{"id":632,"date":"2023-05-27T20:28:48","date_gmt":"2023-05-27T20:28:48","guid":{"rendered":"https:\/\/acticade.eu\/?page_id=632"},"modified":"2025-09-05T11:04:08","modified_gmt":"2025-09-05T11:04:08","slug":"seljavalust-vabanemine","status":"publish","type":"page","link":"https:\/\/acticade.eu\/et\/treeningud\/seljavalust-vabanemine\/","title":{"rendered":"Seljavalust vabanemine"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"632\" class=\"elementor elementor-632\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<header class=\"elementor-section elementor-top-section elementor-element elementor-element-3e4a08a2 elementor-section-boxed elementor-section-height-default elementor-section-height-default exad-glass-effect-no exad-sticky-section-no\" data-id=\"3e4a08a2\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6c899954 exad-glass-effect-no exad-sticky-section-no\" data-id=\"6c899954\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-37b63ea2 elementor-widget-mobile__width-initial exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"37b63ea2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Seljavalust vabanemine<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/header>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f44cda1 elementor-section-boxed elementor-section-height-default elementor-section-height-default exad-glass-effect-no exad-sticky-section-no\" data-id=\"f44cda1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-51773b6 exad-glass-effect-no exad-sticky-section-no\" data-id=\"51773b6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-00ae9e4 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-html\" data-id=\"00ae9e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Meta Pixel Code -->\r\n<script>\r\n!function(f,b,e,v,n,t,s)\r\n{if(f.fbq)return;n=f.fbq=function(){n.callMethod?\r\nn.callMethod.apply(n,arguments):n.queue.push(arguments)};\r\nif(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\r\nn.queue=[];t=b.createElement(e);t.async=!0;\r\nt.src=v;s=b.getElementsByTagName(e)[0];\r\ns.parentNode.insertBefore(t,s)}(window, document,'script',\r\n'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\r\nfbq('init', '7485254324899990');\r\nfbq('track', 'PageView');\r\n<\/script>\r\n<noscript><img height=\"1\" width=\"1\" style=\"display:none\"\r\nsrc=\"https:\/\/www.facebook.com\/tr?id=7485254324899990&ev=PageView&noscript=1\"\r\n\/><\/noscript>\r\n<!-- End Meta Pixel Code -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d35066d elementor-hidden-tablet elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default exad-glass-effect-no exad-sticky-section-no\" data-id=\"d35066d\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-d29b5fe exad-glass-effect-no exad-sticky-section-no\" data-id=\"d29b5fe\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a85b7f9 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"a85b7f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Kuidas saab Pilates sind seljavalu korral aidata?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a5cf76f exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"a5cf76f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Pilatese treening v\u00f5ib aidata kroonilise seljavalu korral, kuna keskendub kerelihaste tugevdamisele, painduvuse parandamisele, \u00f5ige kehaasendi edendamisele ja \u00fcldise kehatunnetuse suurendamisele.<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d93aa71 elementor-align-center elementor-mobile-align-center exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-button\" data-id=\"d93aa71\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-lg\" href=\"https:\/\/acticade.eu\/et\/kas-valu-on-ainult-fuusiline-pilates-valu-leevendamiseks\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Loe valu kohta rohkem blogist<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4bd4f27 elementor-align-center elementor-mobile-align-center exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-button\" data-id=\"4bd4f27\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-lg\" href=\"https:\/\/app.arketa.co\/acticade\/intake-form\/N9MP4lK7QWfUVswAki7H\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lae alla pdf selja harjutustega<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70c3301 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"70c3301\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>1. Kerelihaste tugevdamine:<\/strong> Pilatese harjutused on suunatud s\u00fcgavatele k\u00f5hu- ja seljalihastele. Nende lihaste tugevdamine pakub l\u00fclisambale stabiilsust ja tuge, v\u00e4hendades seljale avalduvat koormust ning soodustades paremat kehahoiakut.