{"id":636436,"date":"2024-10-20T13:42:46","date_gmt":"2024-10-20T11:42:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=636436"},"modified":"2024-10-20T13:42:51","modified_gmt":"2024-10-20T11:42:51","slug":"kako-vezbati-sa-sindromom-karpalnog-tunela-13-vezbi-istezanja-za-olaksanje-zgloba","status":"publish","type":"post","link":"https:\/\/gymbeam.rs\/blog\/kako-vezbati-sa-sindromom-karpalnog-tunela-13-vezbi-istezanja-za-olaksanje-zgloba\/","title":{"rendered":"Kako ve\u017ebati sa sindromom karpalnog tunela: 13 ve\u017ebi istezanja za olak\u0161anje zgloba"},"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.rs\/blog\/kako-vezbati-sa-sindromom-karpalnog-tunela-13-vezbi-istezanja-za-olaksanje-zgloba\/#Sta_je_sindrom_karpalnog_tunela\" title=\"\u0160ta je sindrom karpalnog tunela?\">\u0160ta je sindrom karpalnog tunela?<\/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.rs\/blog\/kako-vezbati-sa-sindromom-karpalnog-tunela-13-vezbi-istezanja-za-olaksanje-zgloba\/#13_vezbi_za_istezanje_zglobova_i_prstiju\" title=\"13 ve\u017ebi za istezanje zglobova i prstiju\">13 ve\u017ebi za istezanje zglobova i prstiju<\/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.rs\/blog\/kako-vezbati-sa-sindromom-karpalnog-tunela-13-vezbi-istezanja-za-olaksanje-zgloba\/#Kuda_dalje\" title=\"Kuda dalje?\">Kuda dalje?<\/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.rs\/blog\/kako-vezbati-sa-sindromom-karpalnog-tunela-13-vezbi-istezanja-za-olaksanje-zgloba\/#Glavni_Zakljucci\" title=\"Glavni Zaklju\u010dci\">Glavni Zaklju\u010dci<\/a><\/li><\/ul><\/nav><\/div>\n\n<p class=\"wp-block-paragraph\">Ako provodite mnogo sati rade\u0107i za ra\u010dunarom, verovatno ste upoznati sa onim <strong>umornim i bolnim ose\u0107ajem u zglobu.<\/strong> Ponekad to mo\u017ee dovesti i do trnjenja cele ruke. Ono \u0161to u po\u010detku izgleda kao manja nelagodnost mo\u017ee se kasnije razviti u sindrom karpalnog tunela. Ovo stanje je uobi\u010dajeno kod ljudi koji zglobove napre\u017eu ponavljaju\u0107im pokretima, kao \u0161to su<strong> kori\u0161\u0107enje mi\u0161a, sviranje muzi\u010dkog instrumenta ili rad u radionici.<\/strong> Za one koji su u riziku, redovno istezanje zglobova je klju\u010dno\u2014<strong>to je jedan od najefikasnijih na\u010dina za prevenciju sindroma karpalnog tunela.<\/strong> U dana\u0161njem \u010dlanku, prona\u0107i \u0107ete efikasne ve\u017ebe koje \u0107e pomo\u0107i <strong>da va\u0161i zglobovi i ruke ostanu zdravi i fleksibilni.<\/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=\"Sta_je_sindrom_karpalnog_tunela\"><\/span>\u0160ta je sindrom karpalnog tunela?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Karpalni tunel je <strong>uzak prolaz u zglobu kroz koji prolazi medijalni nerv<\/strong> (nervus medianus) i tetive odgovorne za pokretanje prstiju. Me\u0111utim, kada ove tetive oteknu, mogu vr\u0161iti pritisak na medijalni nerv. To \u010desto dovodi do simptoma kao \u0161to su <strong>smanjena osetljivost,<\/strong> <strong>slabost,<\/strong> <strong>trnjenje,<\/strong> ili <strong>bol<\/strong> u prstima i celoj ruci. Da li je u pitanju sindrom karpalnog tunela (CTS) treba da potvrdi lekar pregledom. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/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\">Naj\u010de\u0161\u0107i uzroci sindroma karpalnog tunela uklju\u010duju<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nekoliko faktora mo\u017ee dovesti do oticanja tetiva i pritiska na medijalni nerv. Naj\u010de\u0161\u0107i uzroci uklju\u010duju <strong>ponavljaju\u0107e pokrete zgloba,<\/strong> kao \u0161to su kucanje na tastaturi, kori\u0161\u0107enje mi\u0161a ili sviranje muzi\u010dkih instrumenata. Me\u0111utim, postoje i drugi potencijalni uzroci poput <strong>preloma, povreda, medicinskih stanja<\/strong> ili genetskih faktora. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><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=\"\u0160ta je sindrom karpalnog tunela?\" class=\"wp-image-606512\" title=\"\u0160ta je sindrom karpalnog tunela?\" 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\">Le\u010denje sindroma karpalnog tunela<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pogodan plan le\u010denja uvek preporu\u010duje lekar nakon temeljne procene i dijagnoze. Ovaj plan mo\u017ee biti razli\u010dit za svaku osobu. Obi\u010dno uklju\u010duje <strong>ograni\u010davanje ili izbegavanje aktivnosti<\/strong> koje pogor\u0161avaju simptome, <strong>kori\u0161\u0107enje <a href=\"https:\/\/gymbeam.rs\/bandazeri-za-zglobove-firm-dark-grey-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">steznika za zglob<\/a>,<\/strong> i uzimanje <strong>lekova protiv upale.<\/strong> Tako\u0111e, <strong>ve\u017ebe koje preporu\u010duje fizioterapeut<\/strong> \u010desto su deo terapije. U te\u017eim slu\u010dajevima, kada druge metode ne poma\u017eu, mo\u017ee se razmotriti hirur\u0161ka intervencija. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[4]<\/span><\/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\">Prevencija sindroma karpalnog tunela<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Postoje mere koje mogu pomo\u0107i <strong>u spre\u010davanju pojave sindroma karpalnog tunela<\/strong> i njegovog potencijalnog pogor\u0161anja. Na \u0161ta bi trebalo da obratite pa\u017enju? <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[5\u20137]<\/sup><\/mark><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ergonomija radnog mesta:<\/strong> Podesite stolicu i sto tako da mo\u017eete udobno sedeti i nasloniti podlaktice na sto. Razmislite o kori\u0161\u0107enju ergonomske tastature i mi\u0161a.<\/li>\n\n\n\n<li><strong>Ograni\u010davanje ponavljaju\u0107ih pokreta:<\/strong> Poku\u0161ajte da minimizirate pokrete koji uklju\u010duju savijanje i uvrtanje zglobova. Ako je mogu\u0107e, pravite pauze i redovno menjajte ruke.<\/li>\n\n\n\n<li><strong>Istezanje:<\/strong> Redovno iste\u017eite zglobove i prste tokom rada. To poma\u017ee cirkulaciji i osloba\u0111a napetost u mi\u0161i\u0107ima i drugim mekim tkivima u toj oblasti.<\/li>\n\n\n\n<li><strong>Ve\u017ebanje:<\/strong> Ja\u010danje mi\u0161i\u0107a u podlaktici i zglobu mo\u017ee pobolj\u0161ati stabilnost ruke i podr\u017eati funkciju zgloba.<\/li>\n\n\n\n<li><strong>Kori\u0161\u0107enje <a href=\"https:\/\/gymbeam.rs\/bandazeri-za-rucne-zglobove-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">steznika za zglob<\/a>:<\/strong> Na primer, nesvesno mo\u017eete savijati zglob dok spavate, \u0161to mo\u017ee dovesti do trnjenja ili utrnulosti ruke. Steznik za zglob poma\u017ee da zglob ostane u neutralnom 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=\"31256,36322,67360,85342,93808\" ><\/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_vezbi_za_istezanje_zglobova_i_prstiju\"><\/span>13 ve\u017ebi za istezanje zglobova i prstiju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ve\u017ebe ispod \u0107e vam pomo\u0107i da <strong>istegnete i opustite mi\u0161i\u0107e podlaktica, zglobova i prstiju.<\/strong> Ove istezanja mo\u017eete uklju\u010diti bilo kad tokom dana, kao \u0161to je za vreme pauze na poslu. Mnoge od njih mo\u017eete izvoditi sede\u0107i za svojim stolom. Tako\u0111e su korisne <strong>kao deo zagrevanja pre treninga snage,<\/strong> pobolj\u0161avaju\u0107i pokretljivost zgloba, \u0161to je klju\u010dno za ve\u017ebe sa \u0161ipkama, bu\u010dicama, <a href=\"https:\/\/gymbeam.rs\/sipke-za-vezbanje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">zgibovima<\/a> i drugom <a href=\"https:\/\/gymbeam.rs\/pomagala-za-vezbanje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">fitnes opremom<\/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>Izaberite najmanje tri ve\u017ebe sa spiska<\/strong> i izvodite ih svakog dana, \u010dak i vi\u0161e puta dnevno ako je mogu\u0107e.<\/li>\n\n\n\n<li>Uklju\u010dite ove ve\u017ebe kad god osetite uko\u010denost, trnjenje ili druge simptome sindroma karpalnog tunela u podlaktici ili \u0161aci.<\/li>\n\n\n\n<li>Broj ponavljanja ili trajanje svake ve\u017ebe bi\u0107e navedeni pojedina\u010dno.<\/li>\n\n\n\n<li>U po\u010detku, va\u0161i zglobovi mogu biti uko\u010deni, ali \u0107e se postepeno opustiti. Radite polako i postepeno pove\u0107avajte opseg pokreta u skladu sa va\u0161im nivoom komfora. Mo\u017eda \u0107ete osetiti blagu nelagodnost, ali <strong>nikada ne forsirajte kroz bol.<\/strong><\/li>\n\n\n\n<li><strong>Uklju\u010dite 2\u20133 serije svake ve\u017ebe.<\/strong><\/li>\n\n\n\n<li>Pre nego \u0161to po\u010dnete sa ve\u017ebama, pripremite <a href=\"https:\/\/gymbeam.rs\/podloge-za-vezbanje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prostirku<\/a> i masa\u017enu lopticu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.rs\/masazni-pistolji\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Masa\u017eni pi\u0161tolj<\/a> je tako\u0111e odli\u010dan za masa\u017eu podlaktica.<\/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 podlaktice lopticom<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Postavite tenisku ili <strong>masa\u017enu lopticu<\/strong> na sto ili prostirku. Zatim, sednite ili kleknite pored loptice i oslonite podlakticu na nju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno i po\u010dnite da kotrljate podlakticu preko loptice u svim pravcima, primenjuju\u0107i blagi pritisak. Ako prona\u0111ete zategnuto mesto, masirajte ga temeljno. Po\u010dnite sa jednom rukom, a zatim pre\u0111ite na drugu. Masirajte svaku ruku 20\u201330 sekundi.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Previ\u0161e slab ili previ\u0161e jak pritisak podlakticom na lopticu.<\/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 podlaktice\" class=\"wp-image-606576\" title=\"Masa\u017ea podlaktice\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Fleksija i ekstenzija zgloba<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite uspravno, ispru\u017eite ruke napred i stisnite pesnice.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, savijte zglobove tako da vam ruka pokazuje nadole (fleksija), pribli\u017eavaju\u0107i zatvorenu \u0161aku prema podlaktici. Dok udi\u0161ete, savijte zglobove u suprotnom smeru (ekstenzija), pribli\u017eavaju\u0107i zadnju stranu ruke prema podlaktici. Postepeno poku\u0161ajte da pove\u0107ate opseg pokreta u zglobu. Mo\u017eete ve\u017ebati jednu po jednu ruku ili obe istovremeno. Ruke dr\u017eite ravno u laktovima tokom cele ve\u017ebe. Izvedite 6\u20138 ponavljanja za svaku ruku.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta.<\/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=\"Ve\u017eba fleksije i ekstenzije zgloba\" class=\"wp-image-606544\" title=\"Ve\u017eba fleksije i ekstenzije zgloba\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Istezanje fleksora zgloba<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite uspravno, ispru\u017eite jednu ruku napred i savijte zglob tako da zadnji deo \u0161ake ide prema podlaktici (fleksija).