produção da serotonina”, destacam Leonardo S. Boiteux e Maria Esther de Noronha Fonseca, do Laboratório de Melhoramento Genético & Análise Genômica do Centro Nacional de Pesquisa de Hortaliças (CNPH) da Embrapa Hortaliças, em Brasília.<br />
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Por ter ômega 3 e 6, é indicado para prevenir doenças cardiovasculares. E quem tem diabetes ou está lutando contra a obesidade também pode se beneficiar da leguminosa.<br />
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Os pesquisadores da Embrapa Hortaliças destacam que as sementes do grão-de-bico também acumulam mais fitoestrogênios do que as do feijão - substâncias que têm ação preventiva na osteoporose e de problemas cardiovasculares. Os fitoestrogênios também são usados na reposição hormonal após a menopausa.</div><div class="post-body entry-content" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 1.6em; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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</div><div class="post-body entry-content" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 11px; line-height: 1.6em; margin-bottom: 0.75em; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 15px; -webkit-border-vertical-spacing: 15px; color: black; font-family: Georgia; font-size: 13px; line-height: normal;"></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 15px; -webkit-border-vertical-spacing: 15px; color: black; font-family: Georgia; font-size: 13px; line-height: normal;"><div style="clear: none;"><div style="clear: none;"><div style="clear: both; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 15px;"><span style="font-family: 'Times New Roman';"><span class="Apple-style-span" style="color: orange;"><span class="Apple-style-span" style="font-size: x-large;"><b>A Abóbora</b></span></span></span><span class="Apple-style-span" style="color: orange;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-size: x-large;"><b> </b></span><br />
</span></span></div></div></div><div style="clear: none;"><div style="clear: none;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.portalsaofrancisco.com.br/alfa/aboboras/imagens/abobora-13.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="http://www.portalsaofrancisco.com.br/alfa/aboboras/imagens/abobora-13.jpg" width="200" /></a></div><div style="clear: both; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 15px;"><span style="font-family: 'Times New Roman';"><span class="Apple-style-span" style="color: orange;"><span class="Apple-style-span" style="font-size: medium;"><br />
<span class="Apple-style-span" style="color: black;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> Alguns anos atrás, um meu ex-professor me mostrou uma análise de sangue; o que eu vi me deixou impressionado. Os cinco principais parâmetros do sangue, ou seja: uréia, colesterol, glicemia, lipídeos e triglicerídeos apresentavam valores que, em muito excediam os níveis permitidos.<br />
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Comentei que a pessoa com aqueles índices já deveria estar morta ou, se estava viva, isto seria apenas por teimosia. O professor, então, mostrou o nome do paciente que, até então, tinha sido ocultado pela sua mão. O paciente era ele mesmo!<br />
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Fiquei estupefato! E comentei: "Mas como? E o que você fez?". Com um sorriso, ele me apresentou a folha de uma outra análise, dizendo: "Agora, olhe esta, compare os valores dos parâmetros e veja as datas".<br />
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Foi o que eu fiz. Os valores dos parâmetros estavam nitidamente dentro das faixas recomendadas, o sangue estava perfeito, impecável, mas a surpresa aumentou, quando olhei as datas; a diferença era de apenas um mês (entre as duas análises da mesma pessoa)!<br />
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Perguntei: "Como conseguiu isso? Isso é, literalmente, um milagre!" Calmamente, ele respondeu que o milagre se deveu a seu médico, que lhe sugeriu um tratamento obtido de outro médico amigo. Este tratamento foi utilizado por mim mesmo, várias vezes, com impressionantes resultados. Aproximadamente, uma vez por ano, faço análise de meu sangue e, se algum dos parâmetros estiver apresentando tendência ao desarranjo, volto imediatamente a repetir esse processo. Sugiro que você o experimente.<br />
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Aqui está o SEGREDO: Semanalmente, por 4 semanas, compre, na feira ou em supermercado, pedaços de abóbora. Não deve ser a abóbora moranga e sim a abóbora grande, que costuma ser usada para fazer doce. Diariamente, descasque 100 gramas de abóbora, coloque os pedaços no liquidificador, junto com água (SÓ ÁGUA!), e bata bem, fazendo uma vitamina de abóbora com água.Tome essa vitamina em jejum, </span></span></span> </span></span></span><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> 15 a 20 minutosantes do desjejum (café da manhã). Faça issodurante um mês, toda vez que o seu sangue precisar ser corrigido. Poderá controlar o resultado, fazendo uma análise antes e outra depois do tratamento com a abóbora. De acordo com o médico, não há qualquer contra-indicação, por tratar--se apenas de um vegetal natural e água (não se usa açúcar!).<br />
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O professor, excelente engenheiro químico, estudou a abóbora para saber qual ou quais ingredientes ativos ela contém e concluiu, pelo menos parcialmente, que nela está presente um solvente do colesterol de baixo peso molecular : o colesterol mais nocivo e perigoso - LDL .<br />
Durante a primeira semana, a urina apresenta grande quantidade de colesterol LDL (de baixo peso molecular), o que se traduz em limpeza das artérias,inclusive as cerebrais, incrementando, assim, a memória da pessoa.<br />
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Há apenas um inconveniente: o sabor da abóbora crua não é muito agradável! Nada mais. <br />
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Porém, há um detalhe importante: nem a abóbora, nem a água poderão ir para a geladeira, porque a refrigeração destrói os ingredientes ativos da vitamina. Esta é a razão de ter que comprar, semanalmente, a abóbora, pois, fora da geladeira, ela se estraga rapidamente.<br />
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Referência:<br />
[1] Salvatore de Salvo e Mara Teresa de Salvo, Novos Segredos da Boa Saúde, Editado pela Biblioteca 24x7 [ </span></span> <a href="http://www.biblioteca24x7.com.br/" style="text-decoration: none;" target="_blank"><span class="Apple-style-span" style="color: black;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">www.biblioteca24x7. com.br</span></span></span></a><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> ], São Paulo-SP, novembro 2008. </span></span></div></div></div></span></div>Fernando Picardihttp://www.blogger.com/profile/03468454161475806862noreply@blogger.com0tag:blogger.com,1999:blog-1621366014237671023.post-66270367989785450262010-05-10T10:44:00.003-03:002010-05-10T18:27:12.001-03:00Lian Gong<div style="text-align: left;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>São exercícios externos tradicionais chineses especialmente desenvolvidos para prevenir e tratar doenças, e que foram recentemente reestruturados para 36 exercícios, por mestres e especialistas.</b></span></span></div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b><span class="Apple-style-span" style="font-size: small;"></span></b></span><br />
<span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b><span class="Apple-style-span" style="font-size: small;"></span></b></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><div style="text-align: left;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><b>Seus benefícios são absorvidos logo no primeiro mês de prática, as 18 terapias, como ficaram conhecidas, tem efeitos comprovados nas doenças das articulações e em outros distúrbios físicos.</b></span></span></div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: 13px;"></span></span> <span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: 13px;"></span></span><br />
<span class="Apple-style-span" style="font-size: 13px;"><div style="text-align: left;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: medium;">O lian gong ou lian kung, abrange todas as partes do corpo e atinge todas as articulações, pode ser dividido em seis grupo, contendo seis exercícios em cada grupo, sendo os mais divulgados e praticados apenas os três primeiros grupos, os 18 exercícios.</span></span></span></div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px;"></span></span></span> <span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px;"></span></span></span><br />
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; font-family: Arial, Helvetica, sans-serif; font-size: 11px;"><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><b>O ritmo é importante, e os exercícios devem ser feitos lentamente; posturas e posições são indispensáveis para uma execução correta; os membros (braços e pernas) e a coluna vertebral devem ser alongados ao máximo, dentro do limite de cada praticante, com a idéia de espreguiçar sem perder a forma. A respiração é um ponto fundamental no lian gong, devendo estar sempre em sincronia e harmonia com os movimentos, obedecendo a seus princípios.</b></span></span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: medium;"><b>Os 18 exercícios, são indicados para prevenir e aliviar dores no pescoço, ombros, costas, cintura e pernas.</b></span></span></div></span></span></span><br />
