[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.klema.sk\/zmente-svoju-chrbticu\/#Article","mainEntityOfPage":"https:\/\/www.klema.sk\/zmente-svoju-chrbticu\/","headline":"Zme\u0148te svoju chrbticu","name":"Zme\u0148te svoju chrbticu","description":"Na boles\u0165 chrbtice sa s\u0165a\u017euj\u00fa \u010doraz mlad\u0161ie ro\u010dn\u00edky. Bohu\u017eia\u013e, sedenie za lavicou v \u0161kole neprospieva nikomu a u\u017e v\u00f4bec nie mlad\u00e9mu chrb\u00e1tu, ktor\u00fd je vo v\u00fdvoji. Pokra\u010dovanie v pr\u00e1ci nie je pr\u00edli\u0161 pote\u0161uj\u00face. N\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl n\u00e1s zav\u00e4zuje by\u0165 neust\u00e1le... <a class=\"more-link\" href=\"https:\/\/www.klema.sk\/zmente-svoju-chrbticu\/\">Pokra\u010dovat ve \u010dten\u00ed &rarr;<\/a>","datePublished":"2018-11-21","dateModified":"2023-04-28","author":{"@type":"Person","@id":"https:\/\/www.klema.sk\/author\/#Person","name":"","url":"https:\/\/www.klema.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/5522eb0fc8481dea5f6519f6a0b15ee2c46358d48429b281fd7c49cbb5a929f9?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/5522eb0fc8481dea5f6519f6a0b15ee2c46358d48429b281fd7c49cbb5a929f9?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"klema.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.klema.sk\/wp-content\/uploads\/img_a295934_w16793_t1548091901.jpg","url":"https:\/\/www.klema.sk\/wp-content\/uploads\/img_a295934_w16793_t1548091901.jpg","height":0,"width":0},"url":"https:\/\/www.klema.sk\/zmente-svoju-chrbticu\/","about":["Www"],"wordCount":404,"articleBody":"Na boles\u0165 chrbtice sa s\u0165a\u017euj\u00fa \u010doraz mlad\u0161ie ro\u010dn\u00edky. Bohu\u017eia\u013e, sedenie za lavicou v \u0161kole neprospieva nikomu a u\u017e v\u00f4bec nie mlad\u00e9mu chrb\u00e1tu, ktor\u00fd je vo v\u00fdvoji. Pokra\u010dovanie v pr\u00e1ci nie je pr\u00edli\u0161 pote\u0161uj\u00face. N\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl n\u00e1s zav\u00e4zuje by\u0165 neust\u00e1le v jednej a tej istej polohe. Nie je to pr\u00edjemn\u00e9 pre cel\u00e9 telo, no najm\u00e4 pre chrbticu, cez ktor\u00fa prech\u00e1dza nespo\u010detne ve\u013ea nervov\u00fdch dr\u00e1h. Na to, aby ste sa c\u00edtili lep\u0161ie budete musie\u0165 zmeni\u0165 svoju denn\u00fa rutinu.SedenieNajhor\u0161\u00edm trestom pre dr\u017eanie n\u00e1\u0161ho tela je sedenie. V evol\u00facii nebolo nutn\u00e9 str\u00e1vi\u0165 dlh\u00e9 hodiny takto, preto na\u0161e telo teraz trp\u00ed. Po\u010das pr\u00e1ce sa sna\u017ete \u010do najviac prech\u00e1dza\u0165. Urobte si prest\u00e1vku aspo\u0148 ka\u017ed\u00fdch \u0161tyridsa\u0165 min\u00fat a poprech\u00e1dzajte sa. Ak nem\u00e1te to\u013eko miesta, zacvi\u010dte si zop\u00e1r drepov. Nohy sa prekrvia a kr\u00ed\u017eov\u00e1 chrbtica sa uvo\u013en\u00ed. Ak sa d\u00e1, vynechajte v\u00fd\u0165ah a uprednostnite schody. Posil\u0148ovanie sedacieho svalu je z\u00e1klad, aby malo na\u0161u chrbticu \u010do dr\u017ea\u0165.Cvi\u010denieJemn\u00e9 cviky, ktor\u00e9 uvo\u013enia stuhnut\u00fa chrbticu je mo\u017en\u00e9 zacvi\u010di\u0165 aj za po\u010d\u00edta\u010dom. Najlep\u0161ie sprav\u00edte, ak si k nim otvor\u00edte okno. Ot\u00e1\u010dajte hlavu raz k jedn\u00e9mu, potom k druh\u00e9mu plecu. Robte s plecami kruhy, taktie\u017e s hlavou. Upa\u017ete a zacvi\u010dte si kr\u00fa\u017een\u00edm rukami s lopatkami. Ak sa dostanete kone\u010dne do polohy le\u017emo, pokr\u010dte kolen\u00e1 a pritla\u010dte chrbticu \u010do najviac k podlo\u017eke. Na uvo\u013enenie kr\u00ed\u017eov je vhodn\u00e9 striedavo tla\u010di\u0165 zohnut\u00fa jednu nohu k hrudn\u00edku.CvikZvyk je \u017eelezn\u00e1 ko\u0161e\u013ea a rovnako to plat\u00ed aj pre spr\u00e1vne dr\u017eanie tela. Hoci sa to nezd\u00e1, kontrolovanie v\u00e1\u0161ho postoja nieko\u013eko kr\u00e1t za de\u0148 dok\u00e1\u017ee urobi\u0165 z\u00e1zraky. Uvedom\u00edte si, ako sa hrb\u00edte a sk\u00fasite da\u0165 svoje telo do prirodzenej\u0161ej polohy. Stiahnete zadok, vtiahnete brucho, lopatky stiahnete k sebe. Plecia uvo\u013en\u00edte a nech\u00e1te ich dole. Krk jemne zatla\u010d\u00edte dozadu. Ak sa v\u00e1m to podar\u00ed, ste na najlep\u0161ej ceste oh\u00fari\u0165 druh\u00fdch svojou postavou, ako sa aj zbavi\u0165 otravnej bolesti chrbta.                                                                                                                                                                                                                                                                                                                                                                                        4.5\/5 - (12 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Zme\u0148te svoju chrbticu","item":"https:\/\/www.klema.sk\/zmente-svoju-chrbticu\/#breadcrumbitem"}]}]