{"id":8096,"date":"2023-01-08T00:00:00","date_gmt":"2023-01-07T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/ked-budete-dodrziavat-tieto-rady-rozlucite-sa-s-bolestou-chrbta-natrvalo\/"},"modified":"2023-01-08T00:00:00","modified_gmt":"2023-01-07T23:00:00","slug":"ked-budete-dodrziavat-tieto-rady-rozlucite-sa-s-bolestou-chrbta-natrvalo","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/ked-budete-dodrziavat-tieto-rady-rozlucite-sa-s-bolestou-chrbta-natrvalo\/","title":{"rendered":"Ke\u010f budete dodr\u017eiava\u0165 tieto rady, rozl\u00fa\u010dite sa s boles\u0165ou chrbta natrvalo!"},"content":{"rendered":"

A, Ako na dom\u00e1ce pr\u00e1ce tak, aby to nebolo utrpenie pre v\u00e1\u0161 chrb\u00e1t<\/h3>\n

B, Dom\u00e1ce tipy ako si pom\u00f4\u017eete aj vy sami<\/h3>\n

C, Jednoduch\u00e9 cviky, ktor\u00e9 maj\u00fa v\u00fdsledky u\u017e po p\u00e1r d\u0148och<\/h3>\n

<\/h3>\n

 <\/p>\n

A, Ako na dom\u00e1ce pr\u00e1ce tak, aby to nebolo utrpenie pre v\u00e1\u0161 chrb\u00e1t<\/h3>\n

 <\/p>\n

Z\u00e1kern\u00fd stra\u0161iak chrbtice – um\u00fdvanie riadu!<\/h3>\n

Mo\u017eno si to neuvedomujete, ale um\u00fdvanie riadu m\u00f4\u017ee v skuto\u010dnosti poriadne rozbehn\u00fa\u0165 boles\u0165<\/strong> chrbta.<\/p>\n

Hlbok\u00e9 drezy vy\u017eaduj\u00fa, aby sa \u013eudia predklonili a vydr\u017eali v ohnutej polohe dlh\u0161\u00ed \u010das.<\/p>\n

Chrbtov\u00e9 platni\u010dky a m\u00e4kk\u00e9 tkaniv\u00e1 chrbtice t\u00fdm trpia<\/strong>, najm\u00e4 pri energickom um\u00fdvan\u00ed tohto ne\u00faprosn\u00e9ho riadu.<\/p>\n

 <\/p>\n

Ako zn\u00ed\u017ei\u0165 boles\u0165 pri um\u00fdvan\u00ed riadu?<\/h3>\n

Jednoduch\u00fd sp\u00f4sob, ako sa vyhn\u00fa\u0165 bolesti chrbta z um\u00fdvania riadu, je skuto\u010dne nen\u00e1ro\u010dn\u00fd.<\/p>\n

Otvorte jedny z dvierok skrinky pod um\u00fdvadlom, a polo\u017ete jednu nohu dovn\u00fatra.<\/p>\n

To poskytuje oporu – pomocou nohy ako p\u00e1ky na minimaliz\u00e1ciu oh\u00fdbania<\/strong> v p\u00e1se.<\/p>\n

Ak v\u00e1\u0161 drez nem\u00e1 spodn\u00fa skrinku, na pomoc pou\u017eite stoli\u010dku s n\u00edzkym schod\u00edkom alebo mal\u00fa \u0161katu\u013eku<\/strong>.<\/p>\n

 <\/p>\n Um\u00fdvajte riad s vy\u0161\u0161ie spomenut\u00fdmi tipmi, a vyhnite sa bolesti! Zdroj: medicalnewstoday.com\n

 <\/p>\n

\u00da\u013eava od bolesti pri vys\u00e1van\u00ed a um\u00fdvan\u00ed podlahy<\/h3>\n

Vys\u00e1vanie a um\u00fdvanie podlahy tie\u017e nie je \u017eiadna prech\u00e1dzka ru\u017eovou z\u00e1hradou.<\/p>\n

V pr\u00edpade v\u00e4\u010d\u0161\u00edch priestorov m\u00f4\u017ee by\u0165 upratovanie \u017eiv\u00fdm utrpen\u00edm<\/strong>.<\/p>\n

