ZDRAV VRAT

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Ta program je namenjen vsem, ki se srečujete s težavami v vratni ali cervikalni hrbtenici, kot so napetosti v vratu, ramah, vratna grba, povečana kifoza, tenzijski glavoboli, vrtoglavice ter degenerativne spremembe, kot so protruzije, hernije, artroza, stenoza, hondroza, spondiloza.

Course Instructor

Brigita Brigita Author

💚 Tu sem zate, da te podprem pri gibanju, prehrani in pozitivni naravnanosti! Življenje je veliko lepše, če si fit in brez bolečin. 💚

 

Zdrav vrat

147€

Več kot 30 krepitveno-razteznih vaj, ki odpravljajo bolečine v vratu, ramah, hrbtu, glavobole in popravljajo držo.

KUPI ZDAJ!

0. UVOD

Napotki
Lesson 1 of 1 within section 0. UVOD. You must enroll in this course to access course content.

1. POVRŠINSKE MIŠICE VRATU

1.1. Trapezasta mišica (m. trapezius)
Lesson 1 of 8 within section 1. POVRŠINSKE MIŠICE VRATU. You must enroll in this course to access course content.
1.1.1. Razteg trapezaste mišice
Lesson 2 of 8 within section 1. POVRŠINSKE MIŠICE VRATU. You must enroll in this course to access course content.
1.2. Dvigalka lopatice (m. levator scapulae)
Lesson 3 of 8 within section 1. POVRŠINSKE MIŠICE VRATU. You must enroll in this course to access course content.
1.2.1. Razteg dvigalke lopatice
Lesson 4 of 8 within section 1. POVRŠINSKE MIŠICE VRATU. You must enroll in this course to access course content.
1.3. Obračalka glave (m. sternocleidomastoideus)
Lesson 5 of 8 within section 1. POVRŠINSKE MIŠICE VRATU. You must enroll in this course to access course content.
1.3.1. Razteg obračalke glave
Lesson 6 of 8 within section 1. POVRŠINSKE MIŠICE VRATU. You must enroll in this course to access course content.
1.4. Skalenske mišice (mm. scaleni)
Lesson 7 of 8 within section 1. POVRŠINSKE MIŠICE VRATU. You must enroll in this course to access course content.
1.4.1. Razteg skalenskih mišic
Lesson 8 of 8 within section 1. POVRŠINSKE MIŠICE VRATU. You must enroll in this course to access course content.

2. GLOBOKE MIŠICE VRATU

2.1. Dolga vratna mišica (m. longus colli)
Lesson 1 of 5 within section 2. GLOBOKE MIŠICE VRATU. You must enroll in this course to access course content.
2.1.1. Krepitev dolge vratne mišice
Lesson 2 of 5 within section 2. GLOBOKE MIŠICE VRATU. You must enroll in this course to access course content.
2.2. Dolga mišica glave (m. longus capitis)
Lesson 3 of 5 within section 2. GLOBOKE MIŠICE VRATU. You must enroll in this course to access course content.
2.2.1. Krepitev dolge mišice glave
Lesson 4 of 5 within section 2. GLOBOKE MIŠICE VRATU. You must enroll in this course to access course content.
2.2.2. Razteg dolge mišice glave
Lesson 5 of 5 within section 2. GLOBOKE MIŠICE VRATU. You must enroll in this course to access course content.

3. MIŠICE ZGORNJEGA DELA HRBTA IN RAMEN

3.1. Rombaste mišice (mm. rhomboidei)
Lesson 1 of 8 within section 3. MIŠICE ZGORNJEGA DELA HRBTA IN RAMEN. You must enroll in this course to access course content.
3.1.1. Krepitev rombastih mišic
Lesson 2 of 8 within section 3. MIŠICE ZGORNJEGA DELA HRBTA IN RAMEN. You must enroll in this course to access course content.
3.1.2. Raztezanje rombastih mišic
Lesson 3 of 8 within section 3. MIŠICE ZGORNJEGA DELA HRBTA IN RAMEN. You must enroll in this course to access course content.
3.2. Sprednja nazobčana mišica (m. serratus anterior)
Lesson 4 of 8 within section 3. MIŠICE ZGORNJEGA DELA HRBTA IN RAMEN. You must enroll in this course to access course content.
3.2.1. Razteg sprednje nazobčane mišice
Lesson 5 of 8 within section 3. MIŠICE ZGORNJEGA DELA HRBTA IN RAMEN. You must enroll in this course to access course content.
3.2.2. Krepitev sprednje nazobčane mišice
Lesson 6 of 8 within section 3. MIŠICE ZGORNJEGA DELA HRBTA IN RAMEN. You must enroll in this course to access course content.
3.3. Zadnja zgornja nazobčana mišica (m. serratus posterior superior)
Lesson 7 of 8 within section 3. MIŠICE ZGORNJEGA DELA HRBTA IN RAMEN. You must enroll in this course to access course content.
3.3.1. Razteg zadnje zgornje nazobčane mišice
Lesson 8 of 8 within section 3. MIŠICE ZGORNJEGA DELA HRBTA IN RAMEN. You must enroll in this course to access course content.

