Malangizo Othandizira Akatswiri Opaleshoni
Thandizo la thupi lingakhale ntchito yabwino kwambiri. Zoonadi, simukumba mabowo mumatope, koma mwina mukukweza odwala, kuyang'anira odwala matendawa, kulongosola momwe ntchito ikuyendetsera bwino , ndi malamulo ogulitsa inshuwalansi kuti athe kulipira.
Kotero, kodi pali zinthu zomwe mungathe kuchita nthawi zonse kuti tsiku lanu mu chipatala ndikugwirizanitsa ndi odwala?
Kodi pali zida zapadera zomwe ntchito zomwe zimagwiritsa ntchito kuwathandiza kudutsa tsiku? Inu mutengela pali.
Pano pali mndandanda wa mapulogalamu khumi omwe angakuthandizireni kukhala wodwalayo wathanzi pamene mukugwira ntchito ndi odwala anu.
1. Tengani Kachitidwe ka 30-Kachiwiri Pakati pa Zomwe Mukuphunzira
Poyamba mukakumana ndi wodwalayo ndikupeza mbiri, malingaliro anu angakhale akung'amba kuti afotokoze nkhaniyo molunjika ndikusankha njira yabwino yowunika wodwala wanu. Kupuma kwachiwiri kwa makumi atatu mutatha kutenga mbiri kungakhale zonse zomwe mukufunikira kuti mutseke mutu wanu kuti muyesetse bwinobwino. Sungani zinthu monga dynamometer kapena goniometer mu kabati kapena kabati kutali ndi wodwalayo. Mukapeza mbiri kwa wodwalayo ndipo mwakonzeka kuyambitsa mayesero ndi mayeso, dzipatseni nokha kuti mutenge zipangizo zoyezera. Izi zingakupangitseni mwamsanga kupumira mpweya wanu, kumitsani mutu wanu, ndikuchita bwino ndikuyesa.
2. Yambani Zomwe Mukuyesa mwa Kufunsa Woleza Mtima Wanu Zimene Iye Amachita Zamoyo
Mukayamba kukumana ndi wodwala kuti apange mayeso, yambani kufunsa mafunso anu pofunsa zomwe akuchita kuti akhale ndi moyo. Chifukwa chiyani? Mukapempha wina ntchito yomwe akugwira, mukufunsanso kuti ali ndi malo otani tsiku lonse.
Wina yemwe ali ndi ululu wammbuyo yemwe amakhala tsiku lonse pa desiki angafunikire kuchita masewera olimbitsa thupi. Makaniko omwe amapita kumbuyo kuntchito angakhale akudzipweteka okha . Funsoli likhoza kukuthandizani kudziwa momwe chikhalidwe chawo chimakhudzira mphamvu zawo zogwirira ntchito yawo. (Super pro tip: ngakhale wodwalayo ali wamkulu kapena wokalamba, funsani ntchito yawo. Musaganize kuti wina wasiya pantchito malinga ndi msinkhu wawo!)
3. Kumbatira Mimbulu Yosavulazidwa Panthawi ya Chithandizo? Osadandaula
Uh o. Wodwala wanu ali ndi mapewa ozizira kumbali yawo yowongoka, ndipo mumayamba kuyendayenda pamagulu a kumanzere . Wodwala amakuuzani momasuka kuti mukuchita zolakwika! Kodi mumatani? Kungomumwetulira ndi kunena, "Eya." ndipo pita kumbali yolondola. Sikumapeto kwa dziko; tonse timalakwa. Kuwonjezera apo mungagwiritse ntchito faux pas kuti muone mmene mbali ya wodwalayo idapitirire poyerekeza ndi mbali yawo yovulazidwa ndikuyang'ana kuuma kwa chikhalidwe chawo.
4. Sakanizani
Samalani kuti musalowe muchitsanzo chosadziwika chokhazikitsa odwala anu omwe ali ndi maselo omwewo ndi kubwereza. Sakanizani pang'ono, ndipo perekani nambala yolondola yokhudzana ndi zosowa za odwala. Kodi mukugwira ntchito ndi wothamanga wopirira?
Mwina amapereka mobwerezabwereza kubwereza kwa masewero olimbitsa thupi. Mukuyesera kumanga nyonga? Pitirizani kuzibwereza mpaka 8 mpaka 10. Tengani tsiku ndikupita ku chipatala cha PT kukaphunzira zosiyana. Yesetsani kuti musagwiritse ntchito zofanana zomwe mukuchita mofanana ndi odwala anu onse. Thandizo la thupi ndi ntchito yapadera, ndipo odwala anu ayenera kusamalidwa bwino ndi inu.
