{"id":7515,"date":"2024-06-13T13:35:06","date_gmt":"2024-06-13T12:35:06","guid":{"rendered":"https:\/\/herodikus.com\/?p=7515"},"modified":"2024-06-14T14:20:58","modified_gmt":"2024-06-14T13:20:58","slug":"istezanje-kicme","status":"publish","type":"post","link":"https:\/\/herodikus.com\/ru\/istezanje-kicme\/","title":{"rendered":"Istezanje ki\u010dme"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7515\" class=\"elementor elementor-7515\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b504986 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b504986\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-49de044\" data-id=\"49de044\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e511a70 elementor-widget elementor-widget-text-editor\" data-id=\"e511a70\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p dir=\"ltr\" style=\"line-height: 1.38; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 11pt; font-family: Arial,sans-serif; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Moderni stil \u017eivota ozbiljno uti\u010de na dr\u017eanje i ki\u010dmu, iz tog razloga je istezanje ki\u010dme, odnosno pove\u0107anje pokretljivosti ki\u010dmenog stuba od krucijalne va\u017enosti kako bismo preventivno uticali na probleme koji mogu da nastanu.<\/span><\/p><p><span style=\"background-color: transparent; color: #000000; font-family: Arial, sans-serif; font-size: 11pt; white-space-collapse: preserve;\">U savremenom svetu, mnogi od nas provode ve\u0107i deo dana sede\u0107i \u2013 bilo da je to za radnim stolom, u automobilu ili kod ku\u0107e ispred televizora, sve to uti\u010de na na\u0161 ki\u010dmeni stub, uzrokuju\u0107i razli\u010dite probleme kao \u0161to su diskus hernija, prignje\u010deni disk, pove\u0107ani spazam i atrofija posturalne muskulature. Zbog ovih razloga, istezanje ki\u010dme postaje klju\u010dna komponenta za o\u010duvanje zdravlja i spre\u010davanje bolnih stanja.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3af27c6 elementor-widget elementor-widget-image\" data-id=\"3af27c6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-1-1024x576.jpg\" class=\"attachment-large size-large wp-image-7517\" alt=\"istezanje kicme 1\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-1-1024x576.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-1-300x169.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-1-768x432.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-1-1536x864.jpg 1536w, https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-1.jpg 1600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-23ea782 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"23ea782\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e1983b8\" data-id=\"e1983b8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0e21fd3 elementor-widget elementor-widget-heading\" data-id=\"0e21fd3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Za\u0161to je va\u017eno istezanje ki\u010dme?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ef4a2a0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ef4a2a0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8d029a0\" data-id=\"8d029a0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-401c3ef elementor-widget elementor-widget-text-editor\" data-id=\"401c3ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ki\u010dmeni stub je centralni deo na\u0161eg skeletnog sistema i podr\u0161ka \u010ditavom telu. On je sastavljen od pr\u0161ljenova, diskova, ligamenata i mi\u0161i\u0107a koji svi zajedno omogu\u0107avaju pokretljivost i fleksibilnost. Kada dugo sedimo ili stojimo u nepravilnom polo\u017eaju, dolazi do napetosti i uko\u010denosti u ovom delu tela, \u0161to mo\u017ee dovesti do ozbiljnijih problema kao \u0161to su diskus hernija ili prignje\u010deni disk. Iz tog razloga redovno istezanje ki\u010dme je bitno iz preventivnih razloga.<\/p><p>Redovno istezanje ki\u010dme mo\u017ee pomo\u0107i u:<\/p><ul><li><strong>Pove\u0107anju fleksibilnosti i pokretljivosti<\/strong> \u2013 Istezanje ki\u010dme poma\u017ee u odr\u017eavanju i pobolj\u0161anju fleksibilnosti. Ovo mo\u017ee olak\u0161ati svakodnevne aktivnosti i smanjiti rizik od povreda.<\/li><li><strong>Smanjenju bolova i napetosti<\/strong> \u2013 Istezanje poma\u017ee u smanjenju napetosti mi\u0161i\u0107a i ligamenata oko ki\u010dmenog stuba, \u010dime se smanjuju bolovi u le\u0111ima i vratu.<\/li><li><strong>Pobolj\u0161anju dr\u017eanja tela<\/strong> \u2013 Redovno istezanje i ja\u010danje mi\u0161i\u0107a posturalne muskulature mo\u017ee pomo\u0107i u odr\u017eavanju pravilnog dr\u017eanja, \u0161to je klju\u010dno za prevenciju bolova i nelagodnosti.<\/li><li><strong>Prevenciji degenerativnih promena<\/strong> \u2013 Istezanje mo\u017ee pomo\u0107i u o\u010duvanju zdravlja diskova izme\u0111u pr\u0161ljenova, \u010dime se smanjuje rizik od degenerativnih promena kao \u0161to su hernijacija i prignje\u010deni disk.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5377d8d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5377d8d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-11f04f6\" data-id=\"11f04f6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3d017a3 elementor-widget elementor-widget-heading\" data-id=\"3d017a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0160ta je diskus hernija?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1f68152 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1f68152\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fa391e2\" data-id=\"fa391e2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-676914a elementor-widget elementor-widget-text-editor\" data-id=\"676914a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Diskus hernija je ozbiljan medicinski problem koji mo\u017ee zna\u010dajno uticati na kvalitet \u017eivota pojedinca. Diskus hernija nastaje kada se unutra\u0161nji deo intervertebralnog diska, poznat kao nucleus pulposus, probije kroz o\u0161te\u0107eni spolja\u0161nji sloj diska, nazvan annulus fibrosus. Ova izbo\u010dina mo\u017ee vr\u0161iti pritisak na ki\u010dmene nerve, izazivaju\u0107i bol, utrnulost i slabost u delovima tela koje ti nervi opslu\u017euju.<\/p><p>Zbog modernog stila \u017eivota koji uklju\u010duje dugo sedenje, nepravilno dr\u017eanje i nedostatak fizi\u010dke aktivnosti, ki\u010dmeni stub trpi, \u0161to pove\u0107ava rizik od pojave diskus hernije. Ova stanja \u010desto vode do pojave prignje\u010denih diskova, hernijacije i pove\u0107anog spazma mi\u0161i\u0107a. Diskus hernija se naj\u010de\u0161\u0107e javlja u lumbalnom delu ki\u010dme, ali mo\u017ee se pojaviti i u cervikalnom i torakalnom delu.<\/p><p>Simptomi diskus hernije variraju u zavisnosti od lokacije i ozbiljnosti stanja. Naj\u010de\u0161\u0107i simptomi uklju\u010duju bol u le\u0111ima ili vratu, bol koji se \u0161iri u ruke ili noge, utrnulost ili trnce, te slabost u mi\u0161i\u0107ima. Ovi simptomi mogu zna\u010dajno ograni\u010diti svakodnevne aktivnosti i smanjiti kvalitet \u017eivota.<\/p><p>Prevencija i tretman diskus hernije \u010desto uklju\u010duju ve\u017ebe istezanja ki\u010dmenog stuba. Istezanje ki\u010dme mo\u017ee pomo\u0107i u smanjenju pritiska na nerve, pove\u0107anju pokretljivosti i smanjenju bolova. Redovno istezanje i ja\u010danje mi\u0161i\u0107a koji podr\u017eavaju ki\u010dmeni stub, poznatih kao posturalna muskulatura, mo\u017ee spre\u010diti dalju degeneraciju diska i smanjiti rizik od ponovnog pojavljivanja problema.