If you might have entry to cables, you can also do a seated cable row since they are very comparable.
Since the single-arm dumbbell row is a compound motion,
perform it close to the start of a back-focused exercise.
You can also carry out this exercise with a kettlebell should
you don’t have entry to dumbbells. Fortunately there are many barbell row
alternatives you are in a position to do to build and strengthen your again. We’ve put together our definitive list of the highest 10
bent-over row options below!
These muscle tissue are located within the upper again, primarily responsible for shoulder blades’ retraction, protraction, and stabilization. You should emphasize these muscles extra if you want to
develop a cobra back. Heather Jacques is a former collegiate athlete that graduated from Grand Valley State College with a Bachelor of Science in Athletic Coaching.

Finally, a fantastic t-bar row alternative will goal the muscle
tissue of the back similarly, which are the latissimus dorsi, rhomboids, trapezius, and posterior deltoids.
Moreover, a great t-bar row various will place
minimal loading on the lumbar spine. The single arm nature of the dumbbell row allows
you to target comparable musculature as the t-bar row
due to the neutral grip that is used on this exercise.

T-bar rows help you build extra thickness and depth in your again muscles.

Bent-over barbell rows are more effective at rising the width of your back.

In different words, any variation of the row is ideal, and you’ll see plenty
of them right here. We’ll embrace barbell and dumbbell-based actions, and some band and TRX based movements.

This can be a stepping-stone exercise for those who can not
perform a body weight pull-up. You can carry out it as either
a body-weight exercise, utilizing a pair of light-weight dumbbells or perhaps a resistance band.

Simply loop it over a roof joist or tree department, or tie a knot in your band and shut it
in a door. To do single-arm lat pulldowns, simply exchange your traditional bar with a
D-shaped handle. Not only can you work one side of your lats at a time, however you can also rotate your wrist as you prepare, which might help take
stress off your elbow joint and may prevent elbow pain. The primary lat pulldown is a bilateral train, which suggests it actually works
your left and proper arm on the same time.
In addition, the barbell row isn’t quite as efficient because the lat pulldown for
coaching the lats. Technically, the Yates row is more of
a barbell row variation than it’s an alternative. However, the reason I’m including it on this listing
is principally because the upright torso place implies that it’s not as hard on the spinal erectors as common bent-over rows.
This means the decrease again is going to be
involved to a higher extent than the chest-supported row.

While some folks can do bent-over rows safely, they’re an harm ready to occur for others.
The dumbbell seal row is similar to the barbell version of the exercise, except
that you are able to work all sides of the lats and traps separately from the opposite.
This stops the weaker facet from taking on and the bar from arising in an uneven method.

The dumbbell model also permits you to more carefully replicate the hand positioning
of the cable seated row exercise.
It’s just like a one-arm dumbbell row, but you’ll be standing in a lunge place somewhat than putting one knee on a bench.

Some bent-over rows options, just like the seated cable row,
are extraordinarily in style, and you’ll see lifters perform them in gyms in all
places. This is a good seated cable row alternative,
as it allows you to make the transition from free weights to isolation or machine exercises.

Dumbbell pullovers are more of a seated cable row alternative
if you are interested in isolating your lat muscular tissues.
Different muscles like your biceps, core, shoulders, and so on. won’t need to do a lot.
This seated cable row alternative is completed with one facet at a time, unilaterally.
This may help you keep away from using one arm more than the opposite which might
result in muscle imbalances. T-bar rows provide very related benefits as seated cable
rows but they will be slightly more difficult for your decrease again and erector
spinae. The major downside of replacing seated cable rows with inverted rows is that you may be not ready to make use of that a lot external
resistance.
By adjusting the bench angle or grip width, you’ll be able to shift the
main target to the upper or lower back muscular tissues, offering a well-rounded exercise.
The chest-supported dumbbell row is a bent-over row different focusing on the
lats, traps, rhomboids, and biceps for newbie and intermediate lifters and athletes.

