{"id":3259,"date":"2014-07-21T21:27:50","date_gmt":"2014-07-21T19:27:50","guid":{"rendered":"https:\/\/www.zdravstvena.info\/preventiva\/?p=3259"},"modified":"2014-07-28T10:19:11","modified_gmt":"2014-07-28T08:19:11","slug":"vaje-za-hrbtenico-vaje-za-misice-nog-vaje-med-dolgim-sedenjem","status":"publish","type":"post","link":"https:\/\/www.zdravstvena.info\/preventiva\/vaje-za-hrbtenico-vaje-za-misice-nog-vaje-med-dolgim-sedenjem.html","title":{"rendered":"Smuk poleti?"},"content":{"rendered":"

\"smuk\"<\/p>\n

Pogre\u0161ate smu\u010danje, pogre\u0161ate zimo? Leto\u0161nje poletje, z izjemo nekaj dni, ni ravno podobno poletju, pa vendar smu\u010dati poleti?<\/p>\n

\u0160e ve\u010d. Smu\u010date lahko celo leto in ne samo to smu\u010date lahko tudi v slu\u017ebi. Pravzaprav vozite smuk. S preprosto vajo, boste veliko naredili za sebe.<\/p>\n

Odmaknite se za nekaj centimetrov od stola in zadr\u017eite polo\u017eaj. Pri tem pazite na polo\u017eaj hrbtenice, napnite trebu\u0161ne mi\u0161ice, mi\u0161ice medeni\u010dnega dna in dihajte.<\/p>\n

Ponovite\u00a08x.<\/p>\n

Z vajo boste krepili mi\u0161ice nog in ko bo \u010das za sneg boste nanj pripravljeni.<\/p>\n

Hkrati boste poskrbeli za bolj\u0161o prekrvavitev in limfni obtok (saj veste, tista tako neza\u017eelena pomaran\u010dna ko\u017ea na stegnih).<\/p>\n

\u017delite \u0161e ve\u010d? Dvigujte in spu\u0161\u010dajte se, po\u010dasi. Vse naj se dogaja pribli\u017eno 3-8 cm od stola.<\/p>\n

Zavedati se moram da se sile pri sedenju razli\u010dno prena\u0161ajo.<\/p>\n

Pri sedenju naprej se namre\u010d\u00a0zgodi nagib medenice naprej, oz.\u00a0nagib medenice nazaj pri sedenju s te\u017eo nazaj (slika 5).<\/p>\n

Posledi\u010dno se spremeni tudi kot v kol\u010dnem sklepu, ki naj bi bil med 85\u00b0 in 100\u00b0<\/p>\n

Vrste sedenja<\/p>\n

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

 <\/p>\n

 <\/p>\n

 <\/p>\n

Fleksija 90\u00b0 v kolku, pri sedenju vpliva na lordozo, ki jo sicer zlahka zavzamemo v stoje\u010dem polo\u017eaju. Posledi\u010dno\u00a0 ljudje, ki veliko sedijo razvijejo kompenzacijsko kifoti\u010dno dr\u017eo v lumbalnem delu. Ekstenziji v kolku zato sledi lordoza.<\/p>\n

[wp_ad_camp_1]<\/p>\n

Torej ve\u010d kot dovolj razlogov za smuk, ne samo poleti, celo leto….pa \u0161e smu\u010darke karte ne potrebujete :-).<\/p>\n

