{"id":62618,"date":"2013-01-17T20:56:24","date_gmt":"2013-01-17T19:56:24","guid":{"rendered":"https:\/\/sandzakpress.net\/arhiva\/?p=62618"},"modified":"2013-01-17T20:56:24","modified_gmt":"2013-01-17T19:56:24","slug":"pet-savjeta-kako-bismo-ostali-zdravi-i-uspravni","status":"publish","type":"post","link":"https:\/\/sandzakpress.net\/arhiva\/pet-savjeta-kako-bismo-ostali-zdravi-i-uspravni\/","title":{"rendered":"Pet savjeta kako bismo ostali zdravi i uspravni"},"content":{"rendered":"<p><strong><a href=\"https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/01\/kicma.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-62619\" title=\"kicma\" src=\"https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/01\/kicma-300x187.jpg\" alt=\"\" width=\"300\" height=\"187\" \/><\/a>Prema  topografskim podru\u010djima kralje\u0161ke dijelimo na vratne (7), grudne (12),  slabinske (5), krsta\u010dne (5) i trti\u010dne (4) ili (5). Vratni, grudni i  slabinski kralje\u0161ci odraslog \u010dovjeka slobodni su, a krsta\u010dni i trti\u010dni  su srasli u krsta\u010dnu i trti\u010dnu kost. Dakle 33-34 kralje\u0161ka i 140 mi\u0161i\u0107a  razlogom su \u0161to uspravno kro\u010dimo. <\/strong><\/p>\n<p>Ako jedna od navedenih karika popusti, nastupaju problemi koji u  najte\u017eim slu\u010dajevima dovode do operacijskog stola. Ali usvajanjem  nekoliko jednostavnih pravila mogu se u\u010diniti prava \u010duda za ki\u010dmu i  kvalitet samog \u017eivljenja. Kad se na\u0111emo u raljama boli, znamo o kakvom  nezgodnom iskustvu je rije\u010d. Naj\u010de\u0161\u0107e se susre\u0107emo sa \u010detiri problema:  lumbago, i\u0161ijas, uko\u010den vrat te upala ligamenata. <strong>Lumbago <\/strong>\u2013  rade\u0107i neku uobi\u010dajenu radnju, tipa pospremanje kreveta, pru\u017eaju\u0107i ruku  prema jastuku iznenada osjetite kako vas je ne\u0161to &#8221;presjeklo&#8221;.<\/p>\n<p>Radi se o lumbagu koji je u narodu poznat i kao &#8221;heksen\u0161us&#8221; ili  &#8221;vje\u0161ti\u010diji ubod&#8221;, a odgovara klini\u010dkoj slici o\u0161tre boli koja nastaje  prilikom nagle i nezgodne kretnje, naprezanja ili podizanja te\u0161kog  tereta. <strong>I\u0161ijas <\/strong>\u2013 ovaj pojam se odnosi zapravo na  najdu\u017ei \u017eivac u na\u0161em tijelu (n. ischiadicus) koji inervira motorno  stra\u017enju skupinu mi\u0161i\u0107a natkoljenice i sve mi\u0161i\u0107e potkoljenice i  stopala. Senzibilno inervira ko\u017eu stra\u017enje strane natkoljenice,  posterolateralne i prednje strane potkoljenice. Bol koju uzrokuje upala  ovog nerva (lumboishijalgija) manifestira se isklju\u010divo u nogama, a  \u010desto je posljedica dugotrajne kri\u017eobolje koja nije lije\u010dena. <strong>Uko\u010den vrat <\/strong>\u2013  lo\u0161e i neispravno dr\u017eanje tijela, stres ili abrazija kralje\u017eaka samo su  neki od uzroka hroni\u010dne zategnutosti vratnih mi\u0161i\u0107a, koja dovodi do  lan\u010dane degenerativne reakcije. Naime, s vremenom se u mi\u0161i\u0107ima stvaraju  miogeloze \u2013 nakupine mlije\u010dne kiseline, koje dovode do bolnih stanja.<\/p>\n<p>One nastaju zbog dugotrajne kontrakcije mi\u0161i\u0107a, koji za razliku od  mi\u0161i\u0107a ruku i nogu koji se tijekom dana vi\u0161e pokre\u0107u, slu\u017ee uglavnom kao  stabilizatori ramena i vrata. <strong>Upala ligamenata \u2013 <\/strong>ligamente  bismo mogli promatrati kao prirodne amortizere ko\u0161tanog sistema. Svega  oko 5% od ukupnog broja pote\u0161ko\u0107a s ki\u010dmom povezano je s ligamentima.  Ukoliko spadate u tu rijetku kategoriju i patite od probadaju\u0107e boli  koja vas prostrijeli kad se najmanje nadate, znajte kako nije problem u  udovima; naprosto trebate vje\u017ebanjem oja\u010dati mi\u0161i\u0107ni sistem i problemi  \u0107e nestati.