Inverted rows are finest carried out on the smith machine, as it permits
you to change the height of the barbell respective to your peak.
One also can use suspension trainers (TRX, gymnast rings) for the inverted rows.
It is doubtless considered one of the largest muscle tissue within the physique and runs through the mid-spine to the
higher arm bone. The lats are concerned in varied higher physique actions,
together with shoulder extension, adduction, and scapular retraction, in addition to
trunk rotation and pulling activities.
Being a personal trainer with a diploma in fitness and
health promotion and background in nutrition I truly have been actively
coaching myself for over 10 years now and have been thinking
about it even longer. One factor I really have
realized over time is no matter what you would possibly be doing when it comes to coaching or exercise it at all
times leads back to one key issue and that is restoration. As A End Result Of all you want is a towel this train can be carried out wherever.
For a visual information to performing the Meadows row, here’s a helpful video from John Rusin.
Nevertheless, since you don’t should assist the weight of your head
and upper body, it’s nonetheless a lot easier on your decrease
again than the barbell row. With the inverted row, you perform a
rowing motion whereas hanging from a suspension trainer, gymnastic rings or
even a barbell supported on an influence rack.
If wide-grip pull-ups are very tough for
you, you’ll find a way to substitute this train with lat pulldowns.
The form is very similar and each workout routines work the same muscle teams.

It’s completely fantastic to go for one sort of cardio
training over one other. Plus, as rowing is low impact, it’s also slightly gentler on your joints than working.
Your again and shoulders are getting a fantastic workout here with the rowing movement, with no
help from the legs, meaning they’re working extra onerous.
When bringing the weights up, attempt to envisage holding a pencil in between your shoulder blades at the prime of the motion; that’s how
carefully pinned they need to be. This train isn’t taking half in favourites – it
is a crowd-pleaser for lifters of all stripes.
Regulate the weight dial to dial up or down the depth,
and also you’re in enterprise. Seated and strapped into this beast, you are gifted with a stability increase,
letting those stabilizer muscles off the hook a bit.

Start your journey with inverted rows by adopting an overhand grip that
exceeds the width of your shoulders slightly. This positioning
could additionally be tailored to fit each individual’s distinctive consolation and strength capacities.
One of the advantages of inverted rows is that they permit you to mimic the movement pattern of the bent-over row
whereas lowering the stress on your lower back.
By adjusting the angle of your physique and grip
place, you can goal different areas of your again, including the upper and decrease regions.
Since you don’t need to make use of your lower
back and hamstrings to stabilize your self, the incline dumbbell row different
lets you isolate your again muscles more and forestall decrease back ache.
Many new lifters find body rows simpler to perform than pull-ups,
making it the proper back train and various to the bent-over row for house exercises.
You can use outdoor health club gear – corresponding to a
tricep dip stand – and even the ladder bars in an average children’s playground.

As such, you don’t have to fret about balancing the load or coordinating your actions.
Because of this, most exercisers will have the power
to use heavier weights which may be very useful for muscle energy and hypertrophy.
The medial or aspect deltoid, located on the skin of your shoulders, provides your upper physique its width.

If rowing workouts have a downside, it is that they place a lot of stress on your lower back.
Utilizing one dumbbell means you have an arm
free to help your upper body. Bent-over rows, done with a barbell, dumbbells, or
a resistance band, are all good in your lats, however you should also
take care not to spherical your again as doing so may
cause damage. Rowing is a wonderful way to construct muscle and burn calories, making rowing machines a particularly popular piece of kit.
However, when you don’t have entry to a minimal of one, it may be troublesome to know tips
on how to get the identical benefits from other exercises.

When concentrating on this region of the again, the lats typically respond
better to vertical pulling exercises such because
the lat pulldown. Pull ups are a difficult compound exercise that’s primarily going to work the muscular tissues
of your upper again; particularly, the lats serving to you to build a
wider again. Aside from activating your mid-back muscular tissues, this efficient
train will also work your glutes and enhance shoulder and core stability.
The Gorilla row is a great muscle building exercise that’s
going to activate pretty much your whole upper
again muscular tissues as nicely as your biceps and posterior deltoids utilizing just a pair of kettlebells.
Hold your shoulders pulled down and back all through the exercise to keep away from partaking your traps and rhomboids.
Actively retracting your shoulder blades protects your shoulder joint
and ensures you goal the right muscle teams. Weighted rowing variations just like
the unilateral dumbbell bent-over row construct a stronger back.

So the higher and center back would be the true limiting factor for this train in comparability with your
lower again, core, or forearms. As they squeeze their lats, the handles must be pulled towards the shoulders by bending the elbows towards the
sides of the torso. Named after long-time Mr. Olympia legend Dorian Yates, the
Yates row is simply as distinct amongst its friends because of its extra vertical torso orientation and traditionally underhand grip.
In addition, the bent over row is characterized by
a wider than shoulder-width pronated hand orientation, of which isn’t the most effective for recruitment of the biceps brachii.
I’m personally an enormous fan of unilateral workout routines, however
it might not be proper to incorporate one in its place for a bilateral movement.
Individuals who lack shoulder mobility may even struggle to get a full range of movement
on this exercise. Pay Attention to your body and experiment with a spread of workouts to search out your personal list of best movements.

Often occasions I see athletes place their off-hand too close to their knee
on the bench and/or place their grounded foot too close to the bench.
This leads to them being too cramped, making it tough to realize proper positioning.
No Matter the reason, when you need some Bent Over Barbell Row alternate options, you’re
in the best place. Enhance your workout routines with useful
suggestions and tips to raise your health recreation.
Renegade Rows are an efficient way to incorporate some core coaching to associate with your
Dumbbell Row. So, whereas the chest isn’t supported as with a Chest Supported Row,
the core may be very actively involved which can help enhance low back well being in most lifters.
TRX Rows, or Ring Rows if you have a set of health club rings, are
similar to Inverted Rows. It’s primarily a bodyweight
train the place you can increase or lower the difficulty of the
train by changing the angle at which you work.

Stay up to date with the newest insights, specialists tips, and confirmed methods to enhance your powerlifting performance and elevate
your power coaching journey.
In pursuit of crafting the final word bent over row
approach and attaining formidable upper body power,
barbell bent over rows take center stage alongside complementary
actions similar to pull ups. It’s not just brute power that bent over rows bestow
upon their practitioners. By supporting muscles essential for
backbone alignment and shoulder retraction, these workout routines contribute in path of standing upright extra naturally.
They provide increased vitality expenditure that is useful for weight control while
concurrently strengthening. Having a stable back exercise like the barbell
row in your exercise routine is essential, however having options up your sleeve may help make
your exercise even higher.
The banded row doesn’t utilize a really high absolute load or instantly place strain on the posterior chain. Because of this, the banded row isn’t very fatiguing, which might permit
you to take this exercise to failure multiple occasions all through
the week. This train solely requires a resistance band which allows you to take this health club on the street, to a hotel,
or just train at residence. In a t-bar row, one finish of the bar goes to be fastened to the bottom by landmine.
This will allow for a linear bar path which will decrease the technical requirements of the exercise.

The TRX Excessive Row will assist construct a thick again and develop shoulder
stabilizers and decrease again muscle tissue. This exercise does a better job of simulating the angle of the Hammer Power excessive row than barbell workout routines.
The standing high cable row moves your arms by way of an identical motion angle as the Hammer Strength excessive
row.
The Pendlay row is slightly just like the standard barbell row however with a
stricter method needed to pull it off. The row additionally engages the rhomboids,
trapezius, and rear deltoids, which play a major function in retracting and stabilizing the shoulder blades.
If you struggle with your balance, house your ft out wider
for a more steady base. Shield your spine by preserving your gaze straight down between your hands and your chin tucked barely.
The slower, extra managed lifting pace makes the regular barbell row higher suited
to folks wanting a bigger, more muscular again. The inverted row
is often accomplished with a suspension coach or gymnastic rings.

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When compared to Athletic Greens, Live it Up Tremendous Greens’ 20+ all-natural superfood components could not look like sufficient.
Greens powders touts specific attainable health benefits that might be probably achieved by taking their product every day.
Whereas Athletic Greens and Stay it Up Super Greens overlap in a few of their claimed potential well being benefits, each arrives
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Thomas Youngerman is an entrepreneur and author within the health and wellness
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He has a powerful understanding of diet, complement formulations,
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Athletic Greens has over 75 ingredients, together with vitamins, minerals,
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Athletic Greens is a complete daily supplement that provides a variety
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Athletic Greens can also be useful for athletes and health fanatics
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Athletic Greens is a superfood powder that beats out
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Take a take a glance at this complete Athletic Greens review to see how we decided this nutritional supplement to be one of many prime three greatest superfood drinks available on the market.
Principally, the extra health benefits you’re after,
then the more components you need to get in.
I hardly crave espresso anymore.Since I began taking AG1,
I feel energetic and focused. Sadly, fixed muscle aches
and low energy can kill your love for train and impact your daily activities.
It’s frustrating when restoration after a hard workout takes too lengthy.

E-mail marketing campaigns goal existing prospects, encouraging repeat purchases with
personalised provides. This strategy nurtures brand loyalty and keeps the community engaged round the benefits of their products.
Adopting these varied techniques ensures that Athletic Greens successfully addresses
completely different segments of the market. By providing rewards and exclusive content material, Athletic
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These initiatives collectively contribute to a
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The firm also invests in content material marketing methods to teach
consumers on the benefits of its product.

If you’re looking for a high-quality product and don’t thoughts spending an additional dollar or two a serving, it’s a no brainer that this powder is right for you.
Regardless Of not being utterly transparent about
its ingredient portions (and some questionable ingredients),
I can vouch for the advantages it brings. Athletic Greens might additionally assist hormone perform,
mainly as a result of specific micronutrients.
The model is well-known for creating AG1, a comprehensive day by day health complement formulated to assist sustained power, digestion, and general well-being.
Finally, Athletic Greens do comprise a blend of important nutritional vitamins
and minerals, however research means that many people can get sufficient of those nutrients by consuming an adequate food
plan. Those who’ve a poor high quality food plan are prone to experience improved health and functioning if
they utilize Athletic Greens, but for many
individuals, the additional nutritional vitamins and minerals aren’t totally essential.
AG1 is a science-driven method of vitamins, minerals, gut-friendly micro organism, conventional mushrooms, fibre, enzymes and natural plant compounds—all in a single scoop, designed
to drink every day. The ingredients in AG1 are sourced and optimised for bioavailability, which means they work along with
your physique to deliver their meant advantages.
AG1 is examined for tons of of pesticides and is certified by
an unbiased high quality and safety certification program,
Cologne List®.
However, there are some notable variations between the 2 products.
No, you don’t should refrigerate Athletic Greens as a result of it is not a pre-made green drink.
Athletic Greens storage is fairly simple since it’s just a dry greens powder, so you’ll
have the ability to merely retailer it in your pantry. Nonetheless,
you should combine it in with chilly water or cold
juice because the style is generally pretty bad if the green drink is warm…you undoubtedly want it to be cold
at the time of consumption. Think about that for a second…our high ranked green powder supplement
offers 50% extra greens per serving, and but, it still costs less than Athletic
Greens. This value is simply too excessive unless the product gets
significantly more potent a while quickly, which isn’t prone
to occur. The price is absurd except they considerably increase the amount
of nutrients.
In summation, the main method that is attainable for a green drink that can help you probably lose weight is by serving as a meal substitute supplement.
If it has excessive protein and excessive fiber content, you’ll have
the ability to exchange your breakfast together with your green drink, thereby lowering your calorie intake.
What I’m saying is that green drinks can potentially help IF they
are utilized correctly. Another purpose health dietary supplements just like the
Total Dwelling Drink can doubtlessly assist with weight loss is because they’ve a really excessive fiber content.

Fiber swells up in your stomach upon consumption, which
makes you feel full. Athletic Greens doesn’t have as excessive of a fiber content because the Total Living Drink, but it nonetheless has sufficient fiber that will assist you feel full.

Not to say, heartburn, constipation, and
diarrhea are all the outcomes of digestion issues.

With a hundred forty five elements between the two products,
it’s difficult to make a direct comparability.
AG 1 has a slightly larger serving measurement, twelve grams, versus
eleven in Beyond Greens. Although we respect the AG 1 formulation, they use proprietary blends, further rising the problem of comparing compounds.
Green Vibrance has a fully clear Supplement Facts panel, a distinct benefit in our opinion.
In quick Athletic Greens is sweet, but it’s not the most
effective greens powder. Greens powder merchandise corresponding to Athletic Greens AG1 are a well-liked complement made famous
by social media influencers for their capacity to be an “all in one” resolution to wellness.
Coming in at $100 for a month’s provide, AG1 may look like a
convenient, albeit costly, different for providing a concentrated source of vitamins.
This one-and-done greens powder has an ingredient record that contains greater
than 75 nutritional vitamins and minerals, in addition to a handful of high quality whole foods and adaptogens.

