{"id":58,"date":"2026-04-10T13:48:46","date_gmt":"2026-04-10T11:48:46","guid":{"rendered":"https:\/\/sevancentresalut.es\/blog\/?p=58"},"modified":"2026-04-10T13:48:46","modified_gmt":"2026-04-10T11:48:46","slug":"exercicis-mobilitat-persones-grans-terrassa","status":"publish","type":"post","link":"https:\/\/sevancentresalut.es\/blog\/exercicis-mobilitat-persones-grans-terrassa\/","title":{"rendered":"Exercicis de Mobilitat per a Persones Grans: Guia Pr\u00e0ctica"},"content":{"rendered":"<p>Mantenir-se actiu i m\u00f2bil \u00e9s fonamental per gaudir d&#8217;una bona qualitat de vida a qualsevol edat. <strong>Especialment rellevant<\/strong> per a les persones grans, els <strong>exercicis de mobilitat<\/strong> ajuden a preservar l&#8217;autonomia, prevenir caigudes i reduir el dolor articular. Al nostre <strong><a href=\"https:\/\/sevancentresalut.es\/fisioterapia.html\">centre de fisioter\u00e0pia a Terrassa<\/a><\/strong>, ajudem persones grans a mantenir-se actives amb exercicis segurs i efectius.<\/p>\n<p><strong>A m\u00e9s<\/strong>, no cal ser un atleta per beneficiar-se de l&#8217;activitat f\u00edsica. <strong>De fet<\/strong>, amb nom\u00e9s 15-20 minuts diaris d&#8217;exercicis suaus, es poden aconseguir millores significatives en la mobilitat i l&#8217;equilibri.<\/p>\n<h2>Per qu\u00e8 s\u00f3n importants els exercicis de mobilitat?<\/h2>\n<p>Amb l&#8217;edat, \u00e9s natural que els m\u00fasculs perdin for\u00e7a, les articulacions es tornin m\u00e9s r\u00edgides i l&#8217;equilibri disminueixi. <strong>No obstant aix\u00f2<\/strong>, aquests canvis no s\u00f3n inevitables. Els <strong>exercicis de mobilitat<\/strong> ajuden a:<\/p>\n<ul>\n<li>Mantenir la flexibilitat de les articulacions<\/li>\n<li>Enfortir els m\u00fasculs i millorar l&#8217;equilibri<\/li>\n<li>Prevenir caigudes i lesions<\/li>\n<li>Reduir el dolor articular i la rigidesa<\/li>\n<li>Millorar la postura i la coordinaci\u00f3<\/li>\n<li>Preservar l&#8217;autonomia en les activitats quotidianes<\/li>\n<\/ul>\n<p><strong>Per tant<\/strong>, practicar exercicis regularment \u00e9s una de les millors inversions per a la salut a la tercera edat.<\/p>\n<h2>Consells abans de comen\u00e7ar<\/h2>\n<p><strong>En primer lloc<\/strong>, abans de comen\u00e7ar qualsevol rutina d&#8217;exercicis, tingues en compte aquestes recomanacions dels nostres <strong>fisioterapeutes especialitzats a Terrassa<\/strong>:<\/p>\n<p><strong>Consulta el teu metge o fisioterapeuta<\/strong><\/p>\n<p>Si tens alguna condici\u00f3 m\u00e8dica, dolor cr\u00f2nic o has patit lesions recentment, consulta un professional abans de comen\u00e7ar. <strong>D&#8217;aquesta manera<\/strong>, et podem dissenyar una rutina adaptada a les teves necessitats.<\/p>\n<p><strong>Comen\u00e7a suaument<\/strong><\/p>\n<p>No for\u00e7is el cos des del primer dia. <strong>Aix\u00ed mateix<\/strong>, augmenta la intensitat i durada dels exercicis progressivament.<\/p>\n<p><strong>Escolta el teu cos<\/strong><\/p>\n<p>Una mica de mol\u00e8stia muscular \u00e9s normal, per\u00f2 el dolor intens no ho \u00e9s. <strong>Per descomptat<\/strong>, para si sents dolor agut i consulta un <strong>fisioterapeuta<\/strong>.<\/p>\n<p><strong>Mant\u00e9n-te hidratat<\/strong><\/p>\n<p>Beu aigua abans, durant i despr\u00e9s dels exercicis. <strong>A m\u00e9s a m\u00e9s<\/strong>, la hidrataci\u00f3 ajuda a prevenir rampes i millora la recuperaci\u00f3 muscular.<\/p>\n<h2>Exercicis de mobilitat recomanats<\/h2>\n<p>Aquests <strong>exercicis de mobilitat per a persones grans<\/strong> s\u00f3n segurs, f\u00e0cils de fer a casa i molt efectius. <strong>En segon lloc<\/strong>, pots fer-los dempeus (amb suport) o assegut segons la teva condici\u00f3 f\u00edsica.