Zolemba za McKenzie za Kubwezeretsa Kwako

Ngati muli ndi ululu wopweteka kwambiri kapena sciatica , mukhoza kupindula ndi othandizira a wodwalayo kuti akuthandizeni kuchepetsa kupweteka kwanu ndikupangitsani kuyenda kwanu. Phukusi lanu la PT likhoza kulembetsa kukonzekera kwaseri ndi mazochita kuti achite monga gawo la pulogalamu ya kunyumba. Pulogalamu imodzi yotereyi yomwe ingakhale yopindulitsa imatchedwa McKenzie Method, kapena McKenzie zochitika.

Anthu ambiri omwe ali ndi ululu wammbuyo amadziwika ndi McKenzie Method of Mechanical Diagnosis and Therapy, ndipo nthawi zambiri amadzifunsa kuti zochitika za McKenzie ndi zotani. Momwemonso, njira ya McKenzie ndi yowunika kwambiri komanso yovomerezeka ya mankhwala komanso osati zochitika zambiri. Ziribe kanthu, anthu amauzidwa kuti achite masewera a McKenzie chifukwa cha ululu wawo wammbuyo kapena sciatica.

Pali zochepa zochitidwa zomwe zingagwiritsidwe ntchito pogwiritsa ntchito njira ya McKenzie. Zochitazo zimachitidwa pofuna kuthandizira kuthetsa vuto lomwe limatchedwa lumbar derangement kapena lumbar malingaliro. Wochiritsira yemwe akuphunzitsidwa mu njira ya McKenzie akhoza kukuthandizani kudziwa zoyenera kuchita ndi njira yoyenera yochitira.

Musanayese ndondomeko yochita masewera anu kumbuyo, fufuzani ndi dokotala wanu kuti muonetsetse kuti masewero olimbitsa thupi ndi abwino.

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Kulimbitsa Ngongole

Zochita zoyamba za McKenzie zovuta kupweteka kumbuyo zimangokhala zonyenga, kapena kugona pansi pamimba mwako. Zochita izi zimagwiritsidwa ntchito pakuchulukitsanso kupwetekedwa kwapweteka kwapadera kapena sciatica.

Pochita masewera olimbitsa thupi, bwerani m'mimba mwako ndipo muzisangalala. Pambuyo pa mphindi zochepa chabe zowonongeka, yesetsani kusunthirapo kuti mugwire ntchito ziwiri, zomwe zimangokhala zokha. Ngati zopweteka zimakulepheretsani kugulira pazitsulo zanu, kupuma kwa tsiku kapena awiri, ndi kuyesanso.

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Mapulogalamu Odziwika

Mukatha kunama momasuka m'mimba mwanu, mungayese kuchita zozizwitsa. Kuti muchite izi, kungolankhula bodza m'mimba mwako komanso kumangokhalira kumakweza. Tengani mpweya pang'ono ndikupumula.

Pamene mwakonzekera, onetsetsani kuti mukuyang'ana zizindikiro zanu. Kuyika pakati , kapena kusuntha kupweteka kwanu kumsana wanu, ndi chizindikiro chabwino ndipo ndi chizindikiro chakuti ichi ndizo zochitika zoyenera kwa inu.

Pambuyo pakulumphira kwa mphindi zingapo, yesetsani kuchita nambala itatu: zolembapo.

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Onetsani Ups

Pewani kumbuyo kwa msana wanu ayenera kukhala chimodzi mwa zochitika zanu zazikulu kuti muzitha kupweteka kumbuyo kwanu. Pochita masewera olimbitsa thupi, bwerani m'mimba mwako ndi zigoba zanu zitakulungidwa ndi manja anu pansi pa mapewa anu.

Pewani msana wanu ndi minofu momasuka, ndiyeno mugwiritseni ntchito mikono yanu kuti muyike kumbuyo kwanu ndikukwera, mofanana ndi galu yoga yapamwamba.

Gwiritsani ntchito mphindi ziwiri, kenako pang'onopang'ono mubwere kumalo oyambira. Bwerezani zochitikazo mobwerezabwereza 10.

Onetsetsani zizindikiro zanu ndi zizindikiro za centralization. Ngati zizindikiro zanu zikuyandikira pakati pa msana wanu, ndicho chizindikiro chabwino ndipo muyenera kupitiliza ndi makina opitilira.

Ngati zizindikiro zanu sizikusintha kapena kuwonjezereka pamene mukukakamizika, muyenera kuyesa kuyimitsa ndi chiuno . Kuti muchite izi, tangolankhulirani m'mimba mwathu ndi kumangirira m'chiuno mwanu ndi mapazi anu kumbali ina. (Kawirikawiri, chiuno chanu chiyenera kuchoka kumbali yanu yopweteka.) Pamene mchiuno mwanu muli okonzeka kumbali imodzi, yesetsani kuchita zolimbitsa thupi.

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Sciatica Yoyambira Kumbuyo Kwambiri

Ngati mwayesera kukakamiza mwamsanga ndipo muli ndi chiuno musanayambe kusintha, mukuyenera kuchita nawo mbali. Kuti muchite masewerawa, imani mozungulira pakhoma ndi mapazi anu palimodzi. Muyenera kukhala pafupi mamita awiri kuchokera pa khoma. Tsatirani mapewa anu pakhomalo ndikukwera m'khola lanu.

Ikani dzanja lanu motsutsana ndi chifuwa chanu, ndipo pewani mchiuno mwanu pakhoma. Muyenera kumverera ngati phula lanu likuyenda pansi pa nthiti zanu. Onetsetsani zizindikiro zanu kuti muyambe kukambirana ngati mukuchita kawiri kawiri kawiri.

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Kuchita Zowonongeka Kwa Kuwombera kwa Kupweteka Kwambiri Kwathu

Ngati mwayesa makina opangira chiuno kuchokera kumalo osungirako mbali ndi mbali yowimirira yolimbitsa thupi ndikukhalabe ndi zizindikiro, mungafune kupitiliza kusinthasintha kwa khungu kutambasula ululu wochepa. Kutambasula uku kumachitidwa kuti muzitha kupweteka kumbuyo kumbali imodzi kapena ululu umene ukuyenda pansi pa mwendo wanu.

Pochita masewera olimbitsa thupi, bwerani kumbali yanu (makamaka pambali ndi ululu wopweteka kwambiri), ndipo muwerama. Lembetsani mwendo wanu pansi, ndipo mutenge phazi lanu lakumbuyo kuseri kwanu. Pang'onopang'ono kufika pamtunda paphewa pako, ndi kusinthasintha msana wako poyendetsa phawa lako kumbuyo ndikupita pansi. Bwerezani zochitikazo mobwerezabwereza 10.

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Kuima Lumbar Extension

Kuchita masewero olimbitsa thupi a lumbar ndi ntchito ya McKenzie yomwe ikhoza kuchitidwa kulikonse. Amagwiritsidwa ntchito makamaka popewera mavuto a mmbuyomu mukamamva kupweteka kovuta. Ikhoza kugwiritsidwanso ntchito ngati njira yowonjezereka kuti ikhale yosakanikirana ngati zochitika zamasewera sizikulolani kugona pansi ndi kuchita masewero olimbitsa thupi, koma muyenera kupititsa msana wanu kuti muchepetse ululu wanu wammbuyo.

Pochita masewero olimbitsa thupi a lumbar, imani ndi mapazi anu paphewa palimodzi, ndikuyika manja anu pamsana wanu. Pewani msana wanu kumbuyo momwe mungathere. gwirani malo otