{"id":2123,"date":"2019-03-12T10:35:39","date_gmt":"2019-03-12T10:35:39","guid":{"rendered":"https:\/\/artrosorg2\/www-artros-org-37\/?p=2123"},"modified":"2022-11-18T11:43:52","modified_gmt":"2022-11-18T11:43:52","slug":"trana-landryggen","status":"publish","type":"post","link":"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/trana-landryggen\/","title":{"rendered":"Tr\u00e4na l\u00e4ndryggen hemma eller p\u00e5 gym"},"content":{"rendered":"\n<p>Majoriteten av befolkningen drabbas n\u00e5gon g\u00e5ng under livet av sm\u00e4rta eller v\u00e4rk i l\u00e4ndryggen. Det finns m\u00e5nga orsaker, men m\u00e5nga g\u00e5nger beror det p\u00e5 svag muskulatur. Det kan antingen vara svaga muskler i ryggen eller en svag b\u00e5lmuskulatur som ligger bakom besv\u00e4ren. \u00c4r det en svag l\u00e4ndrygg som \u00e4r problemet \u00e4r det en god id\u00e9 att tr\u00e4na l\u00e4ndryggen. Det \u00e4r dock viktigt att tr\u00e4na med r\u00e4tt teknik och att inte \u00f6veranstr\u00e4nga ryggen, d\u00e5 detta kan f\u00f6rv\u00e4rra besv\u00e4ren. Det \u00e4r ocks\u00e5 bra att prata med en l\u00e4kare eller fysioterapeut (sjukgymnast) f\u00f6r att f\u00e5 en diagnos innan man b\u00f6rjar tr\u00e4na ryggen hemma.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.artros.org\/livsstil\/starka-ryggen\/\">Forts\u00e4tt l\u00e4sa om att st\u00e4rka ryggen<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tr\u00e4na l\u00e4ndryggen hemma med enkla \u00f6vningar<\/h2>\n\n\n\n<p>Har man f\u00e5tt klartecken av sin l\u00e4kare eller fysioterapeut kan man b\u00f6rja tr\u00e4na l\u00e4ndryggen hemma. Dessa \u00f6vningar g\u00e5r ocks\u00e5 att utf\u00f6ra f\u00f6r att f\u00f6rebygga framtida besv\u00e4r. T\u00e4nk dock p\u00e5 att l\u00e4sa p\u00e5 ordentligt innan om hur \u00f6vningarna b\u00e4st utf\u00f6rs f\u00f6r att undvika att besv\u00e4ren blir v\u00e4rre.<\/p>\n\n\n\n<p>En \u00f6vning som \u00e4r v\u00e4ldigt vanlig f\u00f6r att tr\u00e4na l\u00e4ndryggen hemma \u00e4r j\u00e4garhunden. H\u00e4r b\u00f6rjar man med att st\u00e5 p\u00e5 alla fyra. H\u00e4nderna placeras axelbrett is\u00e4r och kn\u00e4na b\u00f6r vara direkt under h\u00f6fterna. H\u00e4rifr\u00e5n lyfter man samtidigt en arm upp\u00e5t, fram\u00e5t och motsatt ben upp\u00e5t, bak\u00e5t. D\u00e4refter s\u00e4nker man l\u00e5ngsamt armen och benet igen och byter sedan ben och arm. B\u00e5lmusklerna b\u00f6r vara aktiverade genom hela r\u00f6relsen. Detta st\u00e4rker hela ryggen s\u00e5v\u00e4l som b\u00e5lmuskulaturen.<\/p>\n\n\n\n<p>Det finns flera andra \u00f6vningar som g\u00f6r det m\u00f6jligt att tr\u00e4na l\u00e4ndryggen hemma. F\u00f6r att f\u00e5 ett program med l\u00e4mpliga \u00f6vningar kan man kontakta en fysioterapeut eller personlig tr\u00e4nare. P\u00e5 s\u00e5 vis kan man ocks\u00e5 f\u00e5 tips p\u00e5 hur man kan g\u00f6ra \u00f6vningarna sv\u00e5rare n\u00e4r de blir f\u00f6r l\u00e4tta i takt med att man blir starkare.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">G\u00f6r \u00f6vningar f\u00f6r l\u00e4ndryggen p\u00e5 gym<\/h2>\n\n\n\n<p>F\u00f6r den som f\u00f6redrar att tr\u00e4na l\u00e4ndryggen i samband med annan tr\u00e4ning finns det ocks\u00e5 \u00f6vningar som kan g\u00f6ras p\u00e5 gymmet. En vanlig \u00f6vning \u00e4r ryggextension. H\u00e4r anv\u00e4nder man sig av en speciell b\u00e4nk som finns p\u00e5 gym. Fr\u00e5n startpositionen b\u00f6jer man sig ned\u00e5t och fram\u00e5t, mot golvet, med h\u00e4nderna bakom huvudet. Om man vill g\u00f6ra \u00f6vningen tyngre kan man h\u00e5lla en vikt mot br\u00f6stet. Detta \u00e4r ett utm\u00e4rkt s\u00e4tt att tr\u00e4na l\u00e4ndryggen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Stretcha och tr\u00e4na andra kroppsdelar f\u00f6r mindre ont i l\u00e4ndryggen<\/h2>\n\n\n\n<p>Det \u00e4r ofta sv\u00e5rt att avg\u00f6ra exakt vad som g\u00f6r att man f\u00e5r ont i l\u00e4ndryggen. Det kan exempelvis handla om monoton belastning eller tunga lyft med felaktig teknik. Det \u00e4r dock inte alltid orsaken ligger i ryggen. M\u00e5nga g\u00e5nger orsakas v\u00e4rk i l\u00e4ndryggen ist\u00e4llet av stelhet i baksida l\u00e5r, stela h\u00f6ftb\u00f6jare eller svag b\u00e5lmuskulatur. I dessa fall \u00e4r det en b\u00e4ttre id\u00e9 att g\u00f6ra \u00f6vningar som t.ex. plankan eller h\u00f6ftlyft. Man kan ocks\u00e5 l\u00e4gga extra fokus p\u00e5 att stretcha hela baksidan av kroppen, men framf\u00f6rallt rumpa och baksida l\u00e5r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Majoriteten av befolkningen drabbas n\u00e5gon g\u00e5ng under livet av sm\u00e4rta eller v\u00e4rk i l\u00e4ndryggen. Det finns m\u00e5nga orsaker, men m\u00e5nga g\u00e5nger beror det p\u00e5 svag muskulatur. Det kan antingen vara svaga muskler i ryggen eller en svag b\u00e5lmuskulatur som ligger bakom besv\u00e4ren. \u00c4r det en svag l\u00e4ndrygg som \u00e4r problemet \u00e4r det en god id\u00e9 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2122,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1119],"tags":[],"class_list":["post-2123","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-behandling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.7 (Yoast SEO v21.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tr\u00e4na l\u00e4ndryggen hemma eller p\u00e5 gym | Joint Academy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/trana-landryggen\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e4na l\u00e4ndryggen hemma eller p\u00e5 gym\" \/>\n<meta property=\"og:description\" content=\"Majoriteten av befolkningen drabbas n\u00e5gon g\u00e5ng under livet av sm\u00e4rta eller v\u00e4rk i l\u00e4ndryggen. 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