<\/p>\n<h3>1. Rotacions de coll<\/h3>\n<p><strong>Objectiu:<\/strong> Millorar la mobilitat cervical i reduir la rigidesa del coll.<\/p>\n<p><strong>Com fer-ho:<\/strong><\/p>\n<ul>\n<li>Assegut o dempeus amb l&#8217;esquena recta<\/li>\n<li>Gira el cap suaument cap a la dreta, mant\u00e9n 3 segons<\/li>\n<li>Torna al centre i gira cap a l&#8217;esquerra<\/li>\n<li>Repeteix 5 vegades a cada costat<\/li>\n<\/ul>\n<p><strong>Consell:<\/strong> Fes moviments lents i controlats, sense for\u00e7ar.<\/p>\n<h3>2. Elevacions d&#8217;espatlles<\/h3>\n<p><strong>Objectiu:<\/strong> Alliberar tensions a les espatlles i millorar la mobilitat.<\/p>\n<p><strong>Com fer-ho:<\/strong><\/p>\n<ul>\n<li>Assegut o dempeus amb els bra\u00e7os relaxats als costats<\/li>\n<li>Eleva les espatlles cap a les orelles<\/li>\n<li>Mant\u00e9n 3 segons i baixa lentament<\/li>\n<li>Repeteix 10 vegades<\/li>\n<\/ul>\n<h3>3. Cercles amb els bra\u00e7os<\/h3>\n<p><strong>Objectiu:<\/strong> Mantenir la mobilitat de les espatlles.<\/p>\n<p><strong>Com fer-ho:<\/strong><\/p>\n<ul>\n<li>Dempeus o assegut, est\u00e9n els bra\u00e7os als costats<\/li>\n<li>Fes cercles petits cap endavant 10 vegades<\/li>\n<li>Despr\u00e9s fes cercles cap endarrere 10 vegades<\/li>\n<\/ul>\n<p><strong>Tanmateix<\/strong>, si tens problemes d&#8217;equilibri, fes aquest exercici assegut.<\/p>\n<h3>4. Flexi\u00f3 de genolls assegut<\/h3>\n<p><strong>Objectiu:<\/strong> Enfortir els m\u00fasculs dels qu\u00e0driceps i millorar la mobilitat del genoll.<\/p>\n<p><strong>Com fer-ho:<\/strong><\/p>\n<ul>\n<li>Assegut en una cadira amb l&#8217;esquena recta<\/li>\n<li>Est\u00e9n una cama cap endavant fins que estigui recta<\/li>\n<li>Mant\u00e9n 3 segons i baixa lentament<\/li>\n<li>Repeteix 10 vegades amb cada cama<\/li>\n<\/ul>\n<h3>5. Elevacions de talons<\/h3>\n<p><strong>Objectiu:<\/strong> Enfortir els bessons i millorar l&#8217;equilibri.<\/p>\n<p><strong>Com fer-ho:<\/strong><\/p>\n<ul>\n<li>Dempeus, amb les mans recolzades en una cadira per equilibri<\/li>\n<li>Aixeca&#8217;t de puntetes<\/li>\n<li>Mant\u00e9n 2-3 segons i baixa lentament<\/li>\n<li>Repeteix 10-15 vegades<\/li>\n<\/ul>\n<p><strong>Igualment<\/strong>, aquest exercici tamb\u00e9 ajuda a prevenir caigudes.<\/p>\n<h3>6. Marxa al lloc<\/h3>\n<p><strong>Objectiu:<\/strong> Activar la circulaci\u00f3 i millorar la coordinaci\u00f3.<\/p>\n<p><strong>Com fer-ho:<\/strong><\/p>\n<ul>\n<li>Dempeus, amb les mans recolzades si cal<\/li>\n<li>Aixeca els genolls alternativament com si marxessis<\/li>\n<li>Fes-ho durant 30-60 segons<\/li>\n<\/ul>\n<h3>7. Estirament de qu\u00e0driceps dempeus<\/h3>\n<p><strong>Objectiu:<\/strong> Estirar els m\u00fasculs de la part frontal de la cuixa.<\/p>\n<p><strong>Com fer-ho:<\/strong><\/p>\n<ul>\n<li>Dempeus, amb una m\u00e0 recolzada en una cadira<\/li>\n<li>Doblega un genoll i agafa el turmell amb l&#8217;altra m\u00e0<\/li>\n<li>Mant\u00e9n 15-20 segons<\/li>\n<li>Repeteix amb l&#8217;altra cama<\/li>\n<\/ul>\n<p><strong>D&#8217;altra banda<\/strong>, si no arribes al turmell, utilitza una cinta o tovallola.<\/p>\n<h3>8. Gir de tronc assegut<\/h3>\n<p><strong>Objectiu:<\/strong> Millorar la mobilitat de la columna i reduir la rigidesa lumbar.