{"id":2974,"date":"2022-09-24T08:44:43","date_gmt":"2022-09-24T08:44:43","guid":{"rendered":"https:\/\/piriformismed.hu\/?p=2974"},"modified":"2022-12-12T18:08:08","modified_gmt":"2022-12-12T18:08:08","slug":"gerincvedelem","status":"publish","type":"post","link":"https:\/\/piriformismed.hu\/en\/gerincvedelem\/","title":{"rendered":"A gerincv\u00e9delem alapvet\u0151 szab\u00e1lyai"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2974\" class=\"elementor elementor-2974\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-01aa948 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"01aa948\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2d7f114\" data-id=\"2d7f114\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-59eabc0 elementor-widget-divider--view-line_icon elementor-widget-divider--separator-type-pattern elementor-view-default elementor-widget-divider--element-align-center elementor-widget elementor-widget-divider\" data-id=\"59eabc0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\" style=\"--divider-pattern-url: url(&quot;data:image\/svg+xml,%3Csvg xmlns=&#039;http:\/\/www.w3.org\/2000\/svg&#039; preserveAspectRatio=&#039;none&#039; overflow=&#039;visible&#039; height=&#039;100%&#039; viewBox=&#039;0 0 24 24&#039; fill=&#039;none&#039; stroke=&#039;black&#039; stroke-width=&#039;3&#039; stroke-linecap=&#039;square&#039; stroke-miterlimit=&#039;10&#039;%3E%3Cpolyline points=&#039;0,18 12,6 24,18 &#039;\/%3E%3C\/svg%3E&quot;);\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon elementor-divider__element\">\n\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-running\"><\/i><\/div>\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ec5d18 elementor-widget elementor-widget-text-editor\" data-id=\"8ec5d18\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Sokat lehet hallani \u00e9s olvasni arr\u00f3l, hogy az embert \u00e9r\u0151 gerincbetegs\u00e9gek z\u00f6m\u00e9ben annak k\u00f6sz\u00f6nhet\u0151ek, hogy k\u00e9t l\u00e1bra emelkedt\u00fcnk. Ez r\u00e9szben igaz, de a probl\u00e9ma sokkal ink\u00e1bb abban rejlik, hogy test\u00fcnket gerinc\u00fcnket az \u00e9let\u00fcnk sor\u00e1n nem megfelel\u0151en haszn\u00e1ljuk, helytelen\u00fcl terhelj\u00fck. Nagyon leegyszer\u0171s\u00edtve az emberi testet nem arra \u201etervezt\u00e9k\u201d, hogy eg\u00e9sz nap \u00fclj\u00f6n, sokkal ink\u00e1bb arra, hogy folyamatosan mozogjon.<\/p><p><em>Az ergon\u00f3mia egyik legfontosabb feladata a helyes testtart\u00e1s meg\u00e9reztet\u00e9se<\/em>. A testtart\u00e1s egy dinamikus \u00e1llapot, melyet a tart\u00e1s\u00e9rt felel\u0151s izmaink \u00e1lland\u00f3an, szemmel alig l\u00e1that\u00f3, sokir\u00e1ny\u00fa egy\u00fcttm\u0171k\u00f6d\u00e9se tart fent. A testtart\u00e1s l\u00e9nyege, hogy a tart\u00e1s\u00e9rt felel\u0151s izmaink megfelel\u0151 m\u0171k\u00f6dtet\u00e9s\u00e9vel az egyes testr\u00e9szeinket (als\u00f3 v\u00e9gtag, medence, t\u00f6rzs\u0171) ide\u00e1lis helyzetben tudjunk tartani. <em>A helyes \u00fcl\u00e9s alapja a medence megfelel\u0151 helyzet\u00e9nek, d\u0151l\u00e9ssz\u00f6g\u00e9nek be\u00e1ll\u00edt\u00e1sa, illetve megtart\u00e1sa dinamikus izomf\u0171z\u0151 seg\u00edts\u00e9g\u00e9vel<\/em>. Ez az\u00e9rt fontos, mert a medence helyzete meghat\u00e1rozza a gerinc funkcion\u00e1lis g\u00f6rb\u00fcleteinek (nyak, h\u00e1t, der\u00e9k) a m\u00e9rt\u00e9k\u00e9t, valamint az als\u00f3 v\u00e9gtag \u00edz\u00fcleteinek (cs\u00edp\u0151, t\u00e9rd, boka) helyzet\u00e9t.