Khansara ya pachifuwa ndi nthawi yovuta, nthawi yolemekezeka chifukwa cha machiritso ovuta omwe akuchitika, kuphatikizapo zovuta za thupi ndi zamaganizo zomwe zingachitike. Azimayi akubwezeretsa ku mavuto a kansa ya m'mawere ambiri, osati pokhapokha atapeza mphamvu ndi mphamvu zawo koma nthawi zambiri, amalimbitsa kudzidalira kwawo.
Kuchita masewera olimbitsa thupi, makamaka pa pilates, kungathandize kuthana ndi khansa ya m'mawere , malinga ndi katswiri wa zamaganizo ndi aphunzitsi olimbitsa thupi Naomi Aaronson, MA, OTR / L, CHT.
Iye ndi mphunzitsi wamaphunziro a Pilates komanso wolemba, wofalitsa, komanso wopereka maphunziro kwa magulu angapo olimbitsa thupi. Aaronson akulongosola momwe opulumuka angapindule ndi masewero olimbitsa thupi.
Yambani Kuyambiranso Kuchita Pang'onopang'ono
Kutopa, kuyenda kochepa, komanso ngakhale kuopa kusunthira madera akuluakulu kungachititse kuti mayi asamachite masewera olimbitsa thupi. Komabe, masewera olimbitsa thupi, omwe amatsogoleredwa ndi akatswiri ophunzitsidwa bwino, angakhale opindulitsa kwambiri kwa amayi omwe akuwululidwa ku khansa ya m'mawere.
Chimodzi mwa zinthu zabwino kwambiri zokhudzana ndi masewera olimbitsa thupi ndi chakuti zimakhala zosangalatsa komanso zowonjezera nthawi yomweyo. Azimayi akamalowanso nthawi zambiri amavutika maganizo ndi kutopa. Kuwonjezeka kwa mphamvu za mphamvu ndi kuchepetsa nkhawa, ndiye, ndikofunikira-monga momwe zilili kwa ambiri a ife.
Kuonjezera apo, kubwezeretsanso mphamvu ndi kuyendayenda mu chifuwa, mapewa, mmbuyo, ndi manja kumathandiza mkazi kusamalira yekha ndikukhalanso moyo wake wamba. Kupeza ufulu kumathandizanso kuti munthu akhale ndi mphamvu zolimbikitsa.
Sungani Lymph Ndi Kuchita Zochita
Phindu linalake lochita masewera olimbitsa thupi ndilokuti kusuntha kwa minofu kumatithandizanso kuchepetsa madzi amchere. Izi zimathandiza kuti mimba isamangidwe ndipo mwina imayambitsa lymphedema, imodzi mwa zovuta kwambiri za opaleshoni ya khansa ya m'mawere.
Akazi akuchira kuchokera ku khansa ya m'mawere akhoza kumva chitetezo chapadera pachifuwa chawo.
Zingatengere nthawi kuti mukhale omasuka kuimirira molunjika kapena kuchita zambiri kusiyana ndi kayendedwe kakang'ono.
Kumayambiriro koyamba, pulogalamu yochita masewero olimbitsa khansa ya m'mawere idzayamba pang'onopang'ono. Zomwe zimayenda bwino, monga kupuma kwakukulu ndi zochepa, zingagwiritsidwe ntchito kuti thupi lichoke mkati, popanda kupanikizika.
Pamene kuli kofunika kuti pang'onopang'ono kuonjezera kayendetsedwe ka m'chifuwa, paphewa, ndi mkono, kwa amayi ena, dera lino lingamve ngati malo atsopano-ndi zokhudzidwa zatsopano ndi zokhudzidwa. Derali likhoza kukhala lolimba komanso lopweteka, ndipo zingakhale zoopsya kusunthira dera lomwe silili lovuta. Kupita patsogolo pang'onopang'ono komanso mofulumira kumathandiza mkazi kukhala ndi chidaliro ndikukhazikika mu thupi lake.
Chifukwa Chimene Pilates Ndi Chothandiza Kwa Othawa Matenda a Kachiwerewere
Patapita nthawi, akatswiri opanga opaleshoni ndi olemba mapiritsi apeza njira zabwino zothetsera masewera a Pilates kotero kuti munthu ayambe kuchita ma pilates kuchokera pamtundu uliwonse wa thupi. Mkazi atangoyamba kupuma zochita masewera olimbitsa thupi, ndipo mwinamwake pambuyo pa mankhwala ovuta, adzapeza kuti, ndi pilates, amathabe kugwira ntchito kuchokera pachimake ndikumanga mphamvu ndi kusinthasintha.
Ena adzazindikira kuti machitidwe ambiri a Pilates amachitika pansi, kuchepetsa chiopsezo cha kugwa kapena kuwonjezereka.
Pilates imathandizanso kumalimbitsa thupi / maganizo, ena ambiri omwe amachira akazi ali okonzeka kufufuza. Kuyika, kusinkhasinkha, kulamulira, molondola, kupuma ndi kutuluka-miyambo imeneyi, maziko a Pilates kayendetsedwe, imapereka mgwirizano pakati pa thupi ndi malingaliro.
