{"id":348373,"date":"2022-03-21T10:22:18","date_gmt":"2022-03-21T09:22:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=348373"},"modified":"2022-03-21T10:24:33","modified_gmt":"2022-03-21T09:24:33","slug":"12-ucinkovitih-vjezbi-za-rasterecenje-vratne-i-torakalne-kraljeznice","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/12-ucinkovitih-vjezbi-za-rasterecenje-vratne-i-torakalne-kraljeznice\/","title":{"rendered":"12 u\u010dinkovitih vje\u017ebi za rastere\u0107enje vratne i torakalne kralje\u017enice"},"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.hr\/blog\/12-ucinkovitih-vjezbi-za-rasterecenje-vratne-i-torakalne-kraljeznice\/#Sto_uzrokuje_bol_i_ukocenost_u_vratnoj_i_torakalnoj_kraljeznici\" title=\"\u0160to uzrokuje bol i uko\u010denost u vratnoj i torakalnoj kralje\u017enici?\">\u0160to uzrokuje bol i uko\u010denost u vratnoj i torakalnoj kralje\u017enici?<\/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.hr\/blog\/12-ucinkovitih-vjezbi-za-rasterecenje-vratne-i-torakalne-kraljeznice\/#Jednostavne_vjezbe_za_vratnu_kraljeznicu\" title=\"Jednostavne vje\u017ebe za vratnu kralje\u017enicu\">Jednostavne vje\u017ebe za vratnu kralje\u017enicu<\/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.hr\/blog\/12-ucinkovitih-vjezbi-za-rasterecenje-vratne-i-torakalne-kraljeznice\/#Jednostavne_vjezbe_za_torakalnu_kraljeznicu\" title=\"Jednostavne vje\u017ebe za torakalnu kralje\u017enicu\">Jednostavne vje\u017ebe za torakalnu kralje\u017enicu<\/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.hr\/blog\/12-ucinkovitih-vjezbi-za-rasterecenje-vratne-i-torakalne-kraljeznice\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako sjedite za ra\u010dunalom nekoliko sati dok radite ili u\u010dite, mo\u017eete osjetiti neugodnu bol i uko\u010denost u vratu ili gornjem dijelu le\u0111a. Dobro odabrane vje\u017ebe za rastere\u0107enje vratne i torakalne kralje\u017enice mogu vam pomo\u0107i da ih se rije\u0161ite. <strong>Mo\u017eete ih dodati u svoju jutarnju ili ve\u010dernju rutinu opu\u0161tanja i istezanja.<\/strong> Me\u0111utim, te \u0107ete vje\u017ebe najvi\u0161e cijeniti, posebno tijekom i nakon napornog dana, kad trebate osloboditi napetost u le\u0111ima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u017eno je uklju\u010diti pauze za lagano istezanje tijekom rada ili u\u010denja. Pomo\u0107i \u0107e vam da malo bolje izdr\u017eite cijeli dan. U tu svrhu odli\u010dne su vje\u017ebe za vratnu i torakalnu kralje\u017enicu. Traju samo nekoliko minuta, a neke od njih mo\u017eete napraviti \u010dak i dok sjedite za radnim stolom.<\/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=\"Sto_uzrokuje_bol_i_ukocenost_u_vratnoj_i_torakalnoj_kraljeznici\"><\/span>\u0160to uzrokuje bol i uko\u010denost u vratnoj i torakalnoj kralje\u017enici?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Bol i uko\u010denost u gornjem dijelu le\u0111a nisu ni\u0161ta neobi\u010dno. <\/span><strong><span data-preserver-spaces=\"true\">\u010cesto su uzrokovani lo\u0161im dr\u017eanjem, dugim sjedenjem ili stajanjem na poslu, naginjanjem naprijed nad telefonom ili knjigom.<\/span><\/strong><span data-preserver-spaces=\"true\"> Hladno\u0107a tako\u0111er mo\u017ee uzrokovati te probleme. Hladno okru\u017eenje dovodi do su\u017eavanja krvnih \u017eila i manjeg zagu\u0161enja krvi. To mo\u017ee dovesti do uko\u010denosti. Me\u0111utim, glavni problem mo\u017ee biti i zahtjevan trening u teretani, \u0161to uzrokuje naprezanje mi\u0161i\u0107a u tom podru\u010dju. Istezanjem mi\u0161i\u0107a oko vratne i torakalne kralje\u017enice mo\u017eete osjetiti olak\u0161anje i smanjiti napetost. To vam mo\u017ee pomo\u0107i da upravljate svakodnevnim aktivnostima bez boli. <span style=\"color: #ff6600\">[1\u20133]<\/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\">Pitate li se za\u0161to vas bole le\u0111a? Onda nemojte propustiti na\u0161 \u010dlanak <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/bol-u-ledima-10-najcescih-uzroka-i-rjesenja-za-njeno-uklanjanje\/\" class=\"ek-link\"><strong><span data-preserver-spaces=\"true\">Bol u le\u0111ima: 10 naj\u010de\u0161\u0107ih uzroka i rje\u0161enja za njeno uklanjanje.