{"id":12903,"date":"2021-12-02T12:59:04","date_gmt":"2021-12-02T09:59:04","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=2852"},"modified":"2025-06-17T09:08:19","modified_gmt":"2025-06-17T06:08:19","slug":"rastezanje-za-trudnice-pravila","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/bs\/rastezanje-za-trudnice-pravila\/","title":{"rendered":"Rastezanje za trudnice: pravila izvo\u0111enja, ograni\u010denja i kontraindikacije"},"content":{"rendered":"\n
Tijekom trudno\u0107e mnoge \u017eene mu\u010de uko\u010denost pokreta, oticanje, bolovi u mi\u0161i\u0107ima i zglobovima. Ove simptome mo\u017ee olak\u0161ati blagi set vje\u017ebi istezanja koje djeluju sveobuhvatno na tijelo budu\u0107e majke. Najbolje ih je izvoditi pod vodstvom iskusnog profesionalca koji mo\u017ee pratiti pravilnost izvo\u0111enja pokreta. Ako je \u017eena koja se sprema postati majkom prije trudno\u0107e vje\u017ebala samostalno kod ku\u0107e ili poha\u0111ala sportski klub, savladavanje tehnike posebnog istezanja za trudnice ne\u0107e biti veliko isku\u0161enje za nju. <\/p>\n\n\n\n
Sli\u010dne vje\u017ebe \u0107e blagotvorno djelovati na \u017eensko tijelo i pomo\u0107i pripremiti ga za nadolaze\u0107i porod. Koristi vje\u017ebi se ogledaju u pove\u0107anju dotoka kisika u krv, opu\u0161tanju mi\u0161i\u0107nih napetosti i pove\u0107anju nivoa hormona sre\u0107e.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Vje\u017ebe istezanja: pravila izvo\u0111enja<\/strong><\/h2>\n\n\n\n
Prilikom izvo\u0111enja vje\u017ebi istezanja, trudnice trebaju strogo po\u0161tovati sigurnosne tehnike, jer je organizam \u017eene u ovom periodu posebno osjetljiv i mo\u017ee do\u0107i do povreda tetiva ili zglobova. Prije svega, prilikom bavljenja istezanjem, \u017eenama se savjetuje kori\u0161tenje specijalnih pomagala, posebno ako se ranije nisu bavile istezanjem. Za smanjenje rizika od povreda i izolaciju pojedinih mi\u0161i\u0107nih grupa te odr\u017eavanje ravnote\u017ee tijela poslu\u017eit \u0107e pomagala kao \u0161to su trake, cigle, prostirke. <\/p>\n\n\n\n
Va\u017eno je pridr\u017eavati se mjere i ne preoptere\u0107ivati organizam. Obi\u010dno se vje\u017eba ne vi\u0161e od sat vremena dnevno. Bolje je odvojiti vrijeme za istezanje za trudnice ujutro ili nave\u010der. Trudnica pritom treba kontrolisati svoje zdravstveno stanje. Ako postoje kontraindikacije, ne smije se zapo\u010dinjati istezanje. Postoje ili ne postoje kontraindikacije mo\u017ee utvrditi samo ljekar koji vodi trudno\u0107u, s kojim se treba posavjetovati prije po\u010detka vje\u017ebanja.<\/p>\n\n\n\n
O \u010demu treba pamtiti prilikom vje\u017ebanja istezanja<\/strong><\/h3>\n\n\n\n
Prilikom bavljenja istezanjem za trudnice, treba imati na umu da \u010dak i zdrave \u017eene tokom trudno\u0107e s vremena na vrijeme mogu osjetiti slabost, umor, malaksalost. Dodatno optere\u0107enje, \u010dak i kada se radi o laganom istezanju, u tim trenucima je bolje izbje\u0107i. Stru\u010dnjaci savjetuju zapo\u010deti istezanje za trudnice s laganim zagrijavanjem, koje uklju\u010duje hodanje ubrzanim korakom na mjestu ili plitke \u010du\u010dnjeve, skup rotiraju\u0107ih pokreta svih zglobova. <\/p>\n\n\n\n
