{"id":498,"date":"2024-04-17T19:34:45","date_gmt":"2024-04-17T19:34:45","guid":{"rendered":"https:\/\/pemaejetes.org.al\/?p=498"},"modified":"2024-04-17T19:40:34","modified_gmt":"2024-04-17T19:40:34","slug":"a-keni-ms-ndiqni-keto-15-hapa-te-thjeshte-per-te-relaksuar-trupin-tuaj","status":"publish","type":"post","link":"http:\/\/pemaejetes.org.al\/index.php\/2024\/04\/17\/a-keni-ms-ndiqni-keto-15-hapa-te-thjeshte-per-te-relaksuar-trupin-tuaj\/","title":{"rendered":"A keni MS? Ndiqni k\u00ebto 15 hapa t\u00eb thjesht\u00eb p\u00ebr t\u00eb relaksuar trupin tuaj"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"498\" class=\"elementor elementor-498\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5b5c27ca e-flex e-con-boxed e-con e-parent\" data-id=\"5b5c27ca\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\" data-core-v316-plus=\"true\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-519042e3 elementor-widget elementor-widget-image\" data-id=\"519042e3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 26-03-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"534\" src=\"http:\/\/pemaejetes.org.al\/wp-content\/uploads\/2024\/04\/wwww-1024x683.jpg\" class=\"attachment-large size-large wp-image-500\" alt=\"\" srcset=\"http:\/\/pemaejetes.org.al\/wp-content\/uploads\/2024\/04\/wwww-1024x683.jpg 1024w, http:\/\/pemaejetes.org.al\/wp-content\/uploads\/2024\/04\/wwww-300x200.jpg 300w, http:\/\/pemaejetes.org.al\/wp-content\/uploads\/2024\/04\/wwww-768x512.jpg 768w, http:\/\/pemaejetes.org.al\/wp-content\/uploads\/2024\/04\/wwww.jpg 1429w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ce9a2f2 e-flex e-con-boxed e-con e-parent\" data-id=\"ce9a2f2\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\" data-core-v316-plus=\"true\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-50ff09fb elementor-widget elementor-widget-text-editor\" data-id=\"50ff09fb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 26-03-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Relaksimi progresiv i muskujve ose PMR \u00ebsht\u00eb nj\u00eb teknik\u00eb p\u00ebr leht\u00ebsimin e stresit q\u00eb p\u00ebrdor l\u00ebvizjet e fokusuara t\u00eb muskujve p\u00ebr t\u00eb arritur relaksim total t\u00eb trupit. \u00cbsht\u00eb i popullarizuar n\u00eb mesin e njer\u00ebzve q\u00eb duan t\u00eb heqin qafe tensionin, k\u00ebshtu q\u00eb rekomandohet edhe p\u00ebr njer\u00ebzit me MS. Me PMR, ju duhet t\u00eb kontraktoni dhe relaksoni t\u00eb gjitha grupet kryesore t\u00eb muskujve n\u00eb trup n\u00eb nj\u00eb m\u00ebnyr\u00eb specifike. 15 hapat e m\u00ebposht\u00ebm mund t&#8217;ju ndihmojn\u00eb t\u00eb arrini relaksimin e trupit duke relaksuar nj\u00eb grup muskujsh n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb. Para se t\u00eb filloni ndonj\u00eb aktivitet fizik, sigurohuni q\u00eb t\u00eb konsultoheni me mjekun tuaj.<\/p><p>1) Gjeni nj\u00eb vend t\u00eb qet\u00eb, me ndri\u00e7im t\u00eb dob\u00ebt. Shtrihuni ose uluni.<\/p><p>2) Merrni frym\u00eb thell\u00eb p\u00ebrmes hund\u00ebs. Mbajeni frym\u00ebn p\u00ebr disa sekonda, m\u00eb pas nxirreni plot\u00ebsisht p\u00ebrmes buz\u00ebve pak t\u00eb ndara. P\u00ebrs\u00ebriteni k\u00ebt\u00eb disa her\u00eb. L\u00ebshoni tensionin e grumbulluar.