{"id":350485,"date":"2022-04-05T18:22:00","date_gmt":"2022-04-05T16:22:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=350485"},"modified":"2025-05-21T14:35:25","modified_gmt":"2025-05-21T12:35:25","slug":"12-ucinkovitih-vaj-za-razbremenitev-vratne-in-torakalne-hrbtenice","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/12-ucinkovitih-vaj-za-razbremenitev-vratne-in-torakalne-hrbtenice\/","title":{"rendered":"12 u\u010dinkovitih vaj za razbremenitev vratne in torakalne hrbtenice"},"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\/12-ucinkovitih-vaj-za-razbremenitev-vratne-in-torakalne-hrbtenice\/#Kaj_povzroca_bolecino_in_togost_v_vratni_in_torakalni_hrbtenici\" title=\"Kaj povzro\u010da bole\u010dino in togost v vratni in torakalni hrbtenici?\">Kaj povzro\u010da bole\u010dino in togost v vratni in torakalni hrbtenici?<\/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\/12-ucinkovitih-vaj-za-razbremenitev-vratne-in-torakalne-hrbtenice\/#Preproste_vaje_za_vratno_hrbtenico\" title=\"Preproste vaje za vratno hrbtenico\">Preproste vaje za vratno hrbtenico<\/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\/12-ucinkovitih-vaj-za-razbremenitev-vratne-in-torakalne-hrbtenice\/#Preproste_vaje_za_torakalno_hrbtenico\" title=\"Preproste vaje za torakalno hrbtenico\">Preproste vaje za torakalno hrbtenico<\/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\/12-ucinkovitih-vaj-za-razbremenitev-vratne-in-torakalne-hrbtenice\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ce ste med delom ali u\u010denjem ve\u010d ur sedeli za ra\u010dunalnikom, lahko ob\u010dutite neprijetne bole\u010dine in togost v vratu ali zgornjem delu hrbta. Dobro izbrane vaje za razbremenitev vratne in torakalne hrbtenice vam lahko pomagajo, da se tega znebite.<strong> Dodate jih lahko k svoji jutranji ali ve\u010derni rutini spro\u0161\u010danja in raztezanja<\/strong>. Vendar pa boste te vaje najbolj cenili, \u0161e posebej med in po napornem dnevu, ko morate sprostiti napetost v hrbtu.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pomembno je, da med delom ali \u0161tudijem vklju\u010dimo odmore za lahkotno raztezanje. Pomagali vam bodo nekoliko bolje obvladati cel dan. V ta namen so odli\u010dne vaje za vratno in torakalno hrbtenico. Trajajo le nekaj minut, nekatere od njih pa lahko naredite tudi, ko sedite za mizo<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_povzroca_bolecino_in_togost_v_vratni_in_torakalni_hrbtenici\"><\/span>Kaj povzro\u010da bole\u010dino in togost v vratni in torakalni hrbtenici?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Bole\u010dina in togost v zgornjem delu hrbta ni ni\u010d nenavadnega. <strong>Pogosto je posledica slabe dr\u017ee, dolgotrajnega sedenja ali stoje pri delu, nagnjenja naprej nad telefonom ali knjigo.<\/strong> Te te\u017eave lahko povzro\u010di tudi mraz. Hladno okolje povzro\u010di, da se krvne \u017eile zo\u017eijo in kri postane manj preobremenjena. To lahko privede do togosti. Glavna te\u017eava pa je lahko tudi zahteven trening v fitnesu, ki povzro\u010da obremenitev mi\u0161ic na tem podro\u010dju. Z raztezanjem mi\u0161ic okoli vratne in torakalne hrbtenice lahko ob\u010dutite olaj\u0161anje in zmanj\u0161ate napetost. Pomaga vam lahko obvladovati svoje vsakodnevne dejavnosti brez bole\u010din. <span style=\"color: #ff6600;\">[1\u20133]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Se spra\u0161ujete, zakaj vas boli hrbet? Potem ne zamudite na\u0161ega \u010dlanka <strong><a class=\"u-url url\" title=\"Bole&#x10D;ine v hrbtu: 10 najpogostej&#x161;ih vzrokov in re&#x161;itev kako se jih znebiti\" href=\"https:\/\/gymbeam.si\/blog\/bolecine-v-hrbtu-10-najpogostejsih-vzrokov-in-resitev-kako-se-jih-znebiti\/\" rel=\"bookmark\">Bole\u010dine v hrbtu: 10 najpogostej\u0161ih vzrokov in re\u0161itev kako se jih znebiti<\/a><\/strong><\/p>\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=\"Vzroki za bole&#x10D;ine v vratu in prsnem ko&#x161;u\" class=\"wp-image-346017\" width=\"843\" height=\"562\" title=\"Vzroki za bole&#x10D;ine