<\/span><\/strong><\/a><\/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\/2022\/03\/iStock-1213557409-1124x749.jpg\" alt=\"Uzroci boli u vratu i prsima\" class=\"wp-image-346017\" width=\"843\" height=\"562\" title=\"Uzroci boli u vratu i prsima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/iStock-1213557409-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jednostavne_vjezbe_za_vratnu_kraljeznicu\"><\/span>Jednostavne vje\u017ebe za vratnu kralje\u017enicu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Jednostavno je rije\u0161iti se uko\u010denosti i napetosti u vratu. To mo\u017eete u\u010diniti pomo\u0107u sljede\u0107ih vje\u017ebi, koje vam ne\u0107e oduzeti puno vremena, a pru\u017eaju olak\u0161anje koje se svakako isplati. Mo\u017eete ostati u stolici dok vje\u017ebate <\/span><strong><span data-preserver-spaces=\"true\">na poslu.<\/span><\/strong><span data-preserver-spaces=\"true\"> Upotrijebite <a href=\"https:\/\/gymbeam.hr\/lopta-za-fitness-fitball-65-cm-gymbeam.html\" class=\"ek-link\">gimnasti\u010dku loptu<\/a> ili <a href=\"https:\/\/gymbeam.hr\/podloga-za-jogu-mint-beastpink.html\" class=\"ek-link\">prostirku za jogu<\/a> <\/span><strong><span data-preserver-spaces=\"true\">kod ku\u0107e.<\/span><\/strong><span data-preserver-spaces=\"true\"> Prilikom istezanja <\/span><strong><span data-preserver-spaces=\"true\">prije ili poslije vje\u017ebanja,<\/span><\/strong><span data-preserver-spaces=\"true\"> mo\u017eete upotrijebiti <a href=\"https:\/\/gymbeam.hr\/podesiva-klupa-gymbeam.html\" class=\"ek-link\">klupu za vje\u017ebanje<\/a> ili <a href=\"https:\/\/gymbeam.hr\/plyobox-drvena-pliometrijska-kutija-gymbeam.html\" class=\"ek-link\">pliometrijsku kutiju<\/a>.<\/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\">Dok se iste\u017eete, imajte na umu da bi va\u0161e kretanje trebalo biti&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">glatko, kontrolirano i sporo.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Poku\u0161ajte malo pove\u0107ati raspon pokreta sa svakim ponavljanjem. Op\u0107enito \u0107ete ga pobolj\u0161ati ako se redovito iste\u017eete nekoliko puta tjedno.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">Poku\u0161ajte izdr\u017eati najmanje 15 \u2013 30, maksimalno 60 sekundi u krajnjim polo\u017eajima<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;(ne odnosi se na dinami\u010dke vje\u017ebe). Tek \u0107e tada vje\u017eba biti u\u010dinkovita. Najbolje rezultate dobit \u0107ete ako radite to istezanje svaki dan. U po\u010detku ga poku\u0161ajte uklju\u010diti barem 2 \u2013 3 puta tjedno. <span style=\"color: #ff6600\">[4\u20136]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tra\u017eite vje\u017ebe za opu\u0161tanje \u010ditavih le\u0111a, prona\u0107i \u0107ete ih u <a href=\"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/\" class=\"ek-link\"><strong>20 vje\u017ebi koje \u0107e vam pomo\u0107i da ubla\u017eite bol u le\u0111ima.<\/strong><\/a><\/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\">Dinami\u010dko istezanje vrata sa sklapanjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Sjednite prekri\u017eenih nogu ili tako da se osje\u0107ate \u0161to ugodnije, ispru\u017eite ruke gore i stavite dlanove na stra\u017enji dio glave s isprepletenim prstima. Laktovi su usmjereni od tijela. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena natrag i dolje.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Sagnite glavu naprijed prema prsima, skupite laktove i lagano zaokru\u017eite gornji dio le\u0111a dok izdi\u0161ete. Mo\u017eete ostati nekoliko sekundi u donjem polo\u017eaju. Zatim se vratite u po\u010detni polo\u017eaj uz udah i prije\u0111ite na sljede\u0107e ponavljanje.