<\/p><p>3) Nd\u00ebrsa ende merrni frym\u00eb ngadal\u00eb, shtr\u00ebngoni t\u00eb dy grushtat sa m\u00eb fort q\u00eb t\u00eb mundeni. Shtr\u00ebngoni t\u00eb dy bicepsin dhe mbajeni p\u00ebr disa sekonda. Mund t&#8217;ju duhet t&#8217;i mbani krah\u00ebt p\u00ebrpara ose n\u00eb an\u00ebt tuaja p\u00ebr t\u00eb lejuar tkurrjen dhe relaksimin. L\u00ebshoni tensionin dhe ndjeni se ai zhduket. Vini re ndryshimin n\u00eb ndjesi. Kujdesuni q\u00eb t\u00eb \u00e7lironi tensionin n\u00eb gishta, duar dhe krah\u00eb.<\/p><p>4) M\u00eb pas p\u00ebrhapni pak gishtat dhe l\u00ebrini duart t\u00eb bien n\u00eb preh\u00ebr ose n\u00eb an\u00ebn tuaj. Mundohuni t&#8217;i mbani grushtat hapur dhe ndjeni se gjurma e fundit\u00a0<a href=\"https:\/\/neuronet.rs\/ms\/ms-i-prolecna-sezona-alergija\/\">e tensionit<\/a>\u00a0zhduket\u00a0. Vazhdoni t\u00eb merrni frym\u00eb brenda dhe jasht\u00eb shum\u00eb ngadal\u00eb. Ndjeni ngroht\u00ebsin\u00eb dhe r\u00ebndimin q\u00eb lindin nd\u00ebrsa\u00a0<a href=\"https:\/\/neuronet.rs\/ms\/kako-sam-upoznala-svoju-novu-prijateljicu-multiplu-sklerozu\/\">trupi juaj<\/a>\u00a0relaksohet.<\/p><p>5) P\u00ebrqendrohuni n\u00eb muskujt e fytyr\u00ebs. Ngrini vetullat sa m\u00eb lart t\u00eb mundeni dhe rrudhni ballin. Pastaj mbyllni syt\u00eb sa m\u00eb shum\u00eb q\u00eb t\u00eb mundeni. M\u00eb pas shtr\u00ebngoni fort dh\u00ebmb\u00ebt. Dhe n\u00eb fund, shtrydhni t\u00eb gjith\u00eb fytyr\u00ebn n\u00eb nj\u00eb &#8220;nyj\u00eb&#8221; (shtrydhni syt\u00eb, goj\u00ebn dhe hund\u00ebn s\u00eb bashku). M\u00eb pas relaksoni muskujt e fytyr\u00ebs.<\/p><p>6) Ngadal\u00eb uleni mjekr\u00ebn drejt gjoksit, m\u00eb pas ngrijeni dhe uleni disa her\u00eb. M\u00eb pas, me shpatulla t\u00eb drejta dhe t\u00eb relaksuara, kthejeni ngadal\u00eb kok\u00ebn n\u00eb an\u00ebn e djatht\u00eb dhe m\u00eb pas kthehuni n\u00eb pozicionin origjinal. Dhe s\u00eb fundi, p\u00ebrs\u00ebrisni ngadal\u00eb t\u00eb gjith\u00eb procesin duke e kthyer kok\u00ebn majtas.<\/p><p>7) Merrni frym\u00eb thell\u00eb, sa m\u00eb thell\u00eb q\u00eb mundeni. Mbushni mushk\u00ebrit\u00eb dhe mbajeni frym\u00ebn p\u00ebr pes\u00eb sekonda, m\u00eb pas relaksohuni dhe nxirrni frym\u00ebn p\u00ebrmes buz\u00ebve pak t\u00eb hapura.<\/p><p>8) Kushtojini v\u00ebmendje shpatullave tuaja. Filloni duke ngritur shpatullat (drejt vesh\u00ebve) dhe mbajini ato p\u00ebr pes\u00eb sekonda. Pastaj ngadal\u00eb ktheni shpatullat tuaja n\u00eb pozicionin e fillimit. P\u00ebrfundoni duke l\u00ebvizur shpatullat p\u00ebrpara drejt gjoksit dhe shpin\u00ebs disa her\u00eb.<\/p><p>9) Mb\u00ebshtetni shpin\u00ebn n\u00eb nj\u00eb karrige ose nj\u00eb sip\u00ebrfaqe t\u00eb fort\u00eb, drejtoni shtyll\u00ebn kurrizore dhe l\u00ebvizni me kujdes trupin p\u00ebrpara n\u00eb m\u00ebnyr\u00eb q\u00eb shpina t\u00eb kthehet n\u00eb nj\u00eb hark, m\u00eb pas kthehuni n\u00eb pozicionin origjinal. N\u00ebse kjo teknik\u00eb shkakton\u00a0<a href=\"https:\/\/neuronet.rs\/ms\/kako-godine-zivota-uticu-na-simptome-i-progresiju-ms\/\">dhimbje<\/a>\u00a0ose parehati, mund ta kaloni at\u00eb dhe t\u00eb kaloni n\u00eb grupin tjet\u00ebr t\u00eb muskujve.<\/p><p>10) P\u00ebrqendroni v\u00ebmendjen tuaj n\u00eb stomakun tuaj. Filloni duke futur stomakun sa m\u00eb shum\u00eb q\u00eb t\u00eb mundeni. M\u00eb pas relaksohuni, m\u00eb pas shtrydhni t\u00eb gjitha grupet e muskujve t\u00eb barkut. Mbajini muskujt e kontraktuar p\u00ebr pes\u00eb sekonda dhe m\u00eb pas relaksohuni, duke i alternuar disa her\u00eb.