{"id":3665,"date":"2014-10-02T10:07:19","date_gmt":"2014-10-02T10:07:19","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=3665"},"modified":"2014-10-02T10:07:19","modified_gmt":"2014-10-02T10:07:19","slug":"me-dhemb-qafa-cfare-ushtrimesh-te-bej","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2014\/10\/me-dhemb-qafa-cfare-ushtrimesh-te-bej\/","title":{"rendered":"M\u00eb dhemb qafa. \u00c7far\u00eb ushtrimesh t\u00eb b\u00ebj?"},"content":{"rendered":"<p><strong>&#8211; Kam probleme me qaf\u00ebn dhe u b\u00eb disa koh\u00eb q\u00eb nuk b\u00ebj ushtrime. A mund t\u00eb m\u00eb tregoni disa ushtrime q\u00eb shmangin dhimbjen e qaf\u00ebs, apo e relaksojn\u00eb at\u00eb m\u00eb shum\u00eb? Un\u00eb i kam l\u00ebn\u00eb pas dore ushtrimet, vet\u00ebm p\u00ebr shkak t\u00eb dhimbjeve q\u00eb m\u00eb jep qafa&#8230;<\/strong><\/p>\n<p><strong><em>Mario Instruktori:<\/em><\/strong> &#8211; S\u00eb pari, ju duhet t\u00eb b\u00ebni nj\u00eb vizit\u00eb mjek\u00ebsore p\u00ebr t\u00eb shmangur mund\u00ebsin\u00eb e ndonj\u00eb spondiliartroze. N\u00ebse nuk e keni k\u00ebt\u00eb t\u00eb fundit, me siguri e keni d\u00ebmtuar pak, nd\u00ebrkoh\u00eb q\u00eb jeni ushtruar, ose i keni b\u00ebr\u00eb ushtrimet n\u00eb m\u00ebnyr\u00eb t\u00eb sforcuar. Dhimbja e qaf\u00ebs mund t\u00eb shkaktohet nga shum\u00eb faktor\u00eb, nga pozicionet e gabuara gjat\u00eb dit\u00ebs, tendosja dhe mbingarkesa n\u00eb muskujt e qaf\u00ebs, stresi i tep\u00ebrt ose mungesa e plot\u00eb e ushtrimeve fizike. Gjithsesi, me disa ushtrime t\u00eb lehta, mund t\u2019i leht\u00ebsoni dhimbjet. K\u00ebto ushtrime mund t\u2019i b\u00ebni n\u00eb sht\u00ebpi, n\u00eb palest\u00ebr, por edhe n\u00eb nj\u00eb ambient zyre, n\u00eb momentet kur keni orarin e pushimit. Ushtrimet ndihmojn\u00eb shum\u00eb n\u00eb stabilizimin e rruazave t\u00eb qaf\u00ebs dhe \u00e7lirojn\u00eb tensionin e akumuluar gjat\u00eb dit\u00ebs. E r\u00ebnd\u00ebsishme \u00ebsht\u00eb t\u2019i b\u00ebni ngadal\u00eb dhe duke kontrolluar \u00e7do l\u00ebvizje q\u00eb b\u00ebni. N\u00eb qoft\u00eb se i b\u00ebni t\u00eb sakta ushtrimet, ato do t\u00eb ken\u00eb efektin e duhur dhe sh\u00ebrues t\u00eb dhimbjeve q\u00eb keni. N\u00ebse b\u00ebhen shpejt dhe n\u00eb m\u00ebnyr\u00eb t\u00eb papritur, do ta r\u00ebndoni akoma m\u00eb shum\u00eb gjendjen. Ushtrimet e qaf\u00ebs, n\u00eb nj\u00ebfar\u00eb m\u00ebnyre, jan\u00eb t\u00eb ngjashme me ushtrimet e jog\u00ebs.<\/p>\n<p>Ushtrimi i par\u00eb b\u00ebhet n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb: Q\u00ebndroni n\u00eb k\u00ebmb\u00eb duke kryq\u00ebzuar duart nga mbrapa kurrizit. Palosim nj\u00ebr\u00ebn dor\u00eb duke e shtyr\u00eb at\u00eb leht\u00ebsisht sip\u00ebr kok\u00ebs, kurse dor\u00ebn tjet\u00ebr e kalojm\u00eb n\u00eb k\u00ebnd 90 grad\u00eb, pas shpine. Mbajeni n\u00eb k\u00ebt\u00eb pozicion p\u00ebr jo m\u00eb shum\u00eb se 20-25 sekonda dhe pastaj kaloni n\u00eb an\u00ebn tjet\u00ebr.