{"id":355709,"date":"2018-01-30T08:24:00","date_gmt":"2018-01-30T07:24:00","guid":{"rendered":"http:\/\/hudo.com\/si\/2018\/01\/30\/6-korakov-do-pravilne-drze-in-proti-bolecinam-v-hrbtenici\/"},"modified":"2018-01-30T08:24:00","modified_gmt":"2018-01-30T07:24:00","slug":"6-korakov-do-pravilne-drze-in-proti-bolecinam-v-hrbtenici","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/6-korakov-do-pravilne-drze-in-proti-bolecinam-v-hrbtenici\/","title":{"rendered":"6 korakov do pravilne dr\u017ee in proti bole\u010dinam v hrbtenici"},"content":{"rendered":"

Zaradi vsakodnevnih dejavnosti velikokrat pozabimo nase, predvsem pa na na\u0161o dr\u017eo. Vsi prisiljeni polo\u017eaji v na\u0161ih vsakodnevnih rutinah vplivajo na na\u0161o pravilno dr\u017eo in s tem na na\u0161e po\u010dutje in seveda zdravje. Telesna dr\u017ea se zaradi vsakdanjega stresa, nerednega gibanja, no\u0161enja velikih bremen, neenakomerne aktivacije telesa, vedno bolj poseda ali preoblikuje glede na na\u0161e priu\u010deno gibanje. Kaj sploh pomeni izraz pravilna dr\u017ea? Definicija pravilne dr\u017ee je idealna dr\u017ea telesa, kjer je te\u017ea pravilno razporejena glede na sklepe in omogo\u010da ohranitev naravnega ravnovesja v telesu, pravilno dol\u017eino mi\u0161ic in porazdeljen pritisk na sklepe. Vse to vpliva na samo gibanje in izoblikovanje celotnega telesa.<\/span><\/i><\/p>\n

\"\"<\/a><\/p>\n

Najpogostej\u0161e te\u017eave zaradi nepravilne dr\u017ee se odra\u017eajo z bole\u010dinami v hrbtenici, pri tem sta najbolj izpostavljena ledveni in prsi del ter kri\u017e. Pri dolo\u010denih posameznikih pa se celotna hrbtenica iz obi\u010dajne oblike dvojnega S preoblikuje v druga\u010dne oblike, \u00a0vse skupaj pa vpliva na celotno telo. Notranji organi se prestrukturirajo, breme se prenese na druge predele, vse to se odra\u017ea na gibanju in na \u017eivljenju posameznika na splo\u0161no.<\/span><\/p>\n

Najpogosteje lahko opazimo prisotne nepravilne formacije hrbtenice: raven hrbet, udrt hrbet, pove\u010dana lordoza, pove\u010dana kifoza, skolioza, kifolordoza in druge. S pilates vajami in jogijskimi asanami lahko odli\u010dno vplivamo na pravilno dr\u017eo telesa in poskrbimo za pravilno oblikovanje hrbtenice in s tem tudi kasneje la\u017ee izoblikujemo mi\u0161ice ostalega telesa. Najbolj je pomembno, da poskrbimo za pravilni nevtralni polo\u017eaj telesa in okrepimo na\u0161 power house, na\u0161 center. Med mi\u0161ice centra spadajo: trebu\u0161ne mi\u0161ice, mi\u0161ice medeni\u010dnega dna, hrbtne mi\u0161ice.<\/span><\/p>\n

Slaba oz. nepravilna dr\u017ea vpliva tudi na po\u010dutje, na zdravje vsakega posameznika. Nepravilna dr\u017ea vsebuje veliko nepravilnosti ki se najbolj odra\u017eajo na sklepih. Na udaru so hrbtenica, ramena, kolena, boki, kar kot posledica se odra\u017ea na nepravilnem delovanju mi\u0161ic, bole\u010dinah, obrabi sklepov, slabem po\u010dutju in z drugimi zdravstvenimi te\u017eavami, ki izhajajo iz nepravilne dr\u017ee. Vse skupaj vpliva tudi na slabo cirkulacijo, omejeno gibanje, te\u017eje dihanje in seveda, kot \u017ee omenjeno, na bole\u010dine v mi\u0161icah in sklepih.<\/span><\/p>\n

