{"id":224,"date":"2019-02-26T14:14:37","date_gmt":"2019-02-26T12:14:37","guid":{"rendered":"https:\/\/sportideas.blog\/?p=224"},"modified":"2019-02-26T14:14:37","modified_gmt":"2019-02-26T12:14:37","slug":"kuidas-tool-minimaalse-ajaga-produktiivsust-tosta-ehk-kontorijooga-abc","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/kuidas-tool-minimaalse-ajaga-produktiivsust-tosta-ehk-kontorijooga-abc\/","title":{"rendered":"Kuidas t\u00f6\u00f6l minimaalse ajaga produktiivsust t\u00f5sta ehk kontorijooga ABC"},"content":{"rendered":"\n<p><strong>Inimese keha ei ole loodud tundide kaupa sundasendis istumiseks. Paratamatult tekivad ebaloomulikud pinged, mis j\u00e4rjest kuhjuvad. L\u00f5puks on kehas pidevas kontraktsioonis massiliselt lihaseid, mida tegelikult \u00fcldse ei peaks pingutama. <\/strong><\/p>\n\n\n\n<p>Iga pingekolle n\u00f5uab enda \u00fcleval hoidmiseks pidevalt energiat. Kust see energia tuleb \u2013 aga loomulikult Sinu eluj\u00f5u arvelt. Kui selline seisund kestab pikemat aega, j\u00e4\u00e4b tasapisi k\u00f5ik organismis vaesemaks, sisemus muutub happelisemaks, kannatavad ka taiplikkus, selgus ja s\u00e4ra. Elur\u00f5\u00f5mu asemele hakkab imbuma v\u00e4simus, loidus, \u00fcksk\u00f5iksus, ning l\u00f5puks tuleb valu. Siis juba keha nutab.<\/p>\n\n\n\n<p><strong>Abi paari minutiga kontorilaua \u00e4\u00e4rest lahkumata<\/strong><br>Kontrorijooga on \u00fclimalt praktiline s\u00fcntees osteopaatiast ja joogateraapiast ning selle eesm\u00e4rk on \u00f5ppida t\u00f6\u00f6tama v\u00f5imalikest k\u00f5ige stressivabamas kehas minimaalse kulumisega. V\u00f5tted selleks on uskumatult lihtsad ja sama uskumatult t\u00f5husad. <\/p>\n\n\n\n<p>Konecrane (Helsingi) firma raamatupidajatele v\u00e4ljat\u00f6\u00f6tatud programm koosneb kaheminutiliste venituste seeriast, mis p\u00e4\u00e4stavad inimese randme-, \u00f5lgade-, kaela-, ala-ja \u00fclaselja- ning peavalude k\u00fc\u00fcsist. P\u00f5hiosas keskendutakse eneseabi v\u00f5tetele, mida saab kasutada t\u00f6\u00f6ajal, laua \u00e4\u00e4rest lahkumata ja teiste t\u00e4helepanu \u00e4ratamata. \u00d5ppides \u00e4ra selle kooskontraktsiooni printsiibi ja seda praktiliselt kasutades saab inimene ise ennast aidata pea k\u00f5ikide sundasendist tingitud h\u00e4dade puhul. Loomulikult tasuvad ennast sellised m\u00f5neminutilised puhkepausid kuhjaga \u00e4ra, eriti m\u00e4rgatavad on tulemused siis, kui neist teha harjumus.<\/p>\n\n\n\n<p>K\u00f5ikide harjutuste ajal keskendu j\u00e4\u00e4gitult venitatavale kohale, hinga s\u00fcgavalt ja \u00fchtlaselt, proovi sisse ja v\u00e4lja hingata sama&nbsp;pikalt. Harjutuse l\u00f5ppedes j\u00e4\u00e4 \u00fcheks minutiks paigale kogu kehaga ja lase kehal harjuda uue olukorraga.<\/p>\n\n\n\n<p><strong>Kooskontraktsioon vallandab enesetervendamismehhanismi<\/strong>Et saada vabaks mingist spetsiifilisest valust v\u00f5i pingest kuskil, tuleb vabastada selle valu p\u00f5hjus \u2013 energia takerdumine energiakanalis ja sellest p\u00f5hjustatud h\u00e4ired vereringes ja n\u00e4rviinnervatsioonis.