v vratu in prsnem ko&#x161;u\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preproste_vaje_za_vratno_hrbtenico\"><\/span>Preproste vaje za vratno hrbtenico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Znebiti se togosti in napetosti v vratu je preprosto. To lahko storite s pomo\u010djo naslednjih vaj, ki vam ne bodo vzele veliko \u010dasa. In vsekakor je vredno olaj\u0161anja. Med vadbo <strong>v slu\u017ebi<\/strong> lahko ostanete na stolu. <strong>Doma<\/strong> uporabite  <a href=\"https:\/\/gymbeam.com\/fit-ball-65-cm-gymbeam.html\">gimnasti\u010dno \u017eogo<\/a> ali <a href=\"https:\/\/gymbeam.com\/yoga-mat-mint-beastpink.html\">blazino za jogo<\/a>. Pri raztezanju <strong>pred ali po vadbi<\/strong> lahko uporabite <a href=\"https:\/\/gymbeam.com\/adjustable-bench-gymbeam.html\">vadbeno klop<\/a> ali <a href=\"https:\/\/gymbeam.com\/plyobox-wood-plyometric-box-gymbeam.html\">pliometri\u010dno \u0161katlo<\/a>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ko se raztezate, ne pozabite, da mora biti va\u0161e gibanje <strong>gladko, nadzorovano in po\u010dasno.<\/strong> Z vsako ponovitvijo poskusite nekoliko pove\u010dati obseg gibanja. Na splo\u0161no ga boste izbolj\u0161ali, \u010de se boste ve\u010dkrat na teden redno raztezali. <strong>Poskusite zdr\u017eati vsaj 15\u201330, najve\u010d 60 sekund v skrajnih polo\u017eajih<\/strong> (ne velja za dinami\u010dne vaje). Le tako bo vadba u\u010dinkovita. Najbolj\u0161e rezultate boste dosegli, \u010de boste to raztezanje izvajali vsak dan. Na za\u010detku ga poskusite vklju\u010diti vsaj 2-3 krat na teden. <span style=\"color: #ff6600;\">[4\u20136]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce i\u0161\u010dete vaje za sprostitev celotnega hrbta, jih boste na\u0161li v <strong><a class=\"u-url url\" title=\"20 vaj za laj&#x161;anje bole&#x10D;in v hrbtu\" href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/\" rel=\"bookmark\">20 vaj za laj\u0161anje bole\u010din v hrbtu<\/a><\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Dynamic Clasping Neck Stretch<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite s prekri\u017eanimi nogami ali tako, da se po\u010dutite \u010dim bolj udobno, iztegnite roke navzgor in dlani s prepletenimi prsti polo\u017eite na zadnji del glave. Komolci so usmerjeni stran od telesa. Hrbet imejte vzravnan, glavo v skladu s hrbtenico in ramena nazaj in navzdol.<\/li><li><strong>Izvedba:<\/strong> Upognite glavo naprej k prsnemu ko\u0161u, komolce potegnite skupaj in med izdihom rahlo zaokro\u017eite zgornji del hrbta. V spodnjem polo\u017eaju lahko ostanete nekaj sekund. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nenadzorovano gibanje, pretirano pritiskanje rok na glavo.<\/li><\/ul>\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 izvajati Dynamic Clasping Neck Stretch za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-346042\" title=\"Kako izvajati Dynamic Clasping Neck Stretch za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">2. Clasping Neck Stretch<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite s prekri\u017eanimi nogami ali tako kot se po\u010dutite najbolj udobno, iztegnite roke navzgor in dlani s prepletenimi prsti polo\u017eite na zadnji del glave. Komolci so usmerjeni stran od telesa. Hrbet imejte naravnost, glavo v skladu s hrbtenico in ramena nazaj in navzdol.<\/li><li><strong>Izvedba:<\/strong> Upognite glavo naprej k prsnemu ko\u0161u, komolce potegnite skupaj in med izdihom rahlo zaokro\u017eite zgornji del hrbta. Dihajte naravno in poskusite ostati v tem polo\u017eaju vsaj 15\u201330 sekund. \u010cutiti morate, da se mi\u0161ice okoli vratne hrbtenice postopoma spro\u0161\u010dajo. To se bo odra\u017ealo, ko boste glavo pribli\u017eali k prsim. Nato se vrnite v za\u010detni polo\u017eaj in vajo ponovite \u0161e 2-3 krat.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nenadzorovano gibanje, pretirano pritiskanje rok na glavo, prekratko zadr\u017eevanje.