{"id":6416,"date":"2025-12-16T00:15:54","date_gmt":"2025-12-15T22:15:54","guid":{"rendered":"https:\/\/maavagised.ee\/?p=6416"},"modified":"2025-12-16T00:33:31","modified_gmt":"2025-12-15T22:33:31","slug":"seljavalu-suvalihaste-norkuse-korral","status":"publish","type":"post","link":"https:\/\/maavagised.ee\/en\/seljavalu-suvalihaste-norkuse-korral\/","title":{"rendered":"Seljavalu s\u00fcvalihaste n\u00f5rkuse korral"},"content":{"rendered":"

Viimasel ajal on minu juurde j\u00f5udnud palju kliente, kes kurdavad selja valu \u00fcle kuid on treenitud ja aktiivsed. Samas ei t\u00e4henda see, et suuremat t\u00e4helepanu oleks p\u00fc\u00fcratud s\u00fcvalihastele, mis v\u00f5ivad tihtilugu olla just seljaja vaagna valu p\u00f5hjustajateks, Seljavalu on \u00fcks levinumaid kaebusi, ja tihti on selle  p\u00f5hjuseks just s\u00fcvalihaste ehk stabiliseerivate lihaste n\u00f5rkus. S\u00fcvalihased \u2013 transversus abdominis, multifidus, vaagnap\u00f5hjalihased ja diafragma \u2013 moodustavad koos s\u00fcvalihaste s\u00fcsteemi, mis hoiab l\u00fclisamba stabiilsena ja kaitseb seda liigsest koormusest. Kui need lihased on n\u00f5rgad v\u00f5i ei aktiveeru \u00f5igel ajal, langeb koormus pindmistele lihastele ja l\u00fclisamba struktuuridele, mis v\u00f5ib p\u00f5hjustada valu..<\/p>\n

Lihased mis seljavalu v\u00f5ivad p\u00f5hjustada<\/h3>\n

Multifiduse-lihased – paiknevad selgroo k\u00f5rval ja stabiliseerivad l\u00fclidevahelisi liigeseid. N\u00f5rkuse korral tekib mikroliikumine, mis \u00e4rritab liigeseid, sidemeid ja n\u00e4rve.
\nTransversus abdominis e. k\u00f5hu p\u00f5ikilihas – toimib kui \u201ckorsett\u201d, mis hoiab k\u00f5hu\u00f5\u00f5ne r\u00f5hku ja stabiliseerib nimmeosa. Kui see ei t\u00f6\u00f6ta, suureneb surve l\u00fclivaheketastele.
\nVaagnap\u00f5hjalihased ja diafragma – toetavad s\u00fcvalihaste s\u00fcsteemi. Nende tasakaalutus h\u00e4irib kogu kere stabiilsust.<\/p>\n

 Valu ja n\u00f5rkuse p\u00f5hjustavad asendid<\/h3>\n

Pikaajaline istumine n\u00f5rgestab s\u00fcvalihaseid, eriti kui istutakse ettepoole vajudes.
\nSeismine \u00fchel jalal v\u00f5i n\u00f5gusas alaseljas (liigne lordoos) koormab nimmeosa.
\nRaskuste t\u00f5stmine ettepoole kummardudes ilma s\u00fcvalihaste aktiveerimiseta suurendab seljale survet.<\/p>\n

Miks venitused ei sobi n\u00f5rkuse korral<\/h3>\n

Venitused, mis t\u00f5mbavad alaselja veelgi pikemaks (nt ettepoole kummardumine), v\u00f5ivad s\u00fcvalihaste n\u00f5rkuse puhul hoopis suurendada ebastabiilsust. Kuna probleem pole lihaste l\u00fchenemine, vaid nende v\u00e4hene kontroll ja j\u00f5ud, ei lahenda venitused valu p\u00f5hjust. Pigem v\u00f5ivad need s\u00fcvendada ketaste ja liigeste koormust. Isegi kui hetkeks tudub, et venitamine teeb olukorra paremaks siis varsti on valu tagasi ja probleem ainult s\u00fcveneb. Venitused tuleks j\u00e4tta ajaks kui s\u00fcvalihased on harjutustega korralikult t\u00f6\u00f6le pandud.<\/p>\n

Kuidas aru saada, et p\u00f5hjuseks on s\u00fcvalihaste n\u00f5rkus<\/h3>\n

-Valu tekib pika istumise v\u00f5i seismise   j\u00e4rel, mitte niiv\u00f5rd f\u00fc\u00fcsilise pingutuse ajal.
\nTunne, et selg on \u201cebastabiilne\u201d v\u00f5i vajab pidevat toetust.
\n-Valu v\u00e4heneb, kui k\u00f5ht kergelt sisse t\u00f5mmata v\u00f5i kere stabiliseerida.
\n– Pindmised lihased (nt alaselja sirutajad) on pidevalt pinges, kuid s\u00fcvalihased ei aktiveeru.                -Massaa\u017eiterapeut saab v\u00e4ikse testiga kindlaks teha kas probleem v\u00f5ib olla s\u00fcvalihastes<\/p>\n

Sobivad harjutused<\/h3>\n

– S\u00fcvalihaste aktivatsioon lamades: k\u00f5ht kergelt sisse t\u00f5mmata, hoides hingamist rahulikuna.
\n– Multifiduse treening: selili lamades vaagnat kergelt kallutada ja tunnetada s\u00fcvalihaste t\u00f6\u00f6d.
\n– Dead bug ja bird dog harjutused: koordineeritud k\u00e4te-jalgade liikumine, hoides kere stabiilsena.
\n– Vaagnap\u00f5hjalihaste ja diafragma hingamisharjutused: s\u00fcgav hingamine koos kerge k\u00f5hulihaste aktivatsiooniga.<\/p>\n

 Kokkuv\u00f5tteks
\nSeljavalude puhul, mis tulenevad s\u00fcvalihaste n\u00f5rkusest, on v\u00f5tmet\u00e4htsusega stabiilsuse taastamine, mitte venitamine.<\/p>\n

\u00d5igete harjutuste abil saab s\u00fcvalihaseid tugevdada, parandada l\u00fclisamba kontrolli ja v\u00e4hendada valu. S\u00fcvalihaste teadlik treenimine loob tugeva \u201ckorseti\u201d, mis kaitseb selga igap\u00e4evastes tegevustes.<\/p>\n

Targalt tehtud massaa\u017e aitab lisaks harjutustele leevendada valu. <\/p>\n

Kui tundsid enda seljavalu \u00e4ra siis saad massaa\u017ei aja valida siit<\/a>.<\/strong> Soovitame probleemise korral broneerida kindlasti ravimassaa\u017ei<\/a> <\/strong>ja olla valmis tulema kohale ka spordiriietes<\/p>\n

\"\"<\/p>","protected":false},"excerpt":{"rendered":"

Seljavalu v\u00f5ib olla m\u00e4rk s\u00fcvalihaste n\u00f5rkusest \u2013 vaata, kuidas seda \u00e4ra tunda ja leevendada.<\/p>","protected":false},"author":1,"featured_media":6418,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ngg_post_thumbnail":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,64],"tags":[],"class_list":["post-6416","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-massaaz","category-teraapia"],"yoast_head":"\nSeljavalu s\u00fcvalihaste n\u00f5rkuse korral - 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