Mus\u00edme neust\u00e1le na\u0165ahova\u0165 ruky do r\u00f4znych smerov, \u010do sp\u00f4sobuje, \u017ee sa predkl\u00e1\u0148ame a nam\u00e1hame si chrb\u00e1t.<\/p>\n

\u013dudia pri t\u00fdchto pr\u00e1cach \u010dasto minimalizuj\u00fa pohyby nohami, \u010do nam\u00e1ha chrbtov\u00e9 svaly<\/strong> a sp\u00f4sobuje ich nadmern\u00e9 natiahnutie.<\/p>\n

Najlep\u0161\u00edm sp\u00f4sobom, ako sa vyhn\u00fa\u0165 bolestiam chrbta pri t\u00fdchto pr\u00e1cach, je udr\u017eiava\u0165 ramen\u00e1 a boky v pohybe v smere va\u0161ej pr\u00e1ce<\/strong>.<\/p>\n

Namiesto toho, aby ste st\u00e1li len v jednej polohe a na vykonanie pr\u00e1ce v\u00fdrazne pou\u017e\u00edvali ruky a chrb\u00e1t, dajte do pohybu cel\u00e9 telo<\/strong>.<\/p>\n

\u00c1no, va\u0161e dom\u00e1ce pr\u00e1ce m\u00f4\u017eu dokonca sl\u00fa\u017ei\u0165 aj ako cvi\u010denie!:)<\/strong><\/p>\n

 <\/p>\n

B, Dom\u00e1ce tipy ako si pom\u00f4\u017eete aj vy sami<\/h3>\n

 <\/p>\n

#1 H\u00fdbte sa<\/h3>\n

Be\u017en\u00e1 myln\u00e1 predstava u \u013eud\u00ed s boles\u0165ou chrbta je, \u017ee nem\u00f4\u017eu zosta\u0165 akt\u00edvni.<\/strong><\/p>\n

Sna\u017ete sa dr\u017ea\u0165 krok so svojou obvyklou \u00farov\u0148ou dennej aktivity a pohybu.<\/p>\n

M\u00f4\u017ee to by\u0165 svi\u017en\u00e1 30-min\u00fatov\u00e1 prech\u00e1dzka alebo ven\u010denie v\u00e1\u0161ho psa<\/strong>.<\/p>\n

Sedav\u00fd stav umo\u017e\u0148uje oslabenie svalov<\/strong> okolo chrbtice, t\u00fdm p\u00e1dom prich\u00e1dza zhor\u0161enie v \u010fal\u0161\u00edch oblastiach chrbitce, a to m\u00f4\u017ee vies\u0165 k dlhodobej bolesti.<\/p>\n

 <\/p>\n Dbajte o spr\u00e1vne dr\u017eanie tela najm\u00e4 ke\u010f m\u00e1te sedav\u00e9 zamestnanie. Zdroj: medicalnewstoday.com\n

 <\/p>\n

#2 Dbajte o spr\u00e1vne dr\u017eanie tela<\/h3>\n

Spr\u00e1vne dr\u017eanie tela okrem in\u00e9ho pom\u00e1ha aj\u00a0zmierni\u0165 tlak na spodn\u00fa \u010das\u0165<\/strong> chrbta.<\/p>\n

Zamerajte sa na to, aby bola hlava vycentrovan\u00e1 nad panvou. Nekr\u010dte ramen\u00e1, ani nena\u0165ahujte bradu dopredu.<\/p>\n

Existuje mnoho n\u00e1vodov a vide\u00ed, kde n\u00e1jdete podrobne vysvetlen\u00e9 postupy a tipy, na spr\u00e1vne dr\u017eanie tela.<\/p>\n

Ak pracujete pred obrazovkou, oprite sa rovnomerne rukami o st\u00f4l, a majte o\u010di v \u00farovni hornej \u010dasti obrazovky<\/strong>.<\/p>\n

Vsta\u0148te zo stoli\u010dky a pravidelne sa na\u0165ahujte a prech\u00e1dzajte<\/strong>.<\/p>\n

