{"id":10679,"date":"2026-07-30T13:54:34","date_gmt":"2026-07-30T12:54:34","guid":{"rendered":"https:\/\/herodikus.com\/?p=10679"},"modified":"2026-07-30T13:54:34","modified_gmt":"2026-07-30T12:54:34","slug":"pravilno-drzanje-tela-saveti-za-prevenciju-bolova","status":"publish","type":"post","link":"https:\/\/herodikus.com\/ru\/pravilno-drzanje-tela-saveti-za-prevenciju-bolova\/","title":{"rendered":"Pravilno dr\u017eanje tela \u2013 saveti za prevenciju bolova"},"content":{"rendered":"<p><b>Pravilno dr\u017eanje tela<\/b><span style=\"font-weight: 400;\"> predstavlja mnogo vi\u0161e od lepog izgleda i pravilnog stava. Ono ima klju\u010dnu ulogu u o\u010duvanju zdravlja ki\u010dme, zglobova i mi\u0161i\u0107a, smanjenju optere\u0107enja na organizam i prevenciji hroni\u010dnih bolova. Savremeni na\u010din \u017eivota, dugotrajno sedenje, rad za ra\u010dunarom i nedostatak fizi\u010dke aktivnosti doprinose sve \u010de\u0161\u0107oj pojavi problema sa dr\u017eanjem tela kod ljudi svih uzrasta.<\/span><\/p>\n<p><a href=\"http:\/\/+381694010536\"><img decoding=\"async\" class=\"alignnone  wp-image-10681\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-10-300x43.jpg\" alt=\"\" width=\"530\" height=\"76\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-10-300x43.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-10-1024x146.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-10-768x110.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-10.jpg 1400w\" sizes=\"(max-width: 530px) 100vw, 530px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">U ovom tekstu sazna\u0107ete \u0161ta podrazumeva pravilna postura, koji su naj\u010de\u0161\u0107i uzroci lo\u0161eg dr\u017eanja tela, kako prepoznati prve znakove nepravilnog polo\u017eaja ki\u010dme i koje navike mogu pomo\u0107i da spre\u010dite bolove i o\u010duvate zdravlje lokomotornog sistema.<\/span><\/p>\n<h2><b>Za\u0161to je pravilno dr\u017eanje tela va\u017eno za zdravlje organizma?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Pravilno dr\u017eanje tela nije samo estetsko pitanje, ve\u0107 predstavlja osnovu pravilnog funkcionisanja mi\u0161i\u0107no-ko\u0161tanog sistema. Kada je telo u pravilnom polo\u017eaju, optere\u0107enje se ravnomerno raspore\u0111uje na ki\u010dmeni stub, zglobove i mi\u0161i\u0107e. Na taj na\u010din organizam tro\u0161i manje energije za odr\u017eavanje ravnote\u017ee, a rizik od povreda i hroni\u010dnih bolova zna\u010dajno se smanjuje.<\/span><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone  wp-image-10682\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/male-physiotherapist-checking-woman-s-back-shoulders-1-300x200.jpg\" alt=\"\" width=\"434\" height=\"289\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/male-physiotherapist-checking-woman-s-back-shoulders-1-300x200.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/male-physiotherapist-checking-woman-s-back-shoulders-1-1024x683.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/male-physiotherapist-checking-woman-s-back-shoulders-1-768x512.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/male-physiotherapist-checking-woman-s-back-shoulders-1.jpg 1200w\" sizes=\"(max-width: 434px) 100vw, 434px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Nasuprot tome, <\/span><b>lo\u0161e dr\u017eanje tela<\/b><span style=\"font-weight: 400;\"> mo\u017ee izazvati brojne tegobe koje se razvijaju postepeno. U po\u010detku se javlja ose\u0107aj napetosti u vratu ili ramenima, zatim bol u le\u0111ima, glavobolje i smanjena pokretljivost, dok dugotrajno zanemarivanje problema mo\u017ee doprineti razvoju ozbiljnijih posturalnih poreme\u0107aja.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pravilan polo\u017eaj tela omogu\u0107ava:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ravnomerno optere\u0107enje ki\u010dmenog stuba<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bolju funkciju mi\u0161i\u0107a i zglobova<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lak\u0161e disanje i bolju cirkulaciju<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ve\u0107u stabilnost tokom kretanja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Manji rizik od degenerativnih promena<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Kada govorimo o pravilnom dr\u017eanju, va\u017eno je razumeti da telo funkcioni\u0161e kao celina. Promena polo\u017eaja jednog dela tela uti\u010de na ostale strukture. Na primer, glava koja je stalno pomerena unapred pove\u0107ava optere\u0107enje na vratni deo ki\u010dme, dok spu\u0161tena ramena menjaju polo\u017eaj grudnog dela ki\u010dme i mogu doprineti razvoju <\/span><b>posturalne kifoze<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dobra <\/span><b>postura<\/b><span style=\"font-weight: 400;\"> omogu\u0107ava da mi\u0161i\u0107i rade efikasnije, zglobovi budu manje optere\u0107eni, a svakodnevne aktivnosti postanu lak\u0161e i bezbolnije.<\/span><\/p>\n<h2><b>Kako izgleda pravilan polo\u017eaj ki\u010dme?