<\/p>\n\n\n\n<p>Lahenduseks on alati isomeetriline aktiivne venitus \u2013 kooskontraktsiooni fenomen. Kasutades v\u00f5imalikult paljusid lihaseid, paned Sa nad pingestuma haige koha \u00fcmber k\u00f5ikides suundades, k\u00f5ikeh\u00f5lmavalt. Kui teed seda t\u00e4pselt ja \u00f5igesti, vallandub kahjustunud piirkonnas v\u00f5imas enesetervendamismehhanism, vabanevad pinged molekulaarsel tasandil ja valu leevendub v\u00f5i taandub kahe minuti jooksul. Osteopaatias on kuldreegel \u2013 struktuur valitseb funktsiooni \u00fcle, ehk kus iganes keha nutab, tuleb vabastada struktuur \u2013 sidekude \u2013 stressist.<\/p>\n\n\n\n<p><strong>Mitte liiga usinatele \u2013 sirge seljaga istumine <br><\/strong>Ja l\u00f5petuseks: miks mitte harjutada end istuma sirgelt.Alguses v\u00f5ib selline banaalne soovitus muigama panna, tegelikult aitab see rohkem, kui arvata oskaks. L\u00fclisambas on inimese k\u00f5ige t\u00e4htsam energiakanal \u2013 &nbsp;et k\u00f5ik, mis on m\u00e4\u00e4ratud voolama, saaks seda vabalt teha, tuleb hoida l\u00fclisammas v\u00f5imalikult sirge ja avatuna. Otsekohe vabanevad k\u00f5hukoopa organid rindkere surutisest, s\u00fcda ja kopsud l\u00e4ngus \u00f5lgade survest, kogu kehal hakkab m\u00e4rgatavalt kergem. Palju aitab ettekujutlus, et justkui mingi n\u00e4htamatu j\u00f5ud kergelt t\u00f5mbaks Sind pealaelt.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Lihtsamaid harjutusi <br><\/h2>\n\n\n\n<p><strong><em>Harjutus 1<\/em><\/strong><em>: Painuta \u00fche k\u00e4e s\u00f5rmed teise k\u00e4e abiga valu piirini tagurpidi, tunneta tugevat venitust s\u00f5rmede ja randmeliigeses.  N\u00fc\u00fcd tekita venivatest s\u00f5rmedest tugik\u00e4ele vastusurve ja hoia seda aktiivset venitust kaks minutit. Viimase poole minuti jooksul toimub tuntav pinge vabanemine ja vereringe elavnemine.<\/em><\/p>\n\n\n\n<p><strong><em>Harjutus 2<\/em><\/strong><em>: Painuta selga ettepoole, pane k\u00e4ed selja tagant s\u00f5rmseongusse ja t\u00f5sta tooli seljatoele.  Aja selga nii palju sirgemaks, et tekiks optimaalne venitus.  Kooskontraktsiooni efekti saamiseks suru randmed tugevalt vastu toolileeni. Kaks minutit keskendumist ja v\u00e4ike ime \u00f5lav\u00f6\u00f6tmes ongi k\u00e4es.<\/em><\/p>\n\n\n\n<p><strong><em>Harjutus 3<\/em><\/strong><em>: Sule silmad, siruta kael ja too l\u00f5ug 2 cm rinnaku suunas. Painuta pea esimese ebamugavustundeni t\u00e4pselt vasaku \u00f5la suunas ning aseta vasak k\u00e4si \u00fcle pea toeks. Pingesta kergelt kaela lihased, pinget hoides suru pead k\u00e4ele ja k\u00e4tt peale vastu- tekib vastupingsus venituse sisse.  Hoia nii 2 minutit ja siis vabasta aeglaselt k\u00e4e surve ning lase peal t\u00f5usta. Hoia liikumatult pool minutit ja koge kaelast p\u00e4he ja \u00fclaselga tulvavat heaolu.<\/em><\/p>\n\n\n\n<p>Tekst: Annika Allikm\u00e4e, kontorijooga \u00f5petaja<\/p>\n","protected":false},"excerpt":{"rendered":"Inimese keha ei ole loodud tundide kaupa sundasendis istumiseks. Paratamatult tekivad ebaloomulikud pinged, mis j\u00e4rjest kuhjuvad. L\u00f5puks on kehas pidevas kontraktsioonis massiliselt lihaseid, mida tegelikult \u00fcldse ei peaks pingutama. Iga pingekolle n\u00f5uab enda \u00fcleval hoidmiseks pidevalt energiat. Kust see energia tuleb \u2013 aga loomulikult Sinu eluj\u00f5u arvelt. Kui selline seisund kestab pikemat aega, j\u00e4\u00e4b