{"id":708,"date":"2015-08-28T22:15:11","date_gmt":"2015-08-28T20:15:11","guid":{"rendered":"https:\/\/www.zdravstvena.info\/preventiva\/?p=708"},"modified":"2016-05-21T11:34:59","modified_gmt":"2016-05-21T09:34:59","slug":"raztezanje-vratu-vaje-za-raztezanje-vratu-raztezovalne-vaje","status":"publish","type":"post","link":"https:\/\/www.zdravstvena.info\/preventiva\/raztezanje-vratu-vaje-za-raztezanje-vratu-raztezovalne-vaje.html","title":{"rendered":"Raztezanje vratu &#8211; vratnih mi\u0161ic"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-737\" title=\"raztezalne vaje vratu raztezanje vratu\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/raztezalne-vaje-vratu-raztezanje-vratu-150x112.jpg\" alt=\"\" width=\"150\" height=\"112\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/raztezalne-vaje-vratu-raztezanje-vratu-150x112.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/raztezalne-vaje-vratu-raztezanje-vratu-200x150.jpg 200w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/raztezalne-vaje-vratu-raztezanje-vratu.jpg 1024w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/>Vaje za raztezanje izbolj\u0161ajo fleksibilnost sklepov in mi\u0161ic ter delujejo preventivno na prepre\u010devanje po\u0161kodb&amp;pospe\u0161ijo rehabilitacijo. Obvezne so pred in po telesni aktivnosti v vseh \u0161portih!<\/p>\n<p><!--more--><\/p>\n<p><strong>Vsaka raztezalna vaja naj se dela po\u010dasi pri miru (brez poskakovanja) in zadr\u017ei od 20 do 30 sekund. Bole\u010dine pri tem ne smete \u010dutiti. V kolikor\u00a0 za\u010dutite bole\u010dino prenehajte in delajte bolj po\u010dasi &#8211; ne\u017eno.<br \/>\n<\/strong><\/p>\n<p style=\"text-align: left;\"><strong>1. UPOGIB GLAVE VSTRAN<\/strong><\/p>\n<p style=\"text-align: left;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-725 alignleft\" title=\"upogib glave vstran\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/upogib-glave-vstran.jpg\" alt=\"\" width=\"220\" height=\"292\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/upogib-glave-vstran.jpg 220w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/upogib-glave-vstran-113x150.jpg 113w\" sizes=\"auto, (max-width: 220px) 100vw, 220px\" \/><br \/>\n<\/strong><\/p>\n<p style=\"text-align: left;\">Glejte naravnost in glavo imejte zravnano ter ne pustite,<\/p>\n<p style=\"text-align: left;\">da Vam brada pade navzdol.<\/p>\n<p style=\"text-align: left;\">Pazite na ramena, da jih ne vzdignete.<\/p>\n<p style=\"text-align: left;\">Z eno roko se primite za glavo in jo po\u010dasi upognite bli\u017eje ramenu medtem ko drugo roko malce nagnite navzdol,<\/p>\n<p><!-- wp_ad_camp_1 --><\/p>\n<p style=\"text-align: left;\">da za\u010dutite &#8216;razteg&#8217; v mi\u0161icah vratu.<\/p>\n<p style=\"text-align: left;\">Mi\u0161ice katere raztezate:<\/p>\n<p style=\"text-align: left;\">Zgornji del Trapeziusa, Scalenes, Levator Scapulae<\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-740\" title=\"Trapezius misica\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica-150x148.png\" alt=\"\" width=\"150\" height=\"148\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica-150x148.png 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica-151x150.png 151w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica.png 510w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/scalenes-misice.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail  wp-image-745\" title=\"scalenes misice\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/scalenes-misice-112x150.png\" alt=\"\" width=\"112\" height=\"150\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/scalenes-misice-112x150.png 112w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/scalenes-misice.png 450w\" sizes=\"auto, (max-width: 112px) 100vw, 112px\" \/><\/a><\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Levator-scapulae-misica.