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Pravilan polo\u017eaj ki\u010dme predstavlja osnovu zdravog dr\u017eanja tela. Ki\u010dmeni stub nije potpuno prav, ve\u0107 ima nekoliko prirodnih zakrivljenja koja omogu\u0107avaju ravnomernu raspodelu optere\u0107enja, apsorpciju sila tokom kretanja i odr\u017eavanje ravnote\u017ee. Kada su ova zakrivljenja o\u010duvana, mi\u0161i\u0107i i ligamenti rade efikasnije, a pritisak na pr\u0161ljenove i zglobove je manji.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ki\u010dma se sastoji od \u010detiri fiziolo\u0161ke krivine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vratna lordoza<\/b><span style=\"font-weight: 400;\"> \u2013 blago savijanje unapred u predelu vrata<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Torakalna kifoza<\/b><span style=\"font-weight: 400;\"> \u2013 prirodna zakrivljenost grudnog dela ki\u010dme unazad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slabinska lordoza<\/b><span style=\"font-weight: 400;\"> \u2013 zakrivljenost donjeg dela le\u0111a unapred<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sakralna kifoza<\/b><span style=\"font-weight: 400;\"> \u2013 zakrivljenost karli\u010dnog dela ki\u010dme<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Va\u017eno je naglasiti da su ove krivine normalne i neophodne za pravilno funkcionisanje organizma. Problem nastaje kada one postanu previ\u0161e izra\u017eene ili se smanje, \u0161to mo\u017ee dovesti do nepravilnog dr\u017eanja tela i pojave bolova.<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone  wp-image-10683\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/pretty-attractive-girl-doing-yoga-bright-room-1-300x200.jpg\" alt=\"\" width=\"431\" height=\"287\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/pretty-attractive-girl-doing-yoga-bright-room-1-300x200.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/pretty-attractive-girl-doing-yoga-bright-room-1-1024x683.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/pretty-attractive-girl-doing-yoga-bright-room-1-768x512.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/pretty-attractive-girl-doing-yoga-bright-room-1.jpg 1200w\" sizes=\"(max-width: 431px) 100vw, 431px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Kod pravilnog dr\u017eanja tela:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glava se nalazi u produ\u017eetku ki\u010dme.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pogled je usmeren pravo napred.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ramena su opu\u0161tena i blago povu\u010dena unazad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grudni ko\u0161 nije previ\u0161e izba\u010den niti uvu\u010den.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Karlica je u neutralnom polo\u017eaju.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Telesna te\u017eina ravnomerno je raspore\u0111ena na obe noge.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mnogi ljudi nisu svesni da tokom rada za ra\u010dunarom ili kori\u0161\u0107enja mobilnog telefona nesvesno pomeraju glavu unapred i povijaju ramena. Vremenom ovakav polo\u017eaj postaje navika, zbog \u010dega se pove\u0107ava optere\u0107enje na vratni i grudni deo ki\u010dme.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Upravo zbog toga <\/span><b>korekcija dr\u017eanja<\/b><span style=\"font-weight: 400;\"> ne podrazumeva samo ispravljanje le\u0111a, ve\u0107 uspostavljanje pravilnog polo\u017eaja celog tela \u2013 od stopala do glave.<\/span><\/p>\n<h2><b>Naj\u010de\u0161\u0107i poreme\u0107aji dr\u017eanja tela<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Nepravilno dr\u017eanje mo\u017ee dovesti do razli\u010ditih posturalnih poreme\u0107aja. Neki nastaju zbog dugotrajnog lo\u0161eg polo\u017eaja tela i slabosti mi\u0161i\u0107a, dok drugi mogu biti posledica uro\u0111enih ili ste\u010denih promena na ki\u010dmi.<\/span><\/p>\n<p><a href=\"http:\/\/+381694010536\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-10684\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-9-300x43.jpg\" alt=\"\" width=\"558\" height=\"80\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-9-300x43.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-9-1024x146.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-9-768x110.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-9.jpg 1400w\" sizes=\"(max-width: 558px) 100vw, 558px\" \/><\/a><\/p>\n<h3><b>Posturalna kifoza<\/b><\/h3>\n<p><b>Posturalna kifoza<\/b><span style=\"font-weight: 400;\"> predstavlja poja\u010denu zakrivljenost gornjeg dela le\u0111a koja naj\u010de\u0161\u0107e nastaje usled nepravilnog dr\u017eanja tela i slabosti mi\u0161i\u0107a. Za razliku od strukturnih deformiteta ki\u010dme, ovaj oblik kifoze se u velikoj meri mo\u017ee ubla\u017eiti pravilnim ve\u017ebama i korekcijom posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Naj\u010de\u0161\u0107i uzroci su:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dugotrajno sedenje<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rad za ra\u010dunarom<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u010cesto kori\u0161\u0107enje mobilnog telefona<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nedovoljna fizi\u010dka aktivnost<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slabi mi\u0161i\u0107i le\u0111a i trupa<\/span><\/li>\n<\/ul>\n<h3><b>Torakalna kifoza<\/b><\/h3>\n<p><b>Torakalna kifoza<\/b><span style=\"font-weight: 400;\"> predstavlja prirodnu zakrivljenost grudnog dela ki\u010dme. Me\u0111utim, kada ona postane previ\u0161e izra\u017eena, mo\u017ee do\u0107i do pogrbljenog dr\u017eanja, bolova u le\u0111ima i smanjene pokretljivosti.