{"id":11952,"date":"2009-10-18T18:00:00","date_gmt":"2009-10-18T18:00:00","guid":{"rendered":""},"modified":"2009-10-18T18:00:00","modified_gmt":"2009-10-18T18:00:00","slug":"pratimai-juosmeniui","status":"publish","type":"post","link":"https:\/\/www.pasveik.lt\/lt\/sveikatos-ir-medicinos-naujienos\/pratimai-juosmeniui\/11952\/","title":{"rendered":"Pratimai juosmeniui"},"content":{"rendered":"

Nema\u017eai \u012fvairaus am\u017eiaus \u017emoni\u0173, ypa\u010d dirban\u010di\u0173 s\u0117dim\u0105 darb\u0105, ken\u010dia juosmenin\u0117s stuburo dalies skausmus. Ar \u017einome, kaip gal\u0117tume palengvinti \u0161\u012f skausm\u0105? Medicinos praktika rodo, kad neretai gelbsti teisingai atliekami special\u016bs fiziniai pratimai, pratempiantys vis\u0105 stubur\u0105 ar juosmenin\u0119 jo dal\u012f. J\u016bs\u0173 d\u0117mesiui \u2013 Druskinink\u0173 sanatorijos \u201eEgl\u0117\u201c vyr. kineziterapeuto Jono Laduko specialios mank\u0161tos kompleksas.<\/p>\n

Pratimai gulint ant nugaros<\/span>
<\/strong>
\n1. Patogiai atsigulame ant kilim\u0117lio. Kojos ir rankos i\u0161tiestos i\u0161ilgai stuburo. Tempiame koj\u0173 kulnus \u012f priek\u012f, pakaitomis vien\u0105, po to \u2013 kit\u0105, apimame ir pe\u010dius: tempiam\u0117s auk\u0161tyn, \u017eemyn (lygiagre\u010diai stuburui). <\/p>\n

2.Rankas i\u0161tiesiame \u012f \u0161alis, delnais \u017eemyn. Tempiame rank\u0173 pir\u0161tus (peties s\u0105nar\u012f) kuo toliau \u012f tol\u012f, lyg nor\u0117dami ka\u017ek\u0105 pasiekti, kair\u0119 rank\u0105, po to \u2013 de\u0161in\u0119. <\/p>\n

3.Tempiame koj\u0173 kulnus (stipriai \u012ftempdami nugaros raumenis) pirmyn, tuo pat metu pakeliame \u0161iek tiek galv\u0105, pasi\u017ei\u016brime \u012f koj\u0173 pir\u0161tus ir v\u0117l l\u0117tai atsigulame. Atsipalaiduojame. <\/p>\n

4.Sukry\u017eiuojame koj\u0173 p\u0117das. Vien\u0105 p\u0117d\u0105 stipriai spaud\u017eiame \u012f kit\u0105. Pakei\u010diame p\u0117das, dabar spaud\u017eiame kit\u0105 p\u0117d\u0105. Atleid\u017eiame. <\/p>\n

5.Rankos i\u0161tiestos vir\u0161 galvos. Rank\u0173 kum\u0161\u010dius pakaitomis tempiame \u012f vir\u0161\u0173, o kulnus \u2013 \u017eemyn. Gerai i\u0161sitempia visas k\u016bnas. <\/p>\n

6.Sulenkiame kojas per kelius. I\u0161tiesiame rankas, pakeliame galv\u0105, pe\u010dius, stengiam\u0117s pir\u0161tais slinkti kiek galima toliau vir\u0161 sulenkt\u0173 keli\u0173. <\/p>\n

7. Vien\u0105 koj\u0105 sulenkiame ir remiam\u0117s p\u0117da \u012f kilim\u0117l\u012f. Kit\u0105 koj\u0105 pakeliame, sulenkiame per kel\u012f. Rankos \u0161iek tiek sulenktos, stumiame kel\u012f nuo sav\u0119s, o koj\u0105 \u2013 \u012f save (pasiprie\u0161inimo pratimas). Po to atleid\u017eiame. Sulenkiame kit\u0105 koj\u0105 ir v\u0117l stumiame. <\/p>\n

8.Kojos \u012f \u0161alis, p\u0117d\u0173 plok\u0161tumos suglaustos ir spaud\u017eiame viena \u012f kit\u0105. Po to atleid\u017eiame. <\/p>\n

9.Apkabiname sulenkt\u0105 koj\u0105 per kel\u012f ir traukiame j\u012f sav\u0119s link, rankos i\u0161tiestos, o galva guli ant kilim\u0117lio. <\/p>\n

10.Rankos i\u0161tiestos \u012f \u0161alis delnais \u017eemyn. Suglaud\u017eiame kelius ir sukame juos \u012f vien\u0105 pus\u0119, o galv\u0105 \u2013 \u012f kit\u0105 pus\u0119. <\/p>\n

11.Pakeliame abi kojas, sulenkiame per kelius ir dedame tai \u012f vien\u0105, tai \u012f kit\u0105 pus\u0119 (stuburo rotacija). <\/p>\n