<div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; font-family: Arial, Helvetica, sans-serif; font-size: 11px;"><br />
</span></span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; font-family: Arial, Helvetica, sans-serif; font-size: 11px;"></span></span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; font-family: Arial, Helvetica, sans-serif; font-size: 11px;"></span></span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; font-family: Arial, Helvetica, sans-serif; font-size: 11px;"></span></span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; font-family: Arial, Helvetica, sans-serif; font-size: 11px;"></span></span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; font-family: Arial, Helvetica, sans-serif; font-size: 11px;"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 5; page-break-after: avoid; text-indent: 18.0pt;"><div style="text-align: center;"><b><u><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;">Primeiro Grupo</span></u></b><b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></b></div></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div style="text-align: center;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">Este grupo de exercícios alivia as dores do pescoço e dos ombros.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.1pt;">Para Fortalecimento do Pescoço</span></b><b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span style="font-family: 'Times New Roman', serif; font-size: 12pt;"><o:p></o:p></span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image001.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="138" src="http://www.espacoholistico.com.br/18terapias_arquivos/image001.jpg" width="200" /></a></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
<b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">Preparação: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">De pé, com os pés <span style="letter-spacing: 0.25pt;">separados a unia distância </span><span style="letter-spacing: 0.4pt;">ligeiramente maior que a largura </span><span style="letter-spacing: 0.7pt;">dos ombros. Apóie as mãos </span><span style="letter-spacing: 0.4pt;">levemente na cintura.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">1 -</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;"> Gire a cabeça o máximo possível </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">para a esquerda, acompanhando o </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">movimento com os olhos.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">2 -</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;"> Volte à posição de preparação.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.75pt;">3 -</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.75pt;"> Gire a cabeça o máximo possível </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">para a direita, acompanhando o </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">movimento com os olhos.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">4 -</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;"> Volte à posição de preparação.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">5</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;"> - Incline a cabeça para trás, </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">olhando para o alto.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">6 -</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;"> Volte à posição de preparação.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">7</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;"> - Incline a cabeça para a frente, </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">olhando para o chão. </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">8 Volte à posição de preparação. </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Repita o exercício de duas a quatro </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.5pt;">Ao girar e inclinar a cabeça, </span><span style="letter-spacing: 0.55pt;">mantenha o corpo ereto.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.6pt;">Ao inclinar a cabeça, toque o esterno com o queixo.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Áreas <span style="letter-spacing: 0.1pt;">atingidas: </span></span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">Músculos do pes</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">coço.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Efeitos físicos: Alivia a tensão e as </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">dores no pescoço e cura </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">o torcicolo.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt;">Fortalecimento dos Ombros</span></b><b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image002.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="168" src="http://www.espacoholistico.com.br/18terapias_arquivos/image002.jpg" width="320" /></a></div></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.25pt;">Preparação: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.75pt;">De pé, com os pés </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">separados a uma distância <span style="letter-spacing: 0.3pt;">ligeiramente maior que a largura </span><span style="letter-spacing: 0.35pt;">dos ombros. Contorne a cabeça com </span><span style="letter-spacing: 0.3pt;">as palmas das mãos abertas e fixe </span><span style="letter-spacing: 0.05pt;">o olhar à frente.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;"> Leve as mãos para os lados e </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">expanda o peito. Feche os punhos </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">frouxamente e, ao mesmo tempo, </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.15pt;">gire a cabeça para a esquerda. </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">Mantendo os cotovelos baixos, olhe </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">através das mãos em concha.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;"> Volte à posição de preparação.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">3 </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">e 4 Repita as fases 1 e 2, do lado </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">contrário.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">Repita o exercício de duas a quatro vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.2pt;">Ao expandir o peito, mantenha </span>os ombros para trás.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•Mantenha os cotovelos sempre na mesma altura.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.3pt;">Áreas </span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.15pt;">atingidas: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Músculos do pes<span style="letter-spacing: 0.55pt;">coço, ombros, costas e parte supe</span><span style="letter-spacing: 0.2pt;">rior dos braços.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Efeitos físicos: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">Alivia a tensão e ri</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">gidez do pescoço, ombros e costas, e </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">também a falta de flexibilidade dos </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">braços. Relaxa a região peitoral.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt;">Estendendo as mãos</span></b><b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image003.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="135" src="http://www.espacoholistico.com.br/18terapias_arquivos/image003.jpg" width="200" /></a></div><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">Preparação: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">De<b> </b></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">pé, com os pés </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">separados a uma distância </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">ligeiramente maior que a largura </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">dos ombros. Cerre os punhos </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">frouxamente e mantenha-os altos como se segurasse uma barra.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;"> Eleve os braços acima da cabeça, com os punhos abertos e as palmas </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">das mãos para fora. Incline a cabeça </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">para trás e olhe para os polegares.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;"> Volte d posição de preparação. </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Repita o exercício de duas a quatro vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 1; page-break-after: avoid; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.25pt;">Importante</span></b><b><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">• <span style="letter-spacing: 0.5pt;">Ao levantar os braços, expanda </span><span style="letter-spacing: 0.65pt;">o peito e contraia o abdômen. Não </span>prenda jamais a respiração.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">Áreas atingidas: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">Músculos do pesco</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">ço e da cintura.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Efeitos físicos: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.8pt;">Alivia a tensão e a </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">rigidez do pescoço, ombros, costas e </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">cintura. É bom para as articulações </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">dos ombros.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><span style="position: relative;"><span style="height: 31px; left: 681px; position: absolute; top: -21px; width: 37px;"> </span></span></div></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt;">Expandido o peito</span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: center; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image004.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="139" src="http://www.espacoholistico.com.br/18terapias_arquivos/image004.jpg" width="200" /></a></div><br />