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-10685\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/woman-with-scoliosis-spine-curved-woman-s-back-terrible-pain-cervical-spine-1-300x200.jpg\" alt=\"\" width=\"368\" height=\"245\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/woman-with-scoliosis-spine-curved-woman-s-back-terrible-pain-cervical-spine-1-300x200.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/woman-with-scoliosis-spine-curved-woman-s-back-terrible-pain-cervical-spine-1-1024x683.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/woman-with-scoliosis-spine-curved-woman-s-back-terrible-pain-cervical-spine-1-768x512.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/woman-with-scoliosis-spine-curved-woman-s-back-terrible-pain-cervical-spine-1.jpg 1200w\" sizes=\"(max-width: 368px) 100vw, 368px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Kod starijih osoba izra\u017eena torakalna kifoza mo\u017ee biti povezana sa osteoporozom i kompresionim prelomima pr\u0161ljenova, dok je kod mla\u0111ih osoba \u010de\u0161\u0107e posledica nepravilne posture.<\/span><\/p>\n<h3><b>Skolioza<\/b><\/h3>\n<p><b>Skolioza<\/b><span style=\"font-weight: 400;\"> je bo\u010dno iskrivljenje ki\u010dmenog stuba koje mo\u017ee biti razli\u010ditog stepena izra\u017eenosti. Za razliku od kifoze, koja podrazumeva poja\u010danu zakrivljenost unapred ili unazad, skolioza predstavlja odstupanje ki\u010dme u stranu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kod bla\u017eih oblika \u010desto ne izaziva izra\u017eene tegobe, dok ozbiljnije deformacije mogu uticati na dr\u017eanje tela, pokretljivost i kvalitet \u017eivota.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Va\u017eno je naglasiti da nije svako nepravilno dr\u017eanje znak skolioze ili kifoze. Upravo zato je <\/span><a href=\"https:\/\/herodikus.com\/service\/fizikalna-terapija-vrste-i-primena\/\"><span style=\"font-weight: 400;\">stru\u010dna procena posture<\/span><\/a><span style=\"font-weight: 400;\"> va\u017ena kako bi se razlikovale prolazne posturalne navike od stanja koja zahtevaju dodatnu dijagnostiku ili<\/span><a href=\"https:\/\/herodikus.com\/service\/fizikalna-terapija-pregled-i-procena\/\"><span style=\"font-weight: 400;\"> terapiju<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>Naj\u010de\u0161\u0107i uzroci lo\u0161eg dr\u017eanja tela<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Na\u010din \u017eivota zna\u010dajno uti\u010de na stanje ki\u010dme i mi\u0161i\u0107no-ko\u0161tanog sistema. Iako mnogi smatraju da se <\/span><b>lo\u0161e dr\u017eanje tela<\/b><span style=\"font-weight: 400;\"> javlja isklju\u010divo kod starijih osoba, ono je danas sve \u010de\u0161\u0107e prisutno i kod dece, adolescenata i mla\u0111ih odraslih. Dugotrajno sedenje, rad za ra\u010dunarom, kori\u0161\u0107enje mobilnih telefona i nedostatak fizi\u010dke aktivnosti predstavljaju neke od najva\u017enijih faktora koji doprinose promenama posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Problem je u tome \u0161to se nepravilno dr\u017eanje razvija postepeno. Organizam se vremenom prilago\u0111ava lo\u0161em polo\u017eaju tela, zbog \u010dega mnogi ne prime\u0107uju prve promene sve dok se ne pojave bolovi ili ograni\u010dena pokretljivost.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Naj\u010de\u0161\u0107i uzroci nepravilnog dr\u017eanja uklju\u010duju:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dugotrajno sedenje bez promene polo\u017eaja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rad za ra\u010dunarom uz neergonomski name\u0161ten sto i stolicu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u010cesto kori\u0161\u0107enje mobilnog telefona sa glavom povijenom unapred<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nedovoljno razvijene mi\u0161i\u0107e trupa i le\u0111a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sedentarni na\u010din \u017eivota<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gojaznost i pove\u0107ano optere\u0107enje ki\u010dme<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nepravilno podizanje i no\u0161enje tereta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dugotrajni stres koji pove\u0107ava napetost mi\u0161i\u0107a<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Posebno je zanimljivo da \u010dak i osobe koje redovno treniraju mogu imati problem sa dr\u017eanjem tela ukoliko ve\u017ebe nisu pravilno izbalansirane ili zanemaruju mi\u0161i\u0107e odgovorne za stabilizaciju ki\u010dme.