<\/li><\/ul>\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 izvajati Clasping Neck Stretch za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-346056\" title=\"Kako izvajati Clasping Neck Stretch za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">3. Neck Forward Semi Circles<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite s prekri\u017eanimi nogami ali tako, kot se po\u010dutite najbolj udobno. Roke prosto polo\u017eite na kolena. Hrbet imejte naravnost, glavo v skladu s hrbtenico, ramena pa nazaj in navzdol.<\/li><li><strong>Izvedba:<\/strong> Najprej nagnite glavo na eno ramo. Vdihnite in upognite glavo naprej, ter med izdihom naredite polkrog do druge rame. Nato se vrnite na prvo ramo, tako da naredite polkrog. Nadaljujte, dokler ne naredite vsaj 5 polkrog na vsaki strani.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nenadzorovani gibi.<\/li><\/ul>\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 izvajati Neck Forward Semi Circles  za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-346070\" title=\"Kako izvajati Neck Forward Semi Circles  za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">4. Neck Backward Semi Circles<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite s prekri\u017eanimi nogami ali tako, kot se po\u010dutite najbolj udobno. Roke prosto polo\u017eite na kolena. Hrbet imejte naravnost, glavo v skladu s hrbtenico, ramena pa nazaj in navzdol.<\/li><li><strong>Izvedba:<\/strong> Najprej nagnite glavo na eno ramo. Vdihnite in upognite glavo naprej ter med izdihom naredite polkrog do druge rame. Nato se vrnite na prvo ramo, tako da naredite polkrog. Nadaljujte, dokler ne naredite vsaj 5 polkrogov na vsaki strani.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nenadzorovani gibi.<\/li><\/ul>\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 izvajati Neck Backward Half Circles za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-346084\" title=\"Kako izvajati Neck Backward Half Circles za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">5. Neck Side Bend<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na rob stola, \u0161katle ali blazine. Desno dlan polo\u017eite \u010dez levo uho. Hrbet imejte vzravnan, glavo v skladu s hrbtenico in ramena nazaj in navzdol.<\/li><li><strong>Izvedba:<\/strong> Vdihnite in nagnite glavo naprej na desno ramo. Dihajte naravno in ostanite v tem polo\u017eaju vsaj 15\u201330 sekund. Nato zamenjajte roke in storite enako na drugi strani. Nato se vrnite v za\u010detni polo\u017eaj in vajo ponovite \u0161e 2-3 krat.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nenadzorovano gibanje, ramena se dvignejo, pretirano pritiskajo roke na glavo.<\/li><\/ul>\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 Neck Side Bend za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-346098\" title=\"Kako izvesti Neck Side Bend za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">6. Lateral Neck Stretch<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Sedite na rob stola, \u0161katle ali blazine. Desno dlan polo\u017eite \u010dez levo uho. Hrbet imejte vzravnan, glavo v skladu s hrbtenico in ramena nazaj in navzdol.<\/li><li><strong>Izvedba:<\/strong> Nagnite glavo na desno stran proti pazduhi. Lahko rahlo potisnete proti zadnjemu delu glave. Dihajte naravno in poskusite ostati v tem polo\u017eaju 20\u201330 sekund. Za\u010dutiti morate nara\u0161\u010dajo\u010do napetost v zadnjem delu vratu do ramen. Nato vrnite glavo v za\u010detni polo\u017eaj in vajo ponovite \u0161e 2-3 krat. Nato zamenjajte stran in naredite isto vajo na levi strani.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nenadzorovano gibanje, ramena se dvignejo, pretirano pritiskajo roke na glavo.