\n\t\t\t\t\t
Foto: Profimedia<\/figcaption><\/figure>\n

V tem \u010dlanku naj izpostavim, kako lahko poskrbite za svojo pravilno dr\u017eo tudi sami, kar doma. \u010ce \u017eelimo dose\u010di nevtralen polo\u017eaj telesa in s tem pravilno postavitev oz. se postaviti v na\u0161o pravilno dr\u017eo je najprej treba poravnati vse sklepe.<\/span><\/p>\n

 <\/p>\n

    \n
  • Postavite se tako, da so bo stopala plosko na tleh vzporedno in v \u0161irini bokov.<\/b><\/li>\n<\/ul>\n
      \n
    • Medenico postavimo v nevtralni polo\u017eaj: pri tem sta sramnica in trtica obrnjeni navpi\u010dno \u00a0navzdol.<\/li>\n<\/ul>\n
        \n
      • Ramena so v liniji z boki. Zavrtimo jih nazaj in navzdol.<\/li>\n<\/ul>\n
          \n
        • Rebra stisnemo skupaj in pove\u017eemo rebra z boki, da ohranimo mo\u010den center.<\/li>\n<\/ul>\n
            \n
          • Brado ne\u017eno potisnete navznoter in navzdol, da s tem podalj\u0161ate vratni del hrbtenice.<\/li>\n<\/ul>\n
              \n
            • Globoko spro\u0161\u010deno dihajte in \u010dim dalj \u010dasa ostanite v pravilni postavitvi telesa.<\/li>\n<\/ul>\n

              Vajo lahko izvajajte tudi na tleh, v le\u017ee\u010dem polo\u017eaju, ali ob steni, stoje.<\/span><\/p>\n

              Ne pozabite, da je pravilna dr\u017ea izredno pomembna za postavitev notranjih organov in tako za vitalnost celotnega telesa. Nekaj osnovnih sprememb lahko uvedete za svoje telo \u017ee danes, dokler ne bo prepozno.<\/span><\/p>\n

              Ana Kersnik \u017dvab<\/b>, International Yoga Teacher, Pilates Mat Instructor, FZS Vaditelj Aerobike, plesalka, Predsednica Kluba Devayani, Avtorica knji\u017enih uspe\u0161nic <\/span>Joga za nose\u010dnice, Joga mami in dojen\u010dek, Sr\u010dna joga<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

              Nasveti za pokon\u010dno dr\u017eo in proti bole\u010dinam v hrbtenici.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[2611,2662,2808,2809,3393,2663],"source":[1448,1335,1334],"supertag":[],"acf":[],"yoast_head":"\n6 korakov do pravilne dr\u017ee in proti bole\u010dinam v hrbtenici - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/6-korakov-do-pravilne-drze-in-proti-bolecinam-v-hrbtenici\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 korakov do pravilne dr\u017ee in proti bole\u010dinam v hrbtenici - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Nasveti za pokon\u010dno dr\u017eo in proti bole\u010dinam v hrbtenici.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/6-korakov-do-pravilne-drze-in-proti-bolecinam-v-hrbtenici\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-30T07:24:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2018\/01\/profimedia-0295979411.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1250\" \/>\n\t<meta property=\"og:image:height\" content=\"833\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/6-korakov-do-pravilne-drze-in-proti-bolecinam-v-hrbtenici\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/6-korakov-do-pravilne-drze-in-proti-bolecinam-v-hrbtenici\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"6 korakov do pravilne dr\u017ee in proti bole\u010dinam v hrbtenici\",\"datePublished\":\"2018-01-30T07:24:00+00:00\",\"dateModified\":\"2018-01-30T07:24:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/6-korakov-do-pravilne-drze-in-proti-bolecinam-v-hrbtenici\/\"},\"wordCount\":601,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"Ana Kersnik \u017dvab\",\"hrbtenica\",\"pilates\",\"pravilna dr\u017ea\",\"vaje za hrbet\",\"zdrava hrbtenica\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/6-korakov-do-pravilne-drze-in-proti-bolecinam-v-hrbtenici\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/6-korakov-do-pravilne-drze-in-proti-bolecinam-v-hrbtenici\/\",\"name\":\"6 korakov do pravilne dr\u017ee in proti bole\u010dinam v hrbtenici - 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