<b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">Preparação: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">De<b> </b></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">pé, com os pés </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">separados a uma distância </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">ligeiramente maior que a largura </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">dos ombros. Cerre os punhos </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">frouxamente e mantenha-os altos como se segurasse uma barra.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;"> Eleve os braços acima da cabeça, com os punhos abertos e as palmas </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">das mãos para fora. Incline a cabeça </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">para trás e olhe para os polegares.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;"> Volte d posição de preparação. </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Repita o exercício de duas a quatro vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.25pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">• <span style="letter-spacing: 0.5pt;">Ao levantar os braços, expanda </span><span style="letter-spacing: 0.65pt;">o peito e contraia o abdômen. Não </span>prenda jamais a respiração.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">Áreas atingidas: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">Músculos do pesco</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">ço e da cintura.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Efeitos físicos: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.8pt;">Alivia a tensão e a </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">rigidez do pescoço, ombros, costas e </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">cintura. É bom para as articulações </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">dos ombros.<o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b style="mso-bidi-font-weight: normal;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 9pt; letter-spacing: 0.3pt;">Levantando a escapula</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: 'Times New Roman', serif; font-size: 9pt;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image005.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="131" src="http://www.espacoholistico.com.br/18terapias_arquivos/image005.jpg" width="320" /></a></div><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">Preparação: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">De pé, com os pés </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">separados a urna distância </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">ligeiramente maior que a largura </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">dos ombros.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;"> Flexione os braços, eleve os </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">cotovelos acima dos ombros e deixe </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">cair as mãos, os dorsos das mãos </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">voltados um para o outro. Ao </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">mesmo tempo, gire a cabeça para a esquerda.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;"> Deixe cair os cotovelos, leve as </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">mãos para cima e abaixe-as </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">lentamente; volte à posição de </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">preparação.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">3 </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">e <b>4</b> Repita as fases 1 e 2, do lado </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">contrário.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">Repita o exercício de duas a quatro vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.15pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.4pt;">Ao levantar os braços, não </span><span style="letter-spacing: 0.25pt;">encolha os ombros.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.1pt;">Mantenha os pulsos relaxados ao </span><span style="letter-spacing: 0.45pt;">longo de todo o exercício.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.05pt;">Regiões atingidas: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">Ombros e peito.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">Efeitos físicos: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">Fortalece as articula</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">ções dos ombros e a parte superior </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">dos braços.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt;">Levantando um braço</span></b><b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image006.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://www.espacoholistico.com.br/18terapias_arquivos/image006.jpg" width="110" /></a></div><br />
<b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.45pt;">Preparação: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.25pt;">De pé, com os pés </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">separados a uma distância </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">ligeiramente maior que a largura <span style="letter-spacing: 0.05pt;">dos ombros.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;"> Levante o braço esquerdo, a </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.25pt;">palma da mão voltada para cima, os </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">olhos fixos no dorso da mão. Ao <span style="letter-spacing: -0.05pt;">mesmo tempo, flexione o braço </span><span style="letter-spacing: 0.4pt;">direito e mantenha a mão nas </span><span style="letter-spacing: -0.15pt;">costas, na altura da cintura.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;"> <span style="letter-spacing: -0.05pt;">Volte à posição de preparação, </span><span style="letter-spacing: -0.1pt;">fixando o olhar na mão esquerda.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.95pt;">3</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.95pt;">e<b>4 </b>Repita a.; fases 1 e2, </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.15pt;">levantando o braço direito e </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">levando ás costas o esquerdo. Repita o exercício de duas a quatro </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.45pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: -0.05pt;">Ao levantar o braço, mantenha-o </span><span style="letter-spacing: 0.3pt;">reto e acompanhe a mão com os </span>olhos.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">Regiões </span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.4pt;">atingidas: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">Ao </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">levantar <span style="letter-spacing: -0.1pt;">o </span><span style="letter-spacing: 0.4pt;">braço e virar a palma da mão para </span><span style="letter-spacing: 0.2pt;">cima, faz-se trabalhar os músculos </span><span style="letter-spacing: -0.1pt;">dos ombros e pescoço.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.15pt;"> Efeitos físicos: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">Fortalece as articula</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">ções dos ombros e alivia dores no </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">pescoço, ombros e cintura.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
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</div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 8; page-break-after: avoid; text-align: center; text-indent: 18.0pt;"><b><u><span style="font-family: Tahoma, sans-serif; font-size: 10pt;">Segundo Grupo</span></u></b><b><span style="font-family: 'Times New Roman', serif; font-size: 10pt; letter-spacing: 0.25pt;"><o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: center; text-indent: 18.0pt;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: center; text-indent: 18.0pt;"><span style="position: relative;"><span style="height: 24px; left: 558px; position: absolute; top: -3px; width: 45px;"></span></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;">Este grupo de exercícios alivia as dores e a rigidez da cintura.</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"></div><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 14pt;"><o:p><br />
