{"id":330541,"date":"2022-01-20T16:27:23","date_gmt":"2022-01-20T15:27:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=330541"},"modified":"2022-01-20T16:27:31","modified_gmt":"2022-01-20T15:27:31","slug":"20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/","title":{"rendered":"20 vaj za laj\u0161anje bole\u010din v hrbtu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/#Zakaj_imate_bolecine_v_hrbtu\" title=\"Zakaj imate bole\u010dine v hrbtu?\">Zakaj imate bole\u010dine v hrbtu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/#Kako_prepreciti_bolecine_v_hrbtu\" title=\"Kako prepre\u010diti bole\u010dine v hrbtu?\">Kako prepre\u010diti bole\u010dine v hrbtu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/#20_vaj_za_lajsanje_bolecin_v_hrbtu\" title=\"20 vaj za laj\u0161anje bole\u010din v hrbtu\">20 vaj za laj\u0161anje bole\u010din v hrbtu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span data-preserver-spaces=\"true\">\u010ce ste se \u017ee sre\u010dali z bole\u010dinami v hrbtu, se verjetno strinjate z nami, da vam lahko zelo zagrenijo \u017eivljenje. Vsako gibanje je kot prava muka. <strong>Kaj pa, \u010de obstaja na\u010din, kako si lahko pomagate pri bole\u010dinah v hrbtu?<\/strong> Dajte prilo\u017enost tem posebnim vajam, s katerimi boste sprostili svoje hrbtne mi\u0161ice in hrbtenico. Potrebujete le podlogo za vadbo in malo \u010dasa. Kon\u010dali boste v nekaj minutah, kar je vsekakor vredno laj\u0161anja bole\u010din v hrbtu.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_imate_bolecine_v_hrbtu\"><\/span>Zakaj imate bole\u010dine v hrbtu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">V nekaterih primerih je vzrok bole\u010din v hrbtu takoj viden. Na primer, \u010de sumite, da ste <strong>pri vadbi z ute\u017emi nekoliko pretiravali<\/strong> in niste bili pozorni na pravilno tehniko. Telo vam to nato v naslednjih dneh vrne v obliki bole\u010din v hrbtu. Ali pa ste morda <strong>ves vikend sedeli in le\u017eali v knjigah ter se u\u010dili za izpit v razli\u010dnih polo\u017eajih<\/strong>, ki ravno ne spominjajo na zdravo dr\u017eo. Najpogosteje pa je bole\u010dina v hrbtu posledica <strong>preobremenitve mi\u0161i\u010dno-skeletnega sistema pri delu<\/strong>. To lahko potrdijo \u0161tevilni delavci, ki delajo v skladi\u0161\u010dih, na gradbi\u0161\u010dih ali v frizerskih salonih, ter tudi natakarji, ki so ves \u010das na nogah. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Slaba dr\u017ea je eden najpogostej\u0161ih vzrokov za bole\u010dine v hrbtu v sodobnem svetu. Veliko \u010dasa pre\u017eivimo sede in le\u017ee v ne ravno idealnih polo\u017eajih. To lahko vodi v bole\u010d in tog hrbet. Najpogostej\u0161a slaba navada je nagibanje glave, grbljenje hrbta ali potiskanje ramen naprej. <strong>To lahko vodi do mi\u0161i\u010dnega neravnovesja, na primer do t.i. spodnjega oz. zgornjega kri\u017enega sindroma<\/strong>. Ta se ka\u017ee tako, da ena mi\u0161ica prevzame funkcijo druge. Pogost pojav je preobremenitev in skraj\u0161anje prsnih mi\u0161ic, ki se ka\u017ee s potegom ramen naprej in nagibanjem zgornjega dela hrbtenice. Te nepravilnosti pogosto vodijo do bole\u010din v hrbtu in dolgoro\u010dnih po\u0161kodb hrbtenice. Hkrati je dovolj, da vsak dan ali vsak drugi dan pazimo na pravilno dr\u017eo ter izvajamo vaje za raztezanje in krepitev, ki lahko prepre\u010dijo ta neravnovesja. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg\" alt=\"Najpogostej\u0161i vzroki za bole\u010dine v hrbtu\" class=\"wp-image-318342\" width=\"843\" height=\"562\" title=\"Najpogostej\u0161i vzroki za bole\u010dine v hrbtu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-187491090-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\"><strong>Drugi vzroki za bole\u010dine v hrbtu so dolgotrajen stres<\/strong>, med katerim se obi\u010dajno spremeni dr\u017ea telesa (rame se potegnejo naprej, hrbet se zgrbi), pove\u010da se mi\u0161i\u010dna napetost, pojavijo pa se tudi te\u017eave s spanjem. Vse to lahko povzro\u010di ve\u010djo togost in bole\u010dine v hrbtnih mi\u0161icah.