{"id":51461,"date":"2024-02-24T22:03:07","date_gmt":"2024-02-24T21:03:07","guid":{"rendered":"https:\/\/www.narodnilijek.com\/web\/?p=51461"},"modified":"2025-09-26T14:56:38","modified_gmt":"2025-09-26T13:56:38","slug":"vjezbe-za-donji-dio-kicme","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/vjezbe-za-donji-dio-kicme\/","title":{"rendered":"5 vje\u017ebi za bol u donjem dijelu le\u0111a"},"content":{"rendered":"\n<p>Bilo da je rije\u010d o kroni\u010dnoj, akutnoj ili epizodnoj, bol u donjem dijelu le\u0111a \u010dest je problem me\u0111u odraslima, uzrokuju\u0107i vi\u0161e invaliditeta u cijelom svijetu nego bilo koje drugo stanje. Sre\u0107om, postoji niz istezanja i vje\u017ebi koje se mogu izvoditi kod ku\u0107e za ubla\u017eavanje bolova u donjem dijelu le\u0111a i pobolj\u0161anje pokretljivosti. U ovom \u010dlanku navest \u0107emo vje\u017ebe za donji dio ki\u010dme koje poma\u017eu u odr\u017eavanju zdravlja le\u0111a, a mo\u017eete ih izvoditi kod ku\u0107e.<\/p>\n\n\n\n<p>Donji dio ki\u010dme \u010desto je podlo\u017ean razli\u010ditim problemima i nelagodama, \u010desto izazvanim sjedila\u010dkim na\u010dinom \u017eivota, lo\u0161im dr\u017eanjem ili nedostatkom fizi\u010dke aktivnosti. Sre\u0107om, redovno izvo\u0111enje odre\u0111enih vje\u017ebi mo\u017ee zna\u010dajno pobolj\u0161ati snagu, fleksibilnost i op\u0107u dobrobit donjeg dijela ki\u010dme.<\/p>\n\n\n\n<p>Dok radite ove vje\u017ebe, svakako slu\u0161ajte svoje tijelo i obratite pa\u017enju na njegove poruke. Ako vas ne\u0161to boli, nemojte to \u010diniti. Mo\u017eete pogor\u0161ati svoje simptome ako poku\u0161avate izgurati bol. Ako vam je izvo\u0111enje ovih vje\u017ebi i istezanja na podu prete\u0161ko, mo\u017eete ih poku\u0161ati izvesti na krevetu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vje\u017ebe za donji dio ki\u010dme<\/h2>\n\n\n\n<p>Ubla\u017eite bol i pobolj\u0161ajte pokretljivost ovim jednostavnim istezanjima.<\/p>\n\n\n\n<p><strong>Plank<\/strong> je izvrsna vje\u017eba za ja\u010danje trbu\u0161nih mi\u0161i\u0107a, le\u0111a i mi\u0161i\u0107a oko ki\u010dme, \u0161to poma\u017ee u odr\u017eavanju stabilnosti donjeg dijela ki\u010dme.<\/p>\n\n\n\n<p>Kako izvoditi plank:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lezite na trbuh i podignite tijelo tako da podr\u017eavate te\u017einu na podlakticama i no\u017enim prstima.<\/li>\n\n\n\n<li>Odr\u017eavajte ravnu liniju od glave do pete, anga\u017eiraju\u0107i trbu\u0161ne mi\u0161i\u0107e.<\/li>\n\n\n\n<li>Dr\u017eite plank polo\u017eaj koliko god mo\u017eete<\/li>\n<\/ul>\n\n\n\n<p><strong>Dvostruko istezanje od koljena do prsa<\/strong><\/p>\n\n\n\n<p>Lezite na <a href=\"https:\/\/hr.wikipedia.org\/wiki\/Le%C4%91a\"><strong>le\u0111a<\/strong><\/a> sa savijenim objema nogama i stopalima na podu. Podignite stopala, povucite oba koljena prema prsima i obuhvatite ih rukama. Zadr\u017eite se u ovom polo\u017eaju 20 do 30 sekundi dok su vam le\u0111a opu\u0161tena uz pod. Ponovite ovo istezanje nekoliko puta.