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>mali raspon pokreta, nekontrolirani pokreti, pretjerano pritiskanje ruku o glavu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/01-Predklon-hlavy-s-rukama-v-tyl.gif\" alt=\"Kako izvesti dinami\u010dko istezanje vrata sa sklapanjem za ubla\u017eavanje boli u le\u0111ima?\" class=\"wp-image-346042\" title=\"Kako izvesti dinami\u010dko istezanje vrata sa sklapanjem za ubla\u017eavanje boli u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Istezanje vrata sa sklapanjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Sjednite prekri\u017eenih nogu ili tako da se osje\u0107ate \u0161to ugodnije, ispru\u017eite ruke gore i stavite dlanove na stra\u017enji dio glave s isprepletenim prstima. Laktovi su usmjereni od tijela. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena natrag i dolje.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Sagnite glavu naprijed prema prsima, skupite laktove i lagano zaokru\u017eite gornji dio le\u0111a dok izdi\u0161ete. Di\u0161ite prirodno i poku\u0161ajte ostati u tom polo\u017eaju najmanje 15 \u2013 30 sekundi. Trebali biste osjetiti kako se mi\u0161i\u0107i oko vratne kralje\u017enice postupno opu\u0161taju. To \u0107e se odraziti na pribli\u017eavanje glave prsima. Zatim se vratite u po\u010detni polo\u017eaj i ponovite vje\u017ebu jo\u0161 2 \u2013 3 puta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>mali raspon pokreta, nekontrolirani pokret, pretjerano pritiskanje ruku o glavu, prekratko dr\u017eanje.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/02-Predklon-hlavy-s-rukama-v-tyl-static.gif\" alt=\"Kako izvesti istezanje vrata sa sklapanjem kako biste ubla\u017eili bol u le\u0111ima?\" class=\"wp-image-346056\" title=\"Kako izvesti istezanje vrata sa sklapanjem kako biste ubla\u017eili bol u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Polukrugovi s vratom naprijed<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Sjednite prekri\u017eenih nogu ili tako da se osje\u0107ate \u0161to ugodnije. Stavite ruke slobodno na koljena. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena natrag i dolje.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Najprije nagnite glavu prema jednom ramenu. Udahnite i sagnite glavu naprijed te napravite polukrug do drugog ramena uz izdisaj. Zatim se vratite na prvo rame rade\u0107i polukrug. Nastavite tako dok ne napravite najmanje 5 polukrugova sa svake strane.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>mali raspon pokreta, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/03-Pulkruhy-hlavou-vpredu.gif\" alt=\"Kako izvesti polukrugove s vratom naprijed za ubla\u017eavanje boli u le\u0111ima?\" class=\"wp-image-346070\" title=\"Kako izvesti polukrugove s vratom naprijed za ubla\u017eavanje boli u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Polukrugovi s vratom natrag<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Sjednite prekri\u017eenih nogu ili tako da se osje\u0107ate \u0161to ugodnije. Stavite ruke slobodno na koljena. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena natrag i dolje.<\/li><li><strong>Izvo\u0111enje: <\/strong>Prvo nagnite glavu prema jednom ramenu. Udahnite i sagnite glavu naprijed te napravite polukrug do drugog ramena prilikom izdisaja. Zatim se vratite na prvo rame rade\u0107i polukrug. Nastavite tako dok ne napravite najmanje 5 polukrugova sa svake strane.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>mali raspon pokreta, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/04-Pulkruhy-vzadu.gif\" alt=\"Kako izvesti polukrugove s vratom natrag za ubla\u017eavanje boli u le\u0111ima?\" class=\"wp-image-346084\" title=\"Kako izvesti polukrugove s vratom natrag za ubla\u017eavanje boli u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Bo\u010dno savijanje vrata<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Sjednite na rub stolice, kutije ili prostirke. Stavite dlan desne ruke preko lijevog uha. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena natrag i dolje.