<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, ne\u017eno pritisnite prste ispru\u017eene ruke prema podlaktici koriste\u0107i drugu ruku. Zadr\u017eite ovu poziciju nekoliko udaha kako bi se zglob dodatno opustio. Dok udi\u0161ete, vratite ruku u po\u010detni polo\u017eaj i nastavite sa slede\u0107im ponavljanjem. Postepeno poku\u0161ajte da pove\u0107ate opseg pokreta. Izvedite 6\u20138 ponavljanja za svaku ruku.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta.<\/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=\"Istezanje fleksora zgloba\" class=\"wp-image-606608\" title=\"Istezanje fleksora zgloba\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Istezanje ekstenzora zgloba<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite uspravno, ispru\u017eite jednu ruku napred i savijte zglob nadole tako da vam dlan bude okrenut prema podlaktici (ekstenzija).<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, ne\u017eno pritisnite zadnji deo ispru\u017eene ruke prema podlaktici koriste\u0107i drugu ruku. Zadr\u017eite ovu poziciju nekoliko udaha kako bi se zglob dodatno opustio. Dok udi\u0161ete, vratite ruku u po\u010detni polo\u017eaj i nastavite sa slede\u0107im ponavljanjem. Postepeno poku\u0161ajte da pove\u0107ate opseg pokreta. Izvedite 6\u20138 ponavljanja za svaku ruku.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta.<\/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=\"Istezanje ekstenzora zgloba\" class=\"wp-image-606592\" title=\"Istezanje ekstenzora zgloba\"\/><\/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. Istezanje prstiju<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite uspravno, ispru\u017eite jednu ruku napred i savijte zglob nagore tako da zadnji deo \u0161ake bude okrenut prema podlaktici (fleksija).<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Drugom rukom ne\u017eno povucite svaki prst prema zadnjem delu \u0161ake jedan po jedan. Povucite svaki prst najmanje 3 puta, poku\u0161avaju\u0107i svaki put da pove\u0107ate opseg pokreta. Zatim pre\u0111ite na drugu ruku.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta.<\/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=\"Istezanje prstiju\" class=\"wp-image-606688\" title=\"Istezanje prstiju\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Istezanje palca<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite uspravno, ispru\u017eite jednu ruku napred i savijte zglob nadole tako da zadnji deo \u0161ake bude okrenut prema podlaktici (fleksija).<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Prstima druge ruke uhvatite palac ispru\u017eene ruke odozdo i ne\u017eno ga povucite prema podlaktici. Zadr\u017eite ovu poziciju nekoliko udaha kako bi se palac dodatno opustio. Ponovite 6\u20138 puta, zatim zamenite ruke.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta.<\/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=\"Istezanje palca\" class=\"wp-image-606528\" title=\"Istezanje palca\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7. Istezanje u reverznoj molitvi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite uspravno, ispru\u017eite ruke napred, savijte laktove i spojite \u0161ake ispred tela tako da se zadnji delovi \u0161aka i prsti dodiruju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno i ne\u017eno pritiskajte zadnje delove \u0161aka jedan o drugi. Nastavite 20\u201330 sekundi.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Nedovoljno dugo zadr\u017eavanje istezanja.