Kuchokera Kwambiri Kumbuyo Kuchita Kuyenda Pang'onopang'ono

Kujambula, kapena kupitiliza, kungakhale ntchito yoyenera ya kupweteka kwa msana kapena sciatica. Koma kodi mukupita patsogolo motani ndi machitidwe ochepa a kumapeto kwa msana?

Ngati muli ndi ululu wopweteka , ndiye kuti kuchita masewera olimbitsa thupi ndi kukonzanso pambuyo pake ndi zinthu ziwiri zosavuta zomwe mungachite kuti muchepetse kupweteka kwanu ndikupangitsani kuyenda kwanu. Ulendo wanu wopita kuchipatala ungakuthandizeni kudziwa zoyenera kuchita komanso zingakuthandizeni kuchita bwino zochitika zolimbitsa thupi.

Nthawi zina, zochita zochepa zowonjezeretsa kumbuyo zimayenera kulandira ululu wanu wammbuyo. Kuwonjezeka kwa msana wanu kumachitika mukakongoletsa kumbuyo.

Nthawi zina phokoso lamakono, kapena kupitilira, ndilo njira yabwino yoyendetsera ululu wanu wammbuyo. Anthu omwe ali ndi matenda monga matenda osokoneza ubongo komanso msana wamtsempha nthawi zambiri-koma nthawi zonse-amapindula ndi kutsogolo kutsogolo.

Ngati mukusowa kupweteka kwina kuti muthe kupweteka kwa msana wanu, pali njira yowonjezera komanso yothandiza kuti mupitirize kuyendetsa. Kutsata njira yoyenera kumatsimikizira kuti mphamvu zomwe mumayika kumbuyo kwanu ziri zotetezeka komanso zothandiza pa chikhalidwe chanu. Zomwe mukuchitazi ndizochitika pang'onopang'ono kumbuyo kwanu kumayang'ana momwe mungapititsire patsogolo lumbar kutembenuka kwanu ndi momwe momwe PT yanu ikuyendera pulogalamu yanu ya kumbuyo. Pulogalamuyi ndi mbali ya McKenzie Method , njira yapadera yochizira ululu wammbuyo.

Kumbukirani kuti muwone dokotala wanu kapena wodwalayo asanayambe izi, kapena pulogalamu yina iliyonse, kuti muonetsetse kuti ndibwino kuti mupitirize.

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Kujambula kwa Supine Lumbar

Kuchita masewera apansi kumbuyo kumbuyo kwanu kumakhala kotetezeka kwambiri kumapeto kwa mazira. Zochita izi zimapangitsa msana wanu, koma kuchuluka kwa mphamvu ndi kupanikizika kumbuyo kwanu kuli kochepa.

Pochita masewerowa, bwerani kumbuyo kwanu ndi mawondo anu akuyendayenda, ndipo pang'onopang'ono mubweretse mawondo anu kumbali yanu. Gwirani maondo anu ndi manja anu, ndipo mupatseni kugula pang'ono. Gwirani malowa kwachiwiri kapena ziwiri, kenako mutulutse mawondo anu ndi kubwerera ku malo oyamba.

Ntchitoyi ikhoza kuchitika maulendo angapo patsiku kuti athetse ululu wopweteka kwambiri womwe umayankha bwino kutsogolo. Zingathenso kuthandizira kuti musamakhale ndi thanzi la msana komanso kuti musamakhale ndi ululu wam'mimba mukakhala ndi matenda.

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Anakhala pa Lumbar Flexion

Pambuyo pang'onopang'ono kumbuyo kakhala kosavuta pamene wagona kumbuyo kwanu, mukhoza kupita kukakhala pansi. Mu malo okhala, mphamvu yokoka ikhoza kuwonjezera mphamvu pa msana wanu, motero kuwonjezereka kwa mapiko omwe amapezeka.

Kungokhala pampando, ndikuweramitsa momwe mungathere. Mukachita masewerowa, kutambasula kumbuyo kwanu kungakuwonjezeredwe pogwiritsa ntchito makutu anu ndikukoka.

Kumbukirani kuyang'ana ululu wanu pamene mukuchita masewerawa. Kuwonjezeka kwa ululu wammbuyo kumasonyeza kuti kuchenjeza kuyenera kugwiritsidwa ntchito ndikupitilira ndi ntchitoyi kungayambitse vuto lanu.

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Kuimirira Kwa Lumbar kwa Anu Low Back

Pambuyo pochita zibodza ndikukhala mokhala mosavuta komanso mopanda kupweteka, zochitika zoyenera kuzunzidwa zogwira lumbar ziyenera kuchitidwa.

Kuima pang'onopang'ono mmbuyo ndi ntchito yolimbikitsira kuti msana wanu ukhale wopindika. Pamalo olimba, mphamvu yokoka ikhoza kuwonjezerapo mphamvu yowonjezera kuti muwonjezere kuchuluka kwa msana wanu. Kungoyimilira ndi kupindika patsogolo momwe mungathere. Gwiritsani gawo lachiwiri kapena ziwiri, ndipo mubwerere ku malo oyamba. Bwerezani nthawi pafupifupi 10.

Pomwe pali phokoso lamakono, minofu yanu idzapangidwanso, ndipo ntchitoyi ingagwiritsidwe ntchito ngati njira yowonjezeramo kusintha kwanu.

Ngati muli ndi ululu wammbuyo ndipo mukufuna kuti thupi lanu liziyenda bwino kuti muthe kuyendetsa matendawa, muyenera kutsatira chithunzithunzi cha kusintha kwa thupi. Izi zingathandize kuti msana wanu ukhale wotetezeka pamene mukukweza msana wanu kapena kubwezeretsa msana pambuyo pa kuvulala.

Pitani kwa dokotala wanu kapena wodwalayo kuti muwone ngati kupita patsogolo ndi kutuluka kwa lumbar ndi njira yolondola (ndi yotetezeka) yokonzetsera thanzi lanu la msana.

> Chitsime:

> McKenzie, R., & May, S. (2003). Nthendayi yamagetsi yothandizira ndi mankhwala. (2 mphindi, Vol. 1). Waikanae: Spinal Publications New Zealand

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