{"id":12502,"date":"2020-11-23T11:48:11","date_gmt":"2020-11-23T08:48:11","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=668"},"modified":"2025-06-16T10:04:32","modified_gmt":"2025-06-16T07:04:32","slug":"obnavljamo-leda-i-oblikujemo-drzanje-nakon-porodaja","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/obnavljamo-leda-i-oblikujemo-drzanje-nakon-porodaja\/","title":{"rendered":"Obnavljamo le\u0111a i oblikujemo dr\u017eanje nakon poro\u0111aja"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">Vje\u017ebe za le\u0111a i donji deo le\u0111a za mame<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Prijetnje maj\u010dinim le\u0111ima<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017ebe za le\u0111a nakon poroda izuzetno su potrebne. Jer upravo ste se oslobodili stalno rastu\u0107eg tereta koji je visio sprijeda i naru\u0161avao geometriju ki\u010dme, a le\u0111a sada dobijaju nove izazove:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010desto i dugo treba dr\u017eati rastu\u0107e dijete na rukama;<\/li>\n\n\n\n<li>nagibanje prema stolu za presvla\u010denje tokom promjene pelena i drugih manipulacija;<\/li>\n\n\n\n<li>tijekom dojenja nesvjesno se savijamo;<\/li>\n\n\n\n<li>duge \u0161etnje, u najboljem slu\u010daju s kolicima, a \u010desto nosimo i zahtjevno dijete.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"835\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1024x835.jpg\" alt=\"Obnavljamo le\u0111a i formiramo dr\u017eanje\" class=\"wp-image-5704\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1024x835.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-300x245.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-768x627.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1536x1253.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-2048x1671.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-100x82.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-552x450.jpg 552w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/back-view-mother-holding-little-baby-1-1471x1200.jpg 1471w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">I najstra\u0161nije od svega: pogrbljeno dr\u017eanje postaje navika, a na kvalitetnu gimnastiku za le\u0111a nakon poroda te\u0161ko je na\u0107i vremena. Tako bol u le\u0111ima, vratu i ramenima postaje stalni pratilac, \u0161to povla\u010di za sobom glavobolju i razdra\u017eljivost. Dodajmo tome neizbje\u017ean lo\u0161 san prvih mjeseci plus odraz maj\u010dinog stanja na dijete, i problemi rastu kao snje\u017ena lavina.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tako ne\u0161to ne treba trpiti. Za zdravlje i dobro raspolo\u017eenje vrijedi prona\u0107i nekoliko minuta za vje\u017ebe za le\u0111a nakon poroda. Kao bonus, mama \u0107e dobiti nalet energije zbog pobolj\u0161anog metabolizma i op\u0107eg protoka krvi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Oprez i mjera<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ne treba pretjerivati s vje\u017ebama za dr\u017eanje nakon poroda. Nije sve \u0161to je dobro, na primjer, za balerine ili pliva\u010de, prikladno za mlade majke. Ljekari isti\u010du nekoliko ozbiljnih kontraindikacija i upozorenja.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u010cak i ako ste prije trudno\u0107e bili aktivni u sportu, ne treba forsirati optere\u0107enje u prvim sedmicama, a ako imate \u0161avove ili komplikacije pri poro\u0111aju, period \u0107e biti du\u017ei. Lagane <a href=\"https:\/\/momslab.app\/blog\/joga-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">joga asane<\/a> i mirni elementi istezanja donijet \u0107e samo korist od prvih dana.<\/li>\n\n\n\n<li>Princip postepenog pove\u0107anja optere\u0107enja je obavezan za bilo koji tip vje\u017ebi za le\u0111a nakon poroda.<\/li>\n\n\n\n<li>Ako je \u017eena imala povrede prije trudno\u0107e ili hroni\u010dne bolesti, treba se konsultovati s ljekarom: kontraindikacije \u0107e biti uobi\u010dajene, nevezano za status nedavno poro\u0111ene i dojilje.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Vje\u017ebati treba u dobrom osje\u0107aju, obavezno u provjetrenom prostoru. Mnogo vremena ne\u0107e biti potrebno, najva\u017enije je raditi to redovno.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Kompleksi vje\u017ebi za le\u0111a za mame<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Koje vje\u017ebe za le\u0111a nakon poro\u0111aja su naju\u010dinkovitije? Svaka majka \u0107e na ovo pitanje odgovoriti metodom poku\u0161aja. Ako se nakon vje\u017ebanja smanji bol u le\u0111ima, to zna\u010di da kompleks odgovara.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1024x683.jpg\" alt=\"Obnavljamo le\u0111a i formiramo dr\u017eanje\" class=\"wp-image-5705\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-attractive-woman-standing-downward-facing-dog-pose-hom-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5\">5 joga asana za dobrobit maj\u010dinim le\u0111ima<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Joga \u0107e osigurati blago, bezopasno i u\u010dinkovito djelovanje na ki\u010dmu, mi\u0161i\u0107e le\u0111a, vrata i <a href=\"https:\/\/momslab.app\/blog\/privodim-grud-v-formu-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">grudi<\/a>, regulisat \u0107e napetost, uklanjaju\u0107i bol uslijed uko\u010denosti mi\u0161i\u0107a nakon dojenja.