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4c823e9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4c823e9\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cde2b51\" data-id=\"cde2b51\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4a6e7c3 elementor-widget elementor-widget-text-editor\" data-id=\"4a6e7c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Helyes testtart\u00e1sn\u00e1l a medence k\u00f6z\u00e9phelyzetben \u00e1ll, a gerinc \u00e9lettani g\u00f6rb\u00fcletei megfelel\u0151 m\u00e9rt\u00e9k\u0171ek, harmonikus \u00edvet \u00edrnak le \u00e9s kett\u0151s \u201eS\u201d alak\u00fa g\u00f6rb\u00fcletet mutatnak. A gerinc kis\u00edz\u00fcletei \u00e9s az als\u00f3 v\u00e9gtag \u00edz\u00fcletei k\u00f6z\u00e9phelyzetben \u00e1llnak, ez\u00e1ltal az \u00edz\u00fcleti porcfelsz\u00ednek terhel\u00e9se egyenletes. A test\u00fcket \u00e9r\u0151 terhel\u00e9s mind a gerincen, mind az als\u00f3 v\u00e9gtagon a tehervisel\u00e9sre alkalmas csontos k\u00e9pletekre nehezedik. A tart\u00e1s\u00e9rt felel\u0151s izmok harmonikus egyens\u00falyban dolgoznak, a helyes testtart\u00e1st szinte minim\u00e1lis er\u0151kifejt\u00e9ssel k\u00e9pesek fenntartani.<\/p><p>Helyes testtart\u00e1sn\u00e1l, oldaln\u00e9zetb\u0151l, a fejtet\u0151, a f\u00fcl, a v\u00e1ll, a cs\u00edp\u0151, a t\u00e9rd \u00e9s a boka egy f\u00fcgg\u0151leges egyenesbe esnek. Ez az egyenes (<em>s\u00falyvonal<\/em>), helyes testtart\u00e1s eset\u00e9n egy megk\u00f6zel\u00edt\u0151leg egyforma t\u00f6meg\u0171 el\u00fcls\u0151 \u00e9s h\u00e1tuls\u00f3 f\u00e9lre osztja a test\u00fcnket.<\/p><p>H\u00e1tuln\u00e9zetb\u0151l a s\u00falyvonal egy szimmetrikus jobb \u00e9s bal oldali f\u00e9lre osztja a test\u00fcnket, ahol a v\u00e1llak, a lapock\u00e1k als\u00f3 cs\u00facsai, a medence, a cs\u00edp\u0151, a farpof\u00e1k \u00e9s t\u00e9rdhajlatok egy vonalba, egy magass\u00e1gba esnek.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6f48722 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6f48722\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-5b24893\" data-id=\"5b24893\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-989650c elementor-widget elementor-widget-image\" data-id=\"989650c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"925\" height=\"925\" src=\"https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-1.png\" class=\"attachment-large size-large wp-image-4452\" alt=\"megtekintes 1\" srcset=\"https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-1.png 925w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-1-300x300.png 300w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-1-150x150.png 150w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-1-768x768.png 