Antioxidants are magical, which is why green powders
usually contain a high concentration of them. Antioxidants
are naturally occurring in nutrient dense raw superfoods, which
is why superfood supplements are usually so rich in them.
I personally take my greens powder every day as part of a morning smoothie.
It’s no secret that fruits, greens, nutritional
vitamins, minerals, grasses, algae, and pretty much anything that’s good for
you doesn’t style good. However, if you just combine your scoop
of greens powder in with some orange juice, bananas, and blueberries
(that’s my personal green drink recipe), it really
tastes superb.
Discover our skilled comparison of two of the preferred greens supplement manufacturers
available on the market and find out why we choose
Live it Up Super Greens for dietary power. Each Rheal and Athletic Greens provide one-time purchases so you probably can attempt the merchandise.

However, if you need to make green superfood powers a habit, they also have subscriptions which work out
cheaper. Athletic Greens has so many different micro-nutrients that it’s
exhausting to make a case for Rheal when it comes to making a nutritional
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totally different merchandise that do differ in nutritional value.

Whereas most individuals give Athletic Greens a five-star review, a minority don’t price the product
favorably. Some shoppers state that Athletic Greens is merely too costly and does not provide sufficient benefits
to be value the cost. Others point out that other merchandise in the
marketplace are cheaper and embrace the identical elements.
– Athletic Greens contains a probiotic blend, which may live up to the product’s promise to promote
digestive health. The body of research with probiotics suggests that
they will benefit people who undergo from diarrhea,
constipation, or well being situations like inflammatory bowel ailments.
A evaluate of multiple studies evaluated the results of dietary nitrate supplements, that are
believed to improve exercise efficiency due to the helpful effects of nitrates on the vascular
system. Beetroot is taken into account a dietary supply of nitrate and was the complement of alternative in most
of the research included within the evaluation.
In this evaluate, We’ll break down what Athletic Greens AG1 can do for you, serving to you determine if it’s the right alternative.
Companies like AMRA sell bovine (cow) colostrum as a powder supplement in travel
stick or jar choices. AMRA sells 30-single-serving
stick packs for $39.99 unflavored and $49.ninety nine flavored, while the majority jar version is for $109.99 for
roughly a four-month supply.
It’s a bit dear but I liked all the vitamins and minerals inside of it.
Every serving of Athletic Greens AG1 contains
a healthy concoction of nutritional vitamins, minerals, and entire food-sourced
ingredients. These whole food-sourced ingredients embody probiotics,
prebiotics, adaptogens, and digestive enzymes.
Key vitamins included in the AG1 formula embody vitamin C, vitamin D3, vitamin E, zinc,
magnesium, and selenium. When evaluating Athletic Greens or AG1, it could serve as a priceless addition to one’s day by day well being
routine, but particular person outcomes could vary significantly.

The product, launched by an organization known for its dedication to foundational diet, goals
to ship complete nutrient assist in one simple serving.

This attribute gives the product an edge over many multivitamins and even some meal replacements.
If you need further vitamins from complete foods, GNC Extremely Greens is a
good choice. GNC Superfoods Ultra Greens have a vegetarian formulation made from over 26 superfoods.
The common particular person needs 1-3 cups of vegetables every day to take care of an lively way of
life. Powdered greens are a straightforward way to attain this objective without drastically changing your eating habits.
However, these highly effective powdered greens work best with a longtime and hearty meal plan.
Moreover, podcast sponsorships further prolong outreach by tapping
into listeners who prioritize health and wellness. This multi-faceted
approach not solely will increase brand awareness but in addition fosters a stronger reference to potential prospects.
A sturdy immune system is just as essential for good well being as
figuring out often and staying away from tobacco and alcohol.
As such, Athletic Greens and Stay it Up Tremendous Greens could be the better decisions if you’re on the lookout for that all-in-one help.

Live it Up Super Greens stands out by being entirely devoid of artificial sweeteners, flavors,
added sugar or sweeteners, genetically modified organisms, caffeine, herbicides, and pesticides.
Patriot Greens are advertised for an older population and have fewer nutritional vitamins.