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Udahnite i nagnite glavu naprijed prema desnom ramenu. Di\u0161ite prirodno i ostanite u tom polo\u017eaju najmanje 15 \u2013 30 sekundi. Zatim promijenite ruke i u\u010dinite isto s druge strane. Vratite se u po\u010detni polo\u017eaj i ponovite vje\u017ebu jo\u0161 2 \u2013 3 puta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>mali raspon pokreta, nekontrolirani pokret, ramena se podi\u017eu, pretjerano pritiskanje ruku o glavu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/05-Uklony-hlavy-do-strany.gif\" alt=\"Kako izvesti bo\u010dno savijanje vrata za ubla\u017eavanje boli u le\u0111ima?\" class=\"wp-image-346098\" title=\"Kako izvesti bo\u010dno savijanje vrata za ubla\u017eavanje boli u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Bo\u010dno istezanje vrata<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Sjednite na rub stolice, kutije ili prostirke. Stavite dlan desne ruke preko lijevog uha. Dr\u017eite le\u0111a uspravno, glavu u liniji s kralje\u017enicom, a ramena natrag i dolje.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Nagnite glavu na desnu stranu prema pazuhu. Mo\u017eete lagano gurati prema stra\u017enjem dijelu glave. Di\u0161ite prirodno i poku\u0161ajte ostati u tom polo\u017eaju 20 \u2013 30 sekundi. Trebali biste osjetiti sve ve\u0107u napetost u stra\u017enjem dijelu vrata do ramena. Zatim vratite glavu u po\u010detni polo\u017eaj i ponovite vje\u017ebu jo\u0161 2 \u2013 3 puta. Promijenite stranu i napravite istu vje\u017ebu na lijevoj strani.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>mali raspon pokreta, nekontrolirani pokret, ramena se podi\u017eu, pretjerano pritiskanje ruku o glavu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/03\/06-Bocni-predklon-hlavy.gif\" alt=\"Kako izvesti bo\u010dno istezanje vrata za ubla\u017eavanje boli u le\u0111ima?\" class=\"wp-image-346113\" title=\"Kako izvesti bo\u010dno istezanje vrata za ubla\u017eavanje boli u le\u0111ima?\"\/><\/figure><\/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=\"4473,36322,48829,67360\" ><\/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=\"Jednostavne_vjezbe_za_torakalnu_kraljeznicu\"><\/span>Jednostavne vje\u017ebe za torakalnu kralje\u017enicu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posebno \u0107ete cijeniti sljede\u0107e vje\u017ebe ako osjetite uko\u010denost u torakalnoj kralje\u017enici i tra\u017eite na\u010din da je opustite. Dobro \u0107e do\u0107i tijekom dana, posebno nakon dugog sjedenja ili prije treninga. Torakalna kralje\u017enica, za koju su pri\u010dvr\u0161\u0107ena rebra, utje\u010de na funkciju ramena i stabilnost kralje\u017enice. U kretanju uglavnom sudjeluje u okretanju trupa. <strong>Uz pomo\u0107 odabranih vje\u017ebi koje \u0107e vam pomo\u0107i da pomaknete i aktivirate cijela prsa, pospje\u0161it \u0107ete dobro dr\u017eanje<\/strong> tijekom dana i treninga. Trebat \u0107e vam samo prostirka za vje\u017ebanje za istezanje mi\u0161i\u0107a oko torakalne kralje\u017enice.<span style=\"color: #ff6600\"> [7]<\/span><\/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. Poza ma\u010dke i krave<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Spustite se na sve \u010detiri. Dr\u017eite zape\u0161\u0107a ispod ramena, a koljena otprilike u \u0161irini ramena ili malo \u0161ire.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Sagnite glavu naprijed prema prsima i zaoblite le\u0111a prema gore. Uvucite zdjelicu i trbuh. Podignite glavu i savijte le\u0111a dolje dok udi\u0161ete (trbuh je bli\u017ee prostirki). Zatim ponovite taj pokret nekoliko puta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>mali raspon pokreta, nekontrolirani pokreti.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><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 izvesti pozu ma\u010dke i krave za ubla\u017eavanje boli u le\u0111ima?