tasapisi&#8230;","protected":false},"author":10,"featured_media":225,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-224","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-liikumine"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kuidas t\u00f6\u00f6l minimaalse ajaga produktiivsust t\u00f5sta ehk kontorijooga ABC - Stebby<\/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:\/\/stebby.eu\/et\/kuidas-tool-minimaalse-ajaga-produktiivsust-tosta-ehk-kontorijooga-abc\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kuidas t\u00f6\u00f6l minimaalse ajaga produktiivsust t\u00f5sta ehk kontorijooga ABC - Stebby\" \/>\n<meta property=\"og:description\" content=\"Inimese keha ei ole loodud tundide kaupa sundasendis istumiseks. 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Paratamatult tekivad ebaloomulikud pinged, mis j\u00e4rjest kuhjuvad. L\u00f5puks on kehas pidevas kontraktsioonis massiliselt lihaseid, mida tegelikult \u00fcldse ei peaks pingutama. Iga pingekolle n\u00f5uab enda \u00fcleval hoidmiseks pidevalt energiat. Kust see energia tuleb \u2013 aga loomulikult Sinu eluj\u00f5u arvelt. Kui selline seisund kestab pikemat aega, j\u00e4\u00e4b tasapisi...","og_url":"https:\/\/stebby.eu\/et\/kuidas-tool-minimaalse-ajaga-produktiivsust-tosta-ehk-kontorijooga-abc\/","og_site_name":"Stebby","article_publisher":"https:\/\/www.facebook.com\/stebby\/","article_published_time":"2019-02-26T12:14:37+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/stebby.eu\/wp-content\/uploads\/2019\/02\/268320-P55ZIR-836-scaled.jpg","type":"image\/jpeg"}],"author":"ando.haldna","twitter_card":"summary_large_image","twitter_misc":{"Written by":"ando.haldna","Est. reading time":"3 minutit"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stebby.eu\/et\/kuidas-tool-minimaalse-ajaga-produktiivsust-tosta-ehk-kontorijooga-abc\/#article","isPartOf":{"@id":"https:\/\/stebby.eu\/et\/kuidas-tool-minimaalse-ajaga-produktiivsust-tosta-ehk-kontorijooga-abc\/"},"author":{"name":"ando.haldna","@id":"https:\/\/stebby.eu\/#\/schema\/person\/d6c3f74d164fdb457c8de98518edbb4f"},"headline":"Kuidas t\u00f6\u00f6l minimaalse ajaga produktiivsust t\u00f5sta ehk kontorijooga ABC","datePublished":"2019-02-26T12:14:37+00:00","mainEntityOfPage":{"@id":"https:\/\/stebby.eu\/et\/kuidas-tool-minimaalse-ajaga-produktiivsust-tosta-ehk-kontorijooga-abc\/"},"wordCount":642,"commentCount":0,"publisher":{"@id":"https:\/\/stebby.eu\/#organization"},"image":{"@id":"https:\/\/stebby.eu\/et\/kuidas-tool-minimaalse-ajaga-produktiivsust-tosta-ehk-kontorijooga-abc\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2019\/02\/268320-P55ZIR-836-scaled.jpg?fit=2560%2C1707&ssl=1","articleSection":["Liikumine"],"inLanguage":"et","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/stebby.eu\/et\/kuidas-tool-minimaalse-ajaga-produktiivsust-tosta-ehk-kontorijooga-abc\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/stebby.eu\/et\/kuidas-tool-minimaalse-ajaga-produktiivsust-tosta-ehk-kontorijooga-abc\/","url":"https:\/\/stebby.eu\/et\/kuidas-tool-minimaalse-ajaga-produktiivsust-tosta-ehk-kontorijooga-abc\/","name":"Kuidas t\u00f6\u00f6l minimaalse ajaga produktiivsust t\u00f5sta ehk kontorijooga ABC - 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