For these reasons, Athletic Greens are higher than Huel in case your aim is most health throughout a
weight loss journey. On the other hand, Athletic Greens has virtually double the servings as a Huel package
deal. Athletic Greens don’t supply this luxury, however they can successfully make up for
what your common food regimen is lacking. Athletic Greens are guaranteed to help in sleep,
joint health, mind functions, and no matter different areas you lack.
Its cardiovascular advantages come from flax, hemp,
and chia seeds that the manufacturer’s state have
been clinically confirmed to boost your heart’s situation.
There is a caveat right here although as we don’t know the precise breakdown of the components within the proprietary mix.
If you could have a particular allergy or sensitivity to any
elements, you could want to choose another. You should also contemplate that
transport will also be added to the overall cost of one-off or
subscription choices, pushing the daily price to
over $3. Apparently a few customers reported they style as having a “Very artificial flavor”
and “tastes completely horrible and the aftertaste is even worse”.

With Athletic Greens, I was immediately
impressed by its complete formulation. It felt like an all-in-one solution, especially on busy mornings when I needed
to skip a extra elaborate breakfast. Whereas Athletic
Greens provide a broader strategy, Primal Greens ship targeted
advantages that prioritize simplicity and foundational well being.
The company behind Primal Greens is devoted to creating merchandise
that merge convenience with quality to advertise higher dwelling.

Next to this a lot of the whole meals ingredients have a high antioxidant content.
Primarily the wheatgrass, spirulina, barley leaf, chlorella, green tea leaf extract, grapeseed extract, and cocoa bean polyphenol.

Just as with the other components we can’t know precisely what is
within the AG1 combination. I prepared Athletic Greens
in accordance with the really helpful directions. I additionally delved into
the ingredient record of Athletic Greens, examining the seventy five included components to determine their quality and potential
advantages. I appeared for components such as green vegetables,
digestive enzymes, and probiotic bacteria, that are key in promoting
total health. I additionally assessed Athletic Greens’ ease of use, being attentive to the product’s solubility and the comfort of incorporating it into day by day routines.

Additionally, their greens are produced in a facility that adheres
to strict guidelines to help reduce the danger of allergen cross-contamination. Reishi mushroom powder has been linked to immune
support, as properly as power and stamina, although extra
studies are needed to confirm these health claims. In the next sections, we’ll dissect every ingredient
mix, highlighting Athletic Greens’ greatest nutritional features as properly as the place there could also be room for enchancment.
Now that we’ve had a bird’s eye view of AG1’s Supplement Details panel and
ingredient list, it’s time to do a thorough investigation into the Athletic Greens formulation. Both of those brands have impressive certifications, formulation, and
customer service teams, but as you’ve most likely learned throughout this Flora vs Athletic Greens evaluation, every little thing else is
pretty different. If you’re nonetheless having trouble
coming to a choice, I’ll lay things out here for you. Each of these manufacturers
perceive that, and while they’re actually priceless, high quality, and value it, they get
that it can be somewhat exhausting to pull the set off and commit to buying daily dietary supplements.

Nevertheless, The CDC lately reported that solely 10% of American adults consume sufficient vegetables, whereas only 12.3% eat sufficient fruits.
Athletic Greens utilizes various metrics to assess the effectiveness
of its advertising campaigns. Key efficiency
indicators embrace customer acquisition cost, return on investment,
and engagement rates throughout completely different
platforms.

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olá! não saberia te dizer, mas acredito q o pillow ajuda a aumentar o tempo de vida do colchão sim… mas se ficou mais confortável, continue.

Meu colchão tem três meses de uso, não adaptei com o pillow, me deu muita dor nas costas, virei do outro lado onde não tem pillow, foi uma maravilha, não tive mais dores nas costas.
Posso continuar usando do lado que não tem pillow, isso vai diminuir a vida útil do colchão, qual o dano vai causar?

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oi Malu! Só é possível virar de cabeça para baixo se seu colchão tiver pillow top dos 2 lados. O meu, no caso, tem. Caso contrário, só é possível girá-lo mesmo.

Mesmo com o Pillow Top você vira ele ao contrário? (para baixo).

que bom que gostou, bjoss

heheh verdade, colchão precisa de atenção especial ne 😉 bjoss

Obrigada pelas dicas!

Nossa, que genial a ideia da etiquetinha! Meu colchão tá uma miséria, faz tempo que preciso trocar e vou "empurrando com a barriga"… amei as dicas! 😉
Bjo, Rê!
Manu
http://www.simplichique.com.br