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jedan od naj\u010de\u0161\u0107ih problema savremenog na\u010dina \u017eivota jeste <\/span><b>polo\u017eaj glave pomerene unapred<\/b><span style=\"font-weight: 400;\">, koji se \u010desto javlja kod osoba koje dugo koriste ra\u010dunar, telefon ili provode mnogo vremena u sede\u0107em polo\u017eaju. Kada glava nije u prirodnom produ\u017eetku ki\u010dme, vratni deo ki\u010dme trpi dodatno optere\u0107enje kako bi odr\u017eao ravnote\u017eu tela. Vremenom takav polo\u017eaj mo\u017ee dovesti do pojave napetosti i bolova u vratu, ramenima i gornjem delu le\u0111a, kao i do pove\u0107ane uko\u010denosti mi\u0161i\u0107a..<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Va\u017eno je naglasiti da se ve\u0107ina ovih faktora mo\u017ee korigovati usvajanjem zdravijih navika, ergonomskim prilago\u0111avanjem radnog prostora i redovnim ve\u017ebanjem.<\/span><\/p>\n<h2><b>Lo\u0161e dr\u017eanje tela kod dece \u2013 za\u0161to je rana prevencija va\u017ena?<\/b><\/h2>\n<p><b>Lo\u0161e dr\u017eanje tela kod dece<\/b><span style=\"font-weight: 400;\"> postaje sve \u010de\u0161\u0107i problem zbog promena \u017eivotnih navika. Sve vi\u0161e vremena provodi se sede\u0107i \u2013 u \u0161koli, tokom u\u010denja ili ispred ra\u010dunara i mobilnih ure\u0111aja. Istovremeno, fizi\u010dka aktivnost \u010desto nije dovoljna da razvije mi\u0161i\u0107e koji stabilizuju ki\u010dmu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tokom perioda rasta i razvoja ki\u010dma je posebno osetljiva na spolja\u0161nje uticaje. Ukoliko dete usvaja nepravilne obrasce dr\u017eanja, postoji mogu\u0107nost da oni postanu trajna navika koja \u0107e se preneti u odraslo doba.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-10686\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/orthopedist-examining-childs-back-clinic-scoliosis-treatment-1-300x200.jpg\" alt=\"\" width=\"425\" height=\"283\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/orthopedist-examining-childs-back-clinic-scoliosis-treatment-1-300x200.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/orthopedist-examining-childs-back-clinic-scoliosis-treatment-1-1024x683.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/orthopedist-examining-childs-back-clinic-scoliosis-treatment-1-768x512.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/orthopedist-examining-childs-back-clinic-scoliosis-treatment-1.jpg 1200w\" sizes=\"(max-width: 425px) 100vw, 425px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Roditelji bi trebalo da obrate pa\u017enju na znakove kao \u0161to su:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">spu\u0161tena ili asimetri\u010dna ramena<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pogrbljen polo\u017eaj prilikom sedenja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">naginjanje tela na jednu stranu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">brzo zamaranje tokom stajanja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">bolovi u le\u0111ima ili vratu nakon \u0161kole<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pored toga, va\u017eno je voditi ra\u010duna o te\u017eini \u0161kolskog ranca, visini radnog stola i stolice, kao i o vremenu koje dete provodi koriste\u0107i telefon ili tablet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prevencija po\u010dinje jednostavnim navikama:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">podsticanjem svakodnevnog kretanja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">bavljenjem sportom<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pravilnim sedenjem tokom u\u010denja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">redovnim pauzama tokom dugotrajnog sedenja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ve\u017ebama koje ja\u010daju mi\u0161i\u0107e trupa<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0160to se nepravilnosti ranije uo\u010de, ve\u0107a je mogu\u0107nost njihove uspe\u0161ne korekcije. Zato su redovni pregledi posture i pravovremeni savet fizioterapeuta va\u017ean deo o\u010duvanja zdravlja dece i adolescenata.<\/span><\/p>\n<h2><b>Ve\u017ebe za pravilno dr\u017eanje tela kao deo prevencije bolova<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Redovno izvo\u0111enje odgovaraju\u0107ih ve\u017ebi predstavlja jedan od najefikasnijih na\u010dina za pobolj\u0161anje posture, ja\u010danje mi\u0161i\u0107a i smanjenje rizika od pojave bolova u le\u0111ima, vratu i ramenima. <\/span><b>Ve\u017ebe za pravilno dr\u017eanje tela<\/b><span style=\"font-weight: 400;\"> nisu namenjene samo osobama koje ve\u0107 imaju odre\u0111ene tegobe, ve\u0107 predstavljaju va\u017ean deo prevencije kod svih koji veliki deo dana provode sede\u0107i ili imaju nedovoljno fizi\u010dke aktivnosti.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cilj ovih ve\u017ebi nije samo da se telo \u201eispravi\u201c, ve\u0107 da se uspostavi bolji balans izme\u0111u mi\u0161i\u0107nih grupa koje u\u010destvuju u odr\u017eavanju stabilnog polo\u017eaja. Kod osoba sa lo\u0161im dr\u017eanjem tela \u010desto dolazi do slabljenja dubokih mi\u0161i\u0107a trupa, dok odre\u0111eni mi\u0161i\u0107i postaju skra\u0107eni i preoptere\u0107eni.