768w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-1-12x12.png 12w\" sizes=\"(max-width: 925px) 100vw, 925px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-a86307b\" data-id=\"a86307b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-08a9b20 elementor-widget elementor-widget-image\" data-id=\"08a9b20\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"925\" height=\"925\" src=\"https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-2.png\" class=\"attachment-large size-large wp-image-4453\" alt=\"megtekintes 2\" srcset=\"https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-2.png 925w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-2-300x300.png 300w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-2-150x150.png 150w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-2-768x768.png 768w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-2-12x12.png 12w\" sizes=\"(max-width: 925px) 100vw, 925px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-c8b9c40\" data-id=\"c8b9c40\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4e4dde7 elementor-widget elementor-widget-image\" data-id=\"4e4dde7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"925\" height=\"925\" src=\"https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-3.png\" class=\"attachment-large size-large wp-image-4454\" alt=\"megtekintes 3\" srcset=\"https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-3.png 925w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-3-300x300.png 300w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-3-150x150.png 150w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-3-768x768.png 768w, https:\/\/piriformismed.hu\/wp-content\/uploads\/2022\/09\/megtekintes-3-12x12.png 12w\" sizes=\"(max-width: 925px) 100vw, 925px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e2fe080 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e2fe080\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e8cc637\" data-id=\"e8cc637\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-14ba447 elementor-widget elementor-widget-text-editor\" data-id=\"14ba447\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Helytelen testtart\u00e1sn\u00e1l a medenc\u00e9nk nincsen k\u00f6z\u00e9phelyzetben, t\u00falzottan el\u0151re- vagy h\u00e1trabillen. Megv\u00e1ltozik a gerinc g\u00f6rb\u00fcleteinek m\u00e9rt\u00e9ke, a g\u00f6rb\u00fcletek fokoz\u00f3dnak vagy elsimulnak. A gerinc kis\u00edz\u00fcletei \u00e9s az als\u00f3 v\u00e9gtag \u00edz\u00fcletei nem k\u00f6z\u00e9phelyzetben \u00e1llnak, ez\u00e1ltal az \u00edz\u00fcleti porcfelsz\u00ednek terhel\u00e9se egyenetlenn\u00e9 v\u00e1lik. A medence \u00e9s a gerinc megv\u00e1ltozott statik\u00e1ja miatt a test\u00fcnket \u00e9r\u0151 terhel\u00e9s mind a gerincen, mind az als\u00f3 v\u00e9gtagokon nem a csontos szerkezetekre, hanem a tehervisel\u00e9sre alkalmatlan l\u00e1gyr\u00e9szekre nehezedik. M\u00f3dosul a testtart\u00e1s\u00e9rt felel\u0151s izmok lefut\u00e1sa. Lesznek megr\u00f6vid\u00fclt, t\u00falterhelt \u00e9s megny\u00falt, elgyeng\u00fclt izmok. Felborul az izomegyens\u00faly, a v\u00e1zizmoknak j\u00f3val nagyobb er\u0151t kell kifejteni\u00fck. Mindez kezdetben csak az izmok m\u0171k\u00f6d\u00e9s\u00e9ben okoz zavart, k\u00e9s\u0151bb f\u00e1jdalom forr\u00e1sa lehet, valamint hozz\u00e1j\u00e1rulhat a gerinc \u00e9s az als\u00f3 v\u00e9gtag \u00edz\u00fcleteinek kop\u00e1sos megbeteged\u00e9seihez.