Vadba za izboljšanje telesne drže : diplomsko delo

Burgar, Teja (author), Majerič, Matej (mentor)

Hrbtenica je opornica človeškega telesa, ki omogoča pokončno držo. Z analizo mišično-kostnih struktur so raziskovalci določili pravilno fiziološko držo. To je pokončen položaj telesa, pri katerem so mišične strukture kar najbolj sproščene, kostne strukture varovane, poraba energije najmanjša, položaj telesa pa neboleč. Zaradi različnih notranjih in zunanjih dejavnikov se v različnih življenjskih obdobjih človeka položaj telesa spreminja, kar pogosto privede do nefizioloških telesnih drž. Le-te glede na izraženost hrbteničnih krivin in položaj sklepov delimo na kifo-lordotično držo, refleksno držo, vojaško držo, plosk hrbet in skoliotično držo. Strokovnjaki so ugotovili, da je telesna vadba najboljša metoda za preprečevanje nastanka nefiziološke drže ter za izboljšanje in vrnitev telesa v pravilno fiziološko držo. Primerna je tudi za preprečitev in odpravljanje bolečine, ki se pojavi zaradi nefizioloških drž. Namen diplomskega dela je bil, po priporočilih različnih strokovnjakov sestaviti program gimnastičnih vaj za vse vrste nefizioloških drž. Gimnastične vaje sem razdelila v sklope razteznih in krepilnih gimnastičnih vaj, ki so bile izbrane glede na karakteristike posamezne nefiziološke drže. Izbrala sem gimnastične vaje, ki so enostavne in nezahtevne za izvedbo ter tako uporabne za vse vadeče, ne glede na starost in telesno pripravljenost. Upoštevala sem tudi dejstvo, da do nefiziološke telesne drže pogosto prihaja pri ljudeh, ki opravljajo sedeče poklice. S tega vidika je program zasnovan tako, da je po trajanju kratek, za izvedbo pa ne potrebujemo pripomočkov, zato ga lahko izvajamo kjerkoli, tudi v pisarni ali na drugem delovnem mestu. Prav tako je program primeren za vse, ki želijo preprečiti nastanek nefiziološke drže, in tiste, ki se zaradi nepravilne drže z bolečinami v hrbtu že srečujejo.

• Language: Slovenian
• Keywords: fiziološka telesna drža, nefiziološka telesna drža, izboljšanje, program vadbe, gimnastične vaje
• Work type: Bachelor thesis/paper
• Typology: 2.11 - Undergraduate Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2017
• PID: 20.500.12556/RUL-96360
• COBISS.SI-ID: 5290929
• Publication date in RUL: 29.09.2017

Secondary language

• Language: English
• Title: Exercises to improve posture

Abstract

A spine is the backbone of the human body and enables people to stand upright. By analyzing the musculoskeletal structures, the researchers determined the correct physiological posture – the upright position of the body in which the muscular structures are the most relaxed, the bone structure is protected, the body has the lowest energy consumption and its position is painless. During different life stages the position of the body changes which often leads to unphysiological postures due to various internal and external factors. Depending on the size of the spinal curves and the position of the joints those unphysiological postures are divided into five groups: a kylo-lordotic posture, a reflex posture, a military posture, a flat back and a scoliotic posture. Experts have found out that physical exercise is the best way to prevent the formation of unphysiological posture as well as to improve and return the body into a proper physiological posture. Physical exercise is also suitable for preventing and eliminating pain that occurs as a result of any unphysiological posture. The purpose of this thesis was to make a program of gymnastic exercises for all types of unphysiological postures according to the recommendations of various experts. Gymnastic exercises were divided into two groups; stretching and strengthening exercises that were selected according to the characteristics of each individual unphysiological posture. I selected exercises that are simple and easy to perform, hence useful for all practitioners, regardless of the age and level of physical condition. The fact that unphysiological body postures often occur in people who perform sedentary professions was also taken into consideration. From this point of view, the program is designed to be short and does not require any equipment, so we can perform it anywhere, even in the office or any other workplace. The program is also suitable for anyone who wants to prevent the formation of any unphysiological posture and for those who are already dealing with the pain in the back due to their posture.

• Keywords: physiological posture, unphysiological posture, improvement, gymnastic exercises, exercise program