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ed84c2f exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"ed84c2f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>2. L\u00fclisamba liikuvus ja painduvus:<\/strong> Pilates h\u00f5lmab kontrollitud liigutusi, mis aitavad parandada l\u00fclisamba eri osade (kaela-, rinna- ja nimmel\u00fclide) liikuvust ja painduvust. Suurendades l\u00fclisamba liikumisulatust, v\u00f5ib Pilates leevendada j\u00e4ikusest ja pingetest p\u00f5hjustatud seljavalu. Paraneb \u00fcldine mugavus ja v\u00e4heneb valu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4eea6d exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"f4eea6d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>3. Hoiaku parandamine:<\/strong> Pilates r\u00f5hutab \u00f5iget kehahoiakut ja kehatunnetust. Hoiakule keskenduvate harjutuste kaudu v\u00f5ib Pilates aidata korrigeerida lihase tasakaalutust, parandada keha joondust ja soodustada paremaid hoiakuharjumusi. See omakorda v\u00f5ib v\u00e4hendada seljale avalduvat stressi ja v\u00e4hendada halvast r\u00fchist p\u00f5hjustatud valu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15e4541 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"15e4541\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>4. Lihastasakaal:<\/strong> Pilates tugevdab nii s\u00fcgavaid kui ka pindmisi lihaseid kogu kehas. Lihastasakaalu parandamine v\u00f5ib leevendada seljale avalduvat koormust, v\u00e4hendades valu ja parandades stabiilsust.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c004fc4 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"c004fc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>5. Painduvus ja venitamine:<\/strong> Pilates sisaldab venitusharjutusi, mis m\u00f5jutavad erinevaid lihasgruppe, sealhulgas seljalihaseid. Parandatud painduvus v\u00f5ib leevendada lihaspingeid, suurendada liikuvust ja v\u00e4hendada seljavaluga seotud ebamugavust.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ee6b97 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"6ee6b97\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>6. Kehatunnetus ja l\u00f5dvestus:<\/strong> Pilates r\u00f5hutab t\u00e4helepanelikku liikumist ja kehatunnetust. Suurema \u00fchenduse loomine m\u00f5istuse ja keha vahel v\u00f5imaldab inimestel tuvastada ja vabastada pingeid ja stressi kehas. See v\u00f5ib soodustada l\u00f5\u00f5gastumist, v\u00e4hendada lihaspinget ja leevendada seljavalu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3040973 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"3040973\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Acticade\u2122 Seljavalust vabanemise personaaltrennis lisame Pilatese harjutustele liikumisharjutusi, et parandada liikumismustreid, l\u00f5dvestada lihaseid ja vabastada v\u00e4hesest liikumisest tulenevaid pingeid. Toetame keha vabanemist f\u00fc\u00fcsilistest ja vaimsetest pingetest.<\/p>\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<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-44ee0b6 exad-glass-effect-no exad-sticky-section-no\" data-id=\"44ee0b6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2e2d96cb exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-exad-infobox\" data-id=\"2e2d96cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"exad-infobox.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\r\n\t\t<div class=\"exad-infobox\">\r\n\t\t\t<div class=\"exad-infobox-item exad-infobox-align-left exad-infobox-icon-position-center exad-infobox-enable-box-yes simple-transition\">\r\n\t\t\t  \t\t            <div class=\"exad-infobox-content\">\r\n\t            \t\t\t\t\t\t\r\n\t            \t<h3 class=\"exad-infobox-content-title\">Pingete vabastamine<\/h3>\t\t\t\t\t\r\n\t            \t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"exad-infobox-content-description\">\r\n\t\t\t\t\t\t<b>Istuvast <\/b>t\u00f6\u00f6st ja sundasenditest tingitud <b>seljavalu <\/b>v\u00f5i <b>n\u00e4rvivalu <\/b>korral. Akuutse valu puhul konsulteeri oma arstiga enne tundi tulekut.\t\t\t\t\t<\/div>\r\n\t            <\/div>\r\n          \t<\/div>\r\n        <\/div>\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-633cab70 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-exad-infobox\" data-id=\"633cab70\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"exad-infobox.