{"id":40,"date":"2023-12-10T12:43:20","date_gmt":"2023-12-10T12:43:20","guid":{"rendered":"https:\/\/gazetaseniora.pl\/?p=40"},"modified":"2023-12-18T23:11:57","modified_gmt":"2023-12-18T23:11:57","slug":"piec-wskazowek-dla-seniorow-jak-poradzic-sobie-z-bolem-plecow","status":"publish","type":"post","link":"https:\/\/gazetaseniora.pl\/index.php\/2023\/12\/10\/piec-wskazowek-dla-seniorow-jak-poradzic-sobie-z-bolem-plecow\/","title":{"rendered":"Pi\u0119\u0107 wskaz\u00f3wek dla senior\u00f3w jak poradzi\u0107 sobie z b\u00f3lem plec\u00f3w?"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Oto pi\u0119\u0107 wskaz\u00f3wek, kt\u00f3re mog\u0105 pom\u00f3c seniorom w \u0142agodzeniu b\u00f3lu plec\u00f3w:<\/strong><\/p>\n<ol style=\"text-align: justify;\">\n<li><strong>\u0106wiczenia wzmacniaj\u0105ce plecy:<\/strong> Regularne wykonywanie \u0142agodnych \u0107wicze\u0144 wzmacniaj\u0105cych plecy mo\u017ce pom\u00f3c wzmocni\u0107 mi\u0119\u015bnie plec\u00f3w, co przyczyni si\u0119 do poprawy ich stabilno\u015bci i zmniejszenia b\u00f3lu. \u0106wiczenia takie jak unoszenie n\u00f3g, unoszenie ramion czy wyci\u0105ganie r\u0105k nad g\u0142ow\u0119 mog\u0105 by\u0107 pomocne.<\/li>\n<li><strong>Prawid\u0142owa postawa cia\u0142a:<\/strong> Dbaj o prawid\u0142ow\u0105 postaw\u0119 cia\u0142a podczas codziennych czynno\u015bci. Staraj si\u0119 siedzie\u0107 prosto, trzymaj\u0105c plecy prosto i podpieraj\u0105c je przydatnymi poduszkami lub oparciami. Unikaj d\u0142ugotrwa\u0142ego skr\u0119cania si\u0119 w jedn\u0105 stron\u0119 lub d\u0142ugotrwa\u0142ego uginania si\u0119.<\/li>\n<li><strong>Regularne przerwy i ruch:<\/strong> Je\u015bli prowadzisz siedz\u0105cy tryb \u017cycia, staraj si\u0119 regularnie wstawa\u0107 i porusza\u0107, by unikn\u0105\u0107 przeci\u0105\u017cenia plec\u00f3w. Co jaki\u015b czas wykonuj kr\u00f3tkie przerwy, w czasie kt\u00f3rych wykonasz kilka prostych rozci\u0105gaj\u0105cych \u0107wicze\u0144.<\/li>\n<li><strong>U\u017cywanie w\u0142a\u015bciwych technik podnoszenia:<\/strong> Kiedy podnosisz przedmioty z ziemi, staraj si\u0119 zgin\u0105\u0107 kolana i trzyma\u0107 przedmiot blisko cia\u0142a. Unikaj nag\u0142ych ruch\u00f3w podczas podnoszenia ci\u0119\u017ckich przedmiot\u00f3w.<\/li>\n<li><strong>Zdrowy styl \u017cycia:<\/strong> Dbaj o utrzymanie zdrowej wagi poprzez zbilansowan\u0105 diet\u0119 i regularn\u0105 aktywno\u015b\u0107 fizyczn\u0105, zgodn\u0105 z Twoimi mo\u017cliwo\u015bciami. Unikaj palenia papieros\u00f3w, poniewa\u017c mo\u017ce to pog\u0142\u0119bia\u0107 problemy z kr\u0105\u017ceniem i utrudnia\u0107 zdrowe od\u017cywianie tkanek mi\u0119\u015bniowych.<\/li>\n<\/ol>\n<p style=\"text-align: justify;\">Warto jednak pami\u0119ta\u0107, \u017ce przed rozpocz\u0119ciem jakiegokolwiek programu \u0107wicze\u0144 lub zmiany stylu \u017cycia w celu z\u0142agodzenia b\u00f3lu plec\u00f3w, zawsze najlepiej skonsultowa\u0107 si\u0119 z lekarzem lub fizjoterapeut\u0105, aby uzyska\u0107 spersonalizowane porady i unikn\u0105\u0107 potencjalnych dzia\u0142a\u0144 mog\u0105cych pogorszy\u0107 stan zdrowia.<\/p>\n<div class=\"youtube-embed\" data-video_id=\"cKd2bzIupYQ\"><iframe loading=\"lazy\" title=\"B\u00d3L PLEC\u00d3W | Co jest Przyczyn\u0105 | Jak Zapobiega\u0107?\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/cKd2bzIupYQ?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<div class=\"youtube-embed\" data-video_id=\"-sgN-c9ySXo\"><iframe loading=\"lazy\" title=\"\u0106wiczenia na b\u00f3l plec\u00f3w od siedzenia - ulga dla kr\u0119gos\u0142upa\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/-sgN-c9ySXo?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Oto pi\u0119\u0107 wskaz\u00f3wek, kt\u00f3re mog\u0105 pom\u00f3c seniorom w \u0142agodzeniu b\u00f3lu plec\u00f3w: \u0106wiczenia wzmacniaj\u0105ce plecy: Regularne wykonywanie \u0142agodnych \u0107wicze\u0144 wzmacniaj\u0105cych plecy mo\u017ce pom\u00f3c wzmocni\u0107 mi\u0119\u015bnie plec\u00f3w, co przyczyni si\u0119 do poprawy ich stabilno\u015bci i zmniejszenia b\u00f3lu. \u0106wiczenia takie jak unoszenie n\u00f3g, unoszenie ramion czy wyci\u0105ganie r\u0105k nad g\u0142ow\u0119 mog\u0105 by\u0107 pomocne. Prawid\u0142owa postawa cia\u0142a: Dbaj o [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":41,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[3],"tags":[14,6],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pi\u0119\u0107 wskaz\u00f3wek dla senior\u00f3w jak poradzi\u0107 sobie z b\u00f3lem plec\u00f3w? | Gazeta Seniora<\/title>\n<meta name=\"description\" content=\"Oto pi\u0119\u0107 wskaz\u00f3wek, kt\u00f3re mog\u0105 pom\u00f3c seniorom w \u0142agodzeniu b\u00f3lu plec\u00f3w: \u0106wiczenia wzmacniaj\u0105ce plecy\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gazetaseniora.pl\/index.php\/2023\/12\/10\/piec-wskazowek-dla-seniorow-jak-poradzic-sobie-z-bolem-plecow\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pi\u0119\u0107 wskaz\u00f3wek dla senior\u00f3w jak poradzi\u0107 sobie z b\u00f3lem plec\u00f3w? 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