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[title] => ‘Ubijaju‘ vas leđa? Vrhunski fizioterapeut otkrio pet vježbi koje će vas spasiti, izvode se u krevetu. Pogledajte video
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Sjedenje je naš najveći neprijatelj.
Bilo da se radi o dizanju velike težine ili dugotrajnom sjedenju u uredskom stolcu, problemi s leđima danas su sastavni dio života većine ljudi.
Vrhunski fizioterapeut iz New Yorka pokazao je kako pet jednostavnih vježbi može pomoći da u nekoliko minuta pobijedite bol. I ono što je najbolje - sve se mogu obaviti u krevetu.
Prvi korak je pronaći "udobno mjesto za ležanje na trbuhu", objašnjava dr. Dan Ginader.
Dodaje da se njegove preporuke temelje na tzv. Mackenziejevoj metodi, koja ima uporište u teoriji da "ako savijanje leđa izaziva bolove, onda će ih izvlačenje ublažiti".
---
---
"A ležanje na trbuhu omogućuje vam upravo to" - pojašnjacva u videu objavljenom na TikToku, gdje ima gotovo milijun pratitelja.
"Prvi položaj je lijeganje na trbuh. Zatim se trebate osloniti na laktove i raditi mini sklekove istežući gornji dio leđa" - pokazuje fizioterapeut u snimci.
Sljedeća je "blaga rotacija".
"Ležeći na leđima, spojite koljena i spustite ih na jednu stranu dok ne osjetite lagano istezanje", kaže dr. Ginader.
Pričekajte sekundu i okrenite se na drugu stranu.
Cilj je izvoditi vježbu nježno, istezati se onoliko koliko vam tijelo dopušta. Vježbu ponovite 10 do 20 puta.
Četvrti pokret je ono što dr. Ginader naziva "klizanje bedrenog živca". Mnogi oblici bolova u leđima uzrokovani su pretjeranim pritiskom na išijatični živac, koji se proteže od donjeg dijela leđa kroz kukove, stražnjicu i niz svaku nogu.
Stres na živcu, obično uzrokovan ozljedom, može uzrokovati upalu, bol, a ponekad i utrnulost u nozi. Ova vježba je namijenjena ublažavanju pritiska na živac i uključuju savijanje noge prema stropu dok ležite na leđima s rukama spojenim oko unutarnje strane koljena.
"Ponovite ovo 15 puta sa svakom nogom", kaže dr. Ginader.
Konačno, istezanje leđa pomoću mosta (guranje zdjelice prema gore sa savijenim koljenima i stopalima na tlu) također će pomoći u oslobađanju napetosti.
Praktikanti joge će ove vježbe odmah prepoznati i zaista čine čuda za leđa.
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Njujorški fizioterapeut, dr. Dan Ginader
Screenshot TikTok
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Sjedenje je naš najveći neprijatelj.
Bilo da se radi o dizanju velike težine ili dugotrajnom sjedenju u uredskom stolcu, problemi s leđima danas su sastavni dio života većine ljudi.
Vrhunski fizioterapeut iz New Yorka pokazao je kako pet jednostavnih vježbi može pomoći da u nekoliko minuta pobijedite bol. I ono što je najbolje - sve se mogu obaviti u krevetu.
Prvi korak je pronaći "udobno mjesto za ležanje na trbuhu", objašnjava dr. Dan Ginader.
Dodaje da se njegove preporuke temelje na tzv. Mackenziejevoj metodi, koja ima uporište u teoriji da "ako savijanje leđa izaziva bolove, onda će ih izvlačenje ublažiti".
---
---
"A ležanje na trbuhu omogućuje vam upravo to" - pojašnjacva u videu objavljenom na TikToku, gdje ima gotovo milijun pratitelja.
"Prvi položaj je lijeganje na trbuh. Zatim se trebate osloniti na laktove i raditi mini sklekove istežući gornji dio leđa" - pokazuje fizioterapeut u snimci.
Sljedeća je "blaga rotacija".
"Ležeći na leđima, spojite koljena i spustite ih na jednu stranu dok ne osjetite lagano istezanje", kaže dr. Ginader.
Pričekajte sekundu i okrenite se na drugu stranu.
Cilj je izvoditi vježbu nježno, istezati se onoliko koliko vam tijelo dopušta. Vježbu ponovite 10 do 20 puta.
Četvrti pokret je ono što dr. Ginader naziva "klizanje bedrenog živca". Mnogi oblici bolova u leđima uzrokovani su pretjeranim pritiskom na išijatični živac, koji se proteže od donjeg dijela leđa kroz kukove, stražnjicu i niz svaku nogu.
Stres na živcu, obično uzrokovan ozljedom, može uzrokovati upalu, bol, a ponekad i utrnulost u nozi. Ova vježba je namijenjena ublažavanju pritiska na živac i uključuju savijanje noge prema stropu dok ležite na leđima s rukama spojenim oko unutarnje strane koljena.
"Ponovite ovo 15 puta sa svakom nogom", kaže dr. Ginader.
Konačno, istezanje leđa pomoću mosta (guranje zdjelice prema gore sa savijenim koljenima i stopalima na tlu) također će pomoći u oslobađanju napetosti.
Praktikanti joge će ove vježbe odmah prepoznati i zaista čine čuda za leđa.
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11. svibanj 2024 22:56