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<b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;">Alongamento com as mãos para o alto<span class="Apple-style-span" style="font-family: Arial; font-size: medium; font-weight: normal;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span></b></span></span></b><br />
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image007.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="124" src="http://www.espacoholistico.com.br/18terapias_arquivos/image007.jpg" width="320" /></a></div><br />
<b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.5pt;">Preparação: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">De pé, com os pés <span style="letter-spacing: 0.3pt;">(separados a uma distância </span><span style="letter-spacing: 0.4pt;">ligeiramente maior que a largura </span><span style="letter-spacing: 0.6pt;">dos ombros. Coloque as mãos contra o abdômen, os dedos </span><span style="letter-spacing: 0.4pt;">entrelaçados e as palmas das mãos </span><span style="letter-spacing: 0.25pt;">voltadas para cima.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.75pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.75pt;"> Levante as mãos acima da </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">cabeça, vire as palmas para fora e, <span style="letter-spacing: 0.4pt;">com a cabeça inclinada para trás e o </span><span style="letter-spacing: 0.55pt;">peito para fora, force-as para cima.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;"> Alongue os braços e faça uma </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">flexão para a esquerda.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">3</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;"> Repita a fase 2.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">4</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;"> Desça os braços para os lados e </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">volte á posição de preparação.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">5 </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">a <b>8</b> Repita as fases de 1 a 4, do </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">lado contrário.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Repita o exercício de duas a quatro vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">A o alongar os braços, </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">mantenha os cotovelos e o tronco </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">retos.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">Regiões atingidas: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">Pescoço e cintu</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">ra, e também ombros, braços e de</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">dos.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">Efeitos físicos:</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;"> Fortalece as articula</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">ções do pescoço, ombros e cintura, </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">e mantém a coluna vertebral reta.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt;">Empurrando para fora em torção</span></b><b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image008.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="115" src="http://www.espacoholistico.com.br/18terapias_arquivos/image008.jpg" width="200" /></a></div><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">Preparação: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">De pé, com os pés <span style="letter-spacing: 0.3pt;">separados a uma distância </span><span style="letter-spacing: 0.4pt;">ligeiramente maior que a largura </span><span style="letter-spacing: 0.45pt;">dos ombros, os punhos na cintura.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.75pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.75pt;"> Abra o punho direito e force a </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">mão aberta para a frente, enquanto </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">torce o corpo para a esquerda, até </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">que o cotovelo esquerdo e o braço </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">direito fiquem numa mesma linha. </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">Olhe fixo para o cotovelo esquerdo.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;"> Volte à posição de preparação. </span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">3 </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.75pt;">e 4 Repita as fases 1 e 2, do lado </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">contrário,</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">Repita o exercício de duas a quatro </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">Efeitos físicos: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">Alivia a rigidez do </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">pescoço, <span style="letter-spacing: -0.1pt;">cintura </span>e <span style="letter-spacing: 0.1pt;">ombros.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 8pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">• <span style="letter-spacing: 0.8pt;">Ao torcer o corpo, mantenha os </span><span style="letter-spacing: 0.5pt;">pés no lugar e as pernas retas. </span><span style="letter-spacing: 0.6pt;">Repita o exercício de duas a quatro.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">Regiões </span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">atingidas: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">Cintura, </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">om<span style="letter-spacing: 0.45pt;">bros, pescoço e costas.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">Efeitos Físicos</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">: Alivia rigidez do pescoço, cintura e ombros.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;">Rotação da Região pélvica</span></b><b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image009.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="111" src="http://www.espacoholistico.com.br/18terapias_arquivos/image009.jpg" width="200" /></a></div><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.15pt;">Preparação:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.15pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">De pé, com os pés</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.65pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">separados a uma distância</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">ligeiramente maior que a largura</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.25pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">dos ombros, as mãos na cintura, os</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.15pt;">polegares d frente.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.5pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">Gire a região pélvica no sentido horário, contando até quatro. "Um,</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.5pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">dois, três, quatro."</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">Gire a região pélvica no sentido</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">anti-horário, contando mais quatro</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.15pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">tempos. "Cinco, seis, sete, oito."</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 1; page-break-after: avoid; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">Importante</span></b><b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.05pt;">Ao girar a região pélvica, comece fazendo pequenos círculos,</span></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">aumentando-os gradativamente.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.3pt;">Mantenha as pernas retas e os</span></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.3pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">pés no lugar.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.4pt;">Use as mãos para segurar o</span></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">corpo.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.05pt;">Região atingida:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.05pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">Cintura.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">Efeitos físicos:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">Alivia a rigidez na</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.1pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">cintura e no sacro.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><span style="position: relative;"><span style="height: 32px; left: 689px; position: absolute; top: -29px; width: 34px;"> </span></span></div><b><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><o:p><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: medium; font-weight: normal;"><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt;">Braços e Cintura</span></b></span></o:p></span></b><br />