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\"><strong>Ne smemo pozabiti na negativne posledice prekomerne telesne te\u017ee<\/strong>, ki prekomerno obremenjuje celoten mi\u0161i\u010dno-skeletni sistem. <strong>No\u0161enje visokih pet, te\u017eke torbice ali spanje na neprimerni vzmetnici ni idealno za zdravje hrbta<\/strong>. V nekaterih primerih lahko bole\u010dine v hrbtu povzro\u010dijo tudi huj\u0161e te\u017eave, kot je dolo\u010dena bolezen. \u010ce \u010dutite, da bole\u010dina ne popu\u0161\u010da ali se, nasprotno, stopnjuje in ovira va\u0161e vsakodnevne dejavnosti, se raje zaupajte v oskrbo strokovnjaku. Ortoped vas bo dodobra pregledal in nato predlagal ustrezno zdravljenje. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_prepreciti_bolecine_v_hrbtu\"><\/span>Kako prepre\u010diti bole\u010dine v hrbtu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko poznate najpogostej\u0161e vzroke za bole\u010dine v hrbtu, ni te\u017eko ugotoviti, kako jih prepre\u010diti. Najprej si prizadevajte za sledenje splo\u0161nim pravilom, ki so del na\u010del zdravega \u017eivljenjskega sloga. <span style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Osredoto\u010dite se na dobro dr\u017eo<\/strong>. Zlasti pazite, da se med stojo, sedenjem ali hojo ne upogibate preve\u010d v prsnem in ledvenem delu hrbtenice. Glavo dr\u017eite v liniji vratne hrbtenice, ramena pa potegnite rahlo nazaj in navzdol.<\/li><li><strong>Redno se ukvarjajte s \u0161portom<\/strong>. Vsaj 150 minut na teden se ukvarjajte s telesnimi dejavnostmi po lastni izbiri.<\/li><li><strong>Vklju\u010dite vadbo za mo\u010d v svoj na\u010drt treninga vsaj dvakrat na teden<\/strong> in ne pozabite okrepiti globokega stabilizacijskega sistema hrbtenice, ki ga poznate pod imenom <strong>jedro<\/strong>.<\/li><li>Po dalj\u0161em sedenju ali le\u017eanju je najbolje, da <strong>z vajami<\/strong> raztegnete hrbet. Poskusite lahko tudi z vajami z <a href=\"https:\/\/gymbeam.si\/valj-za-vadbo-fitness-foam-roller-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017enim valjem<\/a> ali <a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\"masa\u017eno pi\u0161tolo. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017eno pi\u0161tolo.<\/a><\/li><li><strong>\u010ce \u017eelite <a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" aria-label=\"shuj\u0161ati (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shuj\u0161ati<\/a>, za\u010dnite z majhnimi spremembami <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/nacrt-priprave-obrokov-za-2000-kcal\/\" target=\"_blank\" aria-label=\"jedilnika, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>jedilnika<\/strong>,<\/a> na primer z opustitvijo sladkarij in mo\u010dno predelane hrane. Osredoto\u010dite se na <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"zdravo prehrano (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravo prehrano<\/a> in telesno vadbo. To vam bo pomagalo dose\u010di <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\"kalori\u010dni primanjkljaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dni primanjkljaj<\/a>, ki je klju\u010dnega pomena za huj\u0161anje.<\/li><li><strong>Poskrbite za svoje du\u0161evno zdravje<\/strong>. Poi\u0161\u010dite tehnike za bolj\u0161e obvladovanje <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\"stresa. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stresa.<\/a> Te vklju\u010dujejo \u0161port, meditacijo ali <a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_blank\" aria-label=\"pre\u017eivljanje \u010dasa v naravi. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pre\u017eivljanje \u010dasa v naravi.<\/a><\/li><li><strong>Omejite no\u0161enje \u010devljev z visoko peto<\/strong> in raje izberite udobje v obliki elegantnih superg.<\/li><li><strong>Najbolje je, \u010de te\u017eko torbico zamenjate za eleganten nahrbtnik<\/strong>. Va\u0161 hrbet vam bo hvale\u017een.<\/li><li><strong>Priskrbite si kakovostno vzmetnico za bolj\u0161i <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\"spanec. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spanec.