Zochita Zosavuta Mmawa

Kutambasula m'mawa ndi njira yabwino "yodzutsa" minofu yanu, ndi kuwakonzekeretsa tsikulo. Kutambasulira kumamasula thupi lanu pamene kukulitsa kuthamanga kwa magazi ku minofu yanu.
Kuphatikiza m'mawa kumayamba tsiku ndi tsiku ndi njira yabwino yoyambira tsiku lililonse. Dinani pazowonjezera m'munsimu kuti muphunzire pulogalamu yosavuta komanso yosavuta yochita masewera olimbitsa thupi.

Musanayambe izi, kapena pulogalamu yina iliyonse, yang'anani ndi dokotala kuti muonetsetse kuti masewera olimbitsa thupi ndi abwino. Siyani zochitika zonse zomwe zimayambitsa ululu.

Yambani mmawa wanu kutetezera msana wanu pochita zovuta kuchita zolimbitsa thupi . Ichi ndi mtundu wa Zochita za McKenzie zomwe zimakuthandizani kusunga msana wanu pamalo abwino kuti muyambe tsiku lanu. Lembani m'mimba mwako ndi manja anu pamalo okwera. Pewani kumbuyo kwanu ndi mchiuno, ndipo pang'onopang'ono mukanize thupi lanu, mutsekerere kumbuyo kwanu. Gwiritsani ntchito malowa kwa masekondi awiri, kenako mutulutse. Bwerezani nthawi 10.

Mmawa Yambani Kujambula Lumbar

Kuti mwapang'onopang'ono mutambasule kumbuyo kwanu, yesetsani kuchita masewera olimbitsa thupi a lumbar . Uku ndikutambasula bwino ngati muli ndi spinal stenosis .

• Khalani pamphepete mwa bedi lanu ndi mapazi anu pansi.
• Bendani, gwiritsani manja anu kumapazi anu.
• Dulani msana wanu.
• Gwira chiwerengero cha khumi.
• Bweretsanso maulendo 5.

Muyenera kukhala osamala ndi kutambasula uku ngati muli ndi bulging kapena herniated disc mumsana wanu. Zochita izi zingayambe kupanikizika kwambiri pa disc yanu, zomwe zimapweteka kwambiri. Ngati izi zitachitika, lekani zochitikazo ndikuyendera dokotala nthawi yomweyo.

Kumayambiriro kwa Neck Mobility

Njira yosavuta kuti khosi lanu liziyendayenda ndikutambasula kwa khosi. Apa ndi momwe mumachitira izi:

1. Khalani pansi pamphepete mwa bedi lanu ndi mapazi anu pansi.
2. Sinthirani khosi lanu mu bwalo, ndikukhudza makutu anu pamapewa anu.
3. Sinthasintha pang'onopang'ono motsatira maulendo asanu.
4. Sinthasintha pang'ono pang'onopang'ono kutsogolo kutsogolo kasanu.

Nkhwangwa Zogwira

Tulutsani mapewa anu ndi okhala pansi shoulder, monga izi:

1. Khalani pansi pamphepete mwa bedi lanu ndi mapazi anu pansi.
2. Sungani mapewa anu ku makutu anu.
3. Bweretsanso maulendo 10.

Mbali Yam'mawa Imatambasula

Sungani chingwe chanu cha rotator ndikukhala ndi thanzi labwino. Nazi momwemo:

1. Imani pafupi ndi bedi lanu.
2. Lambani zala zanu pamodzi.
3. Kwezani manja anu pamwamba pa mutu wanu, kanjedza pamwamba.
4. Kwezani kukweza nthiti yanu.
5. Gwira chiwerengero cha khumi.
6. Bweretsanso maulendo 5.

Onetsetsani kuti muwone zovuta zowoneka kapena zopweteka m'mapapu anu pamene mukuchita izi. Ngati mumamva kupweteka m'mimba mukamatambasula, musiye ntchitoyo mwamsanga.

Bonasi: Kutembenuka kwa Msuzi Kutambasula ndi Chinsalu

Kuima kwa Lumbar Kusuntha

Tambani msana wanu ndi kutambasula kwina komweko. Nazi momwemo:

1. Pitirizani kudutsa pafupi ndi bedi lanu.
2. Lembani ndi kugwirana zala zanu kumapazi anu.
3. Gwira chiwerengero cha khumi.
4. Bweretsanso maulendo 5.

Nthawi zonse ndibwino kuti mugwerenso kumbuyo nthawi zingapo mutapitako patsogolo. Pangani zojambula zochepa zowonongeka pambuyo pochita zolimbitsa thupi.

Kuyimitsa Quad Kutambasula

Kuti mutambasule minofu yanu ya quadriceps kutsogolo kwa ntchafu zanu, imani ndikugwiritsabe chinachake chokhazikika. Bendani bondo limodzi ndikugwira dzanja lanu ndi dzanja limodzi. Gwiritsani mwendo wanu kwa masekondi 15. Bwerezani katatu.

Tsopano muyenera kutambasula ndipo mwakonzeka kuyamba tsiku lanu.