Hieroja vinkkaa: Näin pidät hartiajumit poissa ja parannat ryhtiäsi

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Millaista hierontatarvetta olisi? “Niskat ja hartiat ovat jumissa, ryhti on lysähtänyt ja toivoisin näihin ongelmiin apua”.

Tällainen aloituskeskustelu on tuttua UniSportin hierojalle Timo Strandille, jonka pakeille saavutaan yleisimmin juuri niska-hartiaseudun jumien vuoksi. Päätteen edessä ryhti yleensä ”lässähtää”, jolloin rintalihakset kiristyvät ja selän lihakset venyvät liikaa. Timon päivittäisistä asiakkaista noin 80 prosenttia hakeutuu hierontaan näistä syistä.

Jotta saisimme helpotettua niskajumeista ja ryhtiongelmista kärsivien arkea, kävimme kysymässä Timolta parhaat vinkit ryhdin parantamiseen ja niska-hartiaseudun vaivojen ennaltaehkäisemiseen.

TIMON JOKAPÄIVÄISET ARJEN VINKIT:

X Älä vietä pitkiä aikoja staattisessa työ- tai opiskeluasennossa. Tuoreen korkeakouluopiskelijoiden terveystutkimuksen mukaan opiskelijat istuvat keskimäärin lähes 11 tuntia päivässä, joten tauotus on äärimmäisen tärkeää. Istumisen ja seisomisen suhde olisi hyvä muistaa, ei liikaa kumpaakaan!

x Edellä mainittuun liittyen istumista voit tauottaa esimerkiksi ottamalla työpisteellesi pienen vesipullon, jota käyt täyttämässä säännöllisesti. Tällä tavalla lyöt kaksi kärpästä yhdellä iskulla kun huolehdit nesteytyksestä ja saat pientä aktiivisuutta päivääsi.

x Oikeanlaisella lihaskuntoharjoittelulla pystyy tehokkaasti ennaltaehkäisemään hartiajumeja. Salitreenissä kannattaa keskittyä liikkeisiin, joissa käsille tulee taakse päin vetäviä ja ylöspäin työntäviä liikkeitä. Jos olet epävarma tekniikoista, kannattaa hyödyntää UniSportin ilmaisia opastus ja neuvonta -aikoja.

x Hyödynnä kampuksilla järjestettävät ilmaiset taukojumpat tai tee omalla työpisteelläsi nettitaukojumpan ohjeen mukaisesti.

x Muista monipuolisuus liikkumisessasi. Kokeile esimerkiksi joogaa yhtenä päivänä ja bodypumppia toisena, ei aina samanlaista rasitusta keholle. Venyttely ja tukilihasten vahvistaminen pitävät kivut ja kireydet loitolla.

x Ja tietenkin muista huomioida oikea istuma-asentosi (tuolin/pöydän korkeus, istumasyvyys, selänasento)!

Hieroja pystyy muutamalla helpolla testillä kartoittamaan liikerajoitteita, jotka ovat yleensä osasyynä erilaisiin ryhtiongelmiin.

 

HIERONTA AVUKSI:

x  Varaa aika hierontaan HETI, kun huomaat oireita ja jumeja. Mitä aikaisemmin hieroja pääsee avaamaan jumisia paikkoja ja antamaan yksilölliset ohjeet omatoimiseen venyttelyyn ja kehonhuoltoon sitä parempi.

x Jos olet pahasti jumissa, varaa alkuun esimerkiksi yksi hieronta viikkoon kuukauden ajan tilanteesta riippuen. Tämän jälkeen yleensä riittää ylläpitävä hieronta 4-6 viikon välein varsinkin, kun tekee  hierontojen välissä säännöllisesti omatoimista harjoittelua ja jaksottaa istumista aikaisemmin mainitsemillani keinoilla.

x Lisää neuvoja ja ohjeita saat (ja niitä pitääkin kysyä 😉 ) hierojiltamme. 🙂

 

Teksti ja kuvat: Jussi Pesola

 

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    Chumphon’s reputation for being beautiful Suitable for tourists who love diving. Both shallow and deep water Because there is a great abundance of marine resources. white sand beach full of fish and coral The interesting attractions of Chumphon National Park, such as “Koh Matra”,04-08-2021 by hunny go to website:https://ipro191.com/

  446. A Thai province, Phuket’s main city is also called Phuket. It is a large island province and is filled with several islands located in the western coast of the country. Also filled with scenic beaches which feature various luxury resorts, private beach bungalows and traditional accommodations for visitors. These beaches are filled with stylish nightclubs and shopping centres. For those who want to spend their time with leisure can also visit golf courses, historical museums, and monuments.

    Phuket is the luxury vacation seeker’s paradise. Travelers come here because of the classy retreats and the best nightlife in South East Asia. Phuket is also a destination of choice for business travellers, corporate groups and those who are looking to find an ideal venue for their bachelor’s or bachelorette parties. The bustling streets of Phuket are ongoing with life 24×7 and the party never ends here. The travellers looking for some pampering can also spend their time at the spa resorts situated around the many beaches.
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  500. 0Have you ever?? When you fill out a form or quiz in Google Forms and accidentally refresh the screen change device or turn off the screen which is the main reason for data loss. And we have to fill out all the new forms. But recently, this problem will be gone when Google (Google) announced the addition of a feature to save form autofills in Google Forms.

    To use this feature Users don’t need to do anything, just log in to their Google account. Then fill out the form The system will automatically save the form filling. can continue to fill (However, those recordings are only valid for 30 days after the last edit.)
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    BWing
    07/08/2021

  542. “The deeper that sorrow carves into your being, the more joy you can contain.
    Is not the cup that holds your wine the very cup that was burned in the potter’s oven?
    And is not the lute that soothes your spirit, the very wood that was hollowed with knives?
    When you are joyous, look deep into your heart and you shall find it is only that which has given you sorrow that is giving you joy. When you are sorrowful look again in your heart, and you shall see in truth that you are weeping for that which has been your delight.”
    – Kahlil GibranBY- SUNJI ☞ Click here to See https://ipro191.com/

  848. Naja Shrine
    Naja Shrine or Naja Satai Zhi Shrine Located at Ang Sila Chonburi It is a place that many people are probably well known for. When they come to visit Bangsaen beach, they will come to pay homage to the Naja Shrine. In the area around Ang Sila Market, not far from Bang Saen Beach, Janaja Shrine was originally just a small shrine. With respect to the faith of those who come to worship12-08-2021 by hunny go to website:https://ipro191.com/