{"id":3089,"date":"2026-04-21T23:26:51","date_gmt":"2026-04-21T21:26:51","guid":{"rendered":"https:\/\/infoshqip.al\/?p=3089"},"modified":"2026-04-21T23:26:51","modified_gmt":"2026-04-21T21:26:51","slug":"ishiasi-irritohet-nga-qendrimi-ulur-5-ushtrime-qe-lehtesojne-dhimbjen-dhe-ndjesine-qe-zbret-ne-kembe","status":"publish","type":"post","link":"https:\/\/infoshqip.al\/?p=3089","title":{"rendered":"Ishiasi irritohet nga q\u00ebndrimi ulur: 5 ushtrime q\u00eb leht\u00ebsojn\u00eb dhimbjen dhe ndjesin\u00eb q\u00eb zbret n\u00eb k\u00ebmb\u00eb"},"content":{"rendered":"
<\/p>\n

Therje, djegie, mpirje apo rrym\u00eb n\u00eb k\u00ebmb\u00eb? K\u00ebto l\u00ebvizje t\u00eb thjeshta dhe ndryshime n\u00eb rutin\u00eb mund t\u00eb sjellin leht\u00ebsim t\u00eb ndjesh\u00ebm<\/strong><\/p>\n

Q\u00ebndrimi ulur gjat\u00eb gjith\u00eb dit\u00ebs \u00ebsht\u00eb barr\u00eb p\u00ebr t\u00eb gjith\u00eb trupin, sidomos p\u00ebr qaf\u00ebn, shpin\u00ebn, ij\u00ebt dhe k\u00ebmb\u00ebt. Ky pozicion, n\u00eb mas\u00eb t\u00eb madhe i panatyrsh\u00ebm p\u00ebr trupin, mund t\u2019i p\u00ebrkeq\u00ebsoj\u00eb shqet\u00ebsimet nga ishiasi. Dhimbja ther\u00ebse shpesh p\u00ebrhapet nga fundi i shpin\u00ebs n\u00ebp\u00ebr ij\u00eb dhe zbret p\u00ebrgjat\u00eb k\u00ebmb\u00ebs gjat\u00eb uljes ose vozitjes.<\/p>\n

Dhimbja nga ishiasi \u00ebsht\u00eb pasoj\u00eb e shtypjes ose irritimit t\u00eb nervit shiatik, nervi m\u00eb i madh n\u00eb trupin e njeriut, i cili shtrihet nga fundi i shpin\u00ebs, p\u00ebrmes ijeve dhe vitheve, deri posht\u00eb n\u00eb k\u00ebmb\u00eb.<\/p>\n

Si shfaqet dhimbja nga ishiasi?<\/h3>\n

Intensiteti i dhimbjes mund t\u00eb ndryshoj\u00eb, nga shqet\u00ebsime t\u00eb lehta deri te gjendje t\u00eb forta q\u00eb ndikojn\u00eb ndjesh\u00ebm n\u00eb cil\u00ebsin\u00eb e jet\u00ebs. Personat ankohen p\u00ebr:<\/p>\n

\u2022 dhimbje ther\u00ebse
\u2022 djegie ose thumbim
\u2022 ndjesi rryme q\u00eb zbret n\u00eb k\u00ebmb\u00eb
\u2022 mpirje
\u2022 shpim gjilp\u00ebrash
\u2022 dob\u00ebsi n\u00eb k\u00ebmb\u00eb<\/p>\n

Zakonisht dhimbja paraqitet n\u00eb nj\u00ebr\u00ebn an\u00eb t\u00eb trupit dhe p\u00ebrhapet nga fundi i shpin\u00ebs, p\u00ebrmes vitheve, pjes\u00ebs s\u00eb pasme t\u00eb kofsh\u00ebs dhe pulp\u00ebs, deri te shputa. Disa pozicione t\u00eb trupit, sidomos ulja e zgjatur, e irritojn\u00eb m\u00eb shum\u00eb nervin. Dhimbja mund t\u00eb shfaqet edhe gjat\u00eb ngritjes s\u00eb menj\u00ebhershme, p\u00ebrkuljes, ngritjes s\u00eb peshave ose q\u00ebndrimit jo t\u00eb mir\u00eb.<\/p>\n

Kur nervi shiatik ngushtohet, m\u00eb s\u00eb shpeshti p\u00ebr shkak t\u00eb hernies s\u00eb diskut, paraqitet dhimbja. Te personat q\u00eb rrin\u00eb gjat\u00eb ulur rritet shtypja mbi muskujt e thell\u00eb t\u00eb vitheve ose mbi pjes\u00ebn e poshtme t\u00eb shtyll\u00ebs kurrizore. Kjo ngarkes\u00eb e vazhdueshme mund t\u00eb \u00e7oj\u00eb n\u00eb ndezje dhe djegie.<\/p>\n

Nj\u00eb muskul q\u00eb shpesh lidhet me k\u00ebt\u00eb problem \u00ebsht\u00eb piriformisi. Ai ndodhet thell\u00eb n\u00eb regjionin e vitheve dhe ndihmon n\u00eb rrotullimin e ij\u00ebve dhe stabilizimin e legenit gjat\u00eb ecjes. Kur tendoset ose acarohet, mund t\u00eb shtyp\u00eb nervin dhe t\u00eb shkaktoj\u00eb dhimbje t\u00eb ngjashme me ishiasin. <\/p>\n

Pse ulja e p\u00ebrkeq\u00ebson ishiasin?<\/strong><\/p>\n

Ulja rrit ndjesh\u00ebm shtypjen mbi disqet e shtyll\u00ebs kurrizore, m\u00eb shum\u00eb se q\u00ebndrimi n\u00eb k\u00ebmb\u00eb ose shtrirja. Kur ulemi keq, legeni anohet dhe fundi i shpin\u00ebs rrumbullakohet, gj\u00eb q\u00eb krijon shtypje mbi rr\u00ebnj\u00ebt nervore.<\/p>\n

P\u00ebrve\u00e7 k\u00ebsaj, ulja e zgjatur shkakton shtr\u00ebngim t\u00eb muskujve p\u00ebrkul\u00ebs t\u00eb ij\u00ebve dhe dob\u00ebsim t\u00eb muskujve t\u00eb vitheve. Kjo pabaraspesh\u00eb e detyron piriformisin t\u00eb punoj\u00eb m\u00eb shum\u00eb, duke rritur irritimin dhe shtypjen mbi nervin shiatik, transmeton Telegrafi.<\/p>\n

\"\" ChatGPT<\/small><\/p>\n

5 ushtrime efikase<\/h2>\n

Ekspert\u00ebt k\u00ebshillojn\u00eb ushtrime t\u00eb buta shtrirjeje dhe l\u00ebvizjeje. N\u00ebse dhimbja shtohet gjat\u00eb ushtrimit, ndaloni dhe k\u00ebshillohuni me mjekun.<\/p>\n

1. Shtrirja e piriformisit ulur<\/strong><\/p>\n

\u2022 Uluni drejt me shputat n\u00eb dysheme.
\u2022 Vendoseni k\u00ebmb\u00ebn e dhimbshme mbi gjurin tjet\u00ebr, n\u00eb form\u00eb kat\u00ebrshi.
\u2022 Mbajeni shpin\u00ebn drejt dhe p\u00ebrkuluni leht\u00eb p\u00ebrpara nga ij\u00ebt.
\u2022 Mbajeni 30 sekonda dhe p\u00ebrs\u00ebriteni n\u00eb an\u00ebn tjet\u00ebr.<\/p>\n

2. Gjuri drejt shpatull\u00ebs s\u00eb kund\u00ebrt<\/strong><\/p>\n

\u2022 Shtrihuni n\u00eb shpin\u00eb me k\u00ebmb\u00ebt drejt.
\u2022 Ngrini k\u00ebmb\u00ebn e djatht\u00eb dhe kapeni gjurin me duar.
\u2022 T\u00ebrhiqeni leht\u00eb drejt shpatull\u00ebs s\u00eb majt\u00eb.
\u2022 Mbajeni 30 sekonda pa dhimbje.<\/p>\n

3. Shtrirja e pjes\u00ebs s\u00eb pasme t\u00eb kofsh\u00ebs n\u00eb k\u00ebmb\u00eb<\/strong><\/p>\n

\u2022 Vendoseni shput\u00ebn mbi nj\u00eb sip\u00ebrfaqe pak m\u00eb t\u00eb lart\u00eb.
\u2022 Mbajeni k\u00ebmb\u00ebn drejt, gishtat lart.
\u2022 P\u00ebrkuluni leht\u00eb p\u00ebrpara me shpin\u00ebn drejt.
\u2022 Mbajeni 20 deri 30 sekonda dhe nd\u00ebrroni k\u00ebmb\u00ebn.<\/p>\n

4. Rrotullimi i shtyll\u00ebs ulur<\/strong><\/p>\n

\u2022 Uluni n\u00eb dysheme me k\u00ebmb\u00ebt drejt.
\u2022 P\u00ebrkulni gjurin e djatht\u00eb dhe kaloni shput\u00ebn mbi k\u00ebmb\u00ebn e majt\u00eb.
\u2022 Mb\u00ebshteteni b\u00ebrrylin e majt\u00eb n\u00eb an\u00ebn e jashtme t\u00eb gjurit t\u00eb djatht\u00eb.
\u2022 Rrotullojeni trupin leht\u00eb djathtas.
\u2022 Mbajeni 30 sekonda dhe p\u00ebrs\u00ebriteni tri her\u00eb.<\/p>\n