Pratimai gulint ant \u0161ono<\/span>
<\/strong>
\n12.Gulime ant \u0161ono, remiam\u0117s viena ranka prie\u0161 save, o kita \u2013 po galva. Pakeliame vien\u0105 koj\u0105 kulnu \u012f save, po to \u2013 kit\u0105 koj\u0105. Laikome neauk\u0161tai pakeltas abi kojas. Nuleid\u017eiame kojas, atsipalaiduojame.
\n13.Gulime ant \u0161ono, remiam\u0117s ranka prie\u0161 save, o kita \u2013 po galva. Vien\u0105 koj\u0105 atmetame atgal, palenkdami nugaros juosmenin\u0119 dal\u012f. Gr\u012f\u017etame: keliuk\u0105 traukiame prie alk\u016bn\u0117s.
\nT\u0105 pat\u012f darome su kita koja. <\/p>\n

Pratimai gulint ant pilvo.<\/span>
<\/strong>
\n14.Remiam\u0117s ant alk\u016bni\u0173 ir kuln\u0173, pakeliame duben\u012f. Palaikome. L\u0117tai nuleid\u017eiame. <\/p>\n

15.Rankos sulenktos per alk\u016bnes, pasikeliame, galva nuleista (atpalaiduojame trapecin\u012f raumen\u012f). Pab\u016bname kelias minutes. <\/p>\n

16.Stovime keturiomis: remiam\u0117s rankomis ir keliais (kojos-pe\u010di\u0173 plo\u010diu), sukame duben\u012f sukamaisiais raumenimis \u012f kair\u0119, \u012f de\u0161in\u0119, stengdamiesi atsis\u0117sti ant kuln\u0173. <\/p>\n

17.Remiam\u0117s \u012f kilim\u0117l\u012f delnais ir koj\u0173 p\u0117domis. Pakeliame liemen\u012f, kojas, o galv\u0105 nuleid\u017eiame. Po to i\u0161tiesiname stubur\u0105, laikydamiesi tik delnais ir koj\u0173 pir\u0161tais (\u0161uns poza). <\/p>\n

18.Remiam\u0117s alk\u016bn\u0117mis ir koj\u0173 pir\u0161tais. \u0160iek tiek (apie 30 proc.) pakeliame i\u0161tiest\u0105 k\u016bn\u0105, laikome. Po to nuleid\u017eiame. <\/p>\n

Pratimai stovint<\/span>
<\/strong>
\n19.Vien\u0105 kel\u012f sulenkiame (atsiklaupiame) ir ant jo remiam\u0117s ranka. Pakeliame prie\u0161ing\u0105 rank\u0105, pir\u0161tus sugniau\u017eiame \u012f kum\u0161t\u012f, pasisukame \u012f \u0161on\u0105 \u2013 tempiam\u0117s (laikysenos korekcija). Atsipalaiduojame. <\/p>\n

20. Stovime tiesiai. Rankas suneriame ir pakeliame l\u0117tai vir\u0161 galvos, i\u0161sitiesiame ir l\u0117tai sukam\u0117s kiek galime \u012f kair\u0119. Pauz\u0117. Po to sukam\u0117s maksimaliai \u012f de\u0161in\u0119 (stuburo sukimas). <\/p>\n

Pastaba: <\/strong>visus pratimus atliekame l\u0117tai, kartojame po 2\u20133 kartus. Tiek jau\u010diant stuburo skausmus, tiek profilakti\u0161kai rekomenduojama kasdien atlikti bent po 3\u20135 pratimus. Geriausia mank\u0161tintis ryte atsik\u0117lus arba kitu jums patogiu paros laiku.
\n\u00a0<\/p>\n

Nika Vagnerien\u0117<\/div>\n
\"Pratimai<\/div>\n","protected":false},"excerpt":{"rendered":"

Nema\u017eai \u012fvairaus am\u017eiaus \u017emoni\u0173, ypa\u010d dirban\u010di\u0173 s\u0117dim\u0105 darb\u0105, ken\u010dia juosmenin\u0117s stuburo dalies skausmus. Ar \u017einome, kaip gal\u0117tume palengvinti \u0161\u012f skausm\u0105? Medicinos praktika rodo, kad neretai gelbsti teisingai atliekami special\u016bs fiziniai pratimai, pratempiantys vis\u0105 stubur\u0105 ar juosmenin\u0119 jo dal\u012f. J\u016bs\u0173 d\u0117mesiui – Druskinink\u0173 sanatorijos „Egl\u0117“ vyr. kineziterapeuto Jono Laduko specialios mank\u0161tos kompleksas.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[],"tags":[23,32,29,652],"site":[],"post_item_type":[27344],"class_list":["post-11952","post","type-post","status-publish","format-standard","hentry","tag-kojas","tag-pedas","tag-pratimai","tag-ranka"],"acf":{"post_sites":false},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/11952","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/comments?post=11952"}],"version-history":[{"count":0,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/11952\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media?parent=11952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/categories?post=11952"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/tags?post=11952"},{"taxonomy":"site","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site?post=11952"},{"taxonomy":"post_item_type","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/post_item_type?post=11952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}