<\/p>\n\n\n\n<p><strong>Poza djeteta<\/strong><\/p>\n\n\n\n<p>Dok ste jo\u0161 na rukama i koljenima, gurnite stra\u017enjicu natrag na pete, s razmaknutim koljenima. Spustite gornji dio tijela izme\u0111u koljena, ispru\u017eite ruke du\u017e poda iznad glave i stavite \u010delo na ili blizu poda. Zadr\u017eite se u ovom polo\u017eaju 20 do 30 sekundi. \ufeff<\/p>\n\n\n\n<p><strong>\u010cu\u010dnjevi<\/strong> su izvrsna vje\u017eba koja anga\u017eira mi\u0161i\u0107e donjeg dijela le\u0111a, stra\u017enjice i nogu. Pravilno izvo\u0111enje \u010du\u010dnjeva poma\u017ee u ja\u010danju mi\u0161i\u0107a oko ki\u010dmenog stuba i poti\u010de pravilno dr\u017eanje tijela.<\/p>\n\n\n\n<p>Kako izvoditi \u010du\u010dnjeve:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stojte uspravno s nogama razmaknutim u \u0161irini ramena.<\/li>\n\n\n\n<li>Polako se spu\u0161tajte prema dolje kao da sjedite, odr\u017eavaju\u0107i ravnote\u017eu.<\/li>\n\n\n\n<li>Pazite da koljena ostanu iznad gle\u017enjeva i da le\u0111a budu ravna.<\/li>\n\n\n\n<li>Vratite se u stoje\u0107i polo\u017eaj.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Vje\u017ebe za donji dio le\u0111a kod i\u0161ijas<\/h3>\n\n\n\n<p>Najbolji na\u010din za ubla\u017eavanje ve\u0107ine bolova uzrokovanih i\u0161ijasom je istezanje \u0161to pru\u017ea olak\u0161anje.<\/p>\n\n\n\n<p>Koljeno na suprotno rame<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lezite na le\u0111a ispru\u017eenih nogu.<\/li>\n\n\n\n<li>Savijte desnu nogu i sklopite ruke oko koljena.<\/li>\n\n\n\n<li>Lagano povucite desnu nogu preko tijela prema lijevom ramenu. Dr\u017eite pozu 30 sekundi.<\/li>\n\n\n\n<li>U ovoj poziciji trebali biste se osje\u0107ati ugodno. Trebali biste osjetiti rastere\u0107enje mi\u0161i\u0107a, a ne bol.<\/li>\n\n\n\n<li>Napravite tri ponavljanja, a zatim zamijenite noge.<\/li>\n<\/ul>\n\n\n\n<p><strong><a href=\"https:\/\/www.narodnilijek.com\/web\/kako-ublaziti-bolove-isijasa\/\">Saznajte kako ubla\u017eiti bolove i\u0161ijasa koje vrijedi isprobati<\/a>.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bilo da je rije\u010d o kroni\u010dnoj, akutnoj ili epizodnoj, bol u donjem dijelu le\u0111a \u010dest je problem me\u0111u odraslima, uzrokuju\u0107i vi\u0161e invaliditeta u cijelom svijetu nego bilo koje drugo stanje. Sre\u0107om, postoji niz istezanja i vje\u017ebi koje se mogu izvoditi kod ku\u0107e za ubla\u017eavanje bolova u donjem dijelu le\u0111a i pobolj\u0161anje pokretljivosti. U ovom \u010dlanku [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":52287,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[384],"tags":[109346,1586,1385],"class_list":{"0":"post-51461","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vjezbanje","8":"tag-donji-dio-kicme","9":"tag-leda","10":"tag-vjezbe"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.3.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vje\u017ebe za donji dio ki\u010dme - Klju\u010d za zdrava i sna\u017ena le\u0111a<\/title>\n<meta name=\"description\" content=\"Ovo su vje\u017ebe za donji dio ki\u010dme koje poma\u017eu u odr\u017eavanju zdravlja le\u0111a, a mo\u017eete ih izvoditi kod ku\u0107e. 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