Afe omwe "tafika msinkhu wina" (mwachitsanzo, ana aamuna okalamba, okalamba ndi okalamba) akhoza kudziwa bwino ululu wa nyamakazi. Arthritis (osteoarthritis), vuto limene kalisera likuzungulira mafupa ndi ziwalo zimatha, zimakhala zowawa kwambiri. Zimapangitsanso mgwirizano kuti ukhale wovuta, kupanga zochitika za tsiku ndi tsiku zovuta kwambiri. Osteoarthritis amayamba kupezeka ndi msinkhu, kupanikizika mobwerezabwereza kapena kuvulaza kapena kukhumudwa kwanu.
Kawirikawiri, ogwira ntchito zachipatala amatenga njira zosiyanasiyana zothetsera ululu ndi zizindikiro zina za matendawa. Mwachitsanzo, dokotala wanu kapena wodwalayo angakupangitseni inu njira zomwe mungateteze malumikizowo, komanso kugwiritsanso ntchito pakhosi lanu ndi zosavuta. Ndipo akhoza kukuchenjezani kuti muyese ntchito yanu ndi kupeĊµa kupanikizika kosafunikira pa msana pamene minofu yanu ikutopa. Izi zikuwonjezera pa mankhwala alionse omwe dokotala angakupatseni.
Yesetsani Kugwiritsa Ntchito Zizindikiro Zamagulu a Amuna
Ngati mukungoyamba "m'badwo umenewo," mwina mukuyang'ana batani yopulumukira yomwe ingakuthandizeni kupewa matendawa. Mwina mwatsatanetsatane mulibe matsenga, koma kuchita masewera olimbitsa thupi, makamaka masewera olimbitsa thupi, ndipamene mumakonda kwambiri.
Ndipo ngati muli ndi zaka zambiri, dokotala wanu (nthawi zambiri) angakulimbikitseni kuti muyesetse kuchita masewera olimbitsa thupi ndi kupweteka.
Chifukwa chiyani?
Debbie Turczan, katswiri wa zachipatala ku Physical Therapy ku New York Presbyterian Hospital / Weill Cornell Medical Center ku New York, anati: "Ndondomeko yoyamba ndi yotetezeka pamene ndikuletsa nyamakazi ya msana ndi kuchepetsa kukula kwake. "Ndi njira yabwino yothetsera ululu," akuwonjezera motero.
Ngakhale kusinthasintha ndi zochitika zolimbitsa thupi ndizofunikira kwambiri pakuyang'anira matenda a mitsempha ya mitsempha, khosi limalimbikitsa komanso limakhala ndi ntchito yofunikira.
Njira Yotsitsimutsa Mitsempha Yothandizira Kuthetsa Matenda a Nyamakazi
Mitundu yomwe imayendayenda m'mphepete mwa msana imapangidwira kumbuyo ndi kumbuyo. Pamodzi ndi machitidwe osiyanasiyana othamanga (omwe ayenera kukhala mzere woyamba wa chitetezo), kuyang'anira ululu wa nyamakazi ingathandize kwambiri ngati mukulimbitsa minofu yanu. Izi ndi chifukwa pamene minofu ikutanthawuza kuthandizira msana ndi ofooka kwambiri kuti asakwaniritse udindo wawo, kupanikizika ndi zotsatira zowonjezera. Kupweteka kwa msana kungayambitse kupweteka ndikupitiriza kukula kwa nyamakazi yanu.
Pulogalamu yowonjezera yoteteza chitetezo ndi kuchepetsa kupweteka kwa mafupa a mitsempha imapangitsa magulu awiri a minofu - onse omwe ali kumbuyo kwa chigaza ndi khosi, akuti Hagit Rajter, wodwala ku Joint Mobility Center ku chipatala cha New York kwa Opaleshoni Yapadera. Magulu amenewa amatchedwa chiberekero (chiberekero amatanthauza khosi), ziwalo zapasipali (mbira imayankhula pafupi ndi msana) ndi mphutsi. Matenda a suboccipital ndiwo omwe ali pansi pa chigaza kumbuyo.
Rajter amalimbikitsa izi:
1. Cervical Retraction
Malinga ndi Rajter, kuchita masewera olimbitsa thupi kumathandiza kuti mitsempha (rectus capitis ndi longus capitus) imatsogolere kutsogolo ndikumasula awo kumbuyo.
Mutha kukhala kapena kugona kuti mutenge kachilombo ka HIV. Ngati wagona pansi, sungani thaulo lamakina 2 mpaka 3 pansi pa khosi kuti muthandizidwe komanso mutonthozedwe. Ngati mumakhala, onetsetsani kuti muli ndibwino .
Yambani ndi mutu wanu woongoka. Popanda kutchinga chikho (mmwamba kapena pansi), sungani mutu wanu mmbuyo. Cholinga chake ndi kubwezeretsanso kumbali yomwe ikugwirizana ndi mzere wa msana . Mwinamwake mungamveke kumbuyo kwa khosi lanu. Pezani ndi kubwereza.
kapena malangizo atsatanetsatane owona:
- Zovala zamkati kuti zikhale patsogolo pamutu zingathandize kukonzekera kuti mutenge kachilombo koyambitsa matendawa
- Malangizowo okhudza kutsegula m'mimba
Rajter akuyamikira kupanga maulendo 5, kasanu pa tsiku, pafupipafupi 20 mpaka 30 kubwezeretsa, koma akunena kuti momwe mumasinthira sikofunikira. M'mawu ena, mungathe kuchita zonse 20-30 nthawi imodzi m'malo mobwerezabwereza 5 kasanu patsiku, ngati izi zikukuyenderani bwino. Lingaliro ndilokuti muyenera kumaliza 20-30 patsiku kuti muthetse kusiyana kwa mphamvu yanu ya minofu.