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-742\" title=\"Levator scapulae misica\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Levator-scapulae-misica-95x150.png\" alt=\"\" width=\"95\" height=\"150\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Levator-scapulae-misica-95x150.png 95w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Levator-scapulae-misica.png 380w\" sizes=\"auto, (max-width: 95px) 100vw, 95px\" \/><\/a><\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-731\" title=\"upogib glave naprej\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/upogib-glave-naprej.jpg\" alt=\"\" width=\"220\" height=\"300\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/upogib-glave-naprej.jpg 220w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/upogib-glave-naprej-110x150.jpg 110w\" sizes=\"auto, (max-width: 220px) 100vw, 220px\" \/>2.\u00a0 UPOGIB &#8211; GLAVE (VRATU) NAPREJ <\/strong><\/p>\n<p style=\"text-align: left;\">Ta raztezalna vaja pomaga pri zmanj\u0161anju bole\u010din v mi\u0161icah in v vratu ter zgornjem delu hrbta.<\/p>\n<p style=\"text-align: left;\">Glejte naravnost naprej z rameni spu\u0161\u010denimi navzdol.<\/p>\n<p style=\"text-align: left;\">Komolce imejte ob telesu, da prepre\u010dite dvig ramen.<\/p>\n<p style=\"text-align: left;\">Brado po\u010dasi spustite do prsi.<\/p>\n<p style=\"text-align: left;\">Zadr\u017eite od 10 do 30 sekund in nato po\u010dasi nazaj v prvotni polo\u017eaj.<\/p>\n<p style=\"text-align: left;\">Ne pozabite na globoko spro\u0161\u010dujo\u010de dihanje.<\/p>\n<p style=\"text-align: left;\">Vajo lahko izvajate tudi sede na stolu.<\/p>\n<p style=\"text-align: left;\">Mi\u0161ice katere raztezate:<\/p>\n<p style=\"text-align: left;\">Zgornji del Trapeziusa, Splenius in Levator Scapulae<\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-740\" title=\"Trapezius misica\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica-150x148.png\" alt=\"\" width=\"150\" height=\"148\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica-150x148.png 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica-151x150.png 151w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica.png 510w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/splenius-misica.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-741\" title=\"splenius misica\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/splenius-misica-95x150.png\" alt=\"\" width=\"95\" height=\"150\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/splenius-misica-95x150.png 95w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/splenius-misica.png 380w\" sizes=\"auto, (max-width: 95px) 100vw, 95px\" \/><\/a><\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Levator-scapulae-misica.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail  wp-image-742\" title=\"Levator scapulae misica\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Levator-scapulae-misica-95x150.png\" alt=\"\" width=\"95\" height=\"150\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Levator-scapulae-misica-95x150.png 95w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Levator-scapulae-misica.png 380w\" sizes=\"auto, (max-width: 95px) 100vw, 95px\" \/><\/a><\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-732\" title=\"Rotacija vratu\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Rotacija-vratu.jpg\" alt=\"\" width=\"220\" height=\"288\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Rotacija-vratu.jpg 220w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Rotacija-vratu-114x150.jpg 114w\" sizes=\"auto, (max-width: 220px) 100vw, 220px\" \/>3. ROTACIJA VRATU<\/strong><\/p>\n<p style=\"text-align: left;\">Roki imejte ob telesu, da prepre\u010dite premik ramen skupaj z zasukom glave in glejte pred seboj vzravnano.<\/p>\n<p style=\"text-align: left;\">Pogled zamaknite v levo do sredine ramena. Zadr\u017eite 10 do 30 sekund in nato obrnite v prvotni polo\u017eaj.<\/p>\n<p style=\"text-align: left;\">Nato zadevo ponovite tokrat poglejte proti drugi rami.<\/p>\n<p style=\"text-align: left;\">Glava naj bo v ravnem polo\u017eaju ne pribli\u017eujte se ramenom in predvsem ne pridvzigujte ramen.<\/p>\n<p style=\"text-align: left;\">Mi\u0161ice katere raztezate:<\/p>\n<p style=\"text-align: left;\">Trapezius, Sternocleidomasteid, Splenius.