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\r\n\t\t<div class=\"exad-infobox\">\r\n\t\t\t<div class=\"exad-infobox-item exad-infobox-align-left exad-infobox-icon-position-center exad-infobox-enable-box-yes simple-transition\">\r\n\t\t\t  \t\t            <div class=\"exad-infobox-content\">\r\n\t            \t\t\t\t\t\t\r\n\t            \t<h3 class=\"exad-infobox-content-title\">Hingamine<\/h3>\t\t\t\t\t\r\n\t            \t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"exad-infobox-content-description\">\r\n\t\t\t\t\t\tTreening sobib pindmise v\u00f5i raskendatud hingamise vabastamiseks.\t\t\t\t\t<\/div>\r\n\t            <\/div>\r\n          \t<\/div>\r\n        <\/div>\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a7739de exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-exad-infobox\" data-id=\"a7739de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"exad-infobox.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\r\n\t\t<div class=\"exad-infobox\">\r\n\t\t\t<div class=\"exad-infobox-item exad-infobox-align-left exad-infobox-icon-position-center exad-infobox-enable-box-yes simple-transition\">\r\n\t\t\t  \t\t            <div class=\"exad-infobox-content\">\r\n\t            \t\t\t\t\t\t\r\n\t            \t<h3 class=\"exad-infobox-content-title\">Operatsioon v\u00f5i vigastus<\/h3>\t\t\t\t\t\r\n\t            \t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"exad-infobox-content-description\">\r\n\t\t\t\t\t\tPilates aitab <b>taastuda <\/b>operatsioonidest ja <b>vigastustest<\/b>. Enne tundi tulekut konsulteeri oma arsti v\u00f5i f\u00fcsioterapeudiga.\t\t\t\t\t<\/div>\r\n\t            <\/div>\r\n          \t<\/div>\r\n        <\/div>\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-23c9a0b exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"23c9a0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"862\" height=\"1024\" src=\"https:\/\/acticade.eu\/wp-content\/uploads\/2024\/04\/MG_0263-scaled-e1712575322321.webp\" class=\"attachment-large size-large wp-image-2836\" alt=\"Acticade treener juhendab meesklienti Chair vahedil, et parandada selja painduvust ja liikuvust ning l\u00f5dvestada pinges lihaseid.\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Harjutus Hamstring I selja liikuvuse parandamiseks<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f03a69 elementor-align-justify exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-button\" data-id=\"5f03a69\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/acticade.eu\/broneerimine\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Broneeri<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-62af201 elementor-hidden-desktop elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default exad-glass-effect-no exad-sticky-section-no\" data-id=\"62af201\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e130c94 exad-glass-effect-no exad-sticky-section-no\" data-id=\"e130c94\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2bdd655 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"2bdd655\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Kuidas saab Pilates seljavaluga inimesi aidata?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8af42e8 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-exad-infobox\" data-id=\"8af42e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"exad-infobox.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\r\n\t\t<div class=\"exad-infobox\">\r\n\t\t\t<div class=\"exad-infobox-item exad-infobox-align-left exad-infobox-icon-position-center exad-infobox-enable-box-yes simple-transition\">\r\n\t\t\t  \t\t            <div class=\"exad-infobox-content\">\r\n\t            \t\t\t\t\t\t\r\n\t            \t<h3 class=\"exad-infobox-content-title\">Pingete vabastamine<\/h3>\t\t\t\t\t\r\n\t            \t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"exad-infobox-content-description\">\r\n\t\t\t\t\t\t<b>Istuvast <\/b>t\u00f6\u00f6st ja sundasenditest tingitud <b>seljavalu <\/b>v\u00f5i <b>n\u00e4rvivalu <\/b>korral. Akuutse valu puhul konsulteeri oma arstiga enne tundi tulekut.\t\t\t\t\t<\/div>\r\n\t            <\/div>\r\n          \t<\/div>\r\n        <\/div>\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25d76d0 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-exad-infobox\" data-id=\"25d76d0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"exad-infobox.