5. Dalirani Mphunzitsi Wanu wa Chipatala ndi Chiweruzo
Masiku ano, zikuwoneka kuti wodwala aliyense amasonyeza kuchipatala cha mankhwala ndi X-ray ndi MRI. Kodi MRI imakhala yofunikira kwambiri musanayambe PT ? Nthawi zambiri, yankho ndilo ayi.
Kulemekeza pa zithunzi za MRI ndi malipoti atatha kuwona. Izi zingathandize kusunga luso lanu la kuchipatala ndipo lingakulepheretseni kuchita kafukufuku omwe akugwirizana ndi zithunzi za MRI. Osati wodwala aliyense amene ali ndi disk ya herniated amafunika kuchita zoonjezera za McKenzie . Odwala omwe ali ndi chikhotakhota amalira monse mosiyana, ndipo kuunika kwanu kukuyenera kusonyeza kuti ndi zoona. Dalirani luso lanu la kuchipatala choyamba ndikupanga kafukufuku wogwirizana ndi zomwe mwapeza.
6. Theraband Sikuti Yangowonjezera.
Theraband , kapena magulu ena otsutsa, angagwiritsidwe ntchito pazinthu zina osati kupititsa patsogolo machitidwe. Ngati wodwalayo ali ndi phazi lamapazi , mukhoza kumangiriza mapeto a gululo pamtunda wawo wa ng'ombe wapamwamba komanso kumapeto kwake kuzungulira zala. Mavutowo pa bande angathandize kukoketsa matumbo awo pamene akuyenda kuti asalowetse zala zawo pansi. Ngati wodwalayo akuyima pfumbi kapena phokoso, gwiritsani ntchito pang'ono kugonjera gulu kuti muthandize kukambirana pakati pa wodwala phazi ndi pansi (mofanana ndi Dycem).
7. Gwiritsani ntchito chopukutira ngati chingwe cha Theraband
Kodi muli ndi wodwala yemwe ali ndi matenda odwala matenda odwala matenda a osteoarthritis ndipo akuvutika kuti amenyane ndi gulu? Kapena kodi odwala akudandaula za momwe gulu lakumenyana likudula m'manja mwawo pamene akuligwira? Ngati ndi choncho, pali vuto losavuta: gwiritsani ntchito thaulo laling'ono ngati chogwiritsira ntchito. Ingomangirira kumapeto kwa gulu lokaniza, ndikudyetseranso thaulo pamanja. Tsopano wodwala wanu angagwire chopukutira ngati chogwiritsira ntchito pamene akuchita zakumapeto kumapeto.
8. Musagwiritse ntchito Malemba Achikondi ndi Zachidwi
Kotero, wodwala wanu ali ndi posterior lumbar derangement ndipo amafuna kujambulira kalasi yachitatu ndi kusinthana kuti asachepetse chitetezo ndi kubwezeretsanso kayendetsedwe ka kayendedwe kake. Izi zimveka zochititsa chidwi, koma wodwala sakhoza kudziwa mawu onsewa. Pamene mukuyankhula ndi madokotala, anamwino kapena othandizira ena, ndi bwino kugwiritsa ntchito mawu achipatala. Koma polankhula ndi odwala ndi mabanja awo, gwiritsani ntchito mawu omwe amamveka bwino.
9. Pemphani Odwala Anu Nthawi Zonse Ngati Ali ndi Mafunso Alionse
Ndi zophweka kuti tigwidwe ndikuyesera kukhala nthawi ndi kuyesa kuchoka mwamsanga kuchokera kwa wodwala kupita ku yotsatira. Musanachoke wodwala aliyense, khalani ndi chizolowezi chofunsa ngati ali ndi mafunso okhudza chithandizo chawo cha thupi. Kutenga masekondi makumi atatu kuti muwafunse odwala anu ngati chirichonse chiri chowoneka ndi kumvetsa chingakuthandizeni kukhala ndi ubale wogwira ntchito ndi odwala anu.
10. Kulankhulana Mogwirizana ndi Madokotala ndi Zopezera Zowatumiza
Chimodzi mwa zinthu zofunika kwambiri zomwe mungachite ndicho kuyankhulana ndi akatswiri omwe amapereka odwala kwa inu. Onetsetsani kulemba ndondomeko yoyenera ndi yochepa, ndipo onetsetsani kuti dokotala (kapena amene akuwerenga manotsi anu) amamvetsetsa bwino momwe chithandizo chanu chakumankhwala chilili.
Kukhala wodwala thupi kungakhale wolimba, koma kungakhalenso kosangalatsa kwambiri. Podziwa njira zamalonda zamalonda, mungakhale otsimikiza kuti muzipatula nthawi yanu ndi odwala anu kupeza zotsatira zabwino zowonzanso.