<\/a><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44974,51088,58828,62743,62749,62755\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"20_vaj_za_lajsanje_bolecin_v_hrbtu\"><\/span>20 vaj za laj\u0161anje bole\u010din v hrbtu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te raztezne vaje so idealne za <strong>jutranje raztezanje, aktivni odmor med delovnim dnem ali raztezanje pred ali po vadbi<\/strong>. Pomagale vam bodo tudi sprostiti celotno telo po fizi\u010dno in psihi\u010dno napornem dnevu. Preizkusite vseh 20 vaj ali pa izberite le nekaj izmed njih in si ustvarite novo rutino za raztezanje. Prednost je, da ne potrebujete nobene posebne opreme. Preprosto razgrnite <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-black-strix.html\" target=\"_blank\" aria-label=\"vadbeno podlogo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbeno podlogo<\/a> in \u017ee ste pripravljeni na vadbo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Nagib medenice<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite na hrbtu in pokr\u010dite kolena. Hrbet je v nevtralnem polo\u017eaju in spro\u0161\u010den, roke pa so za glavo ali iztegnjene ob telesu.<\/li><li><strong>Izvedba<\/strong>: Z nadzorovanim gibanjem med izdihom potisnite medenico. V tem polo\u017eaju lahko ostanete nekaj sekund ali pa se takoj premaknete na naslednjo ponovitev med vdihom.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Medenica je v zgornjem polo\u017eaju previsoko, sunkoviti in nenadzorovani gibi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/01_Pelvic-tilt.gif\" alt=\"Kako narediti nagib medenice za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318356\" title=\"Kako narediti nagib medenice za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Glutealni most<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Le\u017eite na hrbtu in pokr\u010dite kolena. Stopala in dlani naj bodo na tleh, kar ustvarja mo\u010dno oporo z zgornjim delom hrbta.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Pri izdihu aktivirajte zadnji\u010dne mi\u0161ice in jedro. Z nadzorovanim gibanjem za\u010dnite po\u010dasi dvigovati medenico in hrbet. Pri\u0161li boste do polo\u017eaja, v katerem je va\u0161e telo v liniji od ramen do kolen. V tem polo\u017eaju ostanite nekaj sekund in se med vdihom vrnite v za\u010detni polo\u017eaj. Nato preidite na naslednjo ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Neobvladljivi in nenadzorovani gibi, upognjen hrbet, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/02_Glute-bridge.gif\" alt=\"Kako narediti glutealni most za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318370\" title=\"Kako narediti glutealni most za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Sede\u010di bo\u010dni upogib<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Najprej sedite. Pokr\u010dite kolena in prekri\u017eajte noge (t. i. sedenje s prekri\u017eanimi nogami). Hrbet je naravno ukrivljen, roke pa so v liniji s telesom.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Polo\u017eite podlaket leve roke na podlogo ob telesu. Med izdihom iztegnite desno roko nad glavo in se hkrati s celotnim trupom nagnite na isto stran. Na desni strani hrbta morate ob\u010dutiti raztezanje. V tem polo\u017eaju ostanite nekaj sekund in se med vdihom vrnite v za\u010detni polo\u017eaj. Nato preidite na naslednjo ponovitev.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Premajhen obseg gibanja, sunkoviti in nenadzorovani gibi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/03_Side-stretch.gif\" alt=\"Kako narediti sede\u010di bo\u010dni upogib za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318384\" title=\"Kako narediti sede\u010di bo\u010dni upogib za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Diagonalni sede\u010di stranski upogib<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Najprej sedite. Pokr\u010dite kolena in prekri\u017eajte noge (t. i. sedenje s prekri\u017eanimi nogami). Hrbet je naravno ukrivljen, roke pa so v liniji s telesom.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Levo roko polo\u017eite na koleno desne noge. Dvignite desno roko navzgor in jo iztegnite nad glavo v stran, da za\u010dutite raztezanje na desni strani hrbta. Glavo in trup prav tako rahlo nagnite vstran. V tem polo\u017eaju ostanite nekaj sekund in se z vdihom vrnite v za\u010detni polo\u017eaj. Nato enako naredite na drugi strani.