{"id":4958,"date":"2026-05-26T23:28:33","date_gmt":"2026-05-26T23:28:33","guid":{"rendered":"https:\/\/illyrianinfo.com\/?p=4958"},"modified":"2026-05-26T23:28:33","modified_gmt":"2026-05-26T23:28:33","slug":"pas-nje-dite-te-gjate-ulur-bejeni-patjeter-kete-shtrirje-ndihmon-shpinen-dhe-ijet","status":"publish","type":"post","link":"https:\/\/illyrianinfo.com\/?p=4958","title":{"rendered":"Pas nj\u00eb dite t\u00eb gjat\u00eb ulur, b\u00ebjeni patjet\u00ebr k\u00ebt\u00eb shtrirje: Ndihmon shpin\u00ebn dhe ij\u00ebt"},"content":{"rendered":"<div>\n<p><strong>Fizioterapeut\u00ebt thon\u00eb se shtrirja e muskujve p\u00ebrkul\u00ebs t\u00eb ij\u00ebve mund t\u00eb leht\u00ebsoj\u00eb tensionin, t\u00eb p\u00ebrmir\u00ebsoj\u00eb l\u00ebvizshm\u00ebrin\u00eb dhe t\u00eb ndihmoj\u00eb n\u00eb mbajtjen m\u00eb t\u00eb mir\u00eb t\u00eb trupit<\/strong><\/p>\n<p>Pas nj\u00eb dite t\u00eb gjat\u00eb t\u00eb kaluar ulur, trupi shpesh reagon me ngurt\u00ebsi n\u00eb shpin\u00eb, ij\u00eb dhe pjes\u00ebn e poshtme t\u00eb trupit. Nj\u00eb nga shtrirjet q\u00eb fizioterapeut\u00ebt e rekomandojn\u00eb m\u00eb shpesh \u00ebsht\u00eb shtrirja e muskujve p\u00ebrkul\u00ebs t\u00eb ij\u00ebve, sepse pik\u00ebrisht k\u00ebta muskuj preken m\u00eb shum\u00eb nga q\u00ebndrimi i gjat\u00eb n\u00eb karrige.<\/p>\n<hr\/>\n<p>Muskujt p\u00ebrkul\u00ebs t\u00eb ij\u00ebve lidhin pjes\u00ebn e poshtme t\u00eb shpin\u00ebs me ij\u00ebt dhe marrin pjes\u00eb n\u00eb l\u00ebvizje t\u00eb p\u00ebrditshme si ecja, ngritja, q\u00ebndrimi n\u00eb k\u00ebmb\u00eb dhe ngjitja e shkall\u00ebve. Kur k\u00ebta muskuj shkurtohen ose ngurt\u00ebsohen, mund t\u00eb ndikojn\u00eb n\u00eb pozit\u00ebn e legenit dhe t\u00eb shtyll\u00ebs kurrizore, duke shkaktuar parehati dhe kufizim t\u00eb l\u00ebvizjes.<\/p>\n<p>Q\u00ebndrimi i gjat\u00eb ulur mund ta shtyj\u00eb legenin p\u00ebrpara dhe t\u00eb rris\u00eb presionin n\u00eb pjes\u00ebn e poshtme t\u00eb shpin\u00ebs. Prandaj, shtrirja e rregullt ndihmon n\u00eb kthimin e elasticitetit t\u00eb muskujve, n\u00eb zvog\u00eblimin e tensionit dhe n\u00eb p\u00ebrmir\u00ebsimin e q\u00ebndrimit trupor, shkruan Eatingwell, p\u00ebrcjell Telegrafi.<\/p>\n<p><strong>Si b\u00ebhet shtrirja e muskujve p\u00ebrkul\u00ebs t\u00eb ij\u00ebve?<\/strong><\/p>\n<p>Vendosuni n\u00eb pozicion gjysm\u00eb t\u00eb gjunj\u00ebzuar: nj\u00ebri gju n\u00eb dysheme, nd\u00ebrsa k\u00ebmba tjet\u00ebr p\u00ebrpara, me shput\u00ebn t\u00eb vendosur n\u00eb tok\u00eb. Trupi duhet t\u00eb q\u00ebndroj\u00eb drejt, nd\u00ebrsa duart mund t\u2019i mbani n\u00eb ij\u00eb.<\/p>\n<p>Pastaj t\u00ebrhiqeni leht\u00eb legenin prapa, pa e harkuar pjes\u00ebn e poshtme t\u00eb shpin\u00ebs. Ngadal\u00eb shtyjeni pesh\u00ebn e trupit p\u00ebrpara derisa t\u00eb ndieni shtrirje n\u00eb pjes\u00ebn e p\u00ebrparme t\u00eb ij\u00ebs s\u00eb k\u00ebmb\u00ebs q\u00eb \u00ebsht\u00eb prapa.<\/p>\n<p>Mbajeni k\u00ebt\u00eb pozicion p\u00ebr 20 deri n\u00eb 40 sekonda, duke marr\u00eb frym\u00eb qet\u00eb. Pastaj p\u00ebrs\u00ebriteni n\u00eb an\u00ebn tjet\u00ebr.<\/p>\n<p>E r\u00ebnd\u00ebsishme \u00ebsht\u00eb q\u00eb shtrirja t\u00eb jet\u00eb e k\u00ebndshme, jo e dhimbshme. Mos e shtyni trupin me forc\u00eb dhe mos u p\u00ebrkulni shum\u00eb p\u00ebrpara.