 <\/p>\n

#3 Udr\u017eujte si zdrav\u00fa v\u00e1hu<\/h3>\n

Zhadzovanie nadbyto\u010dn\u00fdch kilogramov od\u013eah\u010duje z\u00e1\u0165a\u017e na kr\u00ed\u017ee<\/strong>.<\/p>\n

Schudnutie skuto\u010dne pom\u00e1ha aj v zmiernen\u00ed bolesti, preto\u017ee zni\u017euje mno\u017estvo mechanickej sily na chrbticu.<\/strong><\/p>\n

 <\/p>\n

#4 Vysk\u00fa\u0161ajte hor\u00face a \u013eadov\u00e9 obklady<\/h3>\n

Ide\u00e1lne je vysk\u00fa\u0161at obe varianty, a zistite na vlastnej ko\u017ei, \u010do v\u00e1m viac prospieva<\/strong>.<\/p>\n

\u013dad<\/strong> je zvy\u010dajne najlep\u0161\u00ed, ak v\u00e1\u0161 chrb\u00e1t tr\u00e1pi opuch alebo z\u00e1pal<\/strong>.<\/p>\n

Vyhrievacia podlo\u017eka<\/strong> m\u00f4\u017ee by\u0165 lep\u0161ia, ak sa sna\u017e\u00edte uvo\u013eni\u0165 stuhnut\u00e9 svaly<\/strong>.<\/p>\n

D\u00e1vajte si pozor na \u010das, a limitujte tieto tepeln\u00e9 \u010di \u013eadov\u00e9 obklady, na 20 min\u00fat naraz! <\/strong><\/p>\n

Nepou\u017e\u00edvajte ich, ak si na poko\u017eku nan\u00e1\u0161ate aj kr\u00e9my<\/strong> proti bolesti svalov.<\/p>\n

 <\/p>\n Vysk\u00fa\u0161ajte \u013eadov\u00e9 a hor\u00face obklady. Zdroj: gelpacks.com\n

 <\/p>\n

#5 Cvi\u010dte a na\u0165ahujte!<\/h3>\n

Siln\u00e9 svaly, najm\u00e4 v bru\u0161nom jadre, pom\u00e1haj\u00fa<\/strong> podporova\u0165 v\u00e1\u0161 chrb\u00e1t.<\/p>\n

Sila a flexibilita v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 zmierni\u0165 boles\u0165, a dokonca ju aj zastavi\u0165<\/strong>.<\/p>\n

TIP: \u00a0V\u00fdborn\u00fd cvik, ktor\u00fd sa zameriava na cel\u00fa horn\u00fa a doln\u00fa \u010das\u0165 chrbta, je \u013eahn\u00fa\u0165 si na brucho a zdvihn\u00fa\u0165 nohy a ruky do letovej polohy.<\/h3>\n

 <\/p>\n

C, Jednoduch\u00e9 cviky, ktor\u00e9 maj\u00fa v\u00fdsledky u\u017e po p\u00e1r d\u0148och<\/h3>\n

 <\/p>\n

Vykon\u00e1vanie tejto ve\u013emi jednoduchej a efekt\u00edvnej rutiny ka\u017ed\u00fd de\u0148, sl\u00fa\u017ei ako prevencia choroby zo sedu, a tie\u017e ako lie\u010dba probl\u00e9mov s chrbtom<\/strong>.<\/p>\n

Vysk\u00fa\u0161ajte tieto cviky, a uvid\u00edte, \u017ee sa za\u010dnete c\u00edti\u0165 lep\u0161ie, produkt\u00edvnej\u0161ie a energickej\u0161ie<\/strong>.<\/p>\n

 <\/p>\n

#1 Predklon\/snaha dotkn\u00fa\u0165 sa prstov na nohe \u2013 uvo\u013enenie chrbta, hamstringov, l\u00fdtok, zadku<\/h3>\n

Ke\u010f stoj\u00edte, uvo\u013enite si kolen\u00e1 a jemne sa predklo\u0148te smerom k prstom na noh\u00e1ch.<\/p>\n