\" class=\"wp-image-318496\" title=\"Kako izvesti pozu ma\u010dke i krave za ubla\u017eavanje boli u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. T-rotacija kralje\u017enice kle\u010de\u0107i<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj: <\/strong>Spustite se na sve \u010detiri.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Dr\u017eite glavu desnom rukom (iza uha) i okre\u0107ite prsa u desnu stranu uz izdisaj. Vratite se u po\u010detni polo\u017eaj uz udah i ponovite vje\u017ebu nekoliko puta. Zatim zamijenite ruke i napravite okretanje na drugu stranu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>nekontrolirano kretanje, mali raspon pokreta, pretjerano pritiskanje ruke o glavu.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><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 izvesti T-rotaciju kralje\u017enice kle\u010de\u0107i za ubla\u017eavanje boli u le\u0111ima?\" class=\"wp-image-318566\" title=\"Kako izvesti T-rotaciju kralje\u017enice kle\u010de\u0107i za ubla\u017eavanje boli u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Konac u iglu<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Spustite se na sve \u010detiri.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Podignite lijevu ruku prema stropu dok udi\u0161ete i okre\u0107ite prsa i glavu u istom smjeru. Zatim provucite lijevu ruku kroz razmak ispod desne ruke i okrenite trup u istom smjeru. Istodobno stavite glavu na prostirku (dodiruju\u0107i je uhom). O\u010di bi vam trebale biti okrenute prema ruci koja radi. Tako\u0111er, ne zaboravite pomicati samo gornji dio tijela. Ponovite vje\u017ebu nekoliko puta na jednoj strani, a zatim zamijenite ruke.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>nekontrolirano kretanje, mali raspon pokreta.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><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 izvesti konac u iglu za ubla\u017eavanje boli u le\u0111ima?\" class=\"wp-image-318594\" title=\"Kako izvesti konac u iglu za ubla\u017eavanje boli u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Rotacija T-kralje\u017enice s naginjanjem<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Stav u \u0161irini ramena (ili malo \u0161iri).<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Savijte koljena i duboko se nagnite naprijed s ravnim le\u0111ima. Istovremeno stavite dlanove ili prste na prostirku. Podignite jednu ruku prema stropu dok udi\u0161ete, a torzo i glavu okrenite u istom smjeru. O\u010di su vam okrenute prema ruci koja radi. Zatim se vratite u po\u010detni polo\u017eaj uz udah i okrenite se na drugu stranu.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>nekontrolirano kretanje, mali raspon pokreta, savijena le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><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 izvesti rotaciju T-kralje\u017enice s naginjanjem za ubla\u017eavanje boli u le\u0111ima?\" class=\"wp-image-318608\" title=\"Kako izvesti rotaciju T-kralje\u017enice s naginjanjem za ubla\u017eavanje boli u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pas s licem dolje<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Spustite se na sve \u010detiri.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Prebacite te\u017einu na gornje udove dok udi\u0161ete, gurnite dlanove na prostirku i podignite kukove prema stropu. Istodobno ispru\u017eite ruke i noge. Koljena mogu biti blago savijena. Glava ostaje u liniji s kralje\u017enicom, a le\u0111a su ravna. Ostanite nekoliko sekundi u gornjem polo\u017eaju, di\u0161ite prirodno. Zatim se vratite u po\u010detni polo\u017eaj uz izdisaj. Ponovite vje\u017ebu nekoliko puta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke:&nbsp;<\/strong>mali raspon pokreta, nekontrolirani pokreti, savijena le\u0111a.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><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 izvesti psa s licem dolje za ubla\u017eavanje boli u le\u0111ima?