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Premajhen obseg gibanja, sunkoviti in nenadzorovani gibi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/04_Diagonal-side-stretch.gif\" alt=\"Kako narediti diagonalne sede\u010de bo\u010dne upogibe za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318398\" title=\"Kako narediti diagonalne sede\u010de bo\u010dne upogibe za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Koleno do prsnega ko\u0161a<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj: <\/strong>Lezite na hrbet in pokr\u010dite kolena.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Potegnite desno koleno proti prsnemu ko\u0161u. Med izvajanjem celotne vaje imejte hrbet na blazini. V tem polo\u017eaju ostanite nekaj sekund in pri tem naravno dihajte. V spodnjem delu hrbta morate ob\u010dutiti raztezanje. Med vdihom se vrnite v za\u010detni polo\u017eaj. Nato enako naredite na drugi strani.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, sunkovito in nenadzorovano gibanje, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/05_Knee-to-chest.gif\" alt=\"Kako izvajati vajo koleno do prsnega ko\u0161a za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318412\" title=\"Kako izvajati vajo koleno do prsnega ko\u0161a za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Objem kolena<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Lezite na hrbet in pokr\u010dite kolena.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Ob izdihu potegnite obe koleni proti prsnemu ko\u0161u. V tej fazi lahko rahlo dvignete spodnji del hrbta z blazine. V tem polo\u017eaju posku\u0161ajte dihati naravno, lahko se tudi rahlo zibate vstran in to izvajate nekaj sekund. Med vdihom se vrnite v za\u010detni polo\u017eaj in vajo nekajkrat ponovite.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen ali prevelik obseg gibanja, sunkoviti in nenadzorovani gibi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/06_Knee-hug.gif\" alt=\"Kako narediti objem kolena za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318426\" title=\"Kako narediti objem kolena za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Polo\u017eaj kobre<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Lezite na trebuhu z iztegnjenimi nogami. Dlani polo\u017eite v vi\u0161ino ramen in komolce dr\u017eite ob telesu.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Pri vdihu pritisnite dlani na podlago in dvignite zgornji del prsnega ko\u0161a. Medenica ostane na blazini. V zgornjem polo\u017eaju ostanite nekaj sekund, naravno vdihnite in se z izdihom vrnite v za\u010detni polo\u017eaj. Nato vajo nekajkrat ponovite.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen ali prevelik obseg gibanja, sunkovito in nenadzorovano gibanje, dvigovanje medenice od podlage.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/07_Upward-dog-position.gif\" alt=\"Kako narediti polo\u017eaj kobre za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318440\" title=\"Kako narediti polo\u017eaj kobre za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Navzdol obrnjen pes<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Spustite se na \u0161tiri noge.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Prenesite te\u017eo na zgornje okon\u010dine, medtem ko vdihujete, pritisnite dlani na podlago in dvignite boke proti stropu. Hkrati iztegnite roke in noge. Kolena so lahko rahlo pokr\u010dena. Glava ostane v liniji s hrbtenico, hrbet pa je raven. V zgornjem polo\u017eaju ostanite nekaj sekund, dihajte naravno. Nato se z izdihom vrnite v za\u010detni polo\u017eaj. Nato vajo nekajkrat ponovite.<\/li><li><strong>Pogoste napake<\/strong>: Premajhen obseg gibanja, sunkoviti in nenadzorovani gibi, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/08_Downward-dog.gif\" alt=\"Kako narediti navzdol obrnjenega psa za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318454\" title=\"Kako narediti navzdol obrnjenega psa za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Otro\u0161ka poza<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Spustite se na \u0161tiri noge. Kolena naj bodo oddaljena v \u0161irini ramen ali nekoliko \u0161ir\u0161e.<\/li><li><strong>Izvedba<\/strong>: Z dlanmi pritisnite na podlago in se po\u010dasi usedite na pete. Roke dr\u017eite naravnost in spro\u0161\u010deno pred seboj. \u010celo naslonite na tla in sprostite telo. Trebuh rahlo stisnite navznoter. V tem polo\u017eaju ostanite nekaj sekund, naravno vdihnite in se z izdihom vrnite v za\u010detni polo\u017eaj. Nato vajo nekajkrat ponovite.