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</div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: center; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image010.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="140" src="http://www.espacoholistico.com.br/18terapias_arquivos/image010.jpg" width="320" /></a></div><br />
<b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Preparação:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">De pé, com os pés</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">separados a uma distância</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.35pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">ligeiramente maior que a largura</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">dos ombros, as mãos cruzadas em</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.65pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">frente ao abdômen.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Eleve os braços acima da cabeça.</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">Incline a cabeça para trás, fixe o</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">olhar nas costas das mãos,</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.5pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">mantenha o peito para fora e o</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">abdômen contraído.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.55pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">Abaixe os braços ao nível dos</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.55pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">ombros, as palmas para cima.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">3</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.55pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">Vire as palmas das mãos para</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.55pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">baixo e curve-se para a frente até</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">tocar o chão com os dedos.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">4</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.7pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">Cruze as mãos.</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.7pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">S a 8 Repita as fases de 1 a 4, e</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.3pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">volte à posição de preparação.</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.25pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Repita o exercício de duas a quatro vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">Mantenha as pernas retas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">Regiões atingidas:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">Cintura e pernas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">Efeitos físicos:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.3pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Alivia as dores e a</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">rigidez do pescoço, costas e cintura.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.5pt;">Impulsionando a mão com uma perna flexionada e a outra estendida</span></b><b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image011.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="143" src="http://www.espacoholistico.com.br/18terapias_arquivos/image011.jpg" width="320" /></a></div><br />
<span style="font-family: 'Times New Roman', serif; font-size: 12pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">Preparação:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.15pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">De pé, com as pernas</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.3pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">bem afastadas e punhos na cintura.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.5pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">Gire para a esquerda, mantendo</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.5pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">estendida a perna direita, flexione</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.3pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">o joelho esquerdo. Ao mesmo</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.7pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">tempo, abra o punho direito</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.55pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">e impulsione a mão para a frente.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.55pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">Volte à posição d e preparação.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">3 e 4</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.25pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">Repita as fases 1 e 2, do lado.</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.65pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Repita o exercício de duas a quatro </span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">vezes, contando cada vez até oito. </span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">Na fase 1, mantenha o braço, a</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.5pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">cintura e a perna retos.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.05pt;">Regiões atingidas:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.05pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">Cintura e pernas</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.15pt;">Efeitos físicos:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.15pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">Alivia a rigidez do</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">pescoço, cintura, costas, braços e </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.35pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">pernas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt;">Tocando os pés com as mãos</span></b><b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image012.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="135" src="http://www.espacoholistico.com.br/18terapias_arquivos/image012.jpg" width="320" /></a></div><br />
<span style="font-family: 'Times New Roman', serif; font-size: 12pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">Preparação: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.85pt;">De </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">pé, </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">em posição de s</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">entido.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;"> Ponha as mãos em frente ao </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">abdômen, os dedos entrelaçados e </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">as palmas das mãos voltadas para </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">cima.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;"> Levante as mãos, as palmas para </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">cima, até </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">que </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">os braços fiquem </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">retos.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">3</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;"> Incline-se para a frente até que </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">as mãos toquem os pés.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">4 </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">Volte à posição de preparação. </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Repita o exercício de duas a quatro vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.25pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.3pt;">Ao se inclinar para a frente, </span><span style="letter-spacing: 0.35pt;">mantenha os joelhos retos e </span><span style="letter-spacing: 0.7pt;">alongue ao máximo os braços.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">Regiões </span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.15pt;">atingidas: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Ao </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">se </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">alongar, </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">pescoço e cintura. Ao se curvar, cin</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">tura e pernas.</span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.05pt;">Efeitos </span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">físicos: </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">Alivia </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">rigidez da <span style="letter-spacing: 0.25pt;">cintura, costas e pernas.</span></span><span style="font-family: 'Times New Roman', serif; font-size: 8pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><br />
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</div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-align: center; text-indent: 18.0pt;"><b><u><span style="font-family: Tahoma, sans-serif;">Terceiro Grupo</span></u></b><b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: center; text-indent: 18.0pt;"></div><table align="left" cellpadding="0" cellspacing="0"><tbody>