<\/p><p>A tart\u00e1s\u00e9rt felel\u0151s izmok ereje \u00e9s rugalmass\u00e1ga speci\u00e1lis mozg\u00e1ssal fejleszthet\u0151 \u00e9s fenntarthat\u00f3. A helyes testtart\u00e1s tanul\u00e1ssal \u00e9s gyakorl\u00e1ssal kialak\u00edthat\u00f3, tudatos\u00edthat\u00f3, \u00e9s automatiz\u00e1lhat\u00f3.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0954dda elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0954dda\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-55330ee\" data-id=\"55330ee\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-95b14a4 elementor-widget elementor-widget-text-editor\" data-id=\"95b14a4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>A helyes testtart\u00e1s<\/strong><\/p><ul><li>Alap\u00e1ll\u00e1skor a <em>l\u00e1bak<\/em> v\u00e1ll sz\u00e9less\u00e9g\u0171 terpeszben vannak. A l\u00e1bfejek el\u0151re n\u00e9znek, se befel\u00e9, se kifel\u00e9 ne ford\u00edtsuk \u0151ket. <em>T\u00e9rdek<\/em> ny\u00fajtott helyzetben, de nem t\u00falzottan h\u00e1tra fesz\u00edtve. Mindk\u00e9t l\u00e1bra egyform\u00e1n terhel\u00fcnk.<\/li><li><em>Medence<\/em> k\u00f6z\u00e9phelyzetben. A medence be\u00e1ll\u00edt\u00e1sa kulcsfontoss\u00e1g\u00fa. Tegy\u00fck egyik kez\u00fcnket a hasunkra, m\u00e1sikat a derekunkra. A medenc\u00e9nket engedj\u00fck az el\u00f6l majd a h\u00e1tul l\u00e9v\u0151 kez\u00fcnkbe ez\u00e1ltal \u00e9rezz\u00fck meg az el\u0151re- \u00e9s hatrabillent\u00e9st. A k\u00e9t v\u00e9ghelyzet k\u00f6z\u00f6tt hasbeh\u00faz\u00e1ssal \u00e9s a farizmok megfesz\u00edt\u00e9s\u00e9vel tudjunk medenc\u00e9nket k\u00f6z\u00e9phelyzetben, optim\u00e1lis d\u0151l\u00e9ssz\u00f6gben tartani. Ilyen medencetart\u00e1s mellett der\u00e9kt\u00e1jon, oldaln\u00e9zetben egy enyhe \u00edv\u0171 homorulat l\u00e1tsz\u00f3dik, az \u00e1gy\u00e9ki g\u00f6rb\u00fclet megfelel\u0151.<\/li><li>\u00c1ll\u00edtsuk be a megfelel\u0151 <em>h\u00e1ti g\u00f6rb\u00fclet<\/em>et. A medence k\u00f6z\u00e9phelyzetben tart\u00e1sa, valamint a megfelel\u0151 \u00e1gy\u00e9ki g\u00f6rb\u00fclet megtart\u00e1sa mellett a mellkas kiemel\u00e9s\u00e9vel, a v\u00e1llak h\u00e1tra \u00e9s lefele h\u00faz\u00e1s\u00e1val, valamint a lapock\u00e1k als\u00f3 cs\u00facsainak egym\u00e1shoz val\u00f3 k\u00f6zel\u00edt\u00e9s\u00e9vel \u00e9rj\u00fck el. Ebben az esetben, oldaln\u00e9zetben a h\u00e1ti szakaszon egy enyhe \u00edv\u0171 dombor\u00falat rajzol\u00f3dik ki.<\/li><li>A <em>nyaki gerincszakasz<\/em> \u00e9s a fej k\u00f6z\u00e9phelyzetben. \u00c1llunkat kiss\u00e9 h\u00e1tra h\u00fazva, fejtet\u0151vel felfel\u00e9 ny\u00fajt\u00f3zva \u00e9rj\u00fck el az ide\u00e1lis nyak- \u00e9s fejtart\u00e1st. Fej\u00fcnket ne toljuk el\u0151re, tekintet\u00fcnk el\u0151re n\u00e9z. A nyaki gerincen ilyenkor egy enyhe \u00edv\u0171 homorulat l\u00e1that\u00f3.