<\/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=\"Istezanje u reverznoj molitvi\" class=\"wp-image-606560\" title=\"Istezanje u reverznoj molitvi\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8. Istezanje u molitvi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite uspravno, savijte laktove i spojite \u0161ake ispred tela tako da vam se dlanovi i prsti dodiruju.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno, ne\u017eno pritisnite dlanove jedan o drugi i zadr\u017eite 20\u201330 sekundi. Pored zadr\u017eavanja pozicije, mo\u017eete tako\u0111e pomerati ruke gore-dole (bli\u017ee\u0107i mali prst stomaku, a zatim vra\u0107aju\u0107i se gore). Dr\u017eite laktove u istom polo\u017eaju tokom ve\u017ebe.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Nedovoljno dugo zadr\u017eavanje istezanja.<\/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=\"Istezanje u molitvi dok stojite\" class=\"wp-image-606736\" title=\"Istezanje u molitvi dok stojite\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9. Istezanje zglobova iznad glave<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite uspravno, ispru\u017eite ruke napred i rotirajte \u0161ake tako da vam dlanovi budu okrenuti napred. Zatim isprepletite prste. Dr\u017eite laktove ispravljene tokom ve\u017ebe.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, podignite isprepletene ruke iznad glave i ne\u017eno pritisnite podlaktice jednu o drugu kako biste postigli dublje istezanje prstiju. Zatim se vratite u po\u010detni polo\u017eaj i nastavite sa slede\u0107im ponavljanjem. Ponovite 6\u20138 puta.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta.<\/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=\"Istezanje zglobova iznad glave\" class=\"wp-image-606656\" title=\"Istezanje zglobova iznad glave\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10. Istezanje zglobova na zidu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Stanite bo\u010dno uz zid, ispru\u017eite ruku u stranu i stavite dlan i prste ravno na zid. Rotirajte \u0161aku tako da vam prsti budu okrenuti unazad. Dr\u017eite lakat ispravljen tokom ve\u017ebe.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Di\u0161ite prirodno, ne\u017eno pritisnite dlan i prste uz zid i zadr\u017eite 20\u201330 sekundi. Zatim zamenite ruku.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Podizanje dlanova ili prstiju sa zida.<\/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=\"Istezanje zglobova na zidu\" class=\"wp-image-606672\" title=\"Istezanje zglobova na zidu\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">11. Kle\u010de\u0107e istezanje fleksije zgloba<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Kleknite na <strong><a href=\"https:\/\/gymbeam.com\/stellar-yoga-mat-black-strix.html\" target=\"_blank\" rel=\"noopener noreferrer\">prostirku<\/a><\/strong>, ispru\u017eite ruke i ne\u017eno pritisnite \u0161ake o pod sa dlanovima okrenutim nagore i prstima usmerenim ka kolenima. Postavite \u0161ake otprilike ispod ramena i dr\u017eite glavu u ravni sa ki\u010dmom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, ne\u017eno savijte zglobove (bli\u017ee\u0107i podlaktice dlanovima) i istovremeno pomerite kukove nekoliko centimetara bli\u017ee petama. Tokom ve\u017ebe, zadnji deo \u0161aka i prsti treba da budu ravni na prostirci. U ovoj poziciji mo\u017eete zadr\u017eati nekoliko udaha. Zatim se vratite u po\u010detni polo\u017eaj i nastavite sa slede\u0107im ponavljanjem. Postepeno poku\u0161ajte da pove\u0107ate opseg pokreta u zglobovima. Dublje istezanje mo\u017eete posti\u0107i pomeraju\u0107i \u0161ake bli\u017ee kolenima. Izvedite 6\u20138 ponavljanja.