{"id":8322,"date":"2023-05-31T00:00:00","date_gmt":"2023-05-30T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/okamzita-ulava-od-bolesti-chrbta-zvladnete-to-aj-sami\/"},"modified":"2023-05-31T00:00:00","modified_gmt":"2023-05-30T23:00:00","slug":"okamzita-ulava-od-bolesti-chrbta-zvladnete-to-aj-sami","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/okamzita-ulava-od-bolesti-chrbta-zvladnete-to-aj-sami\/","title":{"rendered":"Okam\u017eit\u00e1 \u00fa\u013eava od bolesti chrbta: zvl\u00e1dnete to aj sami!"},"content":{"rendered":"<p>Boles\u0165 dolnej \u010dasti chrbta m\u00f4\u017ee by\u0165 <strong>vy\u010derp\u00e1vaj\u00faca a bolestiv\u00e1.<\/strong><\/p>\n<p><strong>Zosta\u0165 fyzicky akt\u00edvny je pravdepodobne ten najefekt\u00edvnej\u0161\u00ed sp\u00f4sob,<\/strong> ako chrb\u00e1t upokoji\u0165 alebo bolesti predch\u00e1dza\u0165.<\/p>\n<p>Najlep\u0161\u00ed sp\u00f4sob, ako <strong>odstr\u00e1ni\u0165 bolesti chrbta a platni\u010diek, je da\u0165 telu trochu oddychu v opa\u010dnej polohe: da\u0165 chrb\u00e1t do pas\u00edvnej hyperextenzie. <\/strong><\/p>\n<p>V \u010dl\u00e1nku sa dozviete o cvi\u010deniach na dekompresiu chrbtice pre <strong>v\u0161etky \u00farovne zru\u010dnost\u00ed.<\/strong><\/p>\n<p>Cvi\u010denia na dekompresiu chrbtice m\u00f4\u017eu poskytn\u00fa\u0165 <strong>okam\u017eit\u00fa \u00fa\u013eavu od bolesti, upravi\u0165 dr\u017eanie tela, zlep\u0161i\u0165 stabilitu a posilni\u0165 chrbtov\u00e9 svaly.<\/strong><\/p>\n<p>Tieto v\u00fdhody m\u00f4\u017eu pom\u00f4c\u0165 predch\u00e1dza\u0165 bolestiam a zraneniam, a z\u00e1rove\u0148 zlep\u0161i\u0165 celkov\u00fa efektivitu pri ka\u017edodenn\u00fdch \u010dinnostiach.<\/p>\n<p>&nbsp;<\/p>\n Vytvorte si doma k\u00fatik\/prostredie, kde sa v\u00e1m bude pohodlne cvi\u010di\u0165 a budete sa tam c\u00edti\u0165 dobre. Zdroj: self.com\n<p>&nbsp;<\/p>\n<h3>Kvalitn\u00e1 rutina je z\u00e1klad<\/h3>\n<p>Napl\u00e1nujte si rutinu a rozhodnite sa,<strong> ako \u010dasto a v akej minut\u00e1\u017ei chcete cvi\u010denia vykon\u00e1va\u0165.<\/strong><\/p>\n<p>M\u00f4\u017eete sa tie\u017e rozhodn\u00fa\u0165 pre <strong>nieko\u013eko mini-tr\u00e9ningov po\u010das d\u0148a. <\/strong><\/p>\n<p><strong>Za\u010dnite pomaly a postupne zvy\u0161ujte frekvenciu, trvanie a intenzitu.<\/strong><\/p>\n<p>Ka\u017ed\u00e9 cvi\u010denie <strong>za\u010dnite 5-10 min\u00fatov\u00fdm zahrievan\u00edm<\/strong>, aby ste zv\u00fd\u0161ili krvn\u00fd obeh a zv\u00fd\u0161ili svoju srdcov\u00fa frekvenciu.<\/p>\n<p>Venujte \u010das aj <strong>kvalitn\u00e9mu stre\u010dingu cel\u00e9ho tela.<\/strong><\/p>\n<p>Po\u010das cvi\u010denia sa s\u00fastre\u010fte na <strong>pomal\u00e9 a hlbok\u00e9 d\u00fdchanie. <\/strong><\/p>\n<p>Na vykon\u00e1vanie cvikov a <strong>prechod medzi nimi pou\u017e\u00edvajte pomal\u00e9, kontrolovan\u00e9 pohyby. <\/strong><\/p>\n<p>Medzi cvi\u010deniami odpo\u010d\u00edvajte asi 30 sek\u00fand.<\/p>\n<p>Cvi\u010denie v\u017edy <strong>ukon\u010dite stre\u010dingom a pr\u00edjemn\u00fdm vyd\u00fdchnut\u00edm tela, aby ste zn\u00ed\u017eili bolestivos\u0165 a nap\u00e4tie. <\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Cvi\u010denia na dekompresiu chrbtice<\/h3>\n<p>Postupne budujte silu, flexibilitu a stabilitu chrbtov\u00fdch svalov, a prech\u00e1dzajte na n\u00e1ro\u010dnej\u0161ie cviky.<\/p>\n<p>&nbsp;<\/p>\n Cvi\u010dte ma\u010dac\u00ed chrb\u00e1t pomaly a prec\u00edzne, stavec po stavci. Zdroj: yourpaceyoga.com\n<p>&nbsp;<\/p>\n<h3>Ma\u010dac\u00ed chrb\u00e1t so spr\u00e1vnym rehabilita\u010dn\u00fdm postupom<\/h3>\n<p><strong>Ako na to:<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>K\u013eaknite si na \u0161tyri<\/strong>, dlane majte priamo pod ramenami a kolen\u00e1 pod bedrov\u00fdmi k\u013abmi.