Kuwongolera Zozizira kwa Oyamba ndi Anthu Opweteka Kumbuyo

Zojambula Zojambula Zachifuwa

Zomwe zimapangidwira mavitamini nthawi zambiri zimalimbikitsidwa kuti athandizidwe kumbuyo kwa m'mbuyo, m'mimba mwa mimba komanso m'magulu a sacroiliac.

Mukayamba kukhazikitsa ndondomeko yowakhazikika, wodwala wanu waumwini kapena wophunzitsi wanu akhoza kukupatsani bwino ntchito zosiyanasiyana. Khulupirirani kapena ayi, nkhani zambiri zogwirizana ndi khosi ndi kumbuyo zimayambika, kapena zimakhudzidwa ndi malo a pelvis, omwe amachititsa kuti phokoso likhale lopangira ntchito yowonjezereka, komanso.

Phunziro la 2017 lofalitsidwa mu Journal of Exercise Rehabilitation linapeza kuti anyamata omwe ali ndi scoliosis adatha kuchepetsa mpangidwe wa Cobb (chofunika kwambiri cha kutalika kwa mbali yomwe mumakhala nayo pa scoliosis) kwambiri patatha masabata 12 a pulogalamu yolimba kwambiri . Pulogalamu yawo idaphatikizapo mapuloteni a pakhosi ndi maulendo ena omwe amagwirizana nawo motere:

• Ng'ombe-ngamila yoga pose
• Tsinde lopiringa (aka, yovuta)
• Mlatho wa Hip ndikulumikizidwa kwa mawondo owongoka wowonjezera kamodzi pamene thunthu liri mlengalenga
• Kukula kwa m'mimba mwendo wawiri (kukhala zovuta zolimbitsa thupi, kotero ngati muli wofooka mu abs ndi kuyesa pulogalamuyi, yambani mwa kukweza mwendo umodzi kapena maondo onse awiri oposa madigiri 90)
• A Supermans
• Nsonga / mwendo umadzuka
• Galu wa mbalame ndi mkono ndi mwendo imadzuka
• Kuyenda kwa manja

Koma zonsezi zinayamba ndi zozizira zozizira.

Zojambulajambula Zochita Zozizira - Zolemba Zinthu

Mapuloteni amatha kupangidwa m'malo osiyanasiyana, kuphatikizapo supine (akugona kumbuyo kwanu ndi maondo anu akuyendetsa,) okonzeka (akugona m'mimba mwako,) ndi malo onse a 4, pamene mumathandizidwa ndi manja ndi mawondo msana wanu ukufanana ndi pansi.

Manja ndi mawondo angakhale abwino kwa inu ngati muli ndi pakati.

Kuchita zinthu zapakati pamutu ndizovuta kwambiri kwa onse, zomwe zimapanga kusiyana kwakukulu kwa oyamba kumene ndi anthu ovutika ndi msana; mukamayimilira mutayimirira kumbuyo kwa khoma, kumakhala kovuta kwambiri.

Nkhanizi zimalongosola za oyambawo, komanso zowonongeka kwambiri pamtambo.

Malangizo a Kuchita Zozizira Kwambiri ( Supine ndi Standing)

1. Kuyamba malo. Lembani pansi ndi mawondo anu akuwerama ndi mapazi apansi pansi.
   • Kuti mupite patsogolo, yang'anirani khoma.
   • Mbali zikuluzikulu za thupi ziyenera kukhudza pansi kapena khoma:
     • pansi pa mapazi pansi (oyamba kumene)
     • kumbuyo kwa zidendene motsutsana ndi khoma (patsogolo)
     • kumbuyo
     • pakati / pamwamba kumbuyo ndi mapewa
     • kumbuyo kwa mutu
   • Sungani malo pakati pa pansi (kapena khoma) ndi kumbuyo kwanu, komanso khosi lanu ndi pansi kapena khoma.
     • Onetsetsani kuti muwone ngati mungathe kutambasula dzanja lanu pakati pa kumbuyo kwanu ndi pansi kapena khoma. Ngati ndi choncho, ndiye kuti ndinu wokonzeka kupita!
     • Ngati sichoncho, yesetsani kukhazikitsa mapepala anu kuti pakhale malo pang'ono pakati pa msana wanu pansi.
2. Inhale.
3. Yambani kayendetsedwe kake kamene mumayambira. Mukalola mpweya wanu kutuluka, mimba yanu iyenera kubwera kumbuyo kwanu. (Izi zimachitika mwadzidzidzi panthawi yopuma.) Kuwombera kokometsetsa komwe kumapangitsa kuti minofu ikhale yogwiritsira ntchito izi. Pitirizani kukoka mkati, ndipo mulole izo zikhomere pansi pa chifuwa chanu. Izi zingachititse kuti mutsimikizike mofatsa ndikufika pambali kapena kumakhudza pansi kapena khoma.

1. Lembani kuti mubwerere kuti muyambe. Pansi pa msana ndi pakhosi kuti mubwerere ku malo awo oyambirira pamene mutenganso mpweya. Dziwani kuti kuyenda mu gawoli kumatenga ntchito yochepetsetsa kusiyana ndi kuyenda koyambirira kwa kubwezeretsa pansi kapena khoma.
2. Dziwani kuti mukuchita bwanji mwatsatanetsatane. Tcherani imodzi kapena mapiritsi awiri a pelvic kuti mutengeko. Kenaka chitani chimodzi kuti muwone msinkhu wanu wamagetsi. Ngati mukugwiritsa ntchito minofu yambiri, yesetsani kuti mutseke. Musadandaule za kumaliza kayendedwe. Mwinanso mungathe kuchita ngakhale mutasuka.
3. Kwenikweni, yang'anani zovuta zomwe zili m'magulu anu a m'chiuno . Zilumikizi za mchiuno zimakhala pamalo pomwe miyendo imagwirizanitsa kwambiri m'mimba mwazi (pazitsulo zam'chiuno, zomwe zili pamwamba pa ntchafu yanu, pambali mwa pelvis. ) Chifukwa chakuti tikufuna kugwira ntchito za m'mimba muzochita izi, yesetsani kumasula mikangano iliyonse yomwe mungayang'ane pa minofu yomwe imadutsa pa qualriceps. Mukamapanga pakhosi, yesetsani kukoka pakhosi kuchokera m'mimba, m'malo mokankhira pamimba.

> Chitsime:

> Kwang-Jun, K. ndi. al. Zotsatira za masabata khumi ndi awiri (12) otetezeka kwambiri pamtundu wa Cobb ndi mphamvu ya minofu ya achinyamata omwe ali ndi idopathic scoliosis. J Exerc Rehabili. April 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412502/