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-10687\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/middle-aged-woman-exercises-yoga-home-cozy-room-1-300x200.jpg\" alt=\"\" width=\"413\" height=\"275\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/middle-aged-woman-exercises-yoga-home-cozy-room-1-300x200.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/middle-aged-woman-exercises-yoga-home-cozy-room-1-1024x683.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/middle-aged-woman-exercises-yoga-home-cozy-room-1-768x512.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/middle-aged-woman-exercises-yoga-home-cozy-room-1.jpg 1200w\" sizes=\"(max-width: 413px) 100vw, 413px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Na primer, dugotrajno sedenje za ra\u010dunarom mo\u017ee dovesti do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">slabljenja mi\u0161i\u0107a izme\u0111u lopatica<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">skra\u0107enja grudnih mi\u0161i\u0107a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pomeranja glave unapred<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pove\u0107anog optere\u0107enja vratnog dela ki\u010dme<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">smanjene pokretljivosti ramenog pojasa<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Zbog toga kvalitetan program ve\u017ebanja treba da kombinuje <\/span><b>ja\u010danje oslabljenih mi\u0161i\u0107a, istezanje skra\u0107enih struktura i pobolj\u0161anje kontrole pokreta<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>Najva\u017enije grupe mi\u0161i\u0107a za pravilno dr\u017eanje<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Za stabilnu i zdravu posturu posebno su va\u017eni:<\/span><\/p>\n<h3><b>1. Duboki mi\u0161i\u0107i trupa<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Mi\u0161i\u0107i stomaka i donjeg dela le\u0111a imaju ulogu prirodnog stabilizatora ki\u010dme. Kada su oni dovoljno jaki, ki\u010dmeni stub ima bolju podr\u0161ku tokom svakodnevnih aktivnosti poput sedenja, hodanja, podizanja tereta ili ve\u017ebanja.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Slabost ovih mi\u0161i\u0107a \u010desto dovodi do nepravilnog polo\u017eaja karlice, \u0161to mo\u017ee uticati na ceo lanac tela \u2013 od donjeg dela le\u0111a do vrata.<\/span><\/p>\n<h3><b>2. Mi\u0161i\u0107i izme\u0111u lopatica<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Savremeni na\u010din \u017eivota \u010desto dovodi do polo\u017eaja u kojem su ramena povu\u010dena unapred. Ovo je posebno izra\u017eeno kod osoba koje dugo koriste ra\u010dunar ili telefon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ja\u010danje mi\u0161i\u0107a izme\u0111u lopatica poma\u017ee:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">boljem polo\u017eaju ramena<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">otvaranju grudnog ko\u0161a<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">smanjenju napetosti u vratu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">stabilnijem polo\u017eaju gornjeg dela ki\u010dme<\/span><\/li>\n<\/ul>\n<h3><b>3. Mi\u0161i\u0107i vrata<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Glava bi trebalo prirodno da bude u produ\u017eetku ki\u010dmenog stuba. Me\u0111utim, kod nepravilnog dr\u017eanja \u010desto dolazi do njenog pomeranja unapred, \u0161to dodatno optere\u0107uje vrat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ve\u017ebe za vrat treba izvoditi kontrolisano i bez naglih pokreta, jer je ovaj deo ki\u010dme posebno osetljiv.<\/span><\/p>\n<p><a href=\"http:\/\/+381694010536\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-10688\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-10-1-300x43.jpg\" alt=\"\" width=\"523\" height=\"75\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-10-1-300x43.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-10-1-1024x146.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-10-1-768x110.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-10-1.jpg 1400w\" sizes=\"(max-width: 523px) 100vw, 523px\" \/><\/a><\/p>\n<h2><b>Konkretne ve\u017ebe za pobolj\u0161anje dr\u017eanja tela<\/b><\/h2>\n<h3><b>1. Povla\u010denje lopatica unazad<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ova ve\u017eba je jednostavna, ali veoma korisna za osobe koje imaju povijena ramena i izra\u017eenu napetost u gornjem delu le\u0111a.<\/span><\/p>\n<p><b>Kako se izvodi:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sedite ili stanite uspravno.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ruke opustite pored tela.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lagano povucite lopatice unazad i nadole kao da \u017eelite da ih pribli\u017eite ki\u010dmi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zadr\u017eite polo\u017eaj 5 sekundi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Opustite i ponovite pokret.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Preporuka:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 do 15 ponavljanja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 do 3 serije dnevno<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ova ve\u017eba poma\u017ee aktivaciji mi\u0161i\u0107a koji su \u010desto oslabljeni kod osoba sa posturalnom kifozom.