Nieko\u013ekokr\u00e1t sa pomaly zhlboka nad\u00fdchnite, zaveste sa, a ve\u013emi jemne sa pohupujte zo strany na stranu a opakovane hore a dole, aby ste uvo\u013enili nap\u00e4tie v dolnej \u010dasti chrbta<\/strong>.<\/p>\n

 <\/p>\n Ob\u013e\u00faben\u00e9 cvi\u010denie – ma\u010dac\u00ed chrb\u00e1t. Zdroj: popsugar.co.uk\n

 <\/p>\n

#2 Ma\u010dac\u00ed chrb\u00e1t \u2013 zvy\u0161uje flexibilitu krku, ramien a chrbtice. Pohyb tie\u017e na\u0165ahuje svaly bokov, chrbta, brucha, hrudn\u00edka a p\u013e\u00fac.<\/h3>\n

K\u013eaknite si na podlahu, na v\u0161etky \u0161tyri kon\u010datiny.<\/p>\n

Boky by mali by\u0165 nad kolenami a ramen\u00e1 nad rukami<\/strong>.<\/p>\n

Udr\u017eujte neutr\u00e1lnu polohu chrbtice.<\/p>\n

Nad\u00fdchnite sa a zaoblite chrb\u00e1t nahor, natiahnite stred chrbta medzi lopatky<\/strong>.<\/p>\n

Vyd\u00fdchnite a nechajte brucho klesn\u00fa\u0165 nadol, ke\u010f prehnete chrb\u00e1t.<\/p>\n

Opakujte nieko\u013ekokr\u00e1t.<\/p>\n

 <\/p>\n

#3 Striedav\u00e9 v\u00fdpady \u2013 Uvo\u013enenite bedrov\u00fd oh\u00fdba\u010d<\/h3>\n

Je d\u00f4le\u017eit\u00e9 zamera\u0165 sa na cel\u00e9 telo, nielen na chrbticu.<\/p>\n

Zohnite do v\u00fdpadu tak, aby ste c\u00edtili natiahnutie v\u00e1\u0161ho bedrov\u00e9ho flexora<\/strong>.<\/p>\n

Pri dr\u017ean\u00ed v\u00fdpadovej poz\u00edcie jemne pohybujte bokmi dopredu a dozadu, zo strany na stranu a oto\u010dn\u00fdm pohybom.<\/p>\n

Opakujte s druhou nohou.<\/p>\n

 <\/p>\n

#4 Poz\u00edcia holuba \u2013 Uvo\u013enenie bokov a sedac\u00edch svalov<\/h3>\n

Tento ob\u013e\u00faben\u00fd jogov\u00fd cvik, by nemal ch\u00fdba\u0165 ani vo va\u0161om pravidelnom reperto\u00e1ri!<\/strong><\/p>\n

Za\u010dnite v polohe psa hlavou dole, pokr\u010dte prav\u00e9 koleno a vytiahnite ho dopredu akoby do v\u00fdpadu.<\/p>\n

Polo\u017ete si koleno na podlahu \u010do najbli\u017e\u0161ie k pravej ruke.<\/p>\n

\u013dav\u00e9 koleno umiestnite na podlo\u017eku a potom cel\u00fa nohu natiahnite<\/strong>, aby bola vystret\u00e1 na podlahe.<\/p>\n

Prav\u00e9 koleno je teraz pred vami, k\u00fdm \u013eav\u00e1 noha je natiahnut\u00e1 dozadu.<\/p>\n

Vyrovnajte boky smerom k \u202fprednej \u010dasti podlo\u017eky.<\/p>\n

Opakujte na druhej strane.<\/p>\n

 <\/p>\n

Dr\u017e\u00edm v\u00e1m palce a v\u0161etk\u00fdm prajem pevn\u00e9 zdravie!:)<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

A, Ako na dom\u00e1ce pr\u00e1ce tak, aby to nebolo utrpenie pre v\u00e1\u0161 chrb\u00e1t B, Dom\u00e1ce tipy ako si pom\u00f4\u017eete aj vy sami C, Jednoduch\u00e9 cviky,<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-8096","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8096","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=8096"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8096\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8096"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8096"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8096"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}