<tr> <td height="10" width="510"></td> </tr>
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<div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Times New Roman', serif; font-size: 13px;"> </span></div><span class="Apple-style-span" style="font-family: Tahoma, sans-serif; font-size: 11px;"><div style="text-align: center;">Este grupo previne e alivia dores nos quadris e pernas. </div></span><br />
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</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><span style="position: relative;"><span style="height: 36px; left: 686px; position: absolute; top: -31px; width: 36px;"> </span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image013.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="140" src="http://www.espacoholistico.com.br/18terapias_arquivos/image013.jpg" width="320" /></a></div><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.25pt;"><span class="Apple-style-span" style="font-family: Arial; font-size: medium; font-weight: normal;"><br />
</span>Rotação dos Joelhos</span></b><b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></b><br />
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<div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: right; text-indent: 18.0pt;"><span style="font-family: 'Times New Roman', serif; font-size: 12pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">Preparação:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.2pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">Incline-se para frente</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">e ponha as mãos sobre os joelhos.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Movimente os joelhos em</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">círculo, no sentido horário.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">Volte à posição de preparação.</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Repita o exercício de duas a quatro</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Faça oito movimentos no sentido</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.75pt;">horário, e depois mais oito em sentido contrário </span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">Importante </span></b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.35pt;">Ao fazer a rotação, descreva</span><span style="letter-spacing: 0.1pt;">.</span></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.1pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">círculos tão grandes quanto possível.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">Regiões atingidas:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.1pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">Joelhos e tornozelos</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Efeitos físicos:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">Alivia a rigidez e</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.1pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">previne a fraqueza de joelhos e tornozelos.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt;">Giro de 45 graus</span></b><b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></b></div><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: right; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image014.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="165" src="http://www.espacoholistico.com.br/18terapias_arquivos/image014.jpg" width="320" /></a></div><br />
<span style="font-family: 'Times New Roman', serif; font-size: 12pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.3pt;">Preparação:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.3pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.05pt;">De pé,</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">as pernas bem</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">afastadas, as mãos na cintura e os</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.35pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.25pt;">polegares para trás.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">Flexione o joelho direito e gire</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">o corpo para a esquerda, em um</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">ângulo de 45 graus.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">Volte à posição de preparação.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">3</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">Flexione o joelho esquerdo e gire</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.05pt;">o corpo para a direita,</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.5pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">em um ângulo de 45 graus.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">4</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">Repita a fase</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.95pt;">2</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">vezes.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">Repita o exercício de duas a quatro vezes, contando cada vez até oito. </span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">Importante</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;"> </span></b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.15pt;">Ao flexionar o joelho, mantenha</span></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.15pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">a tíbia perpendicular ao chão. 0</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.5pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">corpo também deve ficar reto.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Regiões atingidas:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">Músculos das coxas e das pernas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Efeitos físicos:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">Alivia a rigidez da</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">cintura, quadris, pernas, joelhos e</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.25pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">tornozelos.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;">Agachando</span></b><b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image015.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="88" src="http://www.espacoholistico.com.br/18terapias_arquivos/image015.jpg" width="320" /></a></div><br />
<span style="font-family: 'Times New Roman', serif; font-size: 12pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.3pt;">Preparação:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.3pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.05pt;">De pé,</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.45pt;">em</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">posição</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.05pt;">de</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">sentido.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">Incline-se para a frente,</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">ponha</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.1pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">as mãos sobre os joelhos e mantenha</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.15pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">as pernas estendidas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">Agache-se com as mãos sobre os</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">joelhos.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">3</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Coloque as mãos sobre os pés e</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.3pt;">estenda as pernas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">4</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.65pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">Volte</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.65pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">à posição d e preparação.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Repita o exercício de duas a quatro</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">vezes, contando cada vez até oito,</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.25pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.25pt;">Ao inclinar-se para a frente,</span></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.25pt;"> </span><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">mantenha os joelhos retos e estique</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.2pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">o máximo possível os braço.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">Regiões atingidas:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.15pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">Ao se agachar</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.35pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">coxas</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">e joelhos; ao se esticar, coxas</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.35pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">e pernas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Efeitos físicos:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Alivia a rigidez nos</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">quadris, joelhos e pernas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;">Flexão e Alongamento</span></b><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"> </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt;"><o:p></o:p></span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image016.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="116" src="http://www.espacoholistico.com.br/18terapias_arquivos/image016.jpg" width="200" /></a></div><span style="font-family: Tahoma, sans-serif; font-size: 12pt;"><br />