<\/span><\/p>\n<h3><b>2. Ve\u017eba \u201ebrada unazad\u201c za pravilan polo\u017eaj vrata<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Jedan od \u010destih problema dana\u0161njice jeste polo\u017eaj glave pomerene unapred, koji nastaje zbog dugotrajnog gledanja u telefon ili ekran.\u00a0<\/span><\/p>\n<p><b>Izvo\u0111enje:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sedite uspravno.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pogled usmerite pravo.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lagano povucite bradu unazad, kao da pravite blagu \u201eduplu bradu\u201c.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zadr\u017eite polo\u017eaj nekoliko sekundi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vratite se u po\u010detni polo\u017eaj.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Ve\u017eba poma\u017ee aktivaciji dubokih mi\u0161i\u0107a vrata i mo\u017ee doprineti boljoj kontroli polo\u017eaja glave.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Preporuka:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 ponavljanja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">polako i bez forsiranja<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Va\u017eno je da pokret ne bude guranje glave nadole, ve\u0107 blago povla\u010denje unazad.<\/span><\/p>\n<h3><b>3. Plank \u2013 ja\u010danje stabilizacije trupa<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Plank je jedna od najpoznatijih ve\u017ebi za ja\u010danje mi\u0161i\u0107a koji podr\u017eavaju ki\u010dmu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Iako deluje jednostavno, pravilna tehnika je najva\u017enija.<\/span><\/p>\n<p><b>Pravilno izvo\u0111enje:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oslonite se na podlaktice i stopala.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dr\u017eite telo u ravnoj liniji.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aktivirajte stomak i gluteuse.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ne dozvolite da kukovi padaju ili da se podi\u017eu previsoko.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Po\u010detnici mogu krenuti sa:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10\u201320 sekundi dr\u017eanja polo\u017eaja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 ponavljanja<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Kasnije se vreme mo\u017ee postepeno pove\u0107avati.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ova ve\u017eba ja\u010da mi\u0161i\u0107e trupa koji imaju va\u017enu ulogu u odr\u017eavanju pravilnog polo\u017eaja ki\u010dme.<\/span><\/p>\n<h3><b>4. Istezanje grudnih mi\u0161i\u0107a uz zid<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Kod osoba koje mnogo sede grudni mi\u0161i\u0107i mogu postati skra\u0107eni, \u0161to povla\u010di ramena unapred i doprinosi pogrbljenom polo\u017eaju.<\/span><\/p>\n<p><b>Kako izvesti ve\u017ebu:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stanite bo\u010dno uz zid.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Postavite dlan i podlakticu na zid.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lagano rotirajte telo u suprotnu stranu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Osetite blago istezanje u prednjem delu grudnog ko\u0161a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zadr\u017eite 20\u201330 sekundi.<\/span><\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-10689\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/woman-doing-fitness-exercise-arms-1-300x200.jpg\" alt=\"\" width=\"398\" height=\"265\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/woman-doing-fitness-exercise-arms-1-300x200.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/woman-doing-fitness-exercise-arms-1-1024x683.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/woman-doing-fitness-exercise-arms-1-768x512.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/woman-doing-fitness-exercise-arms-1.jpg 1200w\" sizes=\"(max-width: 398px) 100vw, 398px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Ponovite nekoliko puta na obe strane.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ova ve\u017eba je posebno korisna kod osoba koje provode vi\u0161e sati dnevno za ra\u010dunarom.<\/span><\/p>\n<h3><b>5. Ve\u017eba \u201ema\u010dka\u2013krava\u201c za pokretljivost ki\u010dme<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ova ve\u017eba poti\u010de iz joga prakse i \u010desto se koristi za pobolj\u0161anje pokretljivosti ki\u010dmenog stuba.<\/span><\/p>\n<p><b>Izvo\u0111enje:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zauzmite polo\u017eaj na sve \u010detiri.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pri udahu lagano spustite stomak i podignite grudi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pri izdahu zaokru\u017eite le\u0111a prema plafonu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pokrete izvodite sporo i kontrolisano.