5. Poza e p\u00ebllumbit<\/strong><\/p>\n

E njohur n\u00eb joga, \u00ebsht\u00eb shum\u00eb efikase p\u00ebr shtrirjen e thell\u00eb t\u00eb ij\u00ebve.<\/p>\n

\u2022 Filloni me duar dhe gjunj\u00eb n\u00eb dysheme.
\u2022 Silleni gjurin e djatht\u00eb p\u00ebrpara drejt ky\u00e7it t\u00eb dor\u00ebs s\u00eb djatht\u00eb.
\u2022 Zgjateni k\u00ebmb\u00ebn e majt\u00eb prapa.
\u2022 L\u00ebshoni ij\u00ebn drejt dyshemes\u00eb.
\u2022 N\u00ebse ju p\u00ebrshtatet, p\u00ebrkuluni p\u00ebrpara mbi k\u00ebmb\u00ebn e p\u00ebrparme.<\/p>\n

\"\" ChatGPT<\/small><\/p>\n

Si ta kontrolloni ishiasin gjat\u00eb pun\u00ebs?<\/h3>\n

Vet\u00ebm ushtrimet ndonj\u00ebher\u00eb nuk mjaftojn\u00eb n\u00ebse nuk ndryshohen zakonet e p\u00ebrditshme.<\/p>\n

\u2022 Rregulloni uljen:<\/strong> fundi i shpin\u00ebs duhet t\u00eb mb\u00ebshtetet mir\u00eb. N\u00ebse mungon mb\u00ebshtetja, p\u00ebrdorni nj\u00eb peshqir t\u00eb mb\u00ebshtjell\u00eb.
\u2022 Rregulli i 30 minutave:<\/strong> ngrihuni dhe l\u00ebvizni \u00e7do 30 minuta. Edhe ecja e shkurt\u00ebr ndihmon.
\u2022 Pozita e shputave:<\/strong> mbajini shputat drejt n\u00eb dysheme ose mbi mb\u00ebshtet\u00ebse. Kryq\u00ebzimi i k\u00ebmb\u00ebve mund ta p\u00ebrkeq\u00ebsoj\u00eb gjendjen.
\u2022 Hidratimi:<\/strong> marrja e mjaftueshme e l\u00ebngjeve ndihmon elasticitetin e disqeve kurrizore.<\/p>\n

Ekspert\u00ebt theksojn\u00eb se vazhdim\u00ebsia \u00ebsht\u00eb \u00e7el\u00ebsi. Pes\u00eb minuta shtrirje \u00e7do dit\u00eb japin rezultate m\u00eb t\u00eb mira se nj\u00eb or\u00eb ushtrime vet\u00ebm nj\u00eb her\u00eb n\u00eb jav\u00eb.<\/p>\n

N\u00ebse dhimbja nuk largohet, p\u00ebrhapet m\u00eb shum\u00eb ose shoq\u00ebrohet me dob\u00ebsi n\u00eb k\u00ebmb\u00eb, \u00ebsht\u00eb koha t\u00eb k\u00ebrkoni ndihm\u00eb profesionale. Zgjidhja e hershme e shkakut mund t\u00eb parandaloj\u00eb komplikime m\u00eb serioze n\u00eb t\u00eb ardhmen. \/Telegrafi\/<\/strong><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Therje, djegie, mpirje apo rrym\u00eb n\u00eb k\u00ebmb\u00eb? K\u00ebto l\u00ebvizje t\u00eb thjeshta dhe ndryshime n\u00eb rutin\u00eb mund t\u00eb sjellin leht\u00ebsim t\u00eb ndjesh\u00ebm Q\u00ebndrimi ulur gjat\u00eb gjith\u00eb dit\u00ebs \u00ebsht\u00eb barr\u00eb p\u00ebr t\u00eb gjith\u00eb trupin, sidomos p\u00ebr qaf\u00ebn, shpin\u00ebn, ij\u00ebt dhe k\u00ebmb\u00ebt. Ky pozicion, n\u00eb mas\u00eb t\u00eb madhe i panatyrsh\u00ebm p\u00ebr trupin, mund t\u2019i p\u00ebrkeq\u00ebsoj\u00eb shqet\u00ebsimet nga ishiasi. […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-3089","post","type-post","status-publish","format-standard","hentry","category-lajme"],"_links":{"self":[{"href":"https:\/\/infoshqip.al\/index.php?rest_route=\/wp\/v2\/posts\/3089","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/infoshqip.al\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/infoshqip.al\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/infoshqip.al\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/infoshqip.al\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3089"}],"version-history":[{"count":0,"href":"https:\/\/infoshqip.al\/index.php?rest_route=\/wp\/v2\/posts\/3089\/revisions"}],"wp:attachment":[{"href":"https:\/\/infoshqip.al\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/infoshqip.al\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/infoshqip.al\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}