Zochita za Kubwezeretsa Khansa ya M'bwere
Aaronson akuwunikira mitundu yotsatira ya pilates yomwe mayi akuyambira njira yake yothana ndi khansa ya m'mawere akhoza kuyembekezera kuchita:
- Mbali yofunikira ya ntchito ya Pilates, kupuma kwakukulu kumapanganso mndandanda wa zochitika za amayi kuti abwerere. Ndilimbikitsa, kuchepetsa kupanikizika, ndipo kumagwiritsa ntchito minofu yapakati. Zitsanzo za mavitamini opuma opatsirana omwe amayi amayamba kuyambiranso kuyamba kupuma komanso kupuma kupuma.
- Kuchita masewera olimbitsa thupi komwe kumalimbitsa minofu ya m'mimba ndi kumbuyo kumathandiza kuthandizira kukhala bwino, komwe kumatanthawuza kukhazikika komanso kumasuka tsiku ndi tsiku. Kuwonjezera apo, kukhala ndi moyo wabwino kumathandiza amayi kuti azidzidalira kwambiri. Kuchita masewera olimbitsa thupi, monga mlatho wawung'ono kapena mawotchi, kumagwirira ntchito kumbuyo ndi kubowo popanda kuyesa chifuwa ndi manja kwambiri.
- Kuwala kumene kumayendetsedwa ndi kuyanjana bwino (pilates chofunikira pa chirichonse) kumathandiza amayi kuti ayambirenso kuyenda mozungulira chifuwa ndi mkono. manja a angelo, kumene mikono ikuyandama mpaka kumbali, mwinamwake theka kuyambira, ndi chitsanzo chabwino. Komanso, mikono ikufika / kukoka, pamene mumakoka mapewa pamodzi ndi kuwasokoneza, ndizochita masewera olimbitsa thupi omwe amachitiranso mapulogalamu oyamwitsa khansa ya m'mawere.
Inde, zomwe zili pamwambazi ndizo zitsanzo za pilates zomwe zimakhudza kwambiri zomwe Aaronson akuyembekeza zimalimbikitsa amayi kuti adzikonze okha, mwakuthupi komanso m'maganizo. Komabe, ndikofunikira kupeza alangizi omwe ali ndi maphunziro okwanira ogwira ntchito ndi khansa ya m'mawere.
Mwamwayi, ambiri opatsirana opaleshoni amaphatikizapo maphunziro a pilates m'masewera awo. Komanso, pali alangizi ovomerezeka a Pilates amene amaphunzitsidwa kugwira ntchito ndi zosinthika zoyenera kwa makasitomala a rehab.
Zopangira Zochita Zolimbitsa Thupi la Khansa ya M'thupi
Aaronson amapereka malangizo awa m'munsimu kwa amayi omwe akuwululidwa kuchokera ku khansa ya m'mawere pa zomwe akufuna kuzidziwa pamene ayamba kuchita masewera olimbitsa thupi. Iye akuyembekeza kuti amayi adzapulumuka ku khansa ya m'mawere ndi mankhwala ake adzalimbikitsidwa kupeza chithandizo chomwe akufunikira kuti ayambe pulogalamu yochita masewera olimbitsa thupi. Zakhala zochitika zake zochitika zolimbitsa thupi ndi njira yabwino yopiritsira machiritso. (Zochita zonse ziyenera kuyang'aniridwa ndi katswiri wa zaumoyo wazimayi.)
- Ngati lymphedema ilipo, munthu afunsane ndi katswiri wodziwika bwino wa lymphedema.
- Azimayi amene ali ndi vuto kapena zovuta zimakhala zovuta kwambiri kuchita masewera olimbitsa thupi kapena masewera olimbitsa thupi.
- Konzani zokonza pulogalamu yochita masewera olimbitsa thupi pang'onopang'ono.
- Dziwani kuti pangakhale zovuta zina zomwe zingakhale zoopsa. Gwiritsani ntchito ndi wodwala kapena walangizi anu kuti mutsimikizire kuti muli otetezeka komanso omasuka monga momwe mungathere.
- Kuchita masewera olimbitsa thupi kungapangitse maganizo ena-ndizobwino.
- Nthawi zina chifuwachi chimakhala chosiyana kwambiri ndi momwe zimakhalira ndipo zimatha kutenga nthawi kuti zizolowere. Pakhoza kukhala ngakhale kutaya mtima kwina.
- Mu Pilates, sitimabwereza mobwerezabwereza; timapita kukakhala ndi khalidwe. Izi zikhoza kukhala phokoso labwino kwa ntchito iliyonse imene mkazi akuchira, makamaka poyamba.
Zotsatira:
Schmitz K. "Zochita za thupi ndi kupweteka kwa khansa ya m'mawere." Kansa yaposachedwapa ya Res 2011; 186: 189-215. lembani: 10.1007 / 978-3-642-04231-7_8.
Eyigor S, Karapolat H, Yesil H, Uslu R, Durmaz B. "Zotsatira za mafilimu a Pilates pamagwira ntchito, kusinthasintha, kutopa, kupsinjika maganizo, ndi khalidwe la moyo mwa odwala khansa ya m'mimba. Eur J Phys Rehabil Med. 2010 Dec; 46 (4): 481-7.