Monga anthu ambiri amadziwira, kuchita masewero olimbitsa thupi kungathandize kupewa matenda otupa angapo. Ikhoza kukweza maganizo anu ndikuthandizani kuchepetsa thupi. Ndi zofunikira zonsezi, ndani amene sakufuna kukhala ndi pulogalamu yochita masewera olimbitsa thupi nthawi zonse?
Koma, kwa munthu amene ali ndi nyamakazi yamtsempha yofooka, kupweteka pochita zinthu zolemetsa kungakhale koyenera kuti muthe kusinthana zochita zanu zochitidwa.
Kuchita Masewera Olimbitsa Thupi
Ndi nyamakazi ya m'mimba, kupeza pulogalamu yochita masewero olimbitsa thupi yomwe siimayambitsa mavitamini anu kungakuthandizeni kuti muzichita bwino tsiku ndi tsiku, komanso kuchepetsa kupweteka kwanu. Komanso, izi zingathandize kuchepetsa kusintha kwa mgwirizano komwe kumayambitsa kuuma, kusasuntha, kupweteka kwambiri komanso kulemala. Ndiye kodi mungatani kuti muthetse kapena kupeĊµa kupanikizika pa msana wanu, ndikuchita zolimbitsa thupi zokhudzana ndi chikhalidwe chanu ndi zolinga zina zaumoyo?
Debbie Turczan, MSPT, Clinical Specialist ku Physical Therapy ku New York Presbyterian Hospital / Weill Cornell Medical Center ku New York. "Kutentha kwa madzi kumachepetsa mphamvu yokoka ndipo kumachepetsa kuponderezana msana pamene mukuyenda." Turczan akuti mapulogalamu anu angapindule ndi madzi omwe amaperekedwa ndi madzi mukangomaliza kufika pachifuwa chanu.
Kusambira kapena Kuchita Zachilengedwe
Mukakhala mumadzi, mungathe kusambira kapena kulimbitsa, kusinthasintha, ndi machitidwe a aerobic.
Ndizo kusankha kwanu - kaya zichita thupi bwino.
Kusambira ndibwino kwa msana chifukwa limodzi ndi aerobic ambiri, kuyenda ndi mphamvu mphamvu, zimabweretsa pang'ono ya msana kuzungulira kumalo pakati mafupa, Turczan akuti. Kuchita kupotoza kwapadera kungathandize kutulutsa madzi a synovial kuchokera kumagulu a mbali ndi kuchepetsa kuuma kwa msana.
Mwa kuyankhula kwina, izo zimathetseratu ma diski ndi ziwalo zozungulira.
Pofuna kufotokoza lingaliro lake, Turczan akupanga kufanana kwa chinkhupule chomwe chimakanikizidwira ndiyeno nkusiya. Chifukwa chakuti amafufuzidwa, akuti, siponji - pamutu uno, ziwalo zanu ndi ma diski - zimatha kutenga madzi ambiri kusiyana ndi kusanachitike. Kusinthasintha kumapereka katemera pang'ono kamene kamathandiza kuchepa kwazing'ono kutuluka ndi kuchoka pa discs, kuwasunga bwino.
"Chofunika kwambiri ndi chakuti kupweteka kwa msana kumene kumachitika panthawi yosambira kumathandiza kuthamanga kwa madzi, komanso kuthamanga kwa madzi kumathandiza kuti ziwalo zanu zikhale zathanzi komanso zathanzi," Turczan amakhulupirira. "Chifukwa chake kusambira ndi njira yabwino yogwirira ntchito mofulumira."
Masukulu Ochita Zophunzitsa Madzi
Kuchita masewera olimbitsa thupi ndi kusambira kumakhala ndi mphamvu yapamwamba, mphamvu ya minofu, ndi kuyendayenda. Koma ndi kalasi ya masewera olimbitsa thupi, mudzawongolera mbali zina monga mimba, mmbuyo, chiuno, bondo, ndi zina.
Madzi ambiri ndi mabwinja omwe ali ndi mathithi amapereka mapulogalamu olimbitsa thupi a m'madzi omwe amawapatsa malipiro. Komanso, Arthritis Foundation ili ndi mapulojekiti apadera omwe amapangidwa kwa anthu omwe ali ndi nyamakazi yomwe ilipo m'madera ambiri kuzungulira US. Pulogalamu yawo yochita masewera olimbitsa thupi imatchedwa AF Aquatic Program.
Mosasamala zamtundu wanji wa madzi omwe mumasankha, mwinamwake, mudzathetsa kuuma kwa msana. Kuuma kwa msana ndi chizindikiro chodziwika bwino cha nyamakazi yamtsempha, ndipo nthawi zambiri chimayambitsa madzi kuti asokonezeke. Izi zimayambitsa kusala, kupweteka, fupa la fupa komanso kusintha kwa fupa. "Ndizopitirirabe," anatero Turczan. "Kupanda kusuntha, kupweteka kwambiri komwe mumakhala komanso kuchepa komwe mukufuna kusunthira. Kuthamanga ndi njira yoyamba yotetezera pamene imateteza nyamakazi ya msana ndi kuchepetsa kukula kwa matendawa. kuchepetsa ululu. "
Kuchita Mphamvu Kulimbitsa Mutu Wanu
Njira ina yothandizira msinkhu wathanzi, Turczan akuti, ndi wofatsa kwambiri kukhazikika ntchito.
Tawonani, izi sizikukhala pamwamba. Iye anati: "Khalani pamwamba ndi pafupi chinthu chotsatira chimene mukufuna kuchita ngati muli ndi nyamakazi ya m'mimba." Kulimbitsa thupi kumaphatikizapo kulimbikitsa ndi kuphunzitsa minofu ya thunthu ndi chiuno kuti zikhazikike msana.
Nthawi zambiri Turczan amamupatsa odwala matenda a m'mimba a m'mimba pogwiritsa ntchito mipira yoyenera ndi opukutira thovu. Ntchito yotereyi, yomwe imatchulidwa mwamphamvu kwambiri, imakuthandizani kuti musamagwiritse ntchito mitsempha yanu yokha komanso yobwerera komanso kuti mukhale osamalitsa, kusinthasintha, kugwirizana ndi kuzindikira za thupi.
Pochita zozizwitsa zolimba, Turczan akuti cholinga chake ndi kusunga thunthu posuntha manja ndi miyendo. Chifukwa mpira ndi mphutsi zimatha kusuntha pansi panu, abs yanu iyenera kugwira ntchito mwakhama kuti mutenge thunthu lanu likhale lolunjika ndi lokha. Izi zingamange mphamvu ya thunthu ndipo mwachiyembekezo zimathandiza msana.
Chitsime:
Kuyankhulana kwa Telefoni. Debbie Turczan, MSPT, Katswiri wa Chipatala mu Physical Therapy, New York Presbyterian Hospital / Weill Cornell Medical Center, New York. September 2011.