hop, hop, hop….<\/p>\n

Blanka Ko\u0161\u010dak Tivadar, dipl. diziot., IPNF in Cyriay terapevt<\/p>\n

www.fizioterapija-mediko.si<\/a><\/p>\n

Vir: Chaffin, D.B., Anderson, G.B. (1999) Seated Work<\/i>. Pridobljeno 25.05.2014 s http:\/\/www.pt.ntu.edu.tw\/hmchai\/bm03\/BMoccupation\/SeatedWork.htm<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pogre\u0161ate smu\u010danje, pogre\u0161ate zimo? Leto\u0161nje poletje, z izjemo nekaj dni, ni ravno podobno poletju, pa vendar smu\u010dati poleti? \u0160e ve\u010d. Smu\u010date lahko celo leto in ne samo to smu\u010date lahko tudi v slu\u017ebi. Pravzaprav vozite smuk. S preprosto vajo, boste veliko naredili za sebe.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51,25],"tags":[1025,1026,575,122,244,1027,110,549,1028,561,1023,820,202,119,1024],"class_list":["post-3259","post","type-post","status-publish","format-standard","hentry","category-gibanje-in-sport","category-nasveti-za-zdravo-zivljenje","tag-delo","tag-delovno","tag-dvig","tag-fizioterapija","tag-kolk","tag-mesto","tag-misice","tag-nagib-medenice","tag-promocija","tag-sede","tag-smuk","tag-v-sluzbi","tag-za-sebe","tag-zdravje","tag-zdravo"],"yoast_head":"\nSmuk poleti? - Nasveti za zdravo \u017eivljenje!<\/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:\/\/www.zdravstvena.info\/preventiva\/vaje-za-hrbtenico-vaje-za-misice-nog-vaje-med-dolgim-sedenjem.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Smuk poleti? - Nasveti za zdravo \u017eivljenje!\" \/>\n<meta property=\"og:description\" content=\"Pogre\u0161ate smu\u010danje, pogre\u0161ate zimo? 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Leto\u0161nje poletje, z izjemo nekaj dni, ni ravno podobno poletju, pa vendar smu\u010dati poleti? \u0160e ve\u010d. Smu\u010date lahko celo leto in ne samo to smu\u010date lahko tudi v slu\u017ebi. Pravzaprav vozite smuk. S preprosto vajo, boste veliko naredili za sebe.","og_url":"https:\/\/www.zdravstvena.info\/preventiva\/vaje-za-hrbtenico-vaje-za-misice-nog-vaje-med-dolgim-sedenjem.html","og_site_name":"Nasveti za zdravo \u017eivljenje!","article_publisher":"https:\/\/www.facebook.com\/Zdravstvena.info\/","article_published_time":"2014-07-21T19:27:50+00:00","article_modified_time":"2014-07-28T08:19:11+00:00","og_image":[{"url":"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2014\/07\/1-DSC02292-150x112.jpg","type":"","width":"","height":""}],"author":"mediko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"mediko","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.zdravstvena.info\/preventiva\/vaje-za-hrbtenico-vaje-za-misice-nog-vaje-med-dolgim-sedenjem.html#article","isPartOf":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/vaje-za-hrbtenico-vaje-za-misice-nog-vaje-med-dolgim-sedenjem.html"},"author":{"name":"mediko","@id":"https:\/\/www.zdravstvena.info\/preventiva\/#\/schema\/person\/e2d7d1eb161d322454d97a920ed3846d"},"headline":"Smuk poleti?","datePublished":"2014-07-21T19:27:50+00:00","dateModified":"2014-07-28T08:19:11+00:00","mainEntityOfPage":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/vaje-za-hrbtenico-vaje-za-misice-nog-vaje-med-dolgim-sedenjem.html"},"wordCount":298,"commentCount":0,"publisher":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/#organization"},"image":{"@id":"https:\/\/www.zdravstvena.info\/preventiva\/vaje-za-hrbtenico-vaje-za-misice-nog-vaje-med-dolgim-sedenjem.html#primaryimage"},"thumbnailUrl":"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2014\/07\/1-DSC02292-150x112.jpg","keywords":["delo","delovno","dvig","fizioterapija","kolk","mesto","mi\u0161ice","nagib medenice","promocija","sede","smuk","v slu\u017ebi","za sebe","zdravje","zdravo"],"articleSection":["Gibanje, fitnes, \u0161port...","Nasveti za zdravo \u017eivljenje"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.zdravstvena.info\/preventiva\/vaje-za-hrbtenico-vaje-za-misice-nog-vaje-med-dolgim-sedenjem.html#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.zdravstvena.info\/preventiva\/vaje-za-hrbtenico-vaje-za-misice-nog-vaje-med-dolgim-sedenjem.html","url":"https:\/\/www.zdravstvena.info\/preventiva\/vaje-za-hrbtenico-vaje-za-misice-nog-vaje-med-dolgim-sedenjem.html","name":"Smuk poleti? 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