{"id":2273,"date":"2019-03-15T12:57:54","date_gmt":"2019-03-15T12:57:54","guid":{"rendered":"https:\/\/artrosorg2\/www-artros-org-37\/?p=2273"},"modified":"2023-05-23T08:50:23","modified_gmt":"2023-05-23T08:50:23","slug":"rorlighetstraning","status":"publish","type":"post","link":"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/behandling\/rorlighetstraning\/","title":{"rendered":"R\u00f6rlighetstr\u00e4ning &#8211; bli mindre stel i kroppen"},"content":{"rendered":"\n<p>De flesta har nog en uppfattning om varf\u00f6r det \u00e4r viktigt att tr\u00e4na styrka och kondition. R\u00f6rlighetstr\u00e4ning \u00e4r d\u00e4remot inte lika sj\u00e4lvklart viktigt f\u00f6r de flesta. Att tr\u00e4na r\u00f6rlighet kan dock faktiskt vara hj\u00e4lpsamt p\u00e5 flera s\u00e4tt, inte minst f\u00f6r den med stela leder. God r\u00f6rlighet \u00e4r framf\u00f6rallt viktigt f\u00f6r den som tr\u00e4nar, eftersom det g\u00f6r det l\u00e4ttare att utf\u00f6ra tr\u00e4nings\u00f6vningarna fullt ut. \u00d6kad r\u00f6rlighet ger dock \u00e4ven andra effekter, s\u00e5som mindre risk f\u00f6r sp\u00e4nningsrelaterad huvudv\u00e4rk och ryggbesv\u00e4r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vad-ar-rorlighet\">Vad \u00e4r r\u00f6rlighet?<\/h2>\n\n\n\n<p>R\u00f6rlighet syftar till hur h\u00f6g f\u00f6rm\u00e5ga man har att ta ut ett stort r\u00f6relseomf\u00e5ng i en eller flera leder. Brist p\u00e5 r\u00f6rlighet, dvs. att man \u00e4r stel i kroppen, kan bero p\u00e5 flera saker. Det kan vara allt ifr\u00e5n bindv\u00e4ven i musklerna till strukturer i skelett och leder som avg\u00f6r hur stel eller r\u00f6rlig man \u00e4r. Man kan ocks\u00e5 f\u00e5 stela leder av olika sjukdomar, exempelvis ledsjukdomen <a href=\"https:\/\/www.jointacademy.com\/se\/sv\/fakta\/artros\/vad-ar-artros\/\" data-type=\"post\" data-id=\"1116\">artros<\/a>. Ett tidigt symtom p\u00e5 sjukdomen \u00e4r just att man blir stel i den led som drabbas. Vid h\u00f6ftledsartros kan det exempelvis bli sv\u00e5rt att vinkla h\u00f6ften ut\u00e5t. Oavsett vad det \u00e4r som orsakar stelheten s\u00e5 \u00e4r det dock en god id\u00e9 att b\u00f6rja tr\u00e4na r\u00f6rlighet.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.artros.org\/livsstil\/stretcha\/\">L\u00e4s mer om stretching<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-hur-tranar-man-rorlighet\">Hur tr\u00e4nar man r\u00f6rlighet?<\/h2>\n\n\n\n<p>Enkelt uppdelat finns det tv\u00e5 s\u00e4tt att tr\u00e4na r\u00f6rlighet: statiskt och dynamiskt. Statisk r\u00f6rlighetstr\u00e4ning inneb\u00e4r att muskeln t\u00f6js i samma position som h\u00e5lls stilla. Dynamisk tr\u00e4ning inneb\u00e4r ist\u00e4llet att man v\u00e4xlar mellan tv\u00e5 eller flera stretchande positioner. Man kan ocks\u00e5 prata om allm\u00e4n respektive specifik r\u00f6rlighet. Allm\u00e4n r\u00f6rlighetstr\u00e4ning involverar flera muskler och leder i varje \u00f6vning. Den specifika varianten fokuserar ist\u00e4llet p\u00e5 en muskel eller muskelgrupp \u00e5t g\u00e5ngen.<\/p>\n\n\n\n<p>Ett vanligt s\u00e4tt att tr\u00e4na r\u00f6rlighet \u00e4r yoga. H\u00e4r kombineras b\u00e5de statisk och dynamisk stretching. Den som ut\u00f6var yoga regelbundet har d\u00e4rmed en stor sannolikhet att f\u00f6rb\u00e4ttra sin r\u00f6rlighet. Samtidigt som man tr\u00e4nar r\u00f6rligheten bygger man ocks\u00e5 upp styrkan, med fokus p\u00e5 den inre muskulaturen. Detta resulterar i en b\u00e4ttre h\u00e5llning, vilket i sin tur minskar risken f\u00f6r belastningsskador i exempelvis ryggraden.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-att-tanka-pa-vid-rorlighetstraning\">Att t\u00e4nka p\u00e5 vid r\u00f6rlighetstr\u00e4ning<\/h2>\n\n\n\n<p>F\u00f6r att inte \u00f6veranstr\u00e4nga kroppen och orsaka skador i diverse v\u00e4vnader \u00e4r det viktigt att vara f\u00f6rsiktig vid r\u00f6rlighetstr\u00e4ning. Det fungerar inte riktigt p\u00e5 samma s\u00e4tt som andra former av tr\u00e4ning, d\u00e5 ens f\u00f6rm\u00e5ga kan variera fr\u00e5n dag till dag. Det \u00e4r ocks\u00e5 vanligt att vara olika r\u00f6rlig i h\u00f6ger och v\u00e4nster sida av kroppen. N\u00e4r man stretchar b\u00f6r man d\u00e4rf\u00f6r hela tiden vara uppm\u00e4rksam p\u00e5 de egna begr\u00e4nsningar och respektera dem.<\/p>\n\n\n\n<p>Andningen har ocks\u00e5 ett n\u00e4ra samband med stretching och r\u00f6rlighetstr\u00e4ning. En lugn, djup andning g\u00f6r det l\u00e4ttare att slappna av i musklerna och d\u00e4rmed komma djupare in i t\u00e4njande positioner. F\u00f6r att undvika skador \u00e4r det ocks\u00e5 viktigt att v\u00e4rma upp med n\u00e5gon form av fysisk aktivitet innan man b\u00f6rjar stretcha. Man kan exempelvis ta en promenad eller g\u00f6ra n\u00e5gra enklare styrke\u00f6vningar. Detta g\u00e4ller fr\u00e4mst vid statisk stretching.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>De flesta har nog en uppfattning om varf\u00f6r det \u00e4r viktigt att tr\u00e4na styrka och kondition. R\u00f6rlighetstr\u00e4ning \u00e4r d\u00e4remot inte lika sj\u00e4lvklart viktigt f\u00f6r de flesta. Att tr\u00e4na r\u00f6rlighet kan dock faktiskt vara hj\u00e4lpsamt p\u00e5 flera s\u00e4tt, inte minst f\u00f6r den med stela leder. God r\u00f6rlighet \u00e4r framf\u00f6rallt viktigt f\u00f6r den som tr\u00e4nar, eftersom det [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2272,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1119],"tags":[],"class_list":["post-2273","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>R\u00f6rlighetstr\u00e4ning - bli mindre stel i kroppen | 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\/rorlighetstraning\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"R\u00f6rlighetstr\u00e4ning - bli mindre stel i kroppen\" \/>\n<meta property=\"og:description\" content=\"De flesta har nog en uppfattning om varf\u00f6r det \u00e4r viktigt att tr\u00e4na styrka och kondition. 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