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5c1d658 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5c1d658\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4b29353\" data-id=\"4b29353\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e94ea1e medizco_service_box elementor-vertical-align-middle elementor-widget elementor-widget-image-box\" data-id=\"e94ea1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\"><a href=\"tel:0694010536\">Pozovite nas ukoliko \u017eelite da zaka\u017eete pregled fizijatra: 069 401-05-36<\/a><\/h3><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e6abd2a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e6abd2a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c8c7dd3\" data-id=\"c8c7dd3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a30a0b7 elementor-widget elementor-widget-image\" data-id=\"a30a0b7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-2-1024x576.jpg\" class=\"attachment-large size-large wp-image-7518\" alt=\"istezanje kicme 2\" srcset=\"https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-2-1024x576.jpg 1024w, https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-2-300x169.jpg 300w, https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-2-768x432.jpg 768w, https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-2-1536x864.jpg 1536w, https:\/\/herodikus.com\/wp-content\/uploads\/2024\/06\/istezanje-kicme-2.jpg 1600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b73631 elementor-widget elementor-widget-heading\" data-id=\"4b73631\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ve\u017ebe za istezanje ki\u010dme<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d3aeb47 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d3aeb47\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-aadc79b\" data-id=\"aadc79b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d7f0f7f elementor-widget elementor-widget-text-editor\" data-id=\"d7f0f7f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Va\u017eno je napomenuti da se, pored ve\u017ebi za istezanje ki\u010dme, savetuje i pridr\u017eavanje pravilne posture tokom svakodnevnih aktivnosti. Odr\u017eavanje pravilnog dr\u017eanja tela mo\u017ee smanjiti optere\u0107enje na ki\u010dmeni stub i pomo\u0107i u prevenciji diskus hernije. Tako\u0111e, redovna fizi\u010dka aktivnost i pa\u017eljivo podizanje tereta sa savijenim kolenima umesto savijanja le\u0111a mogu doprineti o\u010duvanju zdravlja ki\u010dmenog stuba.<\/p>\n<p>Da biste postigli maksimalne koristi od istezanja ki\u010dme, va\u017eno je pravilno izvoditi ve\u017ebe. Evo nekoliko saveta i ve\u017ebi koje vam mogu pomo\u0107i:<\/p>\n<ol>\n<li><strong>Ma\u010dka-krava (Cat-Cow)<\/strong><\/li>\n<\/ol>\n<p>Ova ve\u017eba poma\u017ee u pobolj\u0161anju fleksibilnosti i smanjenju napetosti du\u017e \u010ditavog ki\u010dmenog stuba.<\/p>\n<ul>\n<li>Stanite na sve \u010detiri, sa rukama direktno ispod ramena i kolenima ispod kukova.<\/li>\n<li>Na udisaju, spustite stomak ka podu i podignite glavu i repni deo ka plafonu (krava).<\/li>\n<li>Na izdisaju, zaoblite le\u0111a i spustite glavu ka grudima (ma\u010dka).<\/li>\n<li>Ponovite ve\u017ebu 10-15 puta.<\/li>\n<\/ul><div><br><\/div>\n<ol start=\"2\">\n<li><strong> Istezanje u sede\u0107em polo\u017eaju (Seated Forward Bend)<\/strong><\/li>\n<\/ol>\n<p>Ova ve\u017eba poma\u017ee u istezanju donjeg dela le\u0111a i zadnje lo\u017ee.<\/p>\n<ul>\n<li>Sedite na pod sa nogama ispru\u017eenim ispred sebe.<\/li>\n<li>Na udisaju, produ\u017eite ki\u010dmu i podignite ruke iznad glave.<\/li>\n<li>Na izdisaju, nagnite se napred ka stopalima, dr\u017ee\u0107i le\u0111a ravna koliko je to mogu\u0107e.<\/li>\n<li>Zadr\u017eite polo\u017eaj 30 sekundi do 1 minut.<\/li>\n<\/ul><div><br><\/div>\n<ol start=\"3\">\n<li><strong> Torzija ki\u010dme (Spinal Twist)<\/strong><\/li>\n<\/ol>\n<p>Ova ve\u017eba poma\u017ee u pobolj\u0161anju rotacione pokretljivosti ki\u010dmenog stuba.<\/p>\n<ul>\n<li>Sjedite na pod sa ispru\u017eenim nogama.<\/li>\n<li>Savijte desno koleno i stavite desnu nogu preko leve noge.<\/li>\n<li>Levu ruku stavite na desno koleno, a desnu ruku iza sebe.<\/li>\n<li>Okrenite se desno koliko mo\u017eete, zadr\u017eavaju\u0107i ki\u010dmu ravno.<\/li>\n<li>Zadr\u017eite polo\u017eaj 30 sekundi, zatim promenite stranu.<\/li>\n<\/ul><div><br><\/div>\n<ol start=\"4\">\n<li><strong> Most (Bridge)<\/strong><\/li>\n<\/ol>\n<p>Ova ve\u017eba ja\u010da posturalne mi\u0161i\u0107e i poma\u017ee u odr\u017eavanju pravilnog dr\u017eanja.<\/p>\n<ul>\n<li>Lezite na le\u0111a sa savijenim kolenima i stopalima ravno na podu.