Mapulogalamu a Medical Reports amawagwiritsa ntchito ngati mankhwala othandiza kwambiri chifukwa cha ululu wammbuyo. Kuchokera minofu ya m'mimba kupita ku minofu ya kumbuyo, kulimbitsa, ndi kutambasula ndi mbali ya pulogalamu iliyonse yobwereza. Mndandandawu ukupita ku mitundu yambiri ya mapulogalamu olimbitsa thupi omwe angathandize kuthetsa ululu wammbuyo.
Yoga
Kuchita yoga kumapanga mgwirizano pakati pa kusinthasintha ndi mphamvu za minofu ya thupi, kawirikawiri ndizopweteka kwenikweni m'mbuyo. Anthu omwe ali ndi ululu wammbuyo ayenera kusamala kwambiri poyesera kuchita masewera olimbitsa thupi. Ngakhale yoga ikhoza kupindulitsa kwambiri kumbuyo kwa odwala kapena kupweteka kwa m'khosi, zingakhale ndi zovuta zake. Khalani ndi machitidwe a yoga omwe amalingalira chifukwa chake muli ndi ululu wammbuyo, ndi kuchuluka kwake komwe kulipo. Izi zikutanthawuza kumvetsa chikhalidwe chanu, kukhala okonzeka kusintha malangizo a yoga kuti musakhale ndi ululu pamene mukugwira ntchito, ndikudziwa chomwe chimachitika, kuti musapangitse zizindikiro zanu kukhala zovuta.
Kuphunzitsa Kulimbitsa Thupi
Kukhazikika kwakukulu, mphamvu yayikulu, ndi kuthandizira kwakukulu ndizomwe zimatanthawuza chinthu chofanana. Zaka makumi angapo zapitazi, kafukufuku wasonyeza kuti kulimbikitsa minofu ya thupi ndi njira yabwino kwambiri yothandizira kukhazikika kwabwino ndi kuyanjana bwino, komanso kuchepetsa kupweteka kumbuyo kapena kumutu.
Nthawi zambiri, zipatala zamakono zimapereka machitidwe olimbitsa mtima monga mapulogalamu apakhomo kwa odwala awo am'mbuyo ndi amtima. M'dziko labwinobwino, pakhala kuphulika kwa mitundu yatsopano ya pulogalamu, zambiri zomwe zimaperekedwa kuntchito yayikulu. Ndipo ngakhale kukhala ndi zisankho zambiri ndi chinthu chabwino, ngati munthu wodwala kumbuyo kapena kupweteka kumutu ukuyenera kutsimikiza kuti pulogalamu yanu ikukukhudzani inu ndi matenda anu, ndi kuti wophunzitsira wanu ali woyenerera bwino.
Kugwiritsa Ntchito Madzi
Zochita zolimbitsa madzi, zomwe zimatchedwanso kuti madzi a m'madzi, zimagwiritsa ntchito madzi apadera kuti zikhazikitse minofu yambiri, zowonjezera kusintha ndi kuchepetsa ululu. Kukhala m'madzi kumapereka chithandizo ndi kulemera kwake, komwe kumachepetsa kupanikizika kwa ziwalo zomwe zimayambitsa kulemera komanso / kapena kugwiritsira ntchito pamtunda. Chilengedwe chothandizira madzi ndi chimodzi chimene kupweteka kumbuyo kumachepetsedwa, kumapanga chisankho chabwino kwa anthu omwe ali ndi nyamakazi kapena ovulala kuchiritsa.
Kutentha kwa madzi kukhoza kuthandizira thupi lanu pamene mukusuntha mfundo zanu, zomwe zimathandiza kuonjezera kayendetsedwe kake. Kutsutsana, kotchedwanso kukoka, kudzakuthandizani kulimbitsa minofu yanu. Ndipo, kukhala m'madzi kumakhala kosangalatsa komanso kosangalatsa anthu ambiri, kukulitsa zolimbikitsa kuchita masewera olimbitsa thupi.
Njira ya Egoscue
Egoscue ndi njira yosasinthasintha yochita masewera olimbitsa thupi yomwe cholinga chake ndi kubwezeretsa kayendetsedwe ka thupi. Wopanga njirayo, Pete Egoscue, amachitcha "kuyendetsa mapulani." Pogwiritsa ntchito njira yopangidwa ndi E-cises, zomwe zimaphatikizapo njirayi, mukhoza kuthana ndi ululu wanu wamisala. Njira ya Egoscue yathandiza anthu ambiri kupweteka kwawo kumbuyo, kuphatikizapo ochita masewera otchuka monga Jack Nicklaus.
Kutambasula ndi Kuphunzitsa Pamene Akugwira Ntchito
Ndi mitundu yambiri ya mapulogalamu olimbitsa thupi ndi njira, n'zosavuta kuiwala kuti ingotenga nthawi yokwanira kutambasula ndi kulimbikitsa kumbuyo ndi zikuluzikulu zomwe zimakhudza izo. Ngati mumagwira ntchito pa kompyuta, akatswiri amalimbikitsa kuti mupange mphindi yochepa maminiti 20 kuti muthe kuwongolera zotsatira za kusagwira ntchito kwanu. Ngakhale iwo omwe ali ndi ntchito zambiri zogwira ntchito angayambe kuyenda mu kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake, zomwe zimachititsa kuti zikhale zosayerekezereka zamagulu m'magulu a minofu ndi kuchepetsa kusinthasintha. Chinthu chabwino pa desk zochita masewera olimbitsa thupi ndikuti mungathe kulandira imodzi nthawi zambiri. Pulogalamu ya masewera iyenera kuchitidwa pokhapokha pa ntchito yanu yowonjezera kuchepetsa kupweteka kwakumbuyo. Sichiyenera kuwononga.
Multifidus Back Pain Solution
Multifidus Back Pain Solution , ndi Jim Johnson, PT ndi buku lomwe liri ndi pulogalamu yochitira odwala matenda aakulu. Pulogalamuyo imachokera pa umboni wakuti kamodzi kamene kam'mbuyo kamene kamakhala, kamene kamakhala ndi mbali zambiri, kamakhala ndi gawo pafupifupi zonse zopweteka m'mbuyo. Chifukwa chakuti bukuli linalembedwa ndi akatswiri a zaumoyo ogwirizana, limapereka chidziwitso chabwino cha momwe angagwiritsire ntchito pulojekitiyo komanso momwe angagwiritsire ntchito makasitomala kuti adzipangitse okha kudziŵa okha za mankhwala opweteka.