{"id":610229,"date":"2024-09-24T10:01:39","date_gmt":"2024-09-24T08:01:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=610229"},"modified":"2024-09-24T10:03:36","modified_gmt":"2024-09-24T08:03:36","slug":"kako-telovaditi-s-sindromom-karpalnega-kanala-13-razteznih-vaj-za-razbremenitev-zapestja","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-telovaditi-s-sindromom-karpalnega-kanala-13-razteznih-vaj-za-razbremenitev-zapestja\/","title":{"rendered":"Kako telovaditi s sindromom karpalnega kanala: 13 razteznih vaj za razbremenitev zapestja"},"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\/kako-telovaditi-s-sindromom-karpalnega-kanala-13-razteznih-vaj-za-razbremenitev-zapestja\/#Kaj_je_sindrom_karpalnega_kanala\" title=\"Kaj je sindrom karpalnega kanala?\">Kaj je sindrom karpalnega kanala?<\/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\/kako-telovaditi-s-sindromom-karpalnega-kanala-13-razteznih-vaj-za-razbremenitev-zapestja\/#13_vaj_za_raztezanje_zapestij_in_prstov\" title=\"13 vaj za raztezanje zapestij in prstov\">13 vaj za raztezanje zapestij in prstov<\/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\/kako-telovaditi-s-sindromom-karpalnega-kanala-13-razteznih-vaj-za-razbremenitev-zapestja\/#Kako_naprej\" title=\"Kako naprej?\">Kako naprej?<\/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\/kako-telovaditi-s-sindromom-karpalnega-kanala-13-razteznih-vaj-za-razbremenitev-zapestja\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ce pre\u017eivite dolge ure za ra\u010dunalnikom, verjetno poznate tisti <strong>ob\u010dutek<\/strong> <strong>utrujenosti in bole\u010dine v zapestju.<\/strong> V\u010dasih se lahko celo raz\u0161iri v mravljin\u010denje po celotni roki. Kar se sprva zdi kot manj\u0161e nelagodje, se lahko s\u010dasoma razvije v sindrom karpalnega kanala. To stanje je pogosto med ljudmi, ki prekomerno obremenjujejo zapestja s ponavljajo\u010dimi se gibi, kot so <strong>uporaba ra\u010dunalni\u0161ke mi\u0161ke, igranje glasbila ali delo v delavnici.<\/strong> Za tiste, ki so izpostavljeni tveganju, so redne vaje za raztezanje zapestja bistvene &#8211; <strong>to je ena naju\u010dinkovitej\u0161ih metod za prepre\u010devanje sindroma karpalnega kanala.<\/strong> V dana\u0161njem \u010dlanku boste na\u0161li u\u010dinkovite vaje, ki vam bodo pomagale <strong>ohraniti zdravje in gibljivost zapestja in roke.<\/strong><\/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=\"Kaj_je_sindrom_karpalnega_kanala\"><\/span>Kaj je sindrom karpalnega kanala?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Karpalni kanal je <strong>ozek prehod v zapestju, skozi katerega poteka mediani \u017eivec<\/strong> (nervus medianus) in kite, odgovorne za gibanje prstov. Ko te kite ote\u010dejo, lahko pritiskajo na mediani \u017eivec, kar pogosto povzro\u010di simptome, kot so <strong>zmanj\u0161ana ob\u010dutljivost,<\/strong> <strong>\u0161ibkost,<\/strong> <strong>mravljin\u010denje<\/strong> ali <strong>bole\u010dina<\/strong> v prstih in celotni roki. Ali gre dejansko za sindrom karpalnega kanala (CTS), mora potrditi zdravnik z ustreznim pregledom. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/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\">Najpogostej\u0161i vzroki za sindrom karpalnega kanala<\/h3>\n\n\n\n<p>Ve\u010d dejavnikov lahko povzro\u010di otekanje kit in pritisk na mediani \u017eivec. Najpogostej\u0161i vzroki vklju\u010dujejo <strong>ponavljajo\u010de se gibe zapestja,<\/strong> kot so tipkanje na tipkovnici, uporaba ra\u010dunalni\u0161ke mi\u0161ke ali igranje glasbil. Vendar pa obstajajo tudi drugi mo\u017eni vzroki, kot so <strong>zlomi, po\u0161kodbe, zdravstvena stanja<\/strong> ali genetski dejavniki.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [2\u20133]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-1124x750.jpg\" alt=\"Kaj je sindrom karpalnega kanala?\" class=\"wp-image-606512\" title=\"Kaj je sindrom karpalnega kanala?