\" class=\"wp-image-318454\" title=\"Kako izvesti psa s licem dolje za ubla\u017eavanje boli u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Poza \u0161teneta<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Po\u010detni polo\u017eaj:&nbsp;<\/strong>Spustite se na sve \u010detiri. Dr\u017eite koljena otprilike u \u0161irini ramena ili malo \u0161ire.<\/li><li><strong>Izvo\u0111enje:&nbsp;<\/strong>Ispru\u017eite ruke ispred sebe i stavite \u010delo na prostirku. Dr\u017eite koljena ispod kukova i lagano uvucite trbuh. Ostanite u tom polo\u017eaju nekoliko minuta, di\u0161ite prirodno i vratite se u po\u010detni polo\u017eaj uz izdisaj. Zatim ponovite vje\u017ebu nekoliko puta.<\/li><li><strong>Uobi\u010dajene pogre\u0161ke: <\/strong>mali raspon pokreta, savijeni laktovi.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><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 izvesti pozu \u0161teneta za ubla\u017eavanje boli u le\u0111ima?\" class=\"wp-image-318482\" title=\"Kako izvesti pozu \u0161teneta za ubla\u017eavanje boli u le\u0111ima?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Bol ili uko\u010denost u vratnoj ili torakalnoj kralje\u017enici mogu u\u010diniti dan i rutinu vje\u017ebanja vrlo neugodnima. Sre\u0107om, postoji u\u010dinkovito rje\u0161enje \u2013 vje\u017ebe opu\u0161tanja. <\/span><strong><span data-preserver-spaces=\"true\">Mo\u017eete ih dodati u svoju jutarnju ili ve\u010dernju rutinu istezanja. Me\u0111utim, tako\u0111er su korisne kao istezanje prije i nakon vje\u017ebanja.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Osim toga, mo\u017eete izvoditi opu\u0161taju\u0107e vje\u017ebe za vratnu kralje\u017enicu dok sjedite na poslu ili u\u010dite. Trebat \u0107e vam samo nekoliko minuta, \u0161to je svakako vrijedno olak\u0161anja.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite u\u010diniti maksimum za svoja le\u0111a, za vi\u0161e informacija i savjeta kako to u\u010diniti, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/\" class=\"ek-link\"><strong>7 savjeta kako nadmudriti bol u le\u0111ima uzrokovanu dugim razdobljima sjedenja.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio koristan? Svakako ga po\u0161aljite svojim prijateljima i pomozite im da se oslobode uko\u010denog vrata ili prsa.<\/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>Osje\u0107ate li uko\u010denost ili bol u vratnoj ili torakalnoj kralje\u017enici? Isprobajte ove u\u010dinkovite vje\u017ebe koje \u0107e vam pomo\u0107i da se rije\u0161ite uko\u010denosti i boli u tom podru\u010dju. Vje\u017ebe su idealne, pogotovo nakon du\u017eeg rada na poslu ili fakultetu.<\/p>\n","protected":false},"author":129,"featured_media":345984,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[7376,6356,6404,6440],"filter_section":[],"filter_attribute":[13014,13027,13020],"class_list":{"0":"post-348373","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-istezanje-hr","9":"tag-leda-hr","10":"tag-vjezbanje-hr","11":"tag-vjezbe-s-vlastitom-tezinom-hr","12":"filter_attribute-cviky-na-chrbat","13":"filter_attribute-cviky-pri-bolesti","14":"filter_attribute-cviky-s-vlastnou-vahou","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 u\u010dinkovitih vje\u017ebi za rastere\u0107enje vratne i torakalne kralje\u017enice - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako rasteretiti vratnu i torakalnu kralje\u017enicu? Ovo su u\u010dinkovite vje\u017ebe za uko\u010dene vratne i prsne mi\u0161i\u0107e. Idealne su nakon dugog sjedenja.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/12-ucinkovitih-vjezbi-za-rasterecenje-vratne-i-torakalne-kraljeznice\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 u\u010dinkovitih vje\u017ebi za rastere\u0107enje vratne i torakalne kralje\u017enice - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako rasteretiti vratnu i torakalnu kralje\u017enicu? Ovo su u\u010dinkovite vje\u017ebe za uko\u010dene vratne i prsne mi\u0161i\u0107e. 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