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\r\n\t\t<div class=\"exad-infobox\">\r\n\t\t\t<div class=\"exad-infobox-item exad-infobox-align-left exad-infobox-icon-position-center exad-infobox-enable-box-yes simple-transition\">\r\n\t\t\t  \t\t            <div class=\"exad-infobox-content\">\r\n\t            \t\t\t\t\t\t\r\n\t            \t<h3 class=\"exad-infobox-content-title\">Hingamine<\/h3>\t\t\t\t\t\r\n\t            \t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"exad-infobox-content-description\">\r\n\t\t\t\t\t\tTreening sobib pindmise v\u00f5i raskendatud hingamise vabastamiseks.\t\t\t\t\t<\/div>\r\n\t            <\/div>\r\n          \t<\/div>\r\n        <\/div>\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-94436c7 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-exad-infobox\" data-id=\"94436c7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"exad-infobox.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\r\n\t\t<div class=\"exad-infobox\">\r\n\t\t\t<div class=\"exad-infobox-item exad-infobox-align-left exad-infobox-icon-position-center exad-infobox-enable-box-yes simple-transition\">\r\n\t\t\t  \t\t            <div class=\"exad-infobox-content\">\r\n\t            \t\t\t\t\t\t\r\n\t            \t<h3 class=\"exad-infobox-content-title\">Operatsioon v\u00f5i vigastus<\/h3>\t\t\t\t\t\r\n\t            \t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"exad-infobox-content-description\">\r\n\t\t\t\t\t\tPilates aitab <b>taastuda <\/b>operatsioonidest ja <b>vigastustest<\/b>. Enne tundi tulekut konsulteeri oma arsti v\u00f5i f\u00fcsioterapeudiga.\t\t\t\t\t<\/div>\r\n\t            <\/div>\r\n          \t<\/div>\r\n        <\/div>\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9e34456 elementor-align-justify elementor-tablet-align-justify exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-button\" data-id=\"9e34456\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/acticade.eu\/broneerimine\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Broneeri<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-babc9e1 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"babc9e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"862\" height=\"1024\" src=\"https:\/\/acticade.eu\/wp-content\/uploads\/2024\/04\/MG_0263-scaled-e1712575322321.webp\" class=\"attachment-large size-large wp-image-2836\" alt=\"Acticade treener juhendab meesklienti Chair vahedil, et parandada selja painduvust ja liikuvust ning l\u00f5dvestada pinges lihaseid.\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Harjutus Hamstring I selja liikuvuse parandamiseks<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ce9adf8 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"ce9adf8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Pilatese treening aitab kroonilise seljavaluga inimesi, keskendudes kerelihaste tugevdamisele, painduvuse parandamisele, \u00f5ige kehaasendi edendamisele ja \u00fcldise kehatunnetuse suurendamisele.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95ca435 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"95ca435\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>1. Kerelihaste tugevdamine:<\/strong> Pilatese harjutused on suunatud s\u00fcgavatele k\u00f5hu- ja seljalihastele. Nende lihaste tugevdamine pakub l\u00fclisambale stabiilsust ja tuge, v\u00e4hendades seljale avalduvat koormust ning soodustades paremat kehahoiakut.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4eefeb1 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"4eefeb1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>2. L\u00fclisamba liikuvus ja painduvus:<\/strong> Pilates h\u00f5lmab kontrollitud liigutusi, mis aitavad parandada l\u00fclisamba eri osade (kaela-, rinna- ja nimmel\u00fclide) liikuvust ja painduvust. Suurendades l\u00fclisamba liikumisulatust, v\u00f5ib Pilates leevendada j\u00e4ikusest ja pingetest p\u00f5hjustatud seljavalu. Paraneb \u00fcldine mugavus ja v\u00e4heneb valu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f22f905 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"f22f905\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>3. Hoiaku parandamine:<\/strong> Pilates r\u00f5hutab \u00f5iget kehahoiakut ja kehatunnetust. Hoiakule keskenduvate harjutuste kaudu v\u00f5ib Pilates aidata korrigeerida lihase tasakaalutust, parandada keha joondust ja soodustada paremaid hoiakuharjumusi. See omakorda v\u00f5ib v\u00e4hendada seljale avalduvat stressi ja v\u00e4hendada halvast r\u00fchist p\u00f5hjustatud valu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a08d66 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"8a08d66\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>4. Lihastasakaal:<\/strong> Pilates p\u00fc\u00fcab tugevdada nii s\u00fcgavaid kui ka pindmisi lihaseid kogu kehas. Lihastasakaalu parandamine v\u00f5ib leevendada seljale avalduvat koormust, v\u00e4hendades valu ja parandades stabiilsust.