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Koristi od ove ve\u017ebe:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pove\u0107ava pokretljivost ki\u010dme<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">smanjuje ose\u0107aj uko\u010denosti<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pobolj\u0161ava kontrolu pokreta<\/span><\/li>\n<\/ul>\n<h2><b>Koliko \u010desto treba raditi ve\u017ebe za pravilno dr\u017eanje?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Za pobolj\u0161anje posture najva\u017enija je <\/span><b>doslednost<\/b><span style=\"font-weight: 400;\">. Nije potrebno provoditi sate u teretani \u2013 mnogo ve\u0107i efekat mo\u017ee imati kratka, ali redovna rutina.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Preporu\u010duje se:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">svakodnevno istezanje 5\u201310 minuta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ve\u017ebe ja\u010danja 3\u20134 puta nedeljno<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">redovno ustajanje tokom dugotrajnog sedenja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">kombinovanje ve\u017ebi snage i mobilnosti<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Va\u017eno je zapamtiti da se nepravilno dr\u017eanje razvija godinama, pa se ni korekcija ne mo\u017ee posti\u0107i preko no\u0107i. Potrebni su vreme, pravilna tehnika i kontinuiran rad.<\/span><\/p>\n<p><a href=\"http:\/\/+381694010536\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-10690\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-9-1-300x43.jpg\" alt=\"\" width=\"544\" height=\"78\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-9-1-300x43.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-9-1-1024x146.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-9-1-768x110.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2026\/07\/zakazite-besplatne-konsultacije-9-1.jpg 1400w\" sizes=\"(max-width: 544px) 100vw, 544px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Kod osoba koje imaju izra\u017eene deformitete poput <\/span><b>skolioze, torakalne kifoze ili hroni\u010dnih bolova<\/b><span style=\"font-weight: 400;\">, ve\u017ebe treba prilagoditi individualnom stanju uz <\/span><a href=\"https:\/\/herodikus.com\/individualni-treninzi-beograd\/\"><span style=\"font-weight: 400;\">stru\u010dni nadzor<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>Kada je potrebno potra\u017eiti stru\u010dnu pomo\u0107?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Mnogi ljudi poku\u0161avaju sami da poprave dr\u017eanje tela promenom navika ili ve\u017ebanjem, \u0161to mo\u017ee biti korisno kod bla\u017eih nepravilnosti. Me\u0111utim, postoje situacije kada je stru\u010dna procena veoma va\u017ena.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Potrebno je obratiti se stru\u010dnom licu ukoliko postoji:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dugotrajan bol u le\u0111ima ili vratu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ograni\u010dena pokretljivost<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">izra\u017eena pogrbljenost<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">asimetrija ramena ili kukova<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">trnjenje ili ose\u0107aj slabosti u ekstremitetima<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pogor\u0161anje simptoma uprkos promenama navika<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Posebno je va\u017eno reagovati kod dece i adolescenata, jer se deformiteti ki\u010dme lak\u0161e kontroli\u0161u kada se otkriju u ranijoj fazi.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stru\u010dni pregled mo\u017ee uklju\u010divati procenu:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">polo\u017eaja ki\u010dmenog stuba<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mi\u0161i\u0107ne snage i fleksibilnosti<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">na\u010dina kretanja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">optere\u0107enja pojedinih delova tela<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Na osnovu procene mogu\u0107e je napraviti individualni plan koji uklju\u010duje odgovaraju\u0107e ve\u017ebe, korekciju svakodnevnih navika i smernice za pobolj\u0161anje posture.<\/span><\/p>\n<p><b>FAQ<\/b><\/p>\n<ol>\n<li><b> \u0160ta podrazumeva pravilno dr\u017eanje tela?<\/b><\/li>\n<\/ol>\n<p><b>Pravilno dr\u017eanje tela<\/b><span style=\"font-weight: 400;\"> podrazumeva polo\u017eaj u kojem su ki\u010dma, zglobovi i mi\u0161i\u0107i pravilno uskla\u0111eni, tako da se optere\u0107enje ravnomerno raspore\u0111uje kroz telo. To zna\u010di da je glava u produ\u017eetku ki\u010dme, ramena su opu\u0161tena, karlica u neutralnom polo\u017eaju, a te\u017eina tela ravnomerno raspore\u0111ena na obe noge.<\/span><\/p>\n<ol start=\"2\">\n<li><b> Koji su naj\u010de\u0161\u0107i uzroci lo\u0161eg dr\u017eanja tela?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Naj\u010de\u0161\u0107i uzroci <\/span><b>lo\u0161eg dr\u017eanja tela<\/b><span style=\"font-weight: 400;\"> su dugotrajno sedenje, nedovoljna fizi\u010dka aktivnost, nepravilno kori\u0161\u0107enje ra\u010dunara i telefona, slabost mi\u0161i\u0107a trupa, neergonomsko radno okru\u017eenje i nepravilno podizanje tereta. Lo\u0161e navike koje se ponavljaju svakodnevno mogu vremenom dovesti do promena posture.