Pangani Zochita Zowonjezereka ndi Kukhazikika Kwambiri
Ngati mumamva ngati mukusowa chizindikiro pamene mukuyang'ana pansi - ngakhale mutadziwa kuti minofuyi ndi yolimba kwambiri ndipo mumayesetsa kuti muwamasule - simuli nokha. Kwa ambiri a ife, kuluka, khosi, ng'ombe, ndi minofu yambiri ndi njira yabwino kwambiri. Koma minofu ya kumbuyo? Osati kwambiri. Izi zingakhale zolimba kotero kuti zimakhala zovuta kuzifikira.
Kupeza malo okoma kuti ukhale wochepetsetsa m'mitsempha ya m'mbuyo kungakhale kovuta ngati simusankha zochita zolimbitsa thupi. Mukhoza kuchita zolimba zazing'ono kuti mukhale ndi chiyembekezo chokhazikika. Ndipo inde, mukukweza nsana wanu, zomwe zimalankhula mwakachetechete zimayika minofu imeneyi, koma kuyenda kwazitole kumakhudza makamaka kumalumikiza. Kuzungulira kumbuyo kumakhala ngati mphukira ya izo, ndipo sizitetezedwa makamaka, mwina.
Ndiko komwe kumawongolera mawondo ndi mchifuwa. Sikuti kumangokhalira kukondwera nthawi zambiri, koma ndi njira yabwino yowonzetsera kusintha kwa minofu yanu yam'mbuyo kumapeto kwa masana kumunda kapena ntchito zapakhomo kapena pambuyo pa tsiku pa kompyuta.
Koma mawondo ndi chifuwa amatambasula ndi zabwino kwambiri kuposa kumasulidwa kwa msana.
Monga zochitika zolimbitsa thupi, mwa kuyankhula kwina, kayendetsedwe kamene kamapangitsa kuti mgwirizano wanu ukhale wosinthasintha, kutambasula mawondo kumathandiza kuthana ndi kufooka komwe kumagwiridwa ndi nyamakazi ya msana ndi / kapena msana wam'mimba .
Ndipotu, njira zosiyanasiyana ndizofunika kwambiri kwa anthu omwe ali ndi matenda a osteoarthritis mumphepete mwawo, akuti Hagit Rajter, wodwalayo pa Joint Mobility Center ku chipatala cha opaleshoni yapadera ku New York.
"Kuchita masewero olimbitsa thupi kumathandizira kusintha kwa mgwirizano, kuphatikizapo kuchulukitsa magazi ndikuthandizira kuti zakudya zowonjezera zifike m'derali."
Mmene Mungachitire Zochita Zopangira Knees-to-Chest
Kuti mutetezeke, yambani kuguguda ndi mawondo ndi mwendo umodzi wokha. Ngati, patatha masiku angapo, mukuzichita popanda kupweteka, ndi nthawi yoti mupitirize kukweza miyendo yonse, Rajter anandiuza.
Mwa njira, ngati simukudziwa ngati mawondo awiri kapena osakanikirana atayika ndi otetezeka atapatsidwa vuto lanu lakumbuyo, lankhulani ndi wothandizira zaumoyo wanu musanayese zotsatirazi:
- Lembani kumbuyo kwanu ndi mawondo anu atawerama ndipo mapazi anu atagona pansi. Izi zimatchedwa supine udindo.
- Pepani modzidzimutsa mutamawondola mokwanira kuti muthe kumvetsa mwendo wanu pansi. Sakanizani zala zanu pansi pa bondo.
- Ngati mukupanga mavoti awiriwa, bweretsani mwendo umodzi kenako ndi winayo. Chifukwa kutenga panthawi imodzi kumatenga mphamvu zambiri za m'mimba, kuyamba ndi imodzi ndikutsata mwatsatanetsatane kumakhala kosavuta, makamaka kumbuyo kovuta.
- Monga momwe zilili ndi tsamba limodzi, ngati mutenga nthawi imodzi, sungani zala zanu kapena musamalumikize pakati pa miyendo ya pansi, pansi pa mawondo.
- Pang'onopang'ono mutenge bondo lanu logwada kapena mawondo pamtengo wanu, pogwiritsa ntchito manja anu.
- Pamene mukukoka, yesetsani kupumula miyendo yanu, pelvic ndi kumbuyo komwe mungathe. Maondo ndi chifuwa bwino amafikira kumbuyo kwa minofu ya m'mbuyo pamene amagwiritsidwa ntchito mopanda malire.
- Gwiritsani masekondi pang'ono.
- Bweretsani mwendo wanu pansi.
- Bwerezani kumbali ina.
- Kodi amatambasula nthawi 10 kapena 15, kamodzi kapena kawiri patsiku kapena pakufunika.
Zotsatira Zachitunthu
Monga tafotokozera pamwambapa, mawondo ndi bondo amagwira ntchito bwino kwambiri, kutanthauza kusunga miyendo ndi m'chiuno monga momasuka. Kuchita zimenezi kungakuthandizeni kuti mukhale ndi ubweya wabwino chifukwa zimathandiza kuti thupi lanu lisamayende bwino. Mwa kuyankhula kwina, mukamachoka chifuwa chanu pachifuwa, zimakokera pansi pamtima mwanu pang'ono. Kukukoka kumeneku kungatanthauze kumasulira mpaka kufika ku malo anu a msana.
Ngati muli ndi vuto lokweza mapepala apansi, mungaganizire kuyika chovala chaching'ono kapena chopukutira pansi pa sacrum yanu kuti muyambe njira yoyenera.
Malingana ndi kafukufuku wa 2017 wofalitsidwa mu magazini ya Spine , sayansi isayambe kugwirizanitsa zolimba kapena kusintha kwina kwa minofu ya lumbar ndi ululu wakupweteka. Mofananamo, anthu ambiri amapeza kuti kumasulidwa bwino ndi mankhwala abwino kwambiri pakagwa vuto.
> Zotsatira:
> Cotton, R. ndi Anderson, R. Clinical Exercise Specialist Buku: ACE ndi Gwero la Maphunziro Odziwika. American Council pa Zochita Zolimbitsa Thupi. 1999. San Diego.
> Ranger, T., et. al. Kodi kukula ndi maonekedwe a mitsempha ya m'magazi yokhudzana ndi ululu wopweteka kwambiri / Kukonzekera koyenera. J. Spine July July 2017. https://www.ncbi.nlm.nih.gov/pubmed/28756299
> Nambala Yopempha. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Achipatala, Cert. McKenzie Wodwala, Wachikulire Wachipatala Pachipatala, Joint Mobility Center, Chipatala Chochita Opaleshoni Yapadera, New York City. September 2011.