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bd5e058 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"bd5e058\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>5. Painduvus ja venitamine:<\/strong> Pilates sisaldab venitusharjutusi, mis m\u00f5jutavad erinevaid lihasgruppe, sealhulgas seljalihaseid. Parandatud painduvus v\u00f5ib leevendada lihaspingeid, suurendada liikuvust ja v\u00e4hendada seljavaluga seotud ebamugavust.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c9d1cf exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"4c9d1cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>6. Kehatunnetus ja l\u00f5dvestus:<\/strong> Pilates r\u00f5hutab t\u00e4helepanelikku liikumist ja kehatunnetust. Suurema \u00fchenduse loomine m\u00f5istuse ja keha vahel v\u00f5imaldab inimestel tuvastada ja vabastada pingeid ja stressi kehas. See v\u00f5ib soodustada l\u00f5\u00f5gastumist, v\u00e4hendada lihaspinget ja leevendada seljavalu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f5e4af exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"8f5e4af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Acticade\u2122 Seljavalust vabanemise personaaltrennis lisame Pilatese harjutustele liikumisharjutusi, et parandada liikumismustreid, l\u00f5dvestada lihaseid ja vabastada v\u00e4hesest liikumisest tulenevaid pingeid. Toetame keha vabanemist f\u00fc\u00fcsilistest ja vaimsetest pingetest.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b26d9d5 elementor-align-justify elementor-tablet-align-justify exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-button\" data-id=\"b26d9d5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/acticade.eu\/broneerimine\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Broneeri<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f2dd836 elementor-align-center elementor-mobile-align-center exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-button\" data-id=\"f2dd836\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-lg\" href=\"https:\/\/acticade.eu\/et\/kas-valu-on-ainult-fuusiline-pilates-valu-leevendamiseks\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Loe valu kohta rohkem blogist<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ba43951 elementor-hidden-desktop elementor-hidden-tablet elementor-section-boxed elementor-section-height-default elementor-section-height-default exad-glass-effect-no exad-sticky-section-no\" data-id=\"ba43951\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-dcb1115 exad-glass-effect-no exad-sticky-section-no\" data-id=\"dcb1115\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5e3dd19 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-heading\" data-id=\"5e3dd19\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Kuidas saab Pilates seljavaluga inimesi aidata?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cc82cd9 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-exad-infobox\" data-id=\"cc82cd9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"exad-infobox.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\r\n\t\t<div class=\"exad-infobox\">\r\n\t\t\t<div class=\"exad-infobox-item exad-infobox-align-left exad-infobox-icon-position-center exad-infobox-enable-box-yes simple-transition\">\r\n\t\t\t  \t\t            <div class=\"exad-infobox-content\">\r\n\t            \t\t\t\t\t\t\r\n\t            \t<h3 class=\"exad-infobox-content-title\">Pingete vabastamine<\/h3>\t\t\t\t\t\r\n\t            \t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"exad-infobox-content-description\">\r\n\t\t\t\t\t\t<b>Istuvast <\/b>t\u00f6\u00f6st ja sundasenditest tingitud <b>seljavalu <\/b>v\u00f5i <b>n\u00e4rvivalu <\/b>korral. Akuutse valu puhul konsulteeri oma arstiga enne tundi tulekut.\t\t\t\t\t<\/div>\r\n\t            <\/div>\r\n          \t<\/div>\r\n        <\/div>\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ae908b exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-exad-infobox\" data-id=\"4ae908b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"exad-infobox.