4. MIŠICE POVEZANE S KLJUČNICO IN Z LOPATICAMI

4.1. Podključnična mišica (m. subclavius)
Lesson 1 of 5 within section 4. MIŠICE POVEZANE S KLJUČNICO IN Z LOPATICAMI. You must enroll in this course to access course content.
4.1.1. Razteg podključnične mišice
Lesson 2 of 5 within section 4. MIŠICE POVEZANE S KLJUČNICO IN Z LOPATICAMI. You must enroll in this course to access course content.
4.2. Nadgrebenčnica in podgrebenčnica (m. supraspinatus in m. infraspinatus)
Lesson 3 of 5 within section 4. MIŠICE POVEZANE S KLJUČNICO IN Z LOPATICAMI. You must enroll in this course to access course content.
4.2.1. Raztezanje nadgrebenčnice in podgrebenčnice
Lesson 4 of 5 within section 4. MIŠICE POVEZANE S KLJUČNICO IN Z LOPATICAMI. You must enroll in this course to access course content.
4.2.2. Krepitev nadgrebenčnice in podgrebenčnice
Lesson 5 of 5 within section 4. MIŠICE POVEZANE S KLJUČNICO IN Z LOPATICAMI. You must enroll in this course to access course content.

5. MIŠICE ZADNJEGA DELA VRATU

5.1. Mišice stabilizatorji glave
Lesson 1 of 2 within section 5. MIŠICE ZADNJEGA DELA VRATU. You must enroll in this course to access course content.
5.1.1. Raztezanje stabilizatorjev glave
Lesson 2 of 2 within section 5. MIŠICE ZADNJEGA DELA VRATU. You must enroll in this course to access course content.

6. STABILIZACIJSKE VAJE ZA VRATNO HRBTENICO

6.0. Uvod v stabilizacijo vratu
Lesson 1 of 4 within section 6. STABILIZACIJSKE VAJE ZA VRATNO HRBTENICO. You must enroll in this course to access course content.
6.1. Izometrične vaje sede
Lesson 2 of 4 within section 6. STABILIZACIJSKE VAJE ZA VRATNO HRBTENICO. You must enroll in this course to access course content.
6.2. Izometrična vaja leže
Lesson 3 of 4 within section 6. STABILIZACIJSKE VAJE ZA VRATNO HRBTENICO. You must enroll in this course to access course content.
6.3. Vaja na vseh štirih
Lesson 4 of 4 within section 6. STABILIZACIJSKE VAJE ZA VRATNO HRBTENICO. You must enroll in this course to access course content.

7. Zaključek

7.1. Poslušaj svoje telo
Lesson 1 of 1 within section 7. Zaključek. You must enroll in this course to access course content.

2 thoughts on “ZDRAV VRAT”

  1. andrejka.kovac

    Pozdrav,
    zelo sem vesela, da vidim poglobljeno lekcijo glede vratnih mišic. Smem odpreti? Zaenkrat me ne spusti notri. Včasih se mi to zgodi tudi pri ostalih lekcijah. Nisem perla glede vadb, ampak dokaj redno (vsaj 4x na teden) pa zjutraj delam 6. vadb za zdravo hrbtenico (4. in 5. teden sta mi najbolj ljuba). Pa še dodam tisto, kar mi paše. enkrat do dvakrat na mesec grem tudi za eno uro v savno in za tem na sprostitveno tajsko masažo hrbta. Ob sredah imam pilates, tako da je občutek “želve”, pekoče bolečine med lopaticama, otrdeli vrat… izginil. Vključila sem se oktobra. Vidim tudi “repek” na levi strani, ne samo na desni. Torej hvala tudi Vam, da mi je uspelo nekaj glede hrbta urediti.

    Reply
    1. Brigita

      Pozdravljeni, Andrejka,
      čestitke, da tako lepo skrbite za svoje zdravje, na vseh ravneh. Le tako naprej!
      Program Zdrav vrat sem danes dokončala. Odličen je!
      Jutri še stestiram (da vse lepo deluje) in vsi člani spletnega članstva Moja hrbtenica dobite dostop.
      Se veselim! 🙂
      Na vezi.
      Brigita

      Reply

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