{"id":9920,"date":"2011-07-27T18:00:00","date_gmt":"2011-07-27T18:00:00","guid":{"rendered":""},"modified":"2011-07-27T18:00:00","modified_gmt":"2011-07-27T18:00:00","slug":"atsipalaidavimo-manksta","status":"publish","type":"post","link":"https:\/\/www.pasveik.lt\/lt\/grozio-naujienos\/atsipalaidavimo-manksta\/9920\/","title":{"rendered":"Atsipalaidavimo mank\u0161ta"},"content":{"rendered":"<p style=\"text-align: justify; \"><span class=\"Apple-style-span\" style=\"color: rgb(85, 0, 0); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; \">Da\u017enas \u017emogus dirba s\u0117dim\u0105 darb\u0105, visi\u0161kai neturi laiko sportuoti ir da\u017enai patiria stres\u0105. Geriausia b\u016bt\u0173 prad\u0117ti sportuoti ir nesinervinti d\u0117l daugelio dalyk\u0173, ta\u010diau jei aplinkyb\u0117s kitaip neleid\u017eia, minimaliai pad\u0117ti raumenims ir atsipalaiduoti galima elementaria mank\u0161ta. Kod\u0117l ji reikalinga? Kaip j\u0105 atlikti? \u012e \u0161iuos ir kitus klausimus atsak\u0117 kineziterapeut\u0117 Ieva Domarkait\u0117.<\/span><\/p>\n<p class=\"tekstas\" style=\"font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 12px; font-weight: normal; text-decoration: none; color: rgb(51, 0, 0); text-align: justify; \">Blogiau u\u017e visi\u0161k\u0105 \u017emogaus nejudrum\u0105 \u2013 vienoda s\u0117d\u0117jimo poza kasdien. Dirbant s\u0117dim\u0105 darb\u0105, \u017emogus da\u017eniausiai \u0161iek tiek k\u016bprinasi, kaklas atki\u0161amas \u012f priek\u012f, galva u\u017erie\u010diama. Tokia ar pana\u0161i stabili poza sukelia raumen\u0173 \u012ftamp\u0105 \u2013 vienos raumen\u0173 grup\u0117s b\u016bna nuolat susitraukusios, kitos \u2013 i\u0161sitempusios. I\u0161sitempusios raumen\u0173 grup\u0117s silpsta, o susitraukusios \u2013 kaupia \u012ftamp\u0105 ir savaime neatsipalaiduoja. Toks raumen\u0173 disbalansas formuoja netaisykling\u0105 laikysen\u0105, skatina \u012fvairi\u0173 lig\u0173 vystym\u0105si: s\u0105nari\u0173, stuburo, pe\u010di\u0173 ir pan. Joms reikia pad\u0117ti. Atpalaiduojamoji mank\u0161ta padeda panaikinti diskomfort\u0105, atsiradus\u012f d\u0117l \u012ftempt\u0173 raumen\u0173 pe\u010di\u0173, juosmens, kaklo srityje ir u\u017ekerta keli\u0105 \u0161i\u0173 lig\u0173 atsiradimui.\u00a0<\/p>\n<p><strong>Mank\u0161t\u0105 reikia prad\u0117ti nuo susikaupimo<\/strong>\u00a0<\/p>\n<p>B\u016btina nustumti dienos \u012fvykius, b\u016bti \u010dia ir dabar, su savo mintimis ir k\u016bnu, pajusti, kurie raumenys yra \u012fsitemp\u0119, kuriuos reikia atpalaiduoti. Atlikti geriausia ne nustatytu laiku, o jau\u010diant tam poreik\u012f. Atpalaiduojamoji mank\u0161ta tur\u0117t\u0173 trukti apie 5\u201315 minu\u010di\u0173.\u00a0<\/p>\n<p><strong>Toliau galima daryti tokius pratimus.<\/strong>\u00a0<\/p>\n<p>1.Atsigulti. Juosmenin\u0117 stuburo dalis turi visi\u0161kai nusileisti ant \u017eem\u0117s. Stipriai apsikabinti kelius. Tokia poza pab\u016bti kur\u012f laik\u0105. \u0160io pratimo metu nugara i\u0161silygina, stuburas nusileid\u017eia, ir nugaros raumenys atsipalaiduoja.\u00a0<\/p>\n<p>2. Patogiai atsis\u0117sti ant k\u0117d\u0117s, kojas pla\u010diai, tvirtai pastatyti ant \u017eem\u0117s, rankas patogiai pasid\u0117ti ant j\u0173 ir galv\u0105 leisti \u017eemyn. Nesiprie\u0161inti galvos tempimui ir kritimui, su kiekvienu i\u0161kv\u0117pimu vis labiau suglebti ir atsipalaiduoti.\u00a0<\/p>\n<p>3. Atsis\u0117sti ant k\u0117d\u0117s, nugara turi remtis \u012f atlo\u0161\u0105, rankas atlo\u0161ti atgal ar sukabinti u\u017e nugaros, kojas patogiai, stabiliai pastatyti ant \u017eem\u0117s, atlo\u0161ti galv\u0105. Pratimas skirtas kr\u016btinei atpalaiduoti.