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u201eOrao\u201c. Stanite uspravno, ruke savijte u laktovima i ra\u0161irite u stranu. Gornji dijelovi ruku trebaju se ispreplesti, prsti spojiti tako da stra\u017enje strane dlanova gledaju van. Laktovi se podi\u017eu prema gore prilikom dubokog udaha, dok se dlanovi malo odguruju. Le\u0111a se automatski prote\u017eu i opu\u0161taju. Nakon nekoliko ponavljanja, potrebno je promijeniti preplet ruku.<\/li>\n\n\n\n<li>Adho Mukha Svanasana (&#8220;pas prema dolje&#8221;). Duboko nagibanje s rukama preko glave koje dodiruju pod, tijelo i noge \u010dine trokut. Pupak privucite prema ki\u010dmi i zadr\u017eite se 8-10 sekundi. Osloba\u0111a vratnu tenziju, poravnava ki\u010dmu, uklanja bol u napetom grudnom ko\u0161u, pobolj\u0161ava dr\u017eanje.<\/li>\n\n\n\n<li>Marjariasana (&#8220;ma\u010dka&#8221;). Ispru\u017eanje i savijanje na \u010detverono\u017enom polo\u017eaju. Korisna vje\u017eba za pove\u0107anje laktacije i pokretljivosti ki\u010dme.<\/li>\n\n\n\n<li>Le\u0111a u lotosu. Sjesti u polo\u017eaj lotosa i izvoditi podizanje i kru\u017ene rotacione pokrete ramenima. Zatim rotirati vratom, spu\u0161taju\u0107i i prevr\u0107u\u0107i glavu.<\/li>\n\n\n\n<li>\u201eZarodak\u201c. Prihvatiti \u201epozu zarodaka\u201c &#8211; spustiti se na pod licem prema dolje, noge i ruke savijene. Zatim ispru\u017eiti ruke prema naprijed, bez podizanja glave i bez odvajanja dlanova od poda. Nakon dubokog udaha, na izdahu poku\u0161ati pritisnuti prsima prema podu. Ponoviti isto, pomi\u010du\u0107i obje ruke udesno i ulijevo. Noge i trup ostaju nepomi\u010dni.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1024x683.jpg\" alt=\"\" class=\"wp-image-5706\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1024x683.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1536x1024.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-2048x1365.jpg 2048w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/beautiful-girl-sitting-home-bed-1-1600x1067.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Vje\u017ebe za donji dio le\u0111a nakon poroda<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Donji dio le\u0111a potpuno optere\u0107en jer mama puno vremena provodi na nogama s dodatnim teretom, a tako\u0111er se dugo savija. Pomo\u0107i donjem dijelu le\u0111a zna\u010di smanjiti taj prekomjerni pritisak, a za to je potrebno lagano istegnuti potrebne mi\u0161i\u0107e. Ovo \u0107e tako\u0111er pomo\u0107i dr\u017eanju tijela, jer prekomjerni napor izaziva lumbalnu lordozu (neprirodna zakrivljenost).<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u00abTwist\u00bb. \u017dena sjedi, jedno koljeno je savijeno, noga ispod, a drugo preba\u010deno preko prve noge. Suprotnom rukom se osloniti na koljeno i okrenuti. Istezanje, disanje slobodno. Zatim izvesti na drugu stranu.<\/li>\n\n\n\n<li>\u00abSlovo T\u00bb. Le\u0107i na le\u0111a, ra\u0161iriti ruke, pridr\u017eavaju\u0107i ramena i lopatice uz pod. Jednu nogu saviti u koljenu i polo\u017eiti preko druge noge bedrima prema gore. Le\u017eati i istezati se, poku\u0161avaju\u0107i se \u0161to vi\u0161e opustiti. Zatim promijeniti noge.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Ako mama ima malo vi\u0161e vremena i \u017eelje za vje\u017ebe, odli\u010dan dodatak mogu biti vje\u017ebe za le\u0111a na <a href=\"https:\/\/momslab.app\/blog\/fitbol-dlya-mam-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">fitballu<\/a>: blago njihanje, podizanje tijela, kotrljanje. Jo\u0161 vi\u0161e vje\u017ebi i informacija o oporavku mi\u0161i\u0107a le\u0111a i dr\u017eanja nalaze se na online kursu <a href=\"https:\/\/momslab.app\/\">momslab.com<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vje\u017ebe za le\u0111a i donji deo le\u0111a za mame Prijetnje maj\u010dinim le\u0111ima Vje\u017ebe za le\u0111a nakon poroda izuzetno su potrebne. Jer upravo ste se oslobodili&#8230;<\/p>\n","protected":false},"author":11,"featured_media":5713,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[836],"tags":[],"class_list":["post-12502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mame-nakon-porodjaja-bs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vje\u017ebe za le\u0111a nakon poro\u0111aja - gimnastika za dr\u017eanje<\/title>\n<meta name=\"description\" content=\"Ispravne i u\u010dinkovite vje\u017ebe za le\u0111a nakon poro\u0111aja - koje su najbolje i kako ih pravilno raditi - pro\u010ditajte u na\u0161em \u010dlanku \u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/bs\/obnavljamo-leda-i-oblikujemo-drzanje-nakon-porodaja\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Obnavljamo le\u0111a i oblikujemo dr\u017eanje nakon poro\u0111aja\" \/>\n<meta property=\"og:description\" content=\"Ispravne i u\u010dinkovite vje\u017ebe za le\u0111a nakon poro\u0111aja - 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