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\r\n\t\t<div class=\"exad-infobox\">\r\n\t\t\t<div class=\"exad-infobox-item exad-infobox-align-left exad-infobox-icon-position-center exad-infobox-enable-box-yes simple-transition\">\r\n\t\t\t  \t\t            <div class=\"exad-infobox-content\">\r\n\t            \t\t\t\t\t\t\r\n\t            \t<h3 class=\"exad-infobox-content-title\">Hingamine<\/h3>\t\t\t\t\t\r\n\t            \t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"exad-infobox-content-description\">\r\n\t\t\t\t\t\tTreening sobib pindmise v\u00f5i raskendatud hingamise vabastamiseks.\t\t\t\t\t<\/div>\r\n\t            <\/div>\r\n          \t<\/div>\r\n        <\/div>\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d4d963 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-exad-infobox\" data-id=\"9d4d963\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"exad-infobox.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\r\n\t\t<div class=\"exad-infobox\">\r\n\t\t\t<div class=\"exad-infobox-item exad-infobox-align-left exad-infobox-icon-position-center exad-infobox-enable-box-yes simple-transition\">\r\n\t\t\t  \t\t            <div class=\"exad-infobox-content\">\r\n\t            \t\t\t\t\t\t\r\n\t            \t<h3 class=\"exad-infobox-content-title\">Operatsioon v\u00f5i vigastus<\/h3>\t\t\t\t\t\r\n\t            \t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"exad-infobox-content-description\">\r\n\t\t\t\t\t\tPilates aitab <b>taastuda <\/b>operatsioonidest ja <b>vigastustest<\/b>. Enne tundi tulekut konsulteeri oma arsti v\u00f5i f\u00fcsioterapeudiga.\t\t\t\t\t<\/div>\r\n\t            <\/div>\r\n          \t<\/div>\r\n        <\/div>\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e6f4166 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-image\" data-id=\"e6f4166\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"862\" height=\"1024\" src=\"https:\/\/acticade.eu\/wp-content\/uploads\/2024\/04\/MG_0263-scaled-e1712575322321.webp\" class=\"attachment-large size-large wp-image-2836\" alt=\"Acticade treener juhendab meesklienti Chair vahedil, et parandada selja painduvust ja liikuvust ning l\u00f5dvestada pinges lihaseid.\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Harjutus Hamstring I selja liikuvuse parandamiseks<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6051a03 elementor-align-justify elementor-mobile-align-justify exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-button\" data-id=\"6051a03\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/acticade.eu\/broneerimine\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Broneeri<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d580d10 elementor-align-center elementor-mobile-align-center exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-button\" data-id=\"d580d10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-lg\" href=\"https:\/\/app.arketa.co\/acticade\/intake-form\/N9MP4lK7QWfUVswAki7H\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lae alla pdf selja harjutustega<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\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<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2cb8da0 exad-glass-effect-no exad-sticky-section-no\" data-id=\"2cb8da0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0a272ef exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"0a272ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Pilatese treening aitab kroonilise seljavaluga inimesi, keskendudes kerelihaste tugevdamisele, painduvuse parandamisele, \u00f5ige kehaasendi edendamisele ja \u00fcldise kehatunnetuse suurendamisele.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0fa2e2b exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"0fa2e2b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>1. Kerelihaste tugevdamine:<\/strong> Pilatese harjutused on suunatud s\u00fcgavatele k\u00f5hu- ja seljalihastele. Nende lihaste tugevdamine pakub l\u00fclisambale stabiilsust ja tuge, v\u00e4hendades seljale avalduvat koormust ning soodustades paremat kehahoiakut.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ec698f exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"7ec698f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>2. L\u00fclisamba liikuvus ja painduvus:<\/strong> Pilates h\u00f5lmab kontrollitud liigutusi, mis aitavad parandada l\u00fclisamba eri osade (kaela-, rinna- ja nimmel\u00fclide) liikuvust ja painduvust. Suurendades l\u00fclisamba liikumisulatust, v\u00f5ib Pilates leevendada j\u00e4ikusest ja pingetest p\u00f5hjustatud seljavalu. Paraneb \u00fcldine mugavus ja v\u00e4heneb valu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d00e8b4 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"d00e8b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>3. Hoiaku