<\/li><li><em>Karjaink<\/em> laz\u00e1n a test\u00fcnk mellett, tenyer\u00fcnk a comb fel\u00e9 n\u00e9z, k\u00f6z\u00e9ps\u0151 ujjunkkal a talaj fel\u00e9 ny\u00fajt\u00f3zunk.<\/li><\/ul><p>T\u00f6rekedj\u00fcnk arra, hogy az el\u0151bb v\u00e1zolt helyes tart\u00e1st megfelel\u0151 izomaktivit\u00e1ssal \u00e9s odafigyel\u00e9ssel, tudatosan, min\u00e9l hosszabb ideig legy\u00fcnk k\u00e9pesek fenntartani a mindennapi tev\u00e9kenys\u00e9geink sor\u00e1n. Mindebben a rendszeres gy\u00f3gytorna sokat seg\u00edt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a466357 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a466357\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8a92c10\" data-id=\"8a92c10\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c3dd8af elementor-widget elementor-widget-text-editor\" data-id=\"c3dd8af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>A gerincv\u00e9delem (ergon\u00f3mia) \u00e1ltal\u00e1nos szab\u00e1lyai<\/strong><\/p><ul><li>A mindennapi tev\u00e9kenys\u00e9geink (munka, otthoni teend\u0151k, sport) sor\u00e1n v\u00e9dj\u00fck gerinc\u00fcnket, alkalmazzuk az ergon\u00f3miai alapelveket.<\/li><li>Minden testhelyzetben (\u00e1ll\u00e1s, \u00fcl\u00e9s, fekv\u00e9s) \u00e9s munkafolyamatokban \u00fcgyelj\u00fcnk a helyes testtart\u00e1sra.<\/li><li>Ker\u00fclj\u00fck a gerinc sz\u00e1m\u00e1ra megterhel\u0151, hossz\u00fa ideig tart\u00f3 statikus poz\u00edci\u00f3kat (t\u00f6bb \u00f3r\u00e1n \u00e1t tart\u00f3 \u00fcl\u00e9s, hosszas \u00e1csorg\u00e1st). Testhelyzet\u00fcnket gyakran v\u00e1ltoztassuk.<\/li><li>Ker\u00fclj\u00fck a neh\u00e9z t\u00e1rgyak emel\u00e9s\u00e9t (f\u0151leg helytelen emel\u00e9s\u00e9t) \u00e9s a cipeked\u00e9st! Ha m\u00e9gis sz\u00fcks\u00e9g van r\u00e1, mindezt egyenes t\u00f6rzzsel tegy\u00fck.<\/li><li>Mell\u0151z\u00fck a gerinc sz\u00e1m\u00e1ra terhel\u0151, \u201erossz\u201d mozdulatokat! Els\u0151sorban az el\u0151re hajl\u00e1st \u00e9s er\u0151teljes csavarod\u00e1st, valamint az ebb\u0151l a helyzetb\u0151l t\u00f6rt\u00e9n\u0151 emel\u00e9st \u00e9s hirtelen mozdulatokat.<\/li><li>Tartsuk be a terhel\u00e9s \u00e9s pihen\u00e9s egyens\u00faly\u00e1t! Aludjunk eleget, pihenj\u00fcnk ergon\u00f3miailag megfelel\u0151 k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt \u00e9s megfelel\u0151 testhelyzetben.<\/li><li>T\u00f6rekedj\u00fcnk a mozg\u00e1sszeg\u00e9ny \u00e9letm\u00f3d megv\u00e1ltoztat\u00e1s\u00e1ra, ker\u00fclj\u00fck az inaktivit\u00e1st! Helyezz\u00fck el\u0151t\u00e9rbe a rendszeres mozg\u00e1st, gyalogoljunk, sportoljunk, c\u00e9lzottan er\u0151s\u00edts\u00fck t\u00f6rzsizmainkat.<\/li><li>A reggeli \u00e9bred\u00e9st k\u00f6vet\u0151en csak p\u00e1r \u00f3ra eltelt\u00e9vel v\u00e9gezz\u00fcnk nagyobb terhel\u00e9st okoz\u00f3 sporttev\u00e9kenys\u00e9get, intenz\u00edv gerinctorn\u00e1t.<\/li><li>Sz\u00e1njunk id\u0151t kikapcsol\u00f3d\u00e1sra, ellazul\u00e1sra.<\/li><li>Az izomf\u00e1rad\u00e1s \u00e9s a g\u00f6rcs int\u0151 jel, lehet\u0151s\u00e9g szerint szak\u00edtsuk meg a kiv\u00e1lt\u00f3 tev\u00e9kenys\u00e9get, ne v\u00e1rjuk meg a f\u00e1jdalom kialakul\u00e1s\u00e1t.