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta, podizanje zadnjeg dela \u0161aka ili prstiju sa prostirke.<\/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=\"Kle\u010de\u0107e istezanje fleksije zgloba na prostirci\" class=\"wp-image-606624\" style=\"aspect-ratio:1.778705636743215;width:840px;height:auto\" title=\"Kle\u010de\u0107e istezanje fleksije zgloba na prostirci\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">12. Kle\u010de\u0107e istezanje ekstenzije zgloba<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Kleknite na prostirku, ispru\u017eite ruke, postavite dlanove na pod i rotirajte prste prema kolenima. Postavite \u0161ake otprilike ispod ramena, sa prstima okrenutim prema kolenima. Dr\u017eite glavu u ravni sa ki\u010dmom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, ne\u017eno savijte zglobove (pribli\u017eavaju\u0107i podlaktice zadnjem delu \u0161aka) i istovremeno pomerite kukove nekoliko centimetara bli\u017ee petama. Ako do\u0111ete do polo\u017eaja u kojem ne mo\u017eete dalje da se pomerite, mo\u017eete podi\u0107i dlanove sa prostirke i zadr\u017eati poziciju nekoliko udaha. Zatim se vratite u po\u010detni polo\u017eaj i nastavite sa slede\u0107im ponavljanjem. Postepeno poku\u0161ajte da pove\u0107ate opseg pokreta u zglobovima. Dublje istezanje mo\u017eete posti\u0107i pomeraju\u0107i \u0161ake bli\u017ee kolenima. Izvedite 6\u20138 ponavljanja.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta.<\/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=\"Kle\u010de\u0107e istezanje ekstenzije zgloba na prostirci\" class=\"wp-image-606640\" title=\"Kle\u010de\u0107e istezanje ekstenzije zgloba na prostirci\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">13. Istezanje zgloba zadnjim delom \u0161ake<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detna pozicija:<\/strong> Kleknite na prostirku, ispru\u017eite ruke i stisnite pesnice. Postavite pesnice na pod otprilike ispod ramena i ne\u017eno pritisnite u njih. Dr\u017eite glavu u ravni sa ki\u010dmom.<\/li>\n\n\n\n<li><strong>Izvo\u0111enje:<\/strong> Dok izdi\u0161ete, ra\u0161irite dlanove i postavite zadnji deo \u0161aka i prste na prostirku. Zadr\u017eite ovu poziciju nekoliko udaha kako bi se zglobovi dodatno opustili. Zatim ponovo stisnite pesnice i nastavite sa slede\u0107im ponavljanjem. Izvedite 6\u20138 ponavljanja.<\/li>\n\n\n\n<li><strong>\u010ceste gre\u0161ke:<\/strong> Ograni\u010den opseg pokreta.<\/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=\"Istezanje zgloba zadnjim delom \u0161ake na prostirci\" class=\"wp-image-606704\" title=\"Istezanje zgloba zadnjim delom \u0161ake na prostirci\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kuda_dalje\"><\/span>Kuda dalje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Isprobajte i druge ve\u017ebe iz na\u0161ih \u010dlanaka za istezanje i ubla\u017eavanje napetosti u razli\u010ditim delovima tela.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mo\u017eete opustiti celo telo pomo\u0107u penastog valjka. Nau\u010dite kako to da uradite u \u010dlanku: <strong>Kako koristiti penasti valjak? Top 8 ve\u017ebi sa penastim valjkom<\/strong><\/li>\n\n\n\n<li>Imate problema sa kolenima? Pogledajte \u010dlanak \u201c<strong>Kako ve\u017ebati sa bolom u kolenu? 7 pogodnih sportskih aktivnosti<\/strong>\u201d za korisne savete i ve\u017ebe.