parandamine:<\/strong> Pilates r\u00f5hutab \u00f5iget kehahoiakut ja kehatunnetust. Hoiakule keskenduvate harjutuste kaudu v\u00f5ib Pilates aidata korrigeerida lihase tasakaalutust, parandada keha joondust ja soodustada paremaid hoiakuharjumusi. See omakorda v\u00f5ib v\u00e4hendada seljale avalduvat stressi ja v\u00e4hendada halvast r\u00fchist p\u00f5hjustatud valu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0906f34 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"0906f34\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>4. Lihastasakaal:<\/strong> Pilates p\u00fc\u00fcab tugevdada nii s\u00fcgavaid kui ka pindmisi lihaseid kogu kehas. Lihastasakaalu parandamine v\u00f5ib leevendada seljale avalduvat koormust, v\u00e4hendades valu ja parandades stabiilsust.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cabed62 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"cabed62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>5. Painduvus ja venitamine:<\/strong> Pilates sisaldab venitusharjutusi, mis m\u00f5jutavad erinevaid lihasgruppe, sealhulgas seljalihaseid. Parandatud painduvus v\u00f5ib leevendada lihaspingeid, suurendada liikuvust ja v\u00e4hendada seljavaluga seotud ebamugavust.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ae930ad exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"ae930ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"padding-left: 40px;\"><strong>6. Kehatunnetus ja l\u00f5dvestus:<\/strong> Pilates r\u00f5hutab t\u00e4helepanelikku liikumist ja kehatunnetust. Suurema \u00fchenduse loomine m\u00f5istuse ja keha vahel v\u00f5imaldab inimestel tuvastada ja vabastada pingeid ja stressi kehas. See v\u00f5ib soodustada l\u00f5\u00f5gastumist, v\u00e4hendada lihaspinget ja leevendada seljavalu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dc89337 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-text-editor\" data-id=\"dc89337\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Acticade\u2122 Seljavalust vabanemise personaaltrennis lisame Pilatese harjutustele liikumisharjutusi, et parandada liikumismustreid, l\u00f5dvestada lihaseid ja vabastada v\u00e4hesest liikumisest tulenevaid pingeid. Toetame keha vabanemist f\u00fc\u00fcsilistest ja vaimsetest pingetest.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48d0124 elementor-align-justify elementor-mobile-align-justify exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-button\" data-id=\"48d0124\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/acticade.eu\/broneerimine\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Broneeri<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d1d8f4 elementor-align-center elementor-mobile-align-center exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-button\" data-id=\"1d1d8f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-lg\" href=\"https:\/\/acticade.eu\/et\/kas-valu-on-ainult-fuusiline-pilates-valu-leevendamiseks\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Loe valu kohta rohkem blogist<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<div class=\"elementor-element elementor-element-a81ffa2 e-flex e-con-boxed e-con e-parent\" data-id=\"a81ffa2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0387d03 exad-sticky-section-no exad-glass-effect-no elementor-widget elementor-widget-video\" data-id=\"0387d03\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/www.youtube.com\\\/watch?v=AGqZASEPrL4&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\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>Seljavalust vabanemine Kuidas saab Pilates sind seljavalu korral aidata? Pilatese treening v\u00f5ib aidata kroonilise seljavalu korral, kuna keskendub kerelihaste tugevdamisele, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":32,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"enabled","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-632","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/pages\/632","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/comments?post=632"}],"version-history":[{"count":5,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/pages\/632\/revisions"}],"predecessor-version":[{"id":5070,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/pages\/632\/revisions\/5070"}],"up":[{"embeddable":true,"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/pages\/32"}],"wp:attachment":[{"href":"https:\/\/acticade.eu\/et\/wp-json\/wp\/v2\/media?parent=632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}