Ngati mwapezeka kuti muli ndi nyamakazi ya msana, dokotala wanu kapena wodwalayo angakupatseni masewera olimbitsa thupi. Kawirikawiri izi zimaphatikizapo kuchita masewera olimbitsa thupi komanso kulimbitsa kangapo patsiku kukuthandizani kuthetsa zizindikiro.
Mndandanda womwe uli pansipa muli malangizo ndi mbiri za mitundu yofunikira kwambiri ya masewera olimbitsa thupi, omwe ali ndi kayendetsedwe ka mphamvu ndi mphamvu - mwa dongosolo - pambuyo ndi pamutu.
Zindikirani kuti izi zikutanthauza kuti zikhale zothandiza zokha; chonde onani dotolo kapena wodwalayo ngati mukufuna kuyamba ndi pulogalamu yomwe imayankhula mwapadera ndi matenda anu.
Onjezerani Zina Zowonjezera ku Mtsempha Wanu Wamadzi Amtundu Wambiri
Anthu ena amafunika kuwonjezera pa ntchito zawo kuti asunge zolingazo. Ngati ndiwe, mungaganize kuyesera yoga kuwonjezera pa chizoloŵezi chanu choyamba.
Debbie Turczan, mphunzitsi wa yoga yemwe ali ndi chilolezo chovomerezeka ndi oga ku New York, amanena kuti yoga ikhoza kukhala yochulukirapo kuchokera kubwezeretsa ku maseŵera, komanso kuti anthu omwe ali ndi nyamakazi ya m'mimba adzapindula ndi chithandizo chowopsa kwambiri.
Kupeza zoyenera za yoga kwa inu makamaka ndi nkhani yowonongeka kotero kuti zikhale zofanana ndi momwe mukuvutikira, iye amandiuza.
"Mukufunanso kutsimikiza kuti simukugwira ntchito yowawa," akuwonjezera.
Pofuna kukwaniritsa izi, Turczan amalangiza njira yogwiritsira ntchito pillows ndi bolsters. Lingaliro apa ndikutenga posankha lanu bwino ndikuika pillows mmwamba kuti onse awiri azithandiza thupi lanu ndikuthandizani kutambasula, akuti.
Yoga Amayendera Matenda a M'mimba
Pulogalamu yovomerezeka ya pulogalamu ya mwana ndi yoyamba ikuyambitsa Turczan.
Pachifukwa ichi, pendani mapiritsi kapena muteteze kutalika pansi pa thunthu lanu, ndipo pitirizani kukhalapo kwa mphindi zitatu. Ngati muli ndi stenosis, kuganiza kuti mwanayo akuthandizira njirayi kungathandize kutsegula m'mimba mwako ndikubweretsa mpumulo.
Kukhomerera khoma ndi mankhwala ena omwe Turczan amalimbikitsa. Pachifukwa ichi, akuti, kuyika chikondwerero m'chuuno mwako komanso kumbali ya khoma kungathandize kupatsa msana. Onetsetsani kuti pakhomoli likhale lofanana ndi khoma.
"Kudumphira khoma kumangosokoneza msana, ndipo kukweza m'chiuno kumayipititsa kwambiri. "
Njira yachitatu yochizira yoga imapangitsa Turczan kuganiza kuti kugonana kwa nyamakazi yamaginja kumangokhala konyenga kumbali yako ndi chotsamira kapena chophimba chimene chili pansi pa m'chiuno. Mukhoza kuwonjezera pa msana pambali pamtunda pobweretsa zida zonse pamutu mwanu. Izi zikuthandizani kutsegula mbali zanu, Turczan akuwonjezera.
Kulimbana ndi Yoga Yanu Yogwira Ntchito Ndi Mthenda Yam'mimba
Kupititsa patsogolo kwambiri yoga yogawako Turczan akuti Warrior 1 ndi Warrior 2 akuika, pamodzi ndi mbali yonyamulira pose, angathandizire kuchotsa msana.
"Malingana ngati mukuthandizira izi kumagwiritsa ntchito mimba yanu, iwo adzakuphunzitsani kuti muchotse nthiti m'mimba mwawo."
Turczan amachenjeza anthu omwe ali ndi nyamakazi kuti asunthike pang'onopang'ono pamene kusintha pakati pa msilikaliyo kumakhalapo komanso kuchokera kwa msilikali mpaka kumbali.
Yoga Yogwira Ntchito Pamene Muli ndi Matenda a M'mimba
Mapulogalamu apamwamba kwambiri a yoga kwa anthu omwe ali ndi nyamakazi ya msana ndi yofunika kwambiri, yopanda frills yoga dzuwa mchere . Turczan akunena kuti akuyamikira chifukwa zimatengera msana wako kupyolera ndi kusunthira kwina popanda kuwonjezera. Chinthu chofunika kwambiri kuti mchere wa dzuwa ukhale woyenera kugwiritsira ntchito nyamakazi ya msana, akufotokoza kuti, ndipitirize kuyenda pang'onopang'ono komanso mokoma mtima, ndipo mvetserani thupi lanu nthawi yonse. Ndipo ngati mukumva ululu ndi chizoloŵezi choyambirira cha yoga, iye akusonyeza kuti akuthandizani, ndipo mmalo mwake mukugwira ntchito ndi zothandizira zothandizira.
Bwanji Ngati Muli ndi Matenda Ena Osakanikirana Powonjezereka kwa Spinal Arthritis?
Ngati matenda okhawo omwe mukukumana nawo ndi amthempha ya m'mimba, yoga ikhoza kusonyeza chisamaliro chabwino choyendetsa ululu, komanso chisangalalo chosangalatsa.
Koma ngati muli ndi zovuta zambuyo, kuchita zomwe takambiranazi sizitetezeka, Turczan akuchenjeza. Makamaka, spondylosis kapena spondylolisthesis zimaphatikizapo kupweteka kwa msana, kuvulala komwe sikungayankhe bwino kupindika kumbali kapena kupotoza.
Ngati muli ndi spondylosis ndi / kapena spondylolisthesis kuwonjezera pa nyamakazi ya msana, Turczan akusonyeza kuganizira zinthu zomwe zimachititsa kuti msanawo usokonezeke. Zitsanzo zimaphatikizapo zozizwitsa zoyambirira zolimbitsa thupi ndikugwira ntchito m'madzi . Funsani dokotala wanu kapena wodwalayo kuti awatsogolere ngati simukudziwa.
Chitsime:
Kuyankhulana kwa Telefoni. Debbie Turczan, MSPT, Katswiri Wachidziwitso ku Kachiritso ku New York Presbyterian Hospital / Weill Cornell Medical Center, New York, NY. Sept 2011.