<\/li><\/ul>\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 izvajati Lateral Neck Stretch za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-346113\" title=\"Kako izvajati Lateral Neck Stretch za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\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=\"4473,44974,58828,62743,62749,62755\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preproste_vaje_za_torakalno_hrbtenico\"><\/span>Preproste vaje za torakalno hrbtenico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Spodnje vaje boste \u0161e posebej cenili, ko za\u010dutite togost v torakalni hrbtenici in i\u0161\u010dete na\u010din, kako jo sprostiti. Pri\u0161le vam bodo prav \u010dez dan, \u0161e posebej po dolgem sedenju ali pred vadbo. Torakalna hrbtenica, na katero so nanizana rebra, vpliva na delovanje ramen in stabilnost hrbtenice. V gibanju sodeluje predvsem pri rotaciji trupa. S pomo\u010djo izbranih vaj, ki vam bodo pomagale pri gibanju in aktiviranju celotnega prsnega ko\u0161a, boste podpirali dobro dr\u017eo \u010dez dan in trening. Potrebovali boste le vadbeno blazino za raztezanje mi\u0161ic okoli torakalne hrbtenice.<span style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1. Cat Cow Pose<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Spustite se na vse \u0161tiri. Zapestja naj bodo pod rameni, kolena pa na razdalji pribli\u017eno v \u0161irini ramen ali nekoliko \u0161ir\u0161e.<\/li><li><strong>Izvedba:<\/strong> Upognite glavo naprej proti prsnemu ko\u0161u in zaokro\u017eite hrbet navzgor. Zategnite medenico in trebuh. Dvignite glavo in pri vdihu upognite hrbet noter (trebuh je bli\u017eje blazini). Nato to gibanje nekajkrat ponovite.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nenadzorovani gibi.<\/li><\/ul>\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 izvajati Cat Cow Pose za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-318496\" title=\"Kako izvajati Cat Cow Pose za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">2. Kneeling T-Spine Rotation<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Spustite se na vse \u0161tiri.<\/li><li><strong>Izvedba:<\/strong> Z desno roko se dr\u017eite (za u\u0161esom) in med izdihom naredite rotacijo prsnega ko\u0161a v desno stran. Med vdihom se vrnite v za\u010detni polo\u017eaj in vajo nekajkrat ponovite. Nato zamenjajte roko in naredite vrtenje na drugo stran.<\/li><li><strong>Pogoste napake:<\/strong> nenadzorovano gibanje, majhen obseg gibanja, pretirano pritiskanje roke na glavo.<\/li><\/ul>\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 izvajati Kneeling T-Spine Rotation za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-318566\" title=\"Kako izvajati Kneeling T-Spine Rotation za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">3. Thread the Needle<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Spustite se na vse \u0161tiri.<\/li><li><strong>Izvedba:<\/strong> Med vdihom dvignite levo roko proti stropu, ter zavrtite prsi in glavo v isto smer. Nato polo\u017eite levo roko skozi re\u017eo pod desno roko in zasukajte trup v isto smer. Hkrati polo\u017eite glavo na blazino (dotaknite se je z u\u0161esom). Va\u0161e o\u010di naj bodo obrnjene proti delujo\u010di roki. Prav tako ne pozabite premikati samo zgornjega dela telesa. Vajo nekajkrat ponovite na eni strani, nato zamenjajte roki.<\/li><li><strong>Pogoste napake:<\/strong> nenadzorovano gibanje, majhen obseg gibanja.<\/li><\/ul>\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 izvajati Thread the Needle za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-318594\" title=\"Kako izvajati Thread the Needle za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">4. Bend-Over T-Spine Rotation<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> dr\u017ea v \u0161irini ramen (ali nekoliko \u0161ir\u0161e).<\/li><li><strong>Izvedba:<\/strong> Upognite kolena in se globoko nagnite naprej z ravnim hrbtom. Hkrati polo\u017eite dlani ali prste na blazino. Med vdihom dvignite eno roko proti stropu, trup in glavo pa obrnite v isto smer. O\u010di so obrnjene proti delovni roki. Nato se med vdihom vrnite v za\u010detni polo\u017eaj in se zavrtite na drugo stran.<\/li><li><strong>Pogoste napake:<\/strong> nenadzorovano gibanje, majhen obseg gibanja, upognjen nazaj.