Treba imati na umu da se istezanje za trudnice i za \u017eene u uobi\u010dajenom stanju zna\u010dajno razlikuju. Svi duboki i te\u0161ki nagibi, nagli pokreti, previ\u0161e aktivni \u010du\u010dnjevi tokom trudno\u0107e u bilo kojem tromjese\u010dju su apsolutno zabranjeni. Poseban oprez potrebno je primijeniti pri istezanju u le\u017ee\u0107em polo\u017eaju na le\u0111ima. Ovaj polo\u017eaj tokom trudno\u0107e je isklju\u010den za mnoge \u017eene, jer stvara prekomjerno optere\u0107enje na maternicu i plod.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Prednosti istezanja<\/strong><\/h2>\n\n\n\n
Trudnicama istezanje mo\u017ee donijeti i u\u017eivanje i korist. Trening obi\u010dno traje oko sat vremena i obuhvata polagane pokrete u grupi fitnes kluba ili sami kod ku\u0107e uz opu\u0161taju\u0107u muziku. Prednosti su nesumnjive:<\/p>\n\n\n\n
\n
tokom istezanja mi\u0161i\u0107i se ispune krvlju koja prenosi kiseonik, \u0161to je veoma korisno za plod kao prevencija nedostatka kiseonika;<\/li>\n\n\n\n
fokusiranje na ki\u010dmu omogu\u0107ava rastere\u0107enje donjeg dijela le\u0111a i le\u0111a, na kojima se nalazi cijelo optere\u0107enje od centra gravitacije pomjerene prema naprijed;<\/li>\n\n\n\n
pobolj\u0161anje istezanja stra\u017enje strane nogu omogu\u0107ava rije\u0161iti problem vezivanja vezica, \u0161to je postalo slo\u017eeno zbog pove\u0107anog stomaka;<\/li>\n\n\n\n
izvrsni pomo\u0107nici pri poro\u0111aju postaju tehnike disanja za opu\u0161tanje koje se koriste u istezanju;<\/li>\n\n\n\n
redovno bavljenje istezanjem pozitivno je utjecalo na proces poro\u0111aja, zna\u010dajno pove\u0107av\u0161i elasti\u010dnost mi\u0161i\u0107a, \u0161to je neophodno pri porodu.<\/li>\n<\/ul>\n\n\n\n<\/figure>\n\n\n\n
Kontraindikacije<\/strong><\/h2>\n\n\n\n
Unato\u010d svim o\u010ditim prednostima koje istezanje pru\u017ea tijekom trudno\u0107e, potrebno je imati na umu da i ove aktivnosti mogu imati kontraindikacije i ograni\u010denja tokom no\u0161enja bebe, te da ona mogu zavisiti od trenutnog trimestra. <\/p>\n\n\n\n
Glavne kontraindikacije za bavljenje istezanjem za trudnice, pri \u010demu bi treninge trebalo izbjegavati, stru\u010dnjaci navode sljede\u0107a stanja:<\/p>\n\n\n\n
\n
analize s rezultatima koji ne odgovaraju normi;<\/li>\n\n\n\n
prisustvo iscjedaka iz vagine;<\/li>\n\n\n\n
lo\u0161e zdravstveno stanje;<\/li>\n\n\n\n
prisustvo spontanih poba\u010daja ili prijevremenih poroda u anamnezi;<\/li>\n\n\n\n
niski polo\u017eaj placente ili njezino prijevremeno starenje;<\/li>\n\n\n\n
vu\u010dni i bolni osje\u0107aji u donjem dijelu le\u0111a i donjem dijelu trbuha;<\/li>\n\n\n\n
prijetnja poba\u010daja i prijevremenih poro\u0111aja;<\/li>\n\n\n\n
krvarenje ili prijetnja njegovog pojavljivanja;<\/li>\n\n\n\n
slaba grli\u0107a maternice;<\/li>\n\n\n\n
postojanje bilo kakvih patologija gra\u0111e jajovoda i maternice u anamnezi.<\/li>\n<\/ul>\n\n\n\n
Ograni\u010denja<\/strong><\/h2>\n\n\n\n
Prilikom istezanja za trudnice prvenstveno treba isklju\u010diti polo\u017eaj le\u017eanja na stomaku i bilo kakav pritisak na stomak. To se posebno odnosi na pokrete kada su koljena i bedra pritisnuti uz stomak. Treba izbjegavati vje\u017ebe koje uklju\u010duju trbu\u0161ni pres, kao i pokrete istezanja i rotacije. Ki\u010dmu treba dr\u017eati ravnom ili s blagom prirodnom zakrivljeno\u0161\u0107u. Nagnuti se bez trzaja, ne naglo, uzimaju\u0107i u obzir nijanse tijela \u017eene, isklju\u010dujuc\u0301i naginjanje trupa prema nogama. <\/p>\n\n\n\n