<\/span><\/p>\n<ol start=\"3\">\n<li><b> Koji su simptomi nepravilnog dr\u017eanja tela?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Simptomi mogu uklju\u010divati bolove u vratu i le\u0111ima, uko\u010denost, napetost u ramenima, glavobolje povezane sa napeto\u0161\u0107u mi\u0161i\u0107a, ose\u0107aj zamora tokom sedenja ili stajanja i smanjenu pokretljivost. Kod nekih osoba mogu se javiti i izra\u017eenije promene poput pogrbljenog dr\u017eanja ili asimetrije tela.<\/span><\/p>\n<ol start=\"4\">\n<li><b> Da li ve\u017ebe mogu da poprave nepravilno dr\u017eanje tela?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Da, <\/span><b>ve\u017ebe za pravilno dr\u017eanje tela<\/b><span style=\"font-weight: 400;\"> mogu zna\u010dajno doprineti pobolj\u0161anju posture, posebno kada se redovno izvode i prilagode individualnim potrebama. Najbolje rezultate daju ve\u017ebe koje kombinuju ja\u010danje mi\u0161i\u0107a trupa i le\u0111a, istezanje skra\u0107enih mi\u0161i\u0107a i pobolj\u0161anje pokretljivosti ki\u010dme.<\/span><\/p>\n<ol start=\"5\">\n<li><b> Koliko vremena je potrebno da se popravi dr\u017eanje tela?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Vreme potrebno za pobolj\u0161anje dr\u017eanja zavisi od stepena nepravilnosti, \u017eivotnih navika i doslednosti u sprovo\u0111enju ve\u017ebi. Kod bla\u017eih posturalnih problema promene se mogu primetiti nakon nekoliko nedelja redovnog rada, dok slo\u017eeniji problemi zahtevaju du\u017ei period i stru\u010dni nadzor.<\/span><\/p>\n<ol start=\"6\">\n<li><b> Da li lo\u0161e dr\u017eanje tela mo\u017ee izazvati bolove u le\u0111ima?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Da. Dugotrajno nepravilno dr\u017eanje mo\u017ee pove\u0107ati optere\u0107enje na odre\u0111ene delove ki\u010dme i izazvati bolove u le\u0111ima, vratu i ramenima. Kada mi\u0161i\u0107i nisu pravilno aktivirani, dolazi do neravnomerne raspodele optere\u0107enja i pove\u0107ane napetosti pojedinih struktura.<\/span><\/p>\n<ol start=\"7\">\n<li><b> \u0160ta je posturalna kifoza i da li mo\u017ee da se ispravi?<\/b><\/li>\n<\/ol>\n<p><b>Posturalna kifoza<\/b><span style=\"font-weight: 400;\"> predstavlja poja\u010danu zakrivljenost gornjeg dela le\u0111a koja je naj\u010de\u0161\u0107e povezana sa nepravilnim dr\u017eanjem, slabim mi\u0161i\u0107ima i dugotrajnim sedenjem. U mnogim slu\u010dajevima mo\u017ee se ubla\u017eiti pravilnim ve\u017ebama, korekcijom svakodnevnih navika i stru\u010dnim pristupom.<\/span><\/p>\n<ol start=\"8\">\n<li><b> Koja je razlika izme\u0111u kifoze i skolioze?<\/b><\/li>\n<\/ol>\n<p><b>Kifoza<\/b><span style=\"font-weight: 400;\"> predstavlja poja\u010danu zakrivljenost ki\u010dme u predelu grudnog dela, dok je <\/span><b>skolioza<\/b><span style=\"font-weight: 400;\"> bo\u010dno iskrivljenje ki\u010dmenog stuba. Ova dva problema imaju razli\u010dite karakteristike i zahtevaju razli\u010dit pristup proceni i korekciji.<\/span><\/p>\n<ol start=\"9\">\n<li><b> Kako mogu da pobolj\u0161am dr\u017eanje tela tokom rada za ra\u010dunarom?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Za pravilniji polo\u017eaj tokom rada va\u017eno je podesiti visinu monitora tako da bude u nivou o\u010diju, dr\u017eati stopala na podu, odr\u017eavati le\u0111a u prirodnom polo\u017eaju i praviti redovne pauze za kretanje. Kratko istezanje i promena polo\u017eaja na svakih 30 do 60 minuta mogu zna\u010dajno smanjiti optere\u0107enje ki\u010dme.<\/span><\/p>\n<ol start=\"10\">\n<li><b> Kada treba potra\u017eiti stru\u010dnu pomo\u0107 zbog problema sa dr\u017eanjem tela?<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Stru\u010dnu procenu je preporu\u010dljivo potra\u017eiti ukoliko postoje dugotrajni bolovi, izra\u017eena pogrbljenost, asimetrija ramena ili kukova, ograni\u010dena pokretljivost, trnjenje ili pogor\u0161anje simptoma uprkos promenama navika. Pravovremena procena mo\u017ee pomo\u0107i u spre\u010davanju razvoja ozbiljnijih problema i izboru odgovaraju\u0107e terapije.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pravilno dr\u017eanje tela predstavlja mnogo vi\u0161e od lepog izgleda i pravilnog stava. Ono ima klju\u010dnu ulogu u o\u010duvanju zdravlja ki\u010dme, zglobova i mi\u0161i\u0107a, smanjenju optere\u0107enja na organizam i prevenciji hroni\u010dnih bolova. Savremeni na\u010din \u017eivota, dugotrajno sedenje, rad za ra\u010dunarom i nedostatak fizi\u010dke aktivnosti doprinose sve \u010de\u0161\u0107oj pojavi problema sa dr\u017eanjem tela kod ljudi svih uzrasta. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":["post-10679","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pravilno dr\u017eanje tela \u2013 saveti za prevenciju bolova | Herodikus<\/title>\n<meta name=\"description\" content=\"Saznajte kako pravilno dr\u017eanje tela spre\u010dava bolove u le\u0111ima i vratu. 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