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, upognjeni komolci.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/09_Child\u00b4s-pose.gif\" alt=\"Kako narediti otro\u0161ko pozo za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318468\" title=\"Kako narediti otro\u0161ko pozo za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Polo\u017eaj mladi\u010dka<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Spustite se na \u0161tiri noge. Kolena naj bodo oddaljena v \u0161irini ramen ali nekoliko \u0161ir\u0161e.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Roki iztegnite pred seboj in polo\u017eite \u010delo na podlogo. Kolena naj bodo pod boki, trebuh pa rahlo potisnite navznoter. V tem polo\u017eaju ostanite nekaj minut, naravno vdihnite in se z izdihom vrnite v za\u010detni polo\u017eaj. Nato vajo nekajkrat ponovite.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, upognjeni komolci.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/10_Puppy-pose.gif\" alt=\"Kako narediti polo\u017eaj mladi\u010dka za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318482\" title=\"Kako narediti polo\u017eaj mladi\u010dka za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Polo\u017eaj ma\u010dka &#8211; krava<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Spustite se na \u0161tiri noge. Zapestja imejte pod rameni, kolena pa pribli\u017eno v \u0161irini ramen ali nekoliko \u0161ir\u0161e.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Glavo nagnite naprej proti prsim in hrbet zaokro\u017eite navzgor. Medenico in trebuh potegnite nazaj. Dvignite glavo in med vdihom upognite hrbet navzdol (trebuh je bli\u017eje blazini). Nato ta gib nekajkrat ponovite.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovani gibi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/11_Cat-cow_new.gif\" alt=\"Kako narediti polo\u017eaj ma\u010dka - krava za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318496\" title=\"Kako narediti polo\u017eaj ma\u010dka - krava za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">12. Sede\u010di zasuk hrbtenice<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Sedite na podlogo in noge iztegnite pred seboj.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Upognite desno nogo in jo polo\u017eite \u010dez levo nogo, ki ostane iztegnjena. Levi komolec polo\u017eite \u010dez desno koleno in se rahlo naslonite nanj. Hkrati se s celotnim trupom obrnite vstran. Desno roko pustite za telesom in jo uporabite kot oporno to\u010dko. V tem polo\u017eaju ostanite nekaj sekund in naravno dihajte. Nato se vrnite v za\u010detni polo\u017eaj, zamenjajte noge in vajo izvedite na drugi strani.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, nenadzorovani gibi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/12_Twist-v-sede.gif\" alt=\"Kako narediti sede\u010di zasuk hrbtenice za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318510\" title=\"Kako narediti sede\u010di zasuk hrbtenice za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">13. Supta Matsyendrasana<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Lezite na hrbet z iztegnjenimi nogami.<\/li><li><strong>Izvedba<\/strong>: Upognite levo nogo (pribli\u017eno 90\u00b0) in jo polo\u017eite \u010dez desno nogo, ki ostane iztegnjena. Dvignite roko in jo polo\u017eite ob telo. Desno roko polo\u017eite na levo koleno in se rahlo naslonite nanj. Ne pozabite, da glavo in prsni ko\u0161 usmerite navzgor (prsna in vratna hrbtenica sta blizu podlage) in prepre\u010dite, da bi se obra\u010dala vstran. To lahko dose\u017eete tako, da pokr\u010deno nogo pustite v zraku. V tem polo\u017eaju ostanite nekaj sekund in dihajte naravno. Nato se vrnite v za\u010detni polo\u017eaj, zamenjajte nogi in vajo izvedite na drugi strani.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Majhen obseg gibanja, obra\u010danje glave in prsnega ko\u0161a vstran, nenadzorovano gibanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/13_Twist-v-leze.gif\" alt=\"Kako izvajati vajo supta Matsyendrasana za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318524\" title=\"Kako izvajati vajo supta Matsyendrasana za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">14. Ptica-pes<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Spustite se na \u0161tiri noge.