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/08\/8d47e48e-485c-4f67-ba59-f61ec25961b8.jpg 1947w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Zdravljenje sindroma karpalnega kanala<\/h3>\n\n\n\n<p>Ustrezno zdravljenje vedno priporo\u010di zdravnik po temeljitem pregledu in diagnozi. Na\u010drt zdravljenja se lahko razlikuje za vsakega posameznika. Obi\u010dajno vklju\u010duje <strong>omejevanje ali izogibanje dejavnostim,<\/strong> ki poslab\u0161ajo simptome, <strong>uporabo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/povoji-za-zapestja-firm-dark-grey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">opornic za zapestje<\/a><\/strong> in jemanje <strong>protivnetnih zdravil.<\/strong> Poleg tega so pogosto del zdravljenja tudi <strong>vaje, ki jih priporo\u010da fizioterapevt.<\/strong> V hudih primerih, kjer drugi na\u010dini zdravljenja niso u\u010dinkoviti, lahko pride v po\u0161tev kirur\u0161ki poseg.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/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\">Prepre\u010devanje sindroma karpalnega kanala<\/h3>\n\n\n\n<p>Obstajajo ukrepi, ki lahko pomagajo <strong>prepre\u010diti tako nastanek sindroma karpalnega kanala,<\/strong> kot tudi njegovo morebitno poslab\u0161anje. Na kaj se je treba osredoto\u010diti? <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5\u20137]<\/sup><\/mark><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ergonomski delovni prostor:<\/strong> prilagodite stol in mizo tako, da boste lahko udobno sedeli in naslonili podlakti na mizo. Razmislite o uporabi ergonomske tipkovnice in mi\u0161ke.<\/li>\n\n\n\n<li><strong>Omejitev ponavljajo\u010dih se gibov:<\/strong> poskusite zmanj\u0161ati gibe, ki vklju\u010dujejo upogibanje in zvijanje zapestja. \u010ce je mogo\u010de, si vzemite odmor in redno menjujte roke.<\/li>\n\n\n\n<li><strong>Raztezanje:<\/strong> med delom redno raztezajte zapestja in prste. To pripomore k bolj\u0161i prekrvavitvi ter sprosti napetost v mi\u0161icah in drugih mehkih tkivih na tem obmo\u010dju.<\/li>\n\n\n\n<li><strong>Vadba:<\/strong> krepitev mi\u0161ic podlakti in zapestja lahko izbolj\u0161a stabilnost roke in podpira delovanje zapestja.<\/li>\n\n\n\n<li><strong>Uporaba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/povoji-za-zapestja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">opornic za zapestja<\/a>:<\/strong> na primer, med spanjem lahko nezavedno upogibate zapestje, kar vodi do mravljin\u010denja ali omrtvi\u010denosti v roki. Opornica za zapestje pomaga ohranjati zapestje v nevtralnem polo\u017eaju.<\/li>\n<\/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=\"4477,31256,36322,67360,85342\" ><\/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=\"13_vaj_za_raztezanje_zapestij_in_prstov\"><\/span>13 vaj za raztezanje zapestij in prstov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vaje v nadaljevanju vam bodo pomagale <strong>raztegniti in sprostiti mi\u0161ice v podlakti, zapestjih in prstih.<\/strong> Te raztezne vaje lahko vklju\u010dite kadar koli \u010dez dan, na primer med odmori pri delu. Mnoge od njih lahko izvedete kar med sedenjem za mizo. Prav tako so koristne <strong>kot del ogrevanja pred vadbo za mo\u010d,<\/strong> saj izbolj\u0161ujejo gibljivost zapestij, kar je klju\u010dno pri vajah z uporabo <a href=\"https:\/\/gymbeam.si\/palica-za-utezi-lifter-30-mm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ute\u017enih palic<\/a>, <a href=\"https:\/\/gymbeam.si\/heksagonalna-utez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u010dk<\/a>, <a href=\"https:\/\/gymbeam.si\/sistemi-za-vadbo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drogov za dvigovanje<\/a> in druge <a href=\"https:\/\/gymbeam.si\/oprema-za-vadbo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnes opreme<\/a>.<\/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\">\n<li><strong>Izberite vsaj tri od na\u0161tetih vaj<\/strong> in jih izvajajte vsak dan, po mo\u017enosti tudi ve\u010dkrat na dan.<\/li>\n\n\n\n<li>Te vaje izvajajte vedno, ko za\u010dutite togost, mravljin\u010denje ali druge simptome sindroma karpalnega kanala v podlakti ali roki.<\/li>\n\n\n\n<li>\u0160tevilo ponovitev ali trajanje je navedeno pri vsaki vaji posebej.<\/li>\n\n\n\n<li>Sprva se vam bo zapestje morda zdelo togo, vendar se bo postopoma sprostilo. Ne hitite in postopoma pove\u010dujte obseg gibanja glede na stopnjo udobja. Morda boste ob\u010dutili rahlo nelagodje, vendar nikar <strong>ne posku\u0161ajte trenirati skozi bole\u010dino.<\/strong><\/li>\n\n\n\n<li><strong>V vsako vajo vklju\u010dite 2-3 sete.