Hieroja vinkkaa: Näin pidät hartiajumit poissa ja parannat ryhtiäsi

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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