<\/li><li><strong>Izvedba<\/strong>: Aktivirajte jedro ter ob vdihu hkrati dvignite in iztegnite nasprotni okon\u010dini (desno nogo in levo roko). Nato pokr\u010dite dvignjene okon\u010dine in jih potegnite proti prsnemu ko\u0161u. S komolcem se poskusite dotakniti kolena. Nato vajo nekajkrat ponovite. Nato zamenjajte nogo in roko ter enako naredite na drugi strani. \u010ce imate te\u017eave z ravnote\u017ejem, ostanite v prvi fazi &#8211; iztegnite nasprotni okon\u010dini.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;V prvi fazi upognjen hrbet, nenadzorovano gibanje, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/14_bird-dog.gif\" alt=\"Kako opravljati vajo ptica-pes za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318538\" title=\"Kako opravljati vajo ptica-pes za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">15. Potisk v predklonu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Polo\u017eite se na trebuh. Noge naj bodo iztegnjene. Dvignite in pokr\u010dite roke (pribli\u017eno 45\u00b0 v komolcih) ter polo\u017eite dlani z razprtimi prsti na tla, obrnjene druga proti drugi.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Dvignite glavo, ramena in zgornji del prsnega ko\u0161a od podloge, medtem ko vdihujete. Predlakti in dlani naj ostanejo na blazini. Z izdihom se vrnite v za\u010detni polo\u017eaj in vajo ponovite. Ne pozabite dvigniti glave navzgor in je ne nagibajte nazaj.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Nenadzorovano gibanje, nagibanje glave nazaj.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/15_2_Zvedani-hrudniku-ze-zeme-v-leze-na-brise_new.gif\" alt=\"Kako narediti potisk v predklonu za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318552\" title=\"Kako narediti potisk v predklonu za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">16. Rotacija hrbtenice kle\u010de<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Spustite se na \u0161tiri noge.<\/li><li><strong>Izvedba<\/strong>: Pridr\u017eite se glave z desno roko (za u\u0161esom) in med izdihom naredite rotacijo prsnega ko\u0161a na desno stran. Med vdihom se vrnite v za\u010detni polo\u017eaj in vajo nekajkrat ponovite. Nato zamenjajte roke in izvedite rotacijo na drugo stran.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Nenadzorovano gibanje, majhen obseg gibanja, pretirano pritiskanje roke na glavo.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/16_Rotace-hrudniku-v-klece.gif\" alt=\"Kako narediti rotacijo hrbtenice kle\u010de za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318566\" title=\"Kako narediti rotacijo hrbtenice kle\u010de za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">17. Izmeni\u010dne rotacije &#8220;\u0161korpijon&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>:&nbsp;Polo\u017eite se na trebuh in iztegnite roke vstran.<\/li><li><strong>Izvedba<\/strong>:&nbsp;Dvignite levo nogo, jo pokr\u010dite in jo med izdihom povlecite \u010dez desno nogo. Poskusite priti do polo\u017eaja, v katerem se dotaknete tal ali do polo\u017eaja, ki vam ga omogo\u010da gibljivost, ne da bi roke in prsni ko\u0161 preve\u010d dvignili od tal. Hkrati obrnite glavo na nasprotno stran. Nato se med vdihom vrnite v za\u010detni polo\u017eaj, dvignite desno nogo in ponovite vajo na drugo stran.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Nenadzorovano gibanje, majhen obseg gibanja, pretirano dvigovanje rok in trupa z blazine.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/17_Scorpion_2_new.gif\" alt=\"Kako narediti &quot;\u0161korpijona&quot; za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318580\" title=\"Kako narediti &quot;\u0161korpijona&quot; za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">18. &#8220;Nit skozi iglo&#8221;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Spustite se na \u0161tiri noge.<\/li><li><strong>Izvedba<\/strong>: Dvignite levo roko proti stropu, medtem ko vdihavate, ter zavrtite prsni ko\u0161 in glavo v isto smer. Nato polo\u017eite levo roko skozi vrzel pod desno roko in zavrtite trup v isto smer. Hkrati polo\u017eite glavo na podlogo (dotaknite se je z u\u0161esom). Va\u0161e o\u010di morajo biti obrnjene proti aktivni roki. Prav tako ne pozabite, da premikate le zgornji del telesa. Vajo nekajkrat ponovite na eni strani, nato pa zamenjajte roki.