<\/p>\n<p>Ushtrimi i dyt\u00eb, si\u00e7 jeni p\u00ebrs\u00ebri n\u00eb k\u00ebmb\u00eb ose ulur, me shpin\u00ebn drejt, ngadal\u00eb kthejeni qaf\u00ebn tuaj n\u00eb nj\u00ebr\u00ebn an\u00eb, m\u00eb pas kthejeni s\u00ebrish n\u00eb pozicionin fillestar, prisni disa sekonda dhe pastaj kaloni n\u00eb an\u00ebn tjet\u00ebr. Ky ushtrim e lufton shum\u00eb dhimbjen e qaf\u00ebs. T\u00eb nj\u00ebjt\u00ebn gj\u00eb b\u00ebni dhe me an\u00ebn tjet\u00ebr t\u00eb qaf\u00ebs.<\/p>\n<p>Ushtrimi i tret\u00eb: Me shpin\u00ebn drejt si\u00e7 jeni, rrotullojeni shum\u00eb leht\u00eb kok\u00ebn nga e djathta mbrapa n\u00eb t\u00eb majt\u00eb dhe anasjelltas. B\u00ebjeni k\u00ebt\u00eb nja dy her\u00eb dhe mos harroni t\u00eb mbani shpatullat tuaja sa m\u00eb drejt dhe qaf\u00ebn tuaj, sa m\u00eb t\u00eb relaksuar. P\u00ebrs\u00ebriteni k\u00ebt\u00eb ushtrim edhe n\u00eb m\u00ebnyra t\u00eb tjera, duke e ulur kok\u00ebn p\u00ebrpara e m\u00eb pas, mbrapa.<\/p>\n<p>Ushtrimi i kat\u00ebrt: Si\u00e7 jeni s\u00ebrish drejt, n\u00eb k\u00ebmb\u00eb, nj\u00ebr\u00ebn dor\u00eb vendoseni n\u00eb bel dhe me tjetr\u00ebn kapni kok\u00ebn e t\u00ebrhiqeni duke e p\u00ebrthyer leht\u00eb qaf\u00ebn nga ana e dor\u00ebs q\u00eb ka kapur kok\u00ebn. Mbajeni k\u00ebshtu p\u00ebr pak sekonda. T\u00eb nj\u00ebjt\u00ebn gj\u00eb b\u00ebni edhe me krahun tjet\u00ebr. K\u00ebto ushtrime, p\u00ebrve\u00e7 reduktimit t\u00eb dhimbjeve, ndihmojn\u00eb shum\u00eb n\u00eb largimin e stresit, sh\u00ebrimin e muskujve t\u00eb shpin\u00ebs, qaf\u00ebs dhe leht\u00ebsimin e kok\u00ebs.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8211; Kam probleme me qaf\u00ebn dhe u b\u00eb disa koh\u00eb q\u00eb nuk b\u00ebj ushtrime. A mund t\u00eb m\u00eb tregoni disa ushtrime q\u00eb shmangin dhimbjen e qaf\u00ebs, apo e relaksojn\u00eb at\u00eb m\u00eb shum\u00eb? Un\u00eb i kam l\u00ebn\u00eb pas dore ushtrimet, vet\u00ebm p\u00ebr shkak t\u00eb dhimbjeve q\u00eb m\u00eb jep qafa&#8230; Mario Instruktori: &#8211; S\u00eb pari, ju duhet [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90],"tags":[],"class_list":["post-3665","post","type-post","status-publish","format-standard","hentry","category-instruktori"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/3665","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/comments?post=3665"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/3665\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=3665"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=3665"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=3665"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}