Matenda a temporomandibular , otchedwa TMD kapena TMJ, akuganiza kuti amakhudza anthu oposa 5 peresenti ya chiwerengero cha anthu, kuwavutitsa ndi kusokonezeka tulo, kupweteka kwa nkhope, kutupa, ndi kuvutika kudya. Ngakhale ambiri akufunira thandizo la madokotala a mano ndi zipangizo zamano, pali umboni wakuti khosi ndi msana zimakhala zolakwa.
Kuchita masewera olimbitsa thupi kumathandizidwa kwambiri ndi zotsatira za mankhwala a TMD.
Ngati mukuganiza kuti khosi ndi msinkhu wanu zikhoza kuwonongera TMD yanu, Pilates mwina ikhoza kukhala mtundu weniweni wa zofunikira zomwe mukufunikira. Yesani njira ziwirizi - zidzakuthandizani kuti muyambe kusintha komanso muthe kumbuyo kwanu kumbuyo, zomwe zimathandiza kuchepetsa ululu wa TMJ.
Ganizirani ndikukonzekera Zomwe Mumapanga ndi Mpanda Wachifumu
Woyamba woyamba Pilates amasunthira, khoma limayimirira, limanyamula wallop ndipo limakonza zomwe ndimatcha "khosi lamtundu." Mudzadziŵa mwamsanga zochitika zanu za tsiku ndi tsiku ndi kumene muyenera kuima. Ngati pali kusuntha kamodzi muyenera kupeza nthawi ya tsiku ndi tsiku, ndizosavuta kuchita masewera olimbitsa thupi. Gwirani khoma lolimba ndi kuyamba.
Imani ndi nsana wanu ku khoma ndipo ikani zidendene zanu pomwe pansi ikukumana ndi khoma. Imanikanikizidwa pamtambo kuyambira mutu mpaka kumapazi. Tengani kamphindi kuti muwone komwe msana wanu wagwera pa khoma. Poyamba, mumafuna chigaza chanu, misana ya mapewa anu, mpando wanu, ana a ng'ombe, ndi zidendene ku khoma.
Gwiritsani ntchito malo omwe mukukweza mapewa anu ndikuwongolera msana wanu. Pamene mukugwira ntchitoyi, sungani mikono yanu mopanda pakhoma ndikuwona ngati mungathe kukaniza chigaza ndi kutalika kwa msana wanu molimba kwambiri khoma.
Ikani malo awa kwa masekondi 60. Bwerezani tsiku lonse.
Kukonzekera mwamsanga: Nanga bwanji ngati sindingathe kubwerera kumbuyo kwa chigaza kwanga?
Funso lalikulu. Gwirani chopukutira chaching'ono cholungidwa ndikuchiyika kumbuyo kwa mutu wanu. Gwiritsani chopukutira pa khoma ndikuchita zochitika monga tafotokozera.
Limbikitsani Kumbuyo Kwanu Kumbuyo ndi Kuwonjezeka kwa Chifuwa
Chitani izi kusuntha kulikonse (kuphatikizapo deiki lanu) nokha kapena kamangidwe ka Wall Stand. Mudzagwiritsa ntchito khoma kuti musamatsutse, kumalimbitsa mitsempha ya kumbuyo yomwe imalephera kuimirira, kutsogolo kwa mutu, kapena mitsempha ya pachifuwa. Pita kutali ndi khoma ndikuyamba.
Khalani ndi nsana wanu ku khoma koma tambani phazi kuchokera pomwe zidendene zanu zinali pafupi ndi khoma kuti muime momasuka. Bwererani mmbuyo kuti mutenge mapepala anu apulumu pakhoma kumbuyo kwanu. Sinthani mtunda wanu ngati mukufunikira. Kwezani chifuwa chanu mmwamba, fanizani mapewa anu palimodzi, ndipo mukanikize manja anu molimba pakhoma. Khalani wamtali ndi wamtali pamene mukupitiriza kukankhira khoma kumbuyo kwanu.
Gwiritsani ntchito malo asanu pang'onopang'ono ndikumasula manja kumbali yanu. Bwerezani katatu. Chitani tsiku lonse.
Kukonzekera mwamsanga: Nanga bwanji ngati mapewa anga akupita patsogolo pamene ndikuchita izi?
Izi zimachitika. Mphepete ndi chifuwa zolimba zimatha kuchepetsa kuyenda kwanu.
Mutha kukhala kutali kwambiri ndi khoma. Ingoyenda mapazi anu mmbuyo pafupi ndi khoma ndi kuyesanso.
Zambiri Zimayesa Kuyesera
Pali kuvomereza kwa chiganizo chakuti "matenda a moyo" koma palinso kachilombo kwenikweni kwa matenda awa osawoneka. Matupi athu amavala zotsatira za moyo wathu. Kukhala ndi nthawi yaitali, zosafunika zachilengedwe, ndi nthawi yambiri yogwiritsira ntchito zipangizo zamagetsi zonse zimapangitsa kuti thupi likhale lopweteka, kupweteka, ndi kusemphana.
Pali zina zambiri zowonjezera ma Pilates zomwe zingathetseretu mankhwala osokoneza bongo omwe amapezeka chifukwa cha njira zatsopano zomwe zimayendetsedwa ndi magetsi.
Zochita zisanu zoyambirira za Pilates Mat ndizo malo abwino kuyamba ngati mukuyang'ana kuti muyambe pulogalamu ya Pilates.
> Zotsatira:
> Liu F, Steinkeler A. Epidemiology, matenda, ndi chithandizo cha matenda a temporomandibular. Makliniki a mano a kumpoto kwa America. https://www.ncbi.nlm.nih.gov/pubmed/23809304.
> Temporomandibular Disorders (TMD) ndi Mavuto Ophatikizana. WebMD . 2016. Zapezeka pa: http://www.webmd.com/oral-health/guide/temporomandibular-disorders-tmd#1.