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Nenadzorovano gibanje, majhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/18_Needle-and-rotation_new.gif\" alt=\"Kako opraviti vajo &quot;nit skozi iglo&quot; za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318594\" title=\"Kako opraviti vajo &quot;nit skozi iglo&quot; za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">19. Rotacija hrbtenice z upogibanjem <\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Spustite se v polo\u017eaj, kjer stojite v \u0161irini ramen (ali nekoliko \u0161ir\u0161e).<\/li><li><strong>Izvedba<\/strong>:&nbsp;Upognite kolena in se z ravnim hrbtom globoko nagnite naprej. Hkrati polo\u017eite dlani ali prste na podlogo. Ob vdihu dvignite eno roko proti stropu, trup in glavo pa obrnite v isto smer. Va\u0161e o\u010di so obrnjene proti delujo\u010di roki. Nato se z vdihom vrnite v za\u010detni polo\u017eaj in se obrnite na drugo stran.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Nenadzorovano gibanje, majhen obseg gibanja, upognjen hrbet.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/19_Rotace-ve-stoje.gif\" alt=\"Kako opravljati rotacijo hrbtenice z upogibanjem za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318608\" title=\"Kako opravljati rotacijo hrbtenice z upogibanjem za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">20. Polo\u017eaj preste<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj<\/strong>: Lezite na levi bok in pokr\u010dite noge (pribli\u017eno 90\u00b0 v kolenih).<\/li><li><strong>Izvedba<\/strong>:&nbsp;Z levo roko primite desno koleno (zgornje) in ga potegnite proti prsnemu ko\u0161u. Nato premaknite levo (spodnjo) nogo proti zadnjici in jo primite z desno roko. V tem polo\u017eaju ostanite nekaj sekund in naravno dihajte. Nato se obrnite na desno stran in ponovite vajo.<\/li><li><strong>Pogoste napake<\/strong>:&nbsp;Premajhen obseg gibanja.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/20_2_Preclik_new.gif\" alt=\"Kako narediti polo\u017eaj preste za laj\u0161anje bole\u010din v hrbtu?\" class=\"wp-image-318622\" width=\"852\" height=\"480\" title=\"Kako narediti polo\u017eaj preste za laj\u0161anje bole\u010din v hrbtu?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Navdiha za u\u010dinkovite vaje za spro\u0161\u010danje hrbta in hrbtenice ni nikoli dovolj. <strong>Cenili jih boste na primer po nekajurnem sedenju v slu\u017ebi, dolgem potovanju z avtomobilom ali ko boste \u017eeleli sprostiti napete mi\u0161ice po treningu<\/strong>. Zahvaljujo\u010d tem vajam si lahko zlahka ustvarite svojo rutino za raztezanje ali jih kombinirate z vajami z masa\u017enim valj\u010dkom. Vse, kar morate storiti, je, da najdete nekaj minut na dan, da poskrbite za svoj hrbet. Tako boste dosegli manj bole\u010din v hrbtu in bolj\u0161o gibljivost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je ta \u010dlanek zdel koristen? Po\u0161ljite ga svojim prijateljem in pomagajte tudi njim pri laj\u0161anju bole\u010din v hrbtu.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/massage-rollers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMassage rollers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/exercise-mats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tExercise mats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Preizkusite u\u010dinkovite vaje za hrbet, ki vam bodo pomagale ubla\u017eiti otrdelost hrbta in vas pripravile na gibanje po dolgotrajnem sedenju ali zahtevni vadbi.<\/p>\n","protected":false},"author":129,"featured_media":318650,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[6363,7383,6447,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-330541","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hrbet","9":"tag-razteznje","10":"tag-vaje-z-lastno-tezo","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>20 vaj za laj\u0161anje bole\u010din v hrbtu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vaje za hrbet so idealne za laj\u0161anje toge hrbtenice in bole\u010din v hrbtu. 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