Ubongo Womwe Umabwerera Kumbuyo Ungakhumudwitse Slumber Yanu
Kodi mumamva kupweteka kwapadera? Ngati ndi choncho, mungaganize kuti chithandizo chopambana n'chovuta. Ngakhale madokotala ndi opaleshoni ya thupi amapereka chirichonse kuchokera ku masewera olimbitsa thupi kupita kuchipatala, jekeseni ndi opaleshoni ya fusion, odwala ambiri amati palibe chomwe chimathandiza kwambiri kuthetsa vutoli kwa nthawi yaitali.
Izi zikutanthawuza kuti mungafunike kuphunzira momwe mungakhalire ndi vuto lanu logwirizana ndi SI.
Chigawo cha Sacroiliac ndi Chovuta
Chinthu choyamba kukumbukira ndi chakuti SI ikuphatikizapo zovuta. Zowopsya kwambiri, kuti ngakhale othandizira ena aumunthu amavutika kumvetsetsa momwe zimakhalira palimodzi, ndipo chofunikira kwambiri, momwe zimakhalira pamodzi.
Kuti masautso a SI asapweteke, mafupa awiri omwe amaphatikizapo, illium ndi sacrum, ayenera kugwirizana bwino. Apo ayi, iwe uli pachiopsezo chokhala ndi vuto. Pali mphamvu zambiri zomwe zikugwira ntchito kuti izi zichitike. Izi zikuphatikizapo: Njira yomwe mafupa amagwirizanirana mwachibadwa, otchedwa mawonekedwe otseka, kuthamanga kwa mawonekedwe mumisendo yomwe imayandikira kapena kukhudza mgwirizano, wotchedwa kutseka mphamvu ndipo dongosolo la mitsempha limalowetsa minofu imeneyi, yotchedwa motor control.
Osati kokha, koma maofesi onse a Iliamu ndi sacrum ndi osasuntha, kunena pang'ono. Kuphatikizana ndi mabowo ndi grooves kufalikira ponseponse, kusintha konse kwa SI kumadalira malowo.
N'chimodzimodzinso ndi kukonza ndi / kapena kumanga zinthu zomwe zimapezeka pakati pa malo awiri ozungulira.
Mwachitsanzo, pansi pa magawo awiri mwa magawo atatu a mgwirizanowu amawoneka kuti ndi mafoni, koma gawo lachitatu lakumwamba silo.
Ndipo mgwirizanowu wa SI ungakhale wodabwitsa kwambiri, womwe umagwirizana ndi kusagwedera kwa msana, kapena kuti hypomobile, zomwe zingayambitse kusinthana ndi kusunthika.
Mwanjira iliyonse, kusinthasintha kovuta pakati pa mafupa a SI pamodzi kumasokonezeka. N'kutheka kuti zotsatira zake zilipo? Ululu ndi zovuta.
Nthawi Yogona ndi Kugona ndi Ululu Wowonjezera wa SI
Siinu nokha ngati mukuganiza kuti kumvetsetsa gulu la sacroiliac ndi ntchito yovuta. Ogwira ntchito zamankhwala ambiri amamva chimodzimodzi (ngakhale iwo sangavomereze.)
Ndipo pamene ululu umakulepheretsa usana usiku, ukhoza kumverera ngati kuponyera njira yophunzirira maphunziro kunja kwawindo. Kapena ngati muli ndi mwayi, zonsezi "Zowonjezereka za SI" zimakhala zosangalatsa komanso zosautsa, zimakupangitsani kugona - ngakhale ululu.
Mmodzi akhoza kungokhala ndi chiyembekezo ...
Komabe, ndithudi, njira zamoyo zothandizira zingakhale zogwirizana. Nazi malingaliro angapo okhudza nthawi yogona ndi kugona pamene muli ndi ululu wothandizana nawo.
- Kulephera kuyanjana kwa SI kumayambira ku mbali imodzi ya thupi; Mungapindule mwa kupindika mwendo umodzi pamene mukugona.
Kawirikawiri, kuzindikira kuti mbali yomweyi ili ndi vuto lomwe lingagwiritsidwe ntchito phindu lanu. Malinga ndi Lauren Hebert, wodwalayo ndi wolemba za Sex and Back Pain , anthu 80% omwe ali ndi ululu wothandizana nawo sacroiliac amapeza mpumulo ku zizindikiro zawo pamene angathe kumasula mchiuno. Izi zikhoza kukwaniritsidwa mwa kupukuta mwendo wa mbali yowawa, akuti.
- Tiyeni tiyankhule za kugonana kwa mphindi.
Ngati muli ndi ululu wa SI, mungaganizire kusintha komwe kumakhala pansi pa umishonale kuti mwendo umodzi ugwedezeke ndikupuma kunja kwa mwendo wa mnzako. Njira ina ndiyo kukhala pamphepete mwa mpando ndi mwendo pambali yopweteka kwambiri kuti chidendene chikhoze kuikidwa pampando wa mpando. Phazi lina linayikidwa pansi. Wokondedwa wamkulu akugwada pansi.
Ngati muli pamwamba, mungasinthe malo amishonale pakukweza wokondedwa wanu ndi pillows. Mwanjira imeneyo mukhoza kukhala pamwamba ndi mwendo wanu wopweteka.
Kugona kumbali yanu ndi malo omwe angakuthandizeni kuti mukhale ndi ubwenzi wabwino ndi mnzanuyo. Onse awiri akhoza kukhala pambali pawo, moyang'anizana. Ngati uli pamwamba, khala mwendo wopindika pansi pa mwendo (wapafupi) wa mnzanuyo, ndipo ngati uli pansi, iwenso ukhoza kupukuta mwendo pambali yopweteka.
Ndipo potsiriza, mungafune kuyang'ana pulogalamu yowonjezera pansi. Chofunika kwambiri kwa amayi ndi abambo, ntchito ya pansi pamtunda ikhoza kukuthandizani kuti mukhale osamalitsa komanso otetezeka m'chuuno mwanu, m'mapapo ndi m'mbuyo, pomwe mukuwongolera moyo wanu wa kugonana. Inu simungakhoze kumenya izo!
Zotsatira:
Hebert, Lauren, A., PT (2001). Kugonana ndi Kubwerera Kumtima. Greenville, ME: IMPACC USA.
White, A., III, MD (1990). Kubwezeretsa Kwako: Gulu la Dotolo la Chothandizira. New York, NY: Simon & Schuster / Moto.
Kisner, C., & Colby, LA (2002). Zochita Zochiritsira: Zomwe Zinayambira ndi Zapangidwe.Philadelphia: FA Davis Company.