<\/p>\n<p><strong>Com fer-ho:<\/strong><\/p>\n<ul>\n<li>Assegut amb l&#8217;esquena recta<\/li>\n<li>Gira el tronc cap a la dreta, ajudant-te amb les mans<\/li>\n<li>Mant\u00e9n 5-10 segons<\/li>\n<li>Repeteix cap a l&#8217;esquerra<\/li>\n<li>Fes 5 repeticions a cada costat<\/li>\n<\/ul>\n<h2>Rutina di\u00e0ria recomanada<\/h2>\n<p><strong>Per comen\u00e7ar<\/strong>, pots seguir aquesta rutina simple:<\/p>\n<ul>\n<li><strong>Mat\u00ed (10 minuts):<\/strong> Rotacions de coll, elevacions d&#8217;espatlles, cercles amb bra\u00e7os<\/li>\n<li><strong>Migdia (10 minuts):<\/strong> Flexi\u00f3 de genolls, elevacions de talons, marxa al lloc<\/li>\n<li><strong>Vespre (10 minuts):<\/strong> Estiraments de qu\u00e0driceps, gir de tronc, respiracions profundes<\/li>\n<\/ul>\n<p><strong>A continuaci\u00f3<\/strong>, quan et sentis m\u00e9s c\u00f2mode, pots augmentar les repeticions o afegir m\u00e9s exercicis.<\/p>\n<h2>Beneficis de la fisioter\u00e0pia per a persones grans<\/h2>\n<p><strong>M\u00e9s notable<\/strong> que fer exercicis sols, treballar amb un <strong>fisioterapeuta especialitzat<\/strong> t\u00e9 avantatges importants:<\/p>\n<ul>\n<li>Programa personalitzat segons les teves necessitats i limitacions<\/li>\n<li>Supervisi\u00f3 professional per evitar lesions<\/li>\n<li>Tractament de dolors i mol\u00e8sties existents<\/li>\n<li>Millora de l&#8217;equilibri i prevenci\u00f3 de caigudes<\/li>\n<li>Consells sobre ajudes t\u00e8cniques (bast\u00f3, caminador, etc.)<\/li>\n<\/ul>\n<p><strong>Per tant<\/strong>, a <strong>Sevan Centre Salut<\/strong>, el teu centre de <strong>fisioter\u00e0pia a Terrassa<\/strong>, dissenyem programes d&#8217;exercicis adaptats a persones grans. <strong>D&#8217;aquesta manera<\/strong>, t&#8217;ajudem a mantenir l&#8217;autonomia, reduir el dolor i millorar la qualitat de vida.<\/p>\n<p><strong>Finalment<\/strong>, recorda que mai \u00e9s tard per comen\u00e7ar a moure&#8217;t. <strong>En conclusi\u00f3<\/strong>, amb const\u00e0ncia i els exercicis adequats, pots mantenir-te actiu i independent durant molts anys.<\/p>\n<p><em>Segueix-nos per m\u00e9s consells de salut:<\/em><\/p>\n<ul>\n<li><a href=\"https:\/\/www.instagram.com\/sevancentresalut\/\" target=\"_blank\" rel=\"noopener\">Instagram @sevancentresalut<\/a><\/li>\n<li><a href=\"https:\/\/www.facebook.com\/sevancentresalut\/\" target=\"_blank\" rel=\"noopener\">Facebook Sevan Centre Salut<\/a><\/li>\n<\/ul>\n<hr>\n<p><strong>Equip de Sevan Centre Salut &#8211; Fisioter\u00e0pia a Terrassa<\/strong><br \/>\n\ud83d\udccd Pla\u00e7a del Progr\u00e9s, 19 &#8211; Terrassa<br \/>\n\ud83d\udcde 93 115 16 86 | \ud83d\udcac WhatsApp: 670 635 652<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mantenir-se actiu i m\u00f2bil \u00e9s fonamental per gaudir d&#8217;una bona qualitat de vida a qualsevol edat. Especialment rellevant per a les persones grans, els exercicis de mobilitat ajuden a preservar &#8230; <a title=\"Exercicis de Mobilitat per a Persones Grans: Guia Pr\u00e0ctica\" class=\"read-more\" href=\"https:\/\/sevancentresalut.es\/blog\/exercicis-mobilitat-persones-grans-terrassa\/\" aria-label=\"M\u00e9s informaci\u00f3 sobre Exercicis de Mobilitat per a Persones Grans: Guia Pr\u00e0ctica\">Llegiu m\u00e9s<\/a><\/p>\n","protected":false},"author":1,"featured_media":61,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[34,29,21,30,33,31],"class_list":["post-58","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercicis","tag-autonomia","tag-exercicis-mobilitat","tag-fisioterapia-terrassa","tag-persones-grans","tag-prevencio-caigudes","tag-tercera-edat"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercicis de Mobilitat per a Persones Grans | Fisioter\u00e0pia Terrassa<\/title>\n<meta name=\"description\" content=\"Exercicis de mobilitat per a persones grans recomanats per fisioterapeutes. 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