Pitani Isometric
Kuwonjezera pa kuchita masewera olimbitsa thupi pachiberekero, kulimbitsa minofu kumutu kumaphatikizapo ntchito yeniyeni. Kusowa kwake kwa minofu ndi imodzi yokha. Mwa kuyankhula kwina, kupangika kotereku sikungapangitse kayendetsedwe kowonekera. Chitsanzo cha kuvomereza kwachimake ndi zomwe zimachitika minofu yanu (kutsogolo kwa mkono wakumtunda) mukakhala ndi thumba la kugula ndi golo lanu lokha koma osasuntha mkono wanu kapena kutenga thumba kulikonse, Rajter akuti.
Onse awiri Turczan ndi Rajter amati zochitika zofanana ndizoyeso zowonetsera zizindikiro za mafupa a mtima. Odwala onsewa amayamba odwala mosavuta (kutanthauza kugwiritsa ntchito zochepa - pafupifupi 50 peresenti - kupanikizika kuposa max).
Turczan imapangitsa odwala ake ntchito yovuta kwambiri pokonzekera. Rajter anagawana malangizo enieni okhudzidwa ndi chingwe cholimba chachingwe ndi ine:
Kujambula kwa Nsalu Yophiphiritsira ndi Kulimbikitsa Kuwonjezera
Kutuluka kwa khola (kutanthauza khosi) kumachitika pamene ukuweramitsa mutu wako, ndipo kukula kwa chiberekero kumachitika pamene ukuweramitsa mutu wako. Ngakhale kuti mumayesetsa kutsogolera mutu wanu pazochita, kujambulira ndi zofutukula zomwe tikuzifuna zimapezeka m'khosi. Minofu yomwe imakhudzidwa mu zochitikazi imatchedwa flex flexors (minofu kutsogolo kwa khosi) ndi zowonjezera (minofu kumbuyo kwa khosi).
Khalani kapena imani. Ikani chikhatho cha dzanja limodzi kutsutsana ndi mphumi yanu ndikuikakamiza mobwerezabwereza, koma yesani kuyenda ndi mutu wanu. Mwa kuyankhula kwina, ngati dzanja lanu likukanikizira pamphumi panu, mutu wanu udzakankhidwanso mmbuyo mwanu. Gwiritsani ntchito chiwerengero cha 5. Monga momwe zilili ndi machitidwe ena, Rajter akunena kuti kuchita 20-30 mwa izi ndi kofunikira koma mutha kuthyola ma seti ndi kubwereza momwe mumakondera.
Bwerezani ndi dzanja lanu kumbuyo kwa gaga lanu, kukanikiza dzanja lanu patsogolo, ndi mutu wanu kubwerera mdzanja lanu.
Isometric Pambuyo Pakhosi Mkulimbikitsana
Pambuyo pamutu phokoso limatanthauza kumangirira mutu kumbali imodzi . Minofu yomwe imakhudzidwa mu zochitikazi imatchedwa "slowal flexers".
Ikani chikondwerero chanu pa tempile lanu lakumanja ndipo yesani khutu lanu lakumanzere kumbali ya kumanzere. Pewani kutsogolo kwa mutu wanu ndi dzanja lanu. Gwiritsani ntchito chiwerengero cha 5. Pezani kubwerera ku malo oyambira pang'onopang'ono. Zambiri mwa izi (mpaka 20-30 zomwe Rajter analimbikitsa) ndi kubwereza kumbali inayo.
Pochita masewera olimbitsa thupi, Rajter akuti ndikofunika kuyenda pang'onopang'ono, makamaka pamene mukutsitsimutsa kupweteka kwa minofu ndikubwezeretsa mutu wanu ku malo owongoka. "Khosi ndi lovuta kwambiri ndipo ndilofunika kwambiri kupewa kupezeka," akutero. Amachenjezanso kuti asamachite zinthu zosangalatsa. Izi ndi chifukwa kudandaula sikulimbitsa, amandiuza.
Kwa anthu omwe ali amphamvu, Turczan akusonyeza kukweza mutu wanu pamene mukulimbikitsana ndikuchita zolimbitsa thupi. Mwachitsanzo, mukakhala pamalo apulumu, onetsetsani kuti musalole mutu wanu ukugwa. Iye anati: "Anthu ambiri ali ndi mawonekedwe amphamvu komanso amathandiza kwambiri, koma amalola kuti mutu wawo usagwedezeke. Zimenezi zimachititsa kuti minofu ikhale yofooka. "
Zotsatira:
Cervical Spondylosis (Arthritis of the Neck). American Academy of Orthopedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00369 Chiyambi. November 2009.
Kuyankhulana kwa Telefoni. 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.
Imelo Kucheza. Turczan, Debbie, MSPT, Wopanga Thupi ndi aphunzitsi a Yoga. Mzinda wa New York. September 2011.