<\/li><\/ul>\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 izvajati Bend-Over T-Spine Rotation za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-318608\" title=\"Kako izvajati Bend-Over T-Spine Rotation za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">5. Downward Dog<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Spustite se na vse \u0161tiri.<\/li><li><strong>Izvedba:<\/strong> Med vdihom prestavite te\u017eo na zgornje okon\u010dine, dlani potisnite na podlogo in dvignite boke proti stropu. Hkrati iztegnite roke in noge. Kolena so lahko rahlo upognjena. Glava ostane v liniji s hrbtenico, hrbet pa je raven. Ostanite nekaj sekund v zgornjem polo\u017eaju, dihajte naravno. Nato se med izdihom vrnite v za\u010detni polo\u017eaj. Nato vajo nekajkrat ponovite.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, nenadzorovani gibi, upognjen hrbet.<\/li><\/ul>\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 izvajati Downward Dog za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-318454\" title=\"Kako izvajati Downward Dog za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\n\n<h3 class=\"wp-block-heading\">6. Puppy Pose<\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010detni polo\u017eaj:<\/strong> Spustite se na vse \u0161tiri. Kolena naj bodo na razdalji pribli\u017eno v \u0161irini ramen ali nekoliko \u0161ir\u0161e.<\/li><li><strong>Izvedba:<\/strong> Iztegnite roke pred seboj in polo\u017eite \u010delo na blazino. Kolena dr\u017eite pod boki in rahlo potegnite trebuh. V tem polo\u017eaju ostanite nekaj minut, dihajte naravno in se med izdihom vrnite v za\u010detni polo\u017eaj. Nato vajo nekajkrat ponovite.<\/li><li><strong>Pogoste napake:<\/strong> majhen obseg gibanja, upognjeni komolci.<\/li><\/ul>\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 izvajati Puppy Pose za laj&#x161;anje bole&#x10D;in v hrbtu?\" class=\"wp-image-318482\" title=\"Kako izvajati Puppy Pose za laj&#x161;anje bole&#x10D;in v hrbtu?\"\/><\/figure><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Bole\u010dina ali togost v vratni ali torakalni hrbtenici lahko povzro\u010dita zelo neprijeten dan in vadbo. Na sre\u010do obstaja u\u010dinkovita re\u0161itev \u2013 sprostitvene vaje.<strong> Dodate jih lahko k svoji jutranji ali ve\u010derni rutini raztezanja<\/strong>. Vendar pa so koristne tudi kot raztezanje pred in po vadbi. Poleg tega lahko med sedenjem pri delu ali u\u010denju izvajate spro\u0161\u010dujo\u010de vaje za vratno hrbtenico. Vzelo vam bo le nekaj minut, kar je vsekakor vredno olaj\u0161anja.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010ce \u017eelite za svoj hrbet narediti najve\u010d, ve\u010d informacij in nasvetov, kako to storiti, preberite na\u0161 \u010dlanek <strong><a class=\"u-url url\" title=\"7 nasvetov, kako prelisi&#x10D;iti bole&#x10D;ine v hrbtu, ki jih povzro&#x10D;a dolgotrajno sedenje\" href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/\" rel=\"bookmark\">7 nasvetov, kako prelisi\u010diti bole\u010dine v hrbtu, ki jih povzro\u010da dolgotrajno sedenje<\/a><\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Vam je bil ta \u010dlanek koristen? Po\u0161ljite ga svojim prijateljem in jim pomagajte, da se znebijo bole\u010din v vratu in prsnem ko\u0161u.<\/p>\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>Ali \u010dutite togost ali bole\u010dino v vratni ali torakalni hrbtenici? Preizkusite te u\u010dinkovite vaje, ki vam bodo pomagale znebiti se togosti in bole\u010dine na tem podro\u010dju. Idealne so, \u0161e posebej po dolgotrajnem sedenju v slu\u017ebi ali na faksu.<\/p>\n","protected":false},"author":129,"featured_media":345993,"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":[119],"tags":[6363,7383,6411,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-350485","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-vadba","11":"tag-vaje-z-lastno-tezo","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>12 u\u010dinkovitih vaj za razbremenitev vratne in torakalne hrbtenice - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako razbremeniti vratno in torakalno hrbtenico? 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