{"id":767,"date":"2011-02-28T11:34:55","date_gmt":"2011-02-28T09:34:55","guid":{"rendered":"https:\/\/www.zdravstvena.info\/preventiva\/?p=767"},"modified":"2011-04-05T10:18:59","modified_gmt":"2011-04-05T08:18:59","slug":"pravilna-drza-hrbtenice-ravna-drza-vzravnana-drza-hrbtenice","status":"publish","type":"post","link":"https:\/\/www.zdravstvena.info\/preventiva\/pravilna-drza-hrbtenice-ravna-drza-vzravnana-drza-hrbtenice.html","title":{"rendered":"Raztegnimo na\u0161 iliopsoas, da bomo bolje stali, hodili, tekli"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-768\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/02\/iliopsoas-201x150.jpg\" alt=\"\" width=\"201\" height=\"150\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/02\/iliopsoas-201x150.jpg 201w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/02\/iliopsoas-150x111.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2011\/02\/iliopsoas.jpg 628w\" sizes=\"auto, (max-width: 201px) 100vw, 201px\" \/>Med pomembnej\u0161imi dejavniki za pravilno dr\u017eo je nagib (inklinacija) medenice. <!--more--><\/p>\n<p>Le ta je odvisna tudi od normalne raztegljivosti in napetosti mi\u0161ic upogibalk kolkov (mi\u0161ico iliopsoas sestavljajo v resnici tri mi\u0161ice; iliacus, psoas major in psoas). S preprosto vajo, lahko ob pravilni izvedbi, pomagamo pri raztegu mi\u0161ice iliopsoas, ki je zaradi prete\u017eno sede\u010dega dela velikokokrat skraj\u0161ana.<\/p>\n<p><!-- wp_ad_camp_1 --><\/p>\n<p>Poleg razteznih vaj, moramo za dobro stabilizacijo medenice delati tudi vaje za mo\u010d mi\u0161ic upogibalk kolka, saj poleg pove\u010dane stabilnosti medenice,u\u010dinkujejo tudi pri vzpostavitvi pravilnega polo\u017eaja hrbtenice, vplivajo na boljo statiko telesa, pomagajo pri dobri hoji in dobrem teka\u0161kem koraku. Zelo pomembno je torej, da so mi\u0161ice dovolj raztegljive in dovolj mo\u010dne, uravnove\u0161ene torej.<\/p>\n<p>Pokleknite na levo koleno (vaja je za desni iliopsoas), lahko si koleno podlo\u017eite, drugo nogo iztegnite, potisnite medenico navzdol in prenesite te\u017eo naprej. Dihajte in vzdr\u017eujte polo\u017eaj. Intenzivnost vaje pove\u010damo, \u010de hkrati \u0161e sklenemo roki in ju dvignemo visoko navzgor.<\/p>\n<p>Blanka Ko\u0161\u010dak Tivadar, dipl. fiziot.<\/p>\n<p>Ipnf in cyriax terapevt<\/p>\n<p><a href=\"http:\/\/www.fizioterapija-mediko.si\" target=\"_blank\">www.fizioterapija-mediko.si<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Med pomembnej\u0161imi dejavniki za pravilno dr\u017eo je nagib (inklinacija) medenice.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[547,544,107,549,106,548,550,551],"class_list":["post-767","post","type-post","status-publish","format-standard","hentry","category-gibanje-in-sport","tag-bolecine-v-krizu","tag-drza","tag-hrbtenica","tag-nagib-medenice","tag-pravilna-drza","tag-ravna-drza","tag-raztegljivost-misic","tag-stabilizacija-medenice"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - 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