<\/li><li>Oldjuk a stressz \u00e9s t\u00falterhel\u00e9s okozta f\u00e1jdalmas izomfesz\u00fcl\u00e9st, izomg\u00f6rcs\u00f6t k\u00fcl\u00f6nb\u00f6z\u0151 relax\u00e1ci\u00f3s technik\u00e1kkal \u00e9s massz\u00e1zzsal.<\/li><li>\u00dcgyelj\u00fcnk tests\u00falyunkra! Tudatos t\u00e1pl\u00e1lkoz\u00e1ssal \u00e9s rendszeres testmozg\u00e1ssal tartsuk megfelel\u0151 kond\u00edci\u00f3ban magunkat.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db45e6f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db45e6f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bf40d2f\" data-id=\"bf40d2f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e1cecff elementor-widget elementor-widget-text-editor\" data-id=\"e1cecff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Szerz\u0151: <em>Moln\u00e1r Katalin gy\u00f3gytorn\u00e1sz &#8211; fizioterapeuta<\/em><\/strong><\/p><p>Forr\u00e1s: <em>Dr. Ferenc M\u00e1ria &#8211; Gerinckontroll, Tart\u00e1skorrekci\u00f3: Magyar Gerincgy\u00f3gy\u00e1szati T\u00e1rsas\u00e1g 2003 \u00e9s David J. Magee &#8211; Orthopedic physical assessment<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Sokat lehet hallani \u00e9s olvasni arr\u00f3l, hogy az embert \u00e9r\u0151 gerincbetegs\u00e9gek z\u00f6m\u00e9ben annak k\u00f6sz\u00f6nhet\u0151ek, hogy k\u00e9t l\u00e1bra emelkedt\u00fcnk. Ez r\u00e9szben igaz, de a probl\u00e9ma sokkal ink\u00e1bb abban rejlik, hogy test\u00fcnket gerinc\u00fcnket az \u00e9let\u00fcnk sor\u00e1n nem megfelel\u0151en haszn\u00e1ljuk, helytelen\u00fcl terhelj\u00fck. Nagyon leegyszer\u0171s\u00edtve az emberi testet nem arra \u201etervezt\u00e9k\u201d, hogy eg\u00e9sz nap \u00fclj\u00f6n, sokkal ink\u00e1bb arra, hogy &#8230; <a title=\"A gerincv\u00e9delem alapvet\u0151 szab\u00e1lyai\" class=\"read-more\" href=\"https:\/\/piriformismed.hu\/en\/gerincvedelem\/\" aria-label=\"More on A gerincv\u00e9delem alapvet\u0151 szab\u00e1lyai\">Read more<\/a><\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-2974","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/piriformismed.hu\/en\/wp-json\/wp\/v2\/posts\/2974","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/piriformismed.hu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/piriformismed.hu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/piriformismed.hu\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/piriformismed.hu\/en\/wp-json\/wp\/v2\/comments?post=2974"}],"version-history":[{"count":32,"href":"https:\/\/piriformismed.hu\/en\/wp-json\/wp\/v2\/posts\/2974\/revisions"}],"predecessor-version":[{"id":4457,"href":"https:\/\/piriformismed.hu\/en\/wp-json\/wp\/v2\/posts\/2974\/revisions\/4457"}],"wp:attachment":[{"href":"https:\/\/piriformismed.hu\/en\/wp-json\/wp\/v2\/media?parent=2974"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/piriformismed.hu\/en\/wp-json\/wp\/v2\/categories?post=2974"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/piriformismed.hu\/en\/wp-json\/wp\/v2\/tags?post=2974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}