</span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.25pt;">Preparação:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.25pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">De pé, os pés</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">separados</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.3pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">a uma distância correspondente à</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">largura dos ombros.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">1</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">Incline-se para a frente e coloque</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">a mão direita no joelho esquerdo;</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.55pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">mantenha as pernas estendidas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.3pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">Flexione ligeiramente os joelhos,</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.3pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">leve a mão esquerda acima da</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">cabeça, a palma da mão voltada</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">para cima, e fixe o olhar no dorso</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.7pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">da mão.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">3</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.65pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">Estique as pernas e coloque a</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.65pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">mão esquerda no joelho direito.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">4</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">Volte à posição de preparação.</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.85pt;">S a 8 Repita as fases de 1 a 4, do</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.85pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">lado contrário.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">Repita o exercício de duas a quatro vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
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</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.2pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span style="position: relative;"><span style="height: 35px; left: 679px; position: absolute; top: -30px; width: 36px;"> </span></span></div><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;"><span class="Apple-style-span" style="font-family: Arial; font-size: medium;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">Ao dobrar os joelhos, não mova</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.65pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.75pt;">os pés e mantenha o tórax ereto.</span></span>•<span style="letter-spacing: 0.3pt;">Pode continuar esse exercício</span></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.3pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">com a repetição da fase 2, citei</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.15pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">sentido contrário, depois da fase 3.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span><br />
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<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Regiões atingidas:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">Músculos do pes</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">coço, dos ombros, da cintura e das</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.55pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">pernas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Efeitos físicos:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">Alivia a dor e a rigi</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">dez do pescoço, ombros, cintura e</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">pernas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;">Levantando o joelho ao peito com as mãos</span></b><b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image017.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="127" src="http://www.espacoholistico.com.br/18terapias_arquivos/image017.jpg" width="200" /></a></div></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">Preparação:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.1pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">De pé, em posição de</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">sentido.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.15pt;">1</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.15pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.15pt;">Dê um</span><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.15pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.05pt;">passo à frente com o pé</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.3pt;">esquerdo e, com o calcanhar direito</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.3pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">levantado, passe o peso do corpo</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">para a perna esquerda. Ao mesmo</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">tempo, levante os braços acima da</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.35pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">cabeça, as palmas das mãos voltadas</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">uma para a outra; mantenha a</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.05pt;">cabeça para trás e peito erguido.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">Levante o joelho direito e deixe</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">os braços caírem para os lados.</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.25pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">Envolva firmemente o joelho com</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.15pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.05pt;">as mãos e puxe-o para o peito,</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">mantendo a perna esquerda</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.05pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">estendida.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">3</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.15pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">Repita a fase 1.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">4</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Volte à posição d e preparação.</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">S a 8 Repita as fases de 1 a 4, do</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.1pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">lado contrário.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">Repita o exercício de duas a quatro</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.35pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 1; page-break-after: avoid; text-indent: 18.0pt;"><b><span style="font-family: Tahoma, sans-serif; font-size: 8pt;">Importante</span></b><b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.35pt;">Ao envolver o joelho e trazê-lo</span></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.35pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">para o peito, mantenha a perna de</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">sustentação reta e firme.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: -0.1pt;">Regiões atingidas:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: -0.1pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">Pernas e joelhos.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">Efeitos físicos:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.1pt;">Alivia a rigidez dos</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.1pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">quadris e pernas e aumenta a flexi</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.15pt;">bilidade dos joelhos.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-outline-level: 6; page-break-after: avoid; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;">A caminhada do Herói</span></b><b><span style="font-family: 'Times New Roman', serif;"><o:p></o:p></span></b></div><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: right; text-indent: 18.0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="http://www.espacoholistico.com.br/18terapias_arquivos/image018.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="117" src="http://www.espacoholistico.com.br/18terapias_arquivos/image018.jpg" width="320" /></a></div><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">Preparação: De pé, ereto, as mãos</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.5pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">na cintura.