<\/strong><\/li>\n\n\n\n<li>Preden za\u010dnete z vajami, pripravite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo<\/a> in <a href=\"https:\/\/gymbeam.si\/masazna-zoga-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017eno \u017eogico<\/a>.<\/li>\n\n\n\n<li>Tudi <a href=\"https:\/\/gymbeam.si\/masazne-pistole\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masa\u017ena pi\u0161tola<\/a> je odli\u010dna za masa\u017eo podlakti.<\/li>\n<\/ul>\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. Masa\u017ea podlakti z \u017eogo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Postavite teni\u0161ko ali <a href=\"https:\/\/gymbeam.si\/masazna-zoga-flexball-orange-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>masa\u017eno \u017eogico<\/strong><\/a> na mizo ali blazino. Nato se usedite ali pokleknite poleg \u017eogice in naslonite podlaket nanjo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno in za\u010dnite z blagim pritiskom valjati podlaket nad \u017eogo v vseh smereh. \u010ce najdete zategnjeno mesto, ga temeljiteje masirajte. Za\u010dnite z eno roko in nato zamenjajte z drugo. Vsako roko masirajte 20-30 sekund.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Premajhen ali prevelik pritisk podlakti na \u017eogo.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Masazpredloktimickem-ezgif.com-optimize.gif\" alt=\"Masa\u017ea podlakti\" class=\"wp-image-606576\" title=\"Masa\u017ea podlakti\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Upogibanje in izteg zapestja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Roke iztegnite naprej in jih stisnite v pest.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Pri izdihu upognite zapestje tako, da je dlan usmerjena navzdol (upogib), zaprto dlan pa pribli\u017eajte podlakti. Z vdihom upognite zapestje v nasprotno smer (raztezanje) in pribli\u017eajte hrbtno stran dlani podlakti. Postopoma posku\u0161ajte pove\u010dati obseg gibanja v zapestju. Vadite lahko eno roko naenkrat ali obe hkrati. Med izvajanjem vaje imejte roke v komolcih poravnane. Izvedite 6-8 ponovitev za vsako roko.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Flexeaextenze-ezgif.com-optimize.gif\" alt=\"Vaja za upogibanje in raztezanje zapestja\" class=\"wp-image-606544\" title=\"Vaja za upogibanje in raztezanje zapestja\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Fleksija zapestja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte vzravnano, iztegnite eno roko naprej in upognite zapestje tako, da hrbtno stran roke pomaknete proti podlakti (upogib).<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Ob izdihu z drugo roko ne\u017eno pritisnite prste iztegnjene roke proti podlakti. V tem polo\u017eaju vztrajajte nekaj vdihov, da se zapestje \u0161e bolj sprosti. Z vdihom vrnite roko v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Postopoma posku\u0161ajte pove\u010dati obseg gibanja. Z vsako roko naredite 6-8 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Pritazenihrbeturukykpredlokti-ezgif.com-optimize.gif\" alt=\"Fleksija zapestja\" class=\"wp-image-606608\" title=\"Fleksija zapestja\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Razteg podalj\u0161ek zapestja<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte vzravnano, iztegnite eno roko naprej in upognite zapestje navzdol, tako da je dlan obrnjena proti podlakti (izteg).<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Ob izdihu ne\u017eno pritisnite hrbtno stran iztegnjene roke proti podlakti z drugo roko. V tem polo\u017eaju vztrajajte nekaj vdihov, da se zapestje \u0161e bolj sprosti. Z vdihom vrnite roko v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Postopoma posku\u0161ajte pove\u010dati obseg gibanja. Za vsako roko naredite 6-8 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Pritazenidlanikpredlokti-ezgif.com-optimize.gif\" alt=\"Podalj\u0161ek zapestja\" class=\"wp-image-606592\" title=\"Podalj\u0161ek zapestja\"\/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\">5. Raztegovanje prstov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte vzravnano, iztegnite eno roko naprej in upognite zapestje navzgor, tako da je hrbtna stran roke obrnjena proti podlakti (upogib).