<\/p>\n<p class=\"shortcode-media shortcode-media-rebelmouse-image\">  <\/p>\n<p><strong>Ushtrime t\u00eb tjera q\u00eb mund t\u00eb ndihmojn\u00eb<\/strong><\/p>\n<p>P\u00ebrve\u00e7 k\u00ebsaj shtrirjeje, fizioterapeut\u00ebt rekomandojn\u00eb edhe shtrirjen e muskujve t\u00eb pasm\u00eb t\u00eb kofsh\u00ebs, rrotullimin e pjes\u00ebs s\u00eb sip\u00ebrme t\u00eb shpin\u00ebs dhe shtrirjen e muskujve gluteal\u00eb, t\u00eb njohur si ushtrimi \u201ckat\u00ebrshi\u201d. K\u00ebto l\u00ebvizje mund t\u00eb ndihmojn\u00eb n\u00eb p\u00ebrmir\u00ebsimin e l\u00ebvizshm\u00ebris\u00eb s\u00eb ij\u00ebve dhe n\u00eb uljen e tensionit n\u00eb pjes\u00ebn e poshtme t\u00eb shpin\u00ebs.<\/p>\n<p><strong>A \u00ebsht\u00eb e sigurt p\u00ebr t\u00eb gjith\u00eb?<\/strong><\/p>\n<p>N\u00eb shumic\u00ebn e rasteve, kjo shtrirje \u00ebsht\u00eb e sigurt n\u00ebse b\u00ebhet ngadal\u00eb dhe pa teprim. Megjithat\u00eb, personat q\u00eb kan\u00eb dhimbje t\u00eb forta n\u00eb ij\u00eb, n\u00eb shpin\u00eb, ose kan\u00eb pasur l\u00ebndim t\u00eb fresk\u00ebt, duhet t\u00eb k\u00ebshillohen me mjekun ose fizioterapeutin para se ta p\u00ebrfshijn\u00eb n\u00eb rutin\u00ebn e p\u00ebrditshme.<\/p>\n<p>N\u00ebse dhimbja ose parehatia vazhdon m\u00eb shum\u00eb se 30 deri n\u00eb 60 minuta pas shtrirjes, kjo mund t\u00eb jet\u00eb shenj\u00eb se ushtrimi \u00ebsht\u00eb b\u00ebr\u00eb me teprim. <strong>\/Telegrafi\/<\/strong><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fizioterapeut\u00ebt thon\u00eb se shtrirja e muskujve p\u00ebrkul\u00ebs t\u00eb ij\u00ebve mund t\u00eb leht\u00ebsoj\u00eb tensionin, t\u00eb p\u00ebrmir\u00ebsoj\u00eb l\u00ebvizshm\u00ebrin\u00eb dhe t\u00eb ndihmoj\u00eb n\u00eb mbajtjen m\u00eb t\u00eb mir\u00eb t\u00eb trupit Pas nj\u00eb dite t\u00eb gjat\u00eb t\u00eb kaluar ulur, trupi shpesh reagon me ngurt\u00ebsi n\u00eb shpin\u00eb, ij\u00eb dhe pjes\u00ebn e poshtme t\u00eb trupit. Nj\u00eb nga shtrirjet q\u00eb fizioterapeut\u00ebt e rekomandojn\u00eb [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4959,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":""},"categories":[15],"tags":[],"tmauthors":[],"class_list":["post-4958","post","type-post","status-publish","format-standard","has-post-thumbnail","category-world"],"_links":{"self":[{"href":"https:\/\/illyrianinfo.com\/index.php?rest_route=\/wp\/v2\/posts\/4958","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/illyrianinfo.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/illyrianinfo.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/illyrianinfo.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/illyrianinfo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4958"}],"version-history":[{"count":0,"href":"https:\/\/illyrianinfo.com\/index.php?rest_route=\/wp\/v2\/posts\/4958\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/illyrianinfo.com\/index.php?rest_route=\/wp\/v2\/media\/4959"}],"wp:attachment":[{"href":"https:\/\/illyrianinfo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/illyrianinfo.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/illyrianinfo.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4958"},{"taxonomy":"tmauthors","embeddable":true,"href":"https:\/\/illyrianinfo.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftmauthors&post=4958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}