<\/li>\n<li>Ruke su polo\u017eene pored tela.<\/li>\n<li>Podignite kukove ka plafonu, zadr\u017eavaju\u0107i ramena na podu.<\/li>\n<li>Zadr\u017eite polo\u017eaj 10-15 sekundi, zatim se polako spustite.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a66ac00 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a66ac00\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5406c8e\" data-id=\"5406c8e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-72be5e8 medizco_service_box elementor-vertical-align-middle elementor-widget elementor-widget-image-box\" data-id=\"72be5e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\"><a href=\"tel:0694010536\">Pozovite nas ukoliko \u017eelite da zaka\u017eete pregled fizijatra: 069 401-05-36<\/a><\/h3><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-53f208e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"53f208e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b593b1e\" data-id=\"b593b1e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-041ca0d elementor-widget elementor-widget-heading\" data-id=\"041ca0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Le\u010denje diskus hernije<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e36472b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e36472b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d89ec46\" data-id=\"d89ec46\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c2da4cc elementor-widget elementor-widget-text-editor\" data-id=\"c2da4cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Le\u010denje diskus hernije mo\u017ee uklju\u010divati <a href=\"https:\/\/herodikus.com\/service\/fizikalna-terapija-vrste-i-primena\/\">fizikalnu terapiju<\/a>, <a href=\"https:\/\/herodikus.com\/service\/kineziterapija-terapija-pokretom-koja-leci\/\">kinezi terapiju<\/a>, medikamentnu terapiju za ubla\u017eavanje bolova, a u te\u017eim slu\u010dajevima i hirur\u0161ke intervencije. Me\u0111utim, klju\u010d je u prevenciji &#8212; redovno istezanje ki\u010dmenog stuba i ja\u010danje posturalnih mi\u0161i\u0107a mogu zna\u010dajno smanjiti rizik od ovog bolnog stanja i omogu\u0107iti vam da \u017eivite bez bolova i ograni\u010denja.<\/p><p>Jedan od naju\u010dinkovitijih na\u010dina za upravljanje simptomima i pobolj\u0161anje kvaliteta \u017eivota kod osoba sa diskus hernijom je fizikalna terapija. Tu pre svega mislimo na elektroterapiju koja uklju\u010duje kori\u0161\u0107enje elektri\u010dne stimulacije kako bi se smanjio bol i upala. TENS (transkutana elektri\u010dna nervna stimulacija) i ultrazvuk su dva naj\u010de\u0161\u0107e kori\u0161\u0107ena oblika elektroterapije u tretmanu diskus hernije.<\/p><p>Kombinacija ve\u017ebi istezanja, ja\u010danja, manualne terapije, elektroterapije i edukacije mo\u017ee zna\u010dajno smanjiti bol, pobolj\u0161ati pokretljivost i funkcionalnost, te pomo\u0107i pacijentima da se vrate svojim svakodnevnim aktivnostima. Jedna od u\u010dinkovitijih tehnika koje poma\u017eu u olak\u0161avanju bolova jeste dekompresija ki\u010dme, odnosno trakcija ki\u010dmenog stuba.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Moderni stil \u017eivota ozbiljno uti\u010de na dr\u017eanje i ki\u010dmu, iz tog razloga je istezanje ki\u010dme, odnosno pove\u0107anje pokretljivosti ki\u010dmenog stuba od krucijalne va\u017enosti kako bismo preventivno uticali na probleme koji mogu da nastanu. U savremenom svetu, mnogi od nas provode ve\u0107i deo dana sede\u0107i \u2013 bilo da je to za radnim stolom, u automobilu ili [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7530,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,72],"tags":[],"class_list":["post-7515","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-diskus-hernija"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Istezanje ki\u010dme | Ordinacija fizikalne medicine i rehabilitacije<\/title>\n<meta name=\"description\" content=\"Istezanje ki\u010dme i ve\u017ebe za le\u010denje bolova u ki\u010dmi. 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