<\/li>\n<li><strong>Rolujte chrbticu pomaly a postupne!<\/strong><\/li>\n<li>Za\u010dnite rolova\u0165 od spodu a postupne<strong> gu\u013eaten\u00edm prech\u00e1dzajte stavec po stavci a\u017e po hlavu.<\/strong><\/li>\n<li>V tejto fin\u00e1lnej polohe \u010d\u00edslo 1 prech\u00e1dzajte presn\u00fdm oto\u010den\u00edm chrbtice do v\u00fdchodiskovej polohy.<\/li>\n<li>Jednotliv\u00e9 procesy gu\u013eatenia a smer tam a sp\u00e4\u0165 opakujte &#8211; <strong>d\u00f4le\u017eit\u00e1 je prec\u00edznos\u0165 a plynulos\u0165.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>Rot\u00e1cia trupu<\/h3>\n<p>Rot\u00e1cia trupu m\u00f4\u017ee pom\u00f4c\u0165 zmierni\u0165 nap\u00e4tie v dolnej \u010dasti chrbta. <strong>Posil\u0148uje aj va\u0161e \u010fal\u0161ie svaly, vr\u00e1tane bru\u0161n\u00fdch, chrbtov\u00fdch svalov a svalov okolo panvy.<\/strong><\/p>\n<p><strong>Ako na to:<\/strong><\/p>\n<ul>\n<li>\u013dahnite si na chrb\u00e1t a zdvihnite <strong>kolen\u00e1 k hrudn\u00edku, aby bolo va\u0161e telo umiestnen\u00e9 tak, ako keby ste sedeli na stoli\u010dke.<\/strong><\/li>\n<li>\u00daplne roztiahnite ruky do str\u00e1n, dlane l\u00edcom nadol polo\u017ete na podlahu.<\/li>\n<li>Dr\u017ete kolen\u00e1 pri sebe a ruky na podlahe, jemne <strong>prevr\u00e1\u0165te obe ohnut\u00e9 kolen\u00e1 na prav\u00fa stranu<\/strong> a vydr\u017ete 15\u201320 sek\u00fand.<\/li>\n<li>Vr\u00e1\u0165te sa do v\u00fdchodiskovej polohy a zopakujte krok 3 na \u013eavej strane, op\u00e4\u0165 dr\u017ete 15\u201320 sek\u00fand.<\/li>\n<li>Opakujte 5-10 kr\u00e1t na ka\u017ed\u00fa stranu.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n Rot\u00e1cia trupu. Zdroj: insider.com\n<p>&nbsp;<\/p>\n<h3>Natiahnutie hamstringu<\/h3>\n<p>Tento pohyb <strong>natiahne svaly hamstringov a chrbta, aby sa tak uvo\u013enilo nap\u00e4tie v chrbtici.<\/strong><\/p>\n<p><strong>Ako na to:<\/strong><\/p>\n<ul>\n<li>Sadnite si na zem s jednou nohou vystretou pred seba.<\/li>\n<li>Zah\u00e1knite uter\u00e1k okolo spodnej \u010dasti chodidla pri p\u00e4te.<\/li>\n<li>Jemne sa predklo\u0148te v bokoch a brucho stiahnite a\u017e k stehn\u00e1m.<\/li>\n<li>Dr\u017ete chrb\u00e1t rovno a uchopte uter\u00e1k, ktor\u00fd v\u00e1m pom\u00f4\u017ee pribl\u00ed\u017ei\u0165 brucho k noh\u00e1m.<\/li>\n<li>Na\u0165ahujte sa, k\u00fdm nepoc\u00edtite mierne nap\u00e4tie v dolnej \u010dasti chrbta a zadnej \u010dasti nohy.<\/li>\n<li>Vydr\u017ete 10 sek\u00fand, odpo\u010d\u00edvajte 30 sek\u00fand a opakujte 3-kr\u00e1t.<\/li>\n<\/ul>\n<p>Po\u010d\u00favajte svoje telo a ke\u010f sa na to budete c\u00edti\u0165, zvy\u0161ujte nap\u00e4tie &#8211; pod\u013ea dr\u017eania uter\u00e1ka.<\/p>\n<p>Ke\u010f sa \u010dasom stanete flexibilnej\u0161\u00edmi, m\u00f4\u017eete pred\u013a\u017ei\u0165 dobu, po\u010das ktorej budete dr\u017ea\u0165 \u00fasek, alebo skr\u00e1ti\u0165 \u010das medzi opakovaniami.<\/p>","protected":false},"excerpt":{"rendered":"<p>Boles\u0165 dolnej \u010dasti chrbta m\u00f4\u017ee by\u0165 vy\u010derp\u00e1vaj\u00faca a bolestiv\u00e1. Zosta\u0165 fyzicky akt\u00edvny je pravdepodobne ten najefekt\u00edvnej\u0161\u00ed sp\u00f4sob, ako chrb\u00e1t upokoji\u0165 alebo bolesti predch\u00e1dza\u0165. Najlep\u0161\u00ed sp\u00f4sob,<\/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-8322","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8322","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=8322"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8322\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8322"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8322"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8322"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}