<\/p>\n<p>Da biste se bolje mogli znali nositi s ovakvim i sli\u010dnim problemima<\/p>\n<p>dat \u0107emo vam nekoliko jednostavnih pravila kako biste sa\u010duvali zdravlje svoje ki\u010dme i izbjegli bolove. <strong>Tjelovje\u017eba <\/strong>\u2013  spada u osnovni korak kojim kre\u0107e briga o ki\u010dmi. Oja\u010dati mi\u0161i\u0107e le\u0111a i  omogu\u0107iti im fleksibilnost i pokretljivost. Razli\u010dit je dijapazon  aktivnosti kojima se mo\u017eete okrenuti, od plivanja, aerobika,  planinarenja, vo\u017enje bicikla, a i obi\u010dna \u0161etnja u trajanju od tridesetak  minuta dat \u0107e odli\u010dne rezultate. <strong>Sjedenje \u2013 <\/strong>najva\u017enije  je tijelu obezbijediti ergonomski polo\u017eaj. Stol mora biti u visini koja  omogu\u0107uje uspravno sjedenje bez saginjanja naprijed. Noge u koljenu i  kuku trebaju biti svijene pod pravim kutom a naslon treba podupirati  donji dio le\u0111a. <strong>Spavanje <\/strong>\u2013 najva\u017enija stvar u ovoj  stavki jeste kvalitetan madrac. Neka vas cijene ne ometu pri njegovoj  kupnji. Sjetite se kako u krevetu provedemo tre\u0107inu \u017eivota i onda  donesite odluku. Spavanje na jako mekanom i istro\u0161enom madracu punom  udubljenja dovodi do o\u0161te\u0107enja ki\u010dme<strong>. Dizanje tereta <\/strong>\u2013  najva\u017enije je nikad ne podizati teret s poda naglo, ve\u0107 prije toga  savinuti koljena. Bitno je nastojati jednakomjerno rasporediti teret na  obje ruke. <strong>Obu\u0107a <\/strong>\u2013 problem uglavnom \u017eenskog dijela  populacije. Visoke potpetice mogle bi se nazvati i smrtonosnim oru\u017ejem  barem \u0161to se ti\u010de na\u0161e ki\u010dme. Naime, no\u0161enje potpetica vi\u0161ih od 6  centimetara uzrokuje nepravilno dr\u017eanje tijela: gle\u017eanj je napet,  svijaju se koljena i bedra, a kao rezultat imamo bolove u le\u0111ima.  Prostrane i ravne cipele sa anatomskim ulo\u0161kom i ortopedskom petom su  najbolji izbor za na\u0161u ki\u010dmu.<\/p>\n<p>Nadam se da \u0107e nekoliko na\u0161ih savjeta zauzeti prakti\u010dnu primjenu u  va\u0161im \u017eivotima. Kao \u0161to jedna reklama ka\u017ee: Va\u0161a le\u0111a \u0107e vam biti  zahvalna.<\/p>\n<p>(nur-islam)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prema topografskim podru\u010djima kralje\u0161ke dijelimo na vratne (7), grudne (12), slabinske (5), krsta\u010dne (5) i trti\u010dne (4) ili (5). Vratni, grudni i slabinski kralje\u0161ci odraslog \u010dovjeka slobodni su, a krsta\u010dni i trti\u010dni su srasli u krsta\u010dnu i trti\u010dnu kost. Dakle 33-34 kralje\u0161ka i 140 mi\u0161i\u0107a razlogom su \u0161to uspravno kro\u010dimo. Ako jedna od navedenih karika [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":62619,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[813],"tags":[],"class_list":{"0":"post-62618","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdravlje"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.1 (Yoast SEO v24.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pet savjeta kako bismo ostali zdravi i uspravni<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sandzakpress.net\/arhiva\/pet-savjeta-kako-bismo-ostali-zdravi-i-uspravni\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pet savjeta kako bismo ostali zdravi i uspravni\" \/>\n<meta property=\"og:description\" content=\"Prema topografskim podru\u010djima kralje\u0161ke dijelimo na vratne (7), grudne (12), slabinske (5), krsta\u010dne (5) i trti\u010dne (4) ili (5). Vratni, grudni i slabinski kralje\u0161ci odraslog \u010dovjeka slobodni su, a krsta\u010dni i trti\u010dni su srasli u krsta\u010dnu i trti\u010dnu kost. Dakle 33-34 kralje\u0161ka i 140 mi\u0161i\u0107a razlogom su \u0161to uspravno kro\u010dimo. 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