<\/li>\n\n\n\n<li>Za najbolje istezanje le\u0111a, pogledajte \u010dlanak: <a href=\"https:\/\/gymbeam.rs\/blog\/20-vezbi-koje-ce-vam-pomoci-da-ublazite-bol-u-ledjima\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>20 ve\u017ebi koje \u0107e vam pomo\u0107i da ubla\u017eite bol u le\u0111ima<\/strong><\/a><\/li>\n\n\n\n<li>Za olak\u0161anje uko\u010denosti u gornjoj ki\u010dmi, isprobajte ve\u017ebe iz \u010dlanka: <strong><a href=\"https:\/\/gymbeam.rs\/blog\/12-efikasnih-vezbi-za-rastrecenje-vratne-i-torakalne-kicme\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">12 efikasnih ve\u017ebi za ubla\u017eavanje napetosti u vratnoj i grudnoj ki\u010dmi<\/a><\/strong><\/li>\n\n\n\n<li>Ako imate posao koji zahteva sedenje, pogledajte \u010dlanak \u201c<a href=\"https:\/\/gymbeam.rs\/blog\/7-saveta-kako-da-nadmudrite-bol-u-ledima-izazvan-dugim-periodima-sedenja\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>7 saveta kako nadmudriti bol u le\u0111ima izazvan dugotrajnim sedenjem<\/strong><\/a>\u201d za korisne savete.<\/li>\n\n\n\n<li>Da biste saznali vi\u0161e o uzrocima bola u laktu, pro\u010ditajte \u010dlanak: <a href=\"https:\/\/gymbeam.rs\/blog\/teniski-i-golferski-lakat-sta-ih-uzrokuje-i-kako-ih-se-otarasiti\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Teniski i golferski lakat: \u0160ta ih izaziva i kako ih se re\u0161iti?<\/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=\"Glavni_Zakljucci\"><\/span>Glavni Zaklju\u010dci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Istezanja podlaktice su odli\u010dna za svakoga ko ose\u0107a <strong>prve znakove sindroma karpalnog tunela.<\/strong> Tako\u0111e su savr\u0161ena za one koji provode mnogo vremena za ra\u010dunarom, igraju video igre, sviraju muzi\u010dki instrument ili<strong> izvode ponavljaju\u0107e pokrete zglobovima<\/strong> i \u017eele da izbegnu budu\u0107e probleme. Pored toga, ova istezanja \u0107e biti korisna i sportistima za zagrevanje pre treninga. Da biste postigli najbolje rezultate, u\u010dinite ova istezanja redovnim delom va\u0161e rutine, idealno svakog dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Da li vam je ovaj \u010dlanak bio koristan? Ako jeste, podelite ga sa prijateljima i inspiri\u0161ite ih za istezanje!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 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.rs\/steznici-za-vezbanje\" 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.rs\/pomagala-za-rehabilitaciju\" 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 bol, uko\u010denost, peckanje i druge simptome sindroma karpalnog tunela? Efikasne ve\u017ebe pogodne za ku\u0107u, posao i teretanu.<\/p>\n","protected":false},"author":129,"featured_media":606487,"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":[7719],"tags":[7852,7774,7731,7745],"filter_section":[],"filter_attribute":[],"class_list":["post-636436","post","type-post","status-publish","format-standard","has-post-thumbnail","category-vezbe-i-treninzi-sr","tag-istezanje-sr","tag-vezbanje-sr","tag-zdrav-nacin-zivota-sr","tag-zdravlje-sr","h-entry","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako ve\u017ebati sa sindromom karpalnog tunela: 13 ve\u017ebi istezanja za olak\u0161anje zgloba - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako ubla\u017eiti bol u karpalnom tunelu? Efikasne ve\u017ebe istezanja karpalnog tunela, zgloba i prstiju. Prevencija sindroma karpalnog tunela, bolova u zglobu i uko\u010denosti.\" \/>\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-vezbati-sa-sindromom-karpalnog-tunela-13-vezbi-istezanja-za-olaksanje-zgloba\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako ve\u017ebati sa sindromom karpalnog tunela: 13 ve\u017ebi istezanja za olak\u0161anje zgloba - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako ubla\u017eiti bol u karpalnom tunelu? Efikasne ve\u017ebe istezanja karpalnog tunela, zgloba i prstiju. 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