Vje\u017ebe tipa \u201emost\u201c i obrnuti \u201emost\u201c zabranjene su trudnicama. Ako \u017eena osjeti prekomjernu napetost maternice tijekom vje\u017ebi istezanja, odmah treba prestati s vje\u017ebom i potpuno se opustiti. U bilo kojem obliku su zabranjeni zaleti i skokovi, vje\u017ebe istezanja se trebaju izvoditi nje\u017eno, bez optere\u0107enja i dodatnih te\u017eina. Treba ih odmah prestati raditi ako se pojave vrtoglavica, ubrzan rad srca ili kratko\u0107a daha – le\u0107i i opustiti se. <\/p>\n\n\n\n<\/figure>\n\n\n\n
Vje\u017ebe istezanja: prvi trimestar<\/strong><\/h2>\n\n\n\n
Mogu\u0107nost i intenzitet bavljenja istezanjem varira ovisno o trajanju trudno\u0107e. Kada je rije\u010d o prvom tromjese\u010dju, stru\u010dnjaci preporu\u010duju potpuno ih izbjegavati. To je zbog toga \u0161to u ovom razdoblju mnoge \u017eene imaju vrlo visok rizik od prijetnje poba\u010dajem, stoga u prvom tromjese\u010dju treba obratiti maksimalnu pa\u017enju na zdravlje i dopu\u0161tati si fizi\u010dke aktivnosti dozirano i s velikim oprezom. <\/p>\n\n\n\n
U prvih 12 sedmica nagle hormonalne promjene u tijelu izazivaju \u010deste oscilacije krvnog pritiska, promjene raspolo\u017eenja, promjene u te\u017eini, a op\u0107e stanje tako\u0111er se pogor\u0161ava. Ukoliko se odlu\u010dite da ne prekidate vje\u017ebe istezanja tokom ovog perioda, va\u017eno je to raditi veoma lagano i pa\u017eljivo. Trebate se fokusirati na ki\u010dmeni stub i gornje ekstremitete, potpuno isklju\u010duju\u0107i optere\u0107enje donjeg dijela le\u0111a i bedara.<\/p>\n\n\n\n
Istezanje u drugom i tre\u0107em tromjese\u010dju<\/strong><\/h3>\n\n\n\n
U 2. tromjese\u010dju trudno\u0107e, vje\u017ebe istezanja trebaju biti pa\u017eljive i lagane. Najbolje je vje\u017ebati u jutarnjim satima, kada se trudnica obi\u010dno jo\u0161 uvijek dobro osje\u0107a i dovoljno je aktivna. Kao osnovni izbor u 2. tromjese\u010dju obi\u010dno se bira set vje\u017ebi na posebnim loptama, vje\u017ebe istezanja donjeg dijela le\u0111a i ki\u010dmenog stuba. Uvr\u0161tanja i optere\u0107enje na trbuh treba izbjegavati.<\/p>\n\n\n\n
U 3. tromjese\u010dju istezanje za trudnice mo\u017ee uklju\u010divati set Kegelovih vje\u017ebi. U ovoj fazi budu\u0107oj majci je potrebno raditi na ja\u010danju mi\u0161i\u0107a zdjelice kako bi se pobolj\u0161ao prolaz bebe kroz poro\u0111ajni kanal i smanjio rizik od pucanja prilikom poroda. \u017dene koje nisu zanemarivale istezanje tako\u0111er se br\u017ee oporavljaju nakon poroda. Ako nema kontraindikacija, u 3. tromjese\u010dju \u017eena mo\u017ee vje\u017ebati prema istoj programu kao i u ranijim fazama, dodaju\u0107i vje\u017ebe le\u017eanja na boku.<\/p>\n\n\n\n<\/figure>\n","protected":false},"excerpt":{"rendered":"
Tijekom trudno\u0107e mnoge \u017eene mu\u010de uko\u010denost pokreta, oticanje, bolovi u mi\u0161i\u0107ima i zglobovima. Ove simptome mo\u017ee olak\u0161ati blagi set vje\u017ebi istezanja koje djeluju sveobuhvatno na…<\/p>\n","protected":false},"author":11,"featured_media":7654,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[839,821],"tags":[],"class_list":["post-12903","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trudnoca-bs","category-zensko-zdravlje-bs"],"yoast_head":"\n
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