<\/p><p>11) K\u00ebmb\u00ebt dhe k\u00ebmb\u00ebt jan\u00eb m\u00eb pas. Ngrini k\u00ebmb\u00ebn e djatht\u00eb duke tendosur muskujt e kofsh\u00ebs dhe t\u00eb vi\u00e7it dhe duke t\u00ebrhequr gishtat e k\u00ebmb\u00ebve drejt jush. M\u00eb pas b\u00ebni t\u00eb nj\u00ebjt\u00ebn gj\u00eb me k\u00ebmb\u00ebn e majt\u00eb. Dhe s\u00eb fundi, ngrini t\u00eb dyja k\u00ebmb\u00ebt s\u00eb bashku dhe shtr\u00ebngoni muskujt e kofsh\u00ebs dhe t\u00eb vi\u00e7it duke p\u00ebrhapur gishtat e k\u00ebmb\u00ebve dhe duke i t\u00ebrhequr sa m\u00eb shum\u00eb drejt vetes.<\/p><p>12) Zgjatni k\u00ebmb\u00ebt pa i ngritur k\u00ebmb\u00ebt. M\u00eb pas t\u00ebrhiqni gishtat e k\u00ebmb\u00ebve drejt vetes pa i ngritur sa m\u00eb shum\u00eb k\u00ebmb\u00ebt. P\u00ebrfundoni duke &#8220;g\u00ebrmuar&#8221; gishtat e k\u00ebmb\u00ebve n\u00eb dysheme.\u00a0<a href=\"https:\/\/neuronet.rs\/ms\/moc-pozitivnih-misli-andreina-4-saveta-za-srecniji-zivot-sa-ms\/\">Relaksohuni<\/a>\u00a0.<\/p><p>13) Gjat\u00eb t\u00eb gjitha ushtrimeve, frym\u00ebmarrja \u00ebsht\u00eb shum\u00eb e thell\u00eb dhe e rregullt. Pasi t\u00eb keni kontraktuar dhe relaksuar nj\u00eb grup t\u00eb caktuar muskujsh, p\u00ebrpiquni t\u00eb mos i l\u00ebvizni derisa t\u00eb keni mbaruar kryerjen e ushtrimeve. Mos i p\u00ebrdorni duart pasi i keni shtr\u00ebnguar, p\u00ebr shembull. P\u00ebrpiquni t\u00eb ruani nj\u00eb gjendje relaksimi n\u00eb zona tashm\u00eb t\u00eb ngushta dhe t\u00eb relaksuara nd\u00ebrsa kaloni n\u00eb grupet e ardhshme t\u00eb muskujve, n\u00eb m\u00ebnyr\u00eb q\u00eb trupi t\u00eb ndihet gjithnj\u00eb e m\u00eb i relaksuar nd\u00ebrsa p\u00ebrparoni. B\u00ebni nj\u00eb pushim prej rreth 30 sekondash midis kontraktimit t\u00eb secilit grup muskujsh.<\/p><p>14) Pasi t\u00eb keni shtr\u00ebnguar dhe relaksuar t\u00eb gjitha grupet kryesore t\u00eb muskujve, shijoni at\u00eb gjendje t\u00eb qet\u00eb p\u00ebr aq koh\u00eb sa t\u00eb doni. Mendoni p\u00ebr ritmin e frym\u00ebmarrjes suaj dhe paqen q\u00eb rrjedh n\u00ebp\u00ebr trupin tuaj.<\/p><p>15) P\u00ebr t\u00eb p\u00ebrfunduar st\u00ebrvitjen, filloni t\u00eb l\u00ebvizni pak duart dhe k\u00ebmb\u00ebt. N\u00ebse jeni shtrir\u00eb, kthehuni n\u00eb an\u00ebn tuaj p\u00ebr disa momente p\u00ebrpara se t\u00eb uleni. Uluni me k\u00ebmb\u00ebt tuaja t\u00eb kryq\u00ebzuara rehat dhe duart n\u00eb gjunj\u00eb p\u00ebr disa minuta p\u00ebr t&#8217;i dh\u00ebn\u00eb vetes koh\u00eb p\u00ebr t\u00eb kaluar nga nj\u00eb gjendje fizike thell\u00ebsisht e relaksuar n\u00eb nj\u00eb gjendje fizike aktive.<\/p><p>Autori: Guy Falkovs<\/p><p>Burimi:\u00a0<a href=\"https:\/\/www.msfocusmagazine.org\/Magazine\/Magazine-Items\/Posted\/15-Easy-Steps-to-Deep-Relaxation\">Fondacioni i skleroz\u00ebs s\u00eb shum\u00ebfisht\u00eb &#8211; 15 hapa t\u00eb thjesht\u00eb drejt relaksimit t\u00eb thell\u00eb (msfocusmagazine.org)<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Relaksimi progresiv i muskujve ose PMR \u00ebsht\u00eb nj\u00eb teknik\u00eb p\u00ebr leht\u00ebsimin e stresit q\u00eb p\u00ebrdor l\u00ebvizjet e fokusuara t\u00eb muskujve p\u00ebr t\u00eb arritur relaksim total t\u00eb trupit. \u00cbsht\u00eb i popullarizuar n\u00eb mesin e njer\u00ebzve q\u00eb duan t\u00eb heqin qafe tensionin, k\u00ebshtu q\u00eb rekomandohet edhe p\u00ebr njer\u00ebzit me MS. Me PMR, ju duhet t\u00eb kontraktoni dhe [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":500,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-498","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-skleroza-multiple"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A keni MS? 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