\u00a0<\/p>\n<p>4. Taisyklingai atsistoti. Pe\u010dius kelti kiek \u012fmanoma auk\u0161\u010diau ir v\u0117l nuleisti. Pratimas atpalaiduoja pe\u010di\u0173 raumenis.\u00a0<\/p>\n<p>5. Atsigulti ant nugaros, pad\u0117ti rank\u0105 ant pilvo ir giliai kv\u0117puoti pilvu, jau\u010diant diafragm\u0105. Esant stresui, diafragma susitraukia, u\u017esispaud\u017eia, pradedama kv\u0117puoti kr\u016btine. Diafragma atlieka 80 proc. kv\u0117pavimo darbo, tod\u0117l, jei ji nedirba, tai turi atlikti tam nepritaikyti raumenys, kv\u0117puojant pradedami naudoti pe\u010di\u0173 judesiai, d\u0117l to prasideda skausmai pe\u010di\u0173 ar kaklo srityse. Gilus kv\u0117pavimas pa\u0161alina \u012ftamp\u0105.\u00a0<\/p>\n<p><strong>Keli visai paprasti, ta\u010diau naudingi, atsipalaidavimo pratimai:<\/strong>\u00a0<br \/>\n\u2022\u00a0\u00a0\u00a0Smarkiai i\u0161si\u017eioti ir suk\u0105sti dantis.\u00a0<br \/>\n\u2022\u00a0\u00a0\u00a0Stipriai suspaudus kum\u0161\u010dius, i\u0161tiesti rankas, ir pab\u016bti tokia poza.\u00a0<br \/>\n\u2022\u00a0\u00a0\u00a0Pal\u010diai nusi\u0161ypsoti.\u00a0<br \/>\n\u2022\u00a0\u00a0\u00a0Pavaik\u0161\u010dioti pirmyn atgal, apie niek\u0105 negalvojant.<\/p>\n<div class=\"tekstasIvadas\" style=\"font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 12px; font-weight: normal; text-decoration: none; color: rgb(85, 0, 0); text-align: justify; \">Pareng\u0117 Laima Urbonait\u0117<\/div>\n<div class=\"tekstasIvadas\" style=\"font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 12px; font-weight: normal; text-decoration: none; color: rgb(85, 0, 0); text-align: justify; \">\u00a0<\/div>\n<div class=\"tekstasIvadas\" style=\"font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 12px; font-weight: normal; text-decoration: none; color: rgb(85, 0, 0); text-align: justify; \"><img loading=\"lazy\" decoding=\"async\" width=\"72\" height=\"30\" alt=\"Atsipalaidavimo mank\u0161ta\" src=\"\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p style=\"text-align: justify; \">&nbsp;<span class=\"Apple-style-span\" style=\"color: rgb(85, 0, 0); font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; \">Da\u017enas \u017emogus dirba s\u0117dim\u0105 darb\u0105, visi\u0161kai neturi laiko sportuoti ir da\u017enai patiria stres\u0105. Geriausia b\u016bt\u0173 prad\u0117ti sportuoti ir nesinervinti d\u0117l daugelio dalyk\u0173, ta\u010diau jei aplinkyb\u0117s kitaip neleid\u017eia, minimaliai pad\u0117ti raumenims ir atsipalaiduoti galima elementaria mank\u0161ta. Kod\u0117l ji reikalinga? Kaip j\u0105 atlikti? \u012e \u0161iuos ir kitus klausimus atsak\u0117 kineziterapeut\u0117 Ieva Domarkait\u0117.<\/span><\/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":[27315],"tags":[23,908,195],"site":[],"post_item_type":[28489],"class_list":["post-9920","post","type-post","status-publish","format-standard","hentry","category-grozis-ir-sveikata","tag-kojas","tag-nugara","tag-raumenys"],"acf":{"post_sites":false},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/9920","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=9920"}],"version-history":[{"count":0,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/9920\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media?parent=9920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/categories?post=9920"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/tags?post=9920"},{"taxonomy":"site","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site?post=9920"},{"taxonomy":"post_item_type","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/post_item_type?post=9920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}