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">1 Dê um passo à frente com o pé</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">esquerdo, tocando o chão primeiro</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">com o calcanhar. Passe o peso do</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.7pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">corpo para a perna esquerda e</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">levante o calcanhar direito.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">2</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">Abaixe o calcanhar direito,</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">flexione ligeiramente o joelho</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.25pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">direito e passe o peso do corpo para a perna direita. Levante o pé</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">esquerdo de modo que apenas o</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.65pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">calcanhar toque o chão.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.85pt;">3</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.85pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.85pt;">e</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.85pt;"> </span><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.85pt;">4</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.85pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.85pt;">Repita as fases 1 e 2,</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.85pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.35pt;">invertendo as pernas.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">5</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">Apóie o corpo na perna direita</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">e levante o calcanhar esquerdo.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">6</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Transfira o peso do corpo para a</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">perna esquerda, flexione o joelho</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">esquerdo e levante a ponta do pé</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.65pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">direito, o calcanhar no chão.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">7</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.7pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">Estenda a perna esquerda, dê um</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.7pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">passo para trás com o pé direito e</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.5pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">flexione o joelho. Transfira o peso do corpo para a perna direita.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">8</span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">Volte à posição de preparação.</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">Repita o exercício de duas a quatro</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">vezes, contando cada vez até oito.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.05pt;">Importante</span></b><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.55pt;">Mantenha a corpo ereto durante</span></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.55pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">todo o exercício.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt;">•<span style="letter-spacing: 0.6pt;">Ao dar o passo para a frente ou para trás, mantenha a cabeça</span></span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.65pt;">erguida e o peito para fora.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.2pt;">Regiões atingidas:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.2pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">Quando o peso</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.7pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">do corpo está na perna esquerda, os</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.55pt;">músculos da perna esquerda e o</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.55pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.7pt;">tornozelo direito. Quando o peso do</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.7pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.6pt;">corpo está na perna direita, os músculos da perna direita e o tornozelo</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.6pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.5pt;">esquerdo.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">Efeitos físicos:</span></b><b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.25pt;"> </span></b><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.25pt;">Alivia a rigidez das</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.25pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.75pt;">pernas e joelhos e aumenta a flexi</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.4pt;">bilidade das articulações dos joelhos</span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.4pt;"> </span><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 8pt; letter-spacing: 0.45pt;">e tornozelos.</span><span style="font-family: 'Times New Roman', serif; font-size: 10pt;"><o:p></o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><br />
Fonte: <a href="http://www.espacoholistico.com.br/18terapias.htm">http://www.espacoholistico.com.br/18terapias.htm</a><br />
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</div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;">VIDEO - 1ª PARTE</span></div><div class="MsoNormal" style="margin-bottom: 0cm; text-indent: 18pt;"><span class="Apple-style-span" style="font-family: Tahoma, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/HqGIG-WQm2M&hl=pt_BR&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/HqGIG-WQm2M&hl=pt_BR&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></span></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"><o:p><br />
</o:p></span></div><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-indent: 18.0pt;"><span lang="PT" style="font-family: Tahoma, sans-serif; font-size: 10pt; letter-spacing: 0.45pt;"><o:p>VIDEO - 2ª PARTE</o:p></span></div><div class="MsoNormal" style="margin-bottom: 0.0001pt; text-indent: 18pt;"><span lang="PT"><o:p><span class="Apple-style-span" style="font-family: Tahoma, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><a href="http://www.youtube.com/watch?v=0K2QrDGr-ME"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/0K2QrDGr-ME&hl=pt_BR&fs=1&color1=0x234900&color2=0x4e9e00"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/0K2QrDGr-ME&hl=pt_BR&fs=1&color1=0x234900&color2=0x4e9e00" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></a></span></span></o:p></span></div><div class="MsoNormal" style="margin-bottom: 0.0001pt; text-indent: 18pt;"><span lang="PT"><o:p><span class="Apple-style-span" style="font-family: Tahoma, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></o:p></span></div><div class="MsoNormal" style="margin-bottom: 0.0001pt; text-indent: 18pt;"><span lang="PT"><o:p><span class="Apple-style-span" style="font-family: Tahoma, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">VIDEO - 3ª PARTE</span></span></o:p></span></div><div class="MsoNormal" style="margin-bottom: 0.0001pt; text-indent: 18pt;"><span class="Apple-style-span" style="font-family: Tahoma, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/dmu4I9O2uig&hl=pt_BR&fs=1&color1=0x234900&color2=0x4e9e00"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/dmu4I9O2uig&hl=pt_BR&fs=1&color1=0x234900&color2=0x4e9e00" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></span></span></div></span></div>Fernando Picardihttp://www.blogger.com/profile/03468454161475806862noreply@blogger.com2tag:blogger.com,1999:blog-1621366014237671023.post-47505550521574581932010-05-10T10:09:00.000-03:002010-05-10T10:24:40.463-03:00<div><br /></div><div>Bem vindos!</div><div>Meu nome é Fernando Picardi, moro em Belo Horizonte. </div><div>Sou Massoterapeuta e Acupunturista.</div><div><br /></div><div>A idéia desse blog é passar para frente todo o conhecimento que venho adquirindo desde que entrei na área de terapia natural.</div><div><br /></div><div>Espero poder ajudar muitas pessoas. E se alguém desejar fazer alguma pergunta e/ou fazer um pedido sobre algum assunto das terapias naturais, vou ter muito prazer em responder de acordo com meus conhecimentos e pesquisas que vou realizar.</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYKFULDUegvHOMP3osm699WtpbPKr6rKzIOB1qyEgrqfehPST1MBtTmxRqfFzvlEfGbZiIzPp4Z4NIpUnD1bn-HC267-mSC7SA6gjluR2m157-d8PdQLIm1SW6rpPqFJgNgLmVLuhiQw/s1600/Lotus.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 283px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYKFULDUegvHOMP3osm699WtpbPKr6rKzIOB1qyEgrqfehPST1MBtTmxRqfFzvlEfGbZiIzPp4Z4NIpUnD1bn-HC267-mSC7SA6gjluR2m157-d8PdQLIm1SW6rpPqFJgNgLmVLuhiQw/s320/Lotus.gif" border="0" alt="" id="BLOGGER_PHOTO_ID_5469628198524453922" /></a>Fernando Picardihttp://www.blogger.com/profile/03468454161475806862noreply@blogger.com0