<\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-740\" title=\"Trapezius misica\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica-150x148.png\" alt=\"\" width=\"150\" height=\"148\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica-150x148.png 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica-151x150.png 151w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/Trapezius-misica.png 510w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/sternocleidomastoid-misica.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-739\" title=\"sternocleidomastoid misica\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/sternocleidomastoid-misica-141x150.png\" alt=\"\" width=\"141\" height=\"150\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/sternocleidomastoid-misica-141x150.png 141w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/sternocleidomastoid-misica.png 536w\" sizes=\"auto, (max-width: 141px) 100vw, 141px\" \/><\/a><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/splenius-misica.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-741\" title=\"splenius misica\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/splenius-misica-95x150.png\" alt=\"\" width=\"95\" height=\"150\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/splenius-misica-95x150.png 95w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/splenius-misica.png 380w\" sizes=\"auto, (max-width: 95px) 100vw, 95px\" \/><\/a><\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\">&#8211;<\/p>\n<p style=\"text-align: left;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-733\" title=\"sternocleidomastoid\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/sternocleidomastoid.jpg\" alt=\"\" width=\"220\" height=\"220\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/sternocleidomastoid.jpg 220w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/sternocleidomastoid-150x150.jpg 150w\" sizes=\"auto, (max-width: 220px) 100vw, 220px\" \/>4. RAZTEZ STERNOCLEIDOMASTOIDA<\/strong><\/p>\n<p style=\"text-align: left;\">Mi\u0161ici se nahajata v sprednjem delu vratu in se pripenjata iz klju\u010dnice na lobanjo (za u\u0161esa).<\/p>\n<p style=\"text-align: left;\">Brado dvignite navzgor malce v levo dokler ne za\u010dutite rahlega &#8216;natega&#8217; mi\u0161ice v nasprotnem sprednjem delu vratu. Zadr\u017eite od 10 do 30 sekund in nato ponovite v desno stran.<\/p>\n<p style=\"text-align: left;\">Druga varjanta vaje pa je, da se z nasprotno roko primete ramena in ga malce potegnete navzdol ter naredite isto kot je opisano zgoraj.<\/p>\n<p style=\"text-align: left;\">Mi\u0161ico, ki raztezate: Sternocleidomastoid.<\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/sternocleidomastoid-misica.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-thumbnail wp-image-739\" title=\"sternocleidomastoid misica\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/sternocleidomastoid-misica-141x150.png\" alt=\"\" width=\"141\" height=\"150\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/sternocleidomastoid-misica-141x150.png 141w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/01\/sternocleidomastoid-misica.png 536w\" sizes=\"auto, (max-width: 141px) 100vw, 141px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vaje za raztezanje izbolj\u0161ajo fleksibilnost sklepov in mi\u0161ic ter delujejo preventivno na prepre\u010devanje po\u0161kodb&amp;pospe\u0161ijo rehabilitacijo. Obvezne so pred in po telesni aktivnosti v vseh \u0161portih!<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[516,515,513,512,514],"class_list":["post-708","post","type-post","status-publish","format-standard","hentry","category-gibanje-in-sport","tag-raztezanje-vadba","tag-raztezanje-vaja","tag-raztezanje-vratnih-misic","tag-raztezanje-vratu","tag-vratne-misice-raztezanje"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Raztezanje vratu - vratnih mi\u0161ic - 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\/raztezanje-vratu-vaje-za-raztezanje-vratu-raztezovalne-vaje.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Raztezanje vratu - vratnih mi\u0161ic - Nasveti za zdravo \u017eivljenje!\" \/>\n<meta property=\"og:description\" content=\"Vaje za raztezanje izbolj\u0161ajo fleksibilnost sklepov in mi\u0161ic ter delujejo preventivno na prepre\u010devanje po\u0161kodb&amp;pospe\u0161ijo rehabilitacijo. 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