<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z drugo roko ne\u017eno potegnite vsak prst zaporedoma proti hrbtni strani dlani. Vsak prst povlecite vsaj trikrat in vsaki\u010d poskusite pove\u010dati obseg gibanja. Nato preklopite na drugo roko.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenivsechprstou-ezgif.com-optimize.gif\" alt=\"Raztegovanje prstov\" class=\"wp-image-606688\" title=\"Raztegovanje prstov\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Raztegovanje palca<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte vzravnano, iztegnite eno roko naprej in upognite zapestje navzdol, tako da je hrbtna stran roke obrnjena proti podlakti (upogib).<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> S prsti druge roke od spodaj primite palec iztegnjene roke in ga ne\u017eno povlecite proti podlakti. V tem polo\u017eaju vztrajajte nekaj vdihov, da se palec \u0161e bolj sprosti. Ponovite 6-8-krat, nato pa zamenjajte roke.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/ezgif.com-optimize.gif\" alt=\"Raztegovanje palca\" class=\"wp-image-606528\" title=\"Raztegovanje palca\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Razteg obratna molitev<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Roke iztegnite naprej, upognite komolce in jih zdru\u017eite pred telesom, tako da se hrbti\u0161\u010da dlani in prsti dotikajo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno in ne\u017eno stisnite hrbti\u0161\u010da dlani skupaj. Zadr\u017eite 20-30 sekund.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prekratek \u010das raztegovanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Hrbetyksobe-ezgif.com-optimize.gif\" alt=\"Obratna molitev raztegovanje\" class=\"wp-image-606560\" title=\"Obratna molitev raztegovanje\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Razteg molitev<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte vzravnano, pokr\u010dite komolce in roke zdru\u017eite pred telesom, tako da se dlani in prsti dotikajo.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, ne\u017eno stisnite dlani skupaj in zadr\u017eite 20-30 sekund. Poleg tega, da dr\u017eite polo\u017eaj, lahko dlani tudi premikate navzgor in navzdol (pribli\u017eaje dlani trebuhu in jih nato premaknite nazaj navzgor). Komolci naj bodo ves \u010das v enakem polo\u017eaju.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Prekratek \u010das raztegovanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Tisknutidlaniksobe-ezgif.com-optimize.gif\" alt=\"Molitev raztezanje v stoje\u010dem polo\u017eaju\" class=\"wp-image-606736\" title=\"Molitev raztezanje v stoje\u010dem polo\u017eaju\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Raztezanje zapestja nad glavo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Roke obrnite tako, da so dlani obrnjene naprej. Nato prepletite prste. Komolci naj bodo ves \u010das vzravnani.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Z izdihom dvignite sklenjene roke nad glavo in ne\u017eno stisnite podlakti skupaj, da dose\u017eete globlji razteg prstov. Nato se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Ponovite 6-8-krat.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenipredloktinadhlavou-ezgif.com-optimize.gif\" alt=\"Raztezanje zapestja nad glavo\" class=\"wp-image-606656\" title=\"Raztezanje zapestja nad glavo\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Raztezanje zapestja ob steni<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte ob steni, iztegnite roko vstran ter polo\u017eite dlan in prste plosko ob steno. Roke obrnite tako, da so prsti obrnjeni nazaj. Komolec naj bo ves \u010das vzravnan.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dihajte naravno, ne\u017eno pritisnite dlan in prste ob steno ter zadr\u017eite polo\u017eaj 20-30 sekund. Nato ponovite z drugo roko.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Dvigovanje dlani ali prstov od stene.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazeniuzdi-ezgif.com-optimize.gif\" alt=\"Raztezanje zapestja ob steni\" class=\"wp-image-606672\" title=\"Raztezanje zapestja ob steni\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. Raztezanje zapestja v kle\u010de\u010dem polo\u017eaju<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na <strong><a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-stellar-black-strix.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">blazino<\/a><\/strong>, roke naj bodo iztegnjene, ne\u017eno pritisnite roke ob tla z dlanmi obrnjenimi navzgor in prsti usmerjenimi proti kolenom. Roke postavite pribli\u017eno pod ramena in dr\u017eite glavo v liniji s hrbtenico.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Ob izdihu ne\u017eno upognite zapestja (pribli\u017eajte podlakti dlanem) in hkrati premaknite boke za nekaj centimetrov bli\u017eje petam. Hrbti\u0161\u010da dlani in prsti naj bodo ves \u010das poravnani na blazini. V tem polo\u017eaju lahko zadr\u017eite nekaj vdihov. Nato se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Postopoma posku\u0161ajte pove\u010dati obseg gibanja v zapestjih. Globlje raztezanje lahko dose\u017eete tako, da roke pribli\u017eate kolenom. Izvedite 6-8 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja, dvigovanje hrbti\u0161\u010d rok ali prstov z blazine.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenidlanemivzhuru-ezgif.com-optimize.gif\" alt=\"Raztezanje upogibanja zapestja v kle\u010de\u010dem polo\u017eaju na podlogi\" class=\"wp-image-606624\" style=\"aspect-ratio:1.778705636743215;width:840px;height:auto\" title=\"Raztezanje upogibanja zapestja v kle\u010de\u010dem polo\u017eaju na podlogi\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Raztezanje iztegov zapestja v kle\u010de\u010dem polo\u017eaju<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na podlogo, roke naj bodo iztegnjene, dlani polo\u017eite na tla in prste obrnite proti kolenom. Dlani polo\u017eite pribli\u017eno pod ramena, prsti pa naj bodo usmerjeni proti kolenom. Glava naj bo poravnana s hrbtenico.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Ob izdihu ne\u017eno upognite zapestja (podlakti pribli\u017eajte hrbtni strani rok) in hkrati premaknite boke za nekaj centimetrov bli\u017eje petam. \u010ce dose\u017eete polo\u017eaj, v katerem se ne morete ve\u010d premakniti, lahko tudi dvignete dlani z blazine in nekaj vdihov zadr\u017eite polo\u017eaj. Nato se vrnite v za\u010detni polo\u017eaj in nadaljujte z naslednjo ponovitvijo. Postopoma posku\u0161ajte pove\u010dati obseg gibanja v zapestjih. Globlje raztezanje lahko dose\u017eete tako, da roke pribli\u017eate kolenom. Izvedite 6-8 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Protazenipredloktidlanemikzemi-ezgif.com-optimize.gif\" alt=\"Raztezanje iztegov zapestja v kle\u010de\u010dem polo\u017eaju na podlogi\" class=\"wp-image-606640\" title=\"Raztezanje iztegov zapestja v kle\u010de\u010dem polo\u017eaju na podlogi\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">13. Raztezanje zapestja z dlanmi obrnjenim navzdol <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Pokleknite na podlogo, iztegnite roke in jih stisnite v pesti. Pesti polo\u017eite na tla pribli\u017eno pod ramena in jih ne\u017eno stisnite. Glava naj bo poravnana s hrbtenico.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Ob izdihu razprite dlani in polo\u017eite hrbtni del dlani in prste na podlago. V tem polo\u017eaju vztrajajte nekaj vdihov, da se zapestja \u0161e bolj sprostijo. Nato ponovno stisnite pesti in nadaljujte z naslednjo ponovitvijo. Izvedite 6-8 ponovitev.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Omejen obseg gibanja.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/08\/Slozeniaroztazenidlane-ezgif.com-optimize-1.gif\" alt=\"Raztezanje zapestja z dlanmi obrnjenim navzdol na podlogi\" class=\"wp-image-606704\" title=\"Raztezanje zapestja z dlanmi obrnjenim navzdol na podlogi\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_naprej\"><\/span>Kako naprej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preizkusite tudi druge vaje iz na\u0161ih \u010dlankov za raztezanje in odpravljanje napetosti v razli\u010dnih delih telesa.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lahko sprostite celo telo z uporabo masa\u017enega valja. Nau\u010dite se, kako to storiti v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/top-15-vaj-s-penastim-valjem\/\" class=\"ek-link\"><strong>Kako uporabljati penasti masa\u017eni<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.si\/blog\/top-15-vaj-s-penastim-valjem\/\" class=\"ek-link\"> <\/a><\/strong><a href=\"https:\/\/gymbeam.si\/blog\/top-15-vaj-s-penastim-valjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>valj? 8 najbolj\u0161ih vaj s penastim valjem<\/strong><\/a>.<\/li>\n\n\n\n<li>Imate te\u017eave s koleni? Oglejte si \u010dlanek \u201c<strong><a href=\"https:\/\/gymbeam.si\/blog\/10-vaj-ki-jih-lahko-naredite-tudi-pri-bolecinah-v-kolenu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako telovaditi z bole\u010dinami v kolenih? 7 primernih \u0161portnih aktivnosti<\/a><\/strong>\u201d za koristne nasvete in vaje.<\/li>\n\n\n\n<li>Za najbolj\u0161e raztezne vaje za hrbet si oglejte \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 vaj za hrbet, ki vam bodo pomagale pri laj\u0161anju bole\u010din v hrbtu<\/strong><\/a>.<\/li>\n\n\n\n<li>Za laj\u0161anje otrdelosti v zgornjem delu hrbtenice poskusite vaje iz \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/12-ucinkovitih-vaj-za-razbremenitev-vratne-in-torakalne-hrbtenice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">12 u\u010dinkovitih vaj za sprostitev vratne in prsne hrbtenice<\/a><\/strong>.<\/li>\n\n\n\n<li>\u010ce imate pisarni\u0161ko delo, si oglejte \u010dlanek \u201c<a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 nasvetov, kako premagati bole\u010dine v hrbtu zaradi dolgotrajnega sedenja<\/strong><\/a>\u201d za koristne nasvete.<\/li>\n\n\n\n<li>\u010ce \u017eelite izvedeti ve\u010d o vzrokih bole\u010din v komolcu, preberite \u010dlanek: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/teniski-in-golf-komolec-kaj-ju-povzroca-in-kako-se-ju-znebiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Teni\u0161ki in golf komolec: Kaj ju povzro\u010da in kako ju odpraviti?<\/strong><\/a><\/li>\n<\/ul>\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=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Raztezne vaje za podlaket so odli\u010dne za vsakogar, ki ob\u010duti <strong>prve znake sindroma karpalnega kanala.<\/strong> Prav tako so idealne za tiste, ki veliko \u010dasa pre\u017eivijo za ra\u010dunalnikom, igrajo video igre, igrajo glasbilo ali <strong>izvajajo ponavljajo\u010de se gibe zapestja<\/strong> in \u017eelijo prepre\u010diti prihodnje te\u017eave. Poleg tega jih bodo cenili tudi \u0161portniki kot del ogrevanja pred vadbo. Za najbolj\u0161e rezultate naj te raztezne vaje postanejo redni del va\u0161e rutine, idealno vsak dan.<\/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? \u010ce je tako, ga delite s prijatelji in raz\u0161irite navdih za raztezne vaje!<\/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\/knee-sleeves-and-wrist-wraps\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tKnee Sleeves and Wrist Wraps\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\/rehabilitation-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tRehabilitation Aids\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>Kako ubla\u017eiti bole\u010dine, togost, mravljin\u010denje in druge simptome sindroma karpalnega kanala? U\u010dinkovite vaje, primerne za doma, na delovnem mestu in v telovadnici.<\/p>\n","protected":false},"author":129,"featured_media":606489,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[119],"tags":[7383,6411,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-610229","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-razteznje","9":"tag-vadba","10":"tag-zdrav-zivljenjski-slog","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>Kako telovaditi s sindromom karpalnega kanala: 13 razteznih vaj za razbremenitev zapestja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako ubla\u017eiti bole\u010dine v karpalnem kanalu? Seznam u\u010dinkovitih razteznih vaj za razbremenitev zapestja. Prepre\u010devanje sindroma karpalnega kanala, bole\u010din v zapestju in togosti.\" \/>\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\/kako-telovaditi-s-sindromom-karpalnega-kanala-13-razteznih-vaj-za-razbremenitev-zapestja\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako telovaditi s sindromom karpalnega kanala: 13 razteznih vaj za razbremenitev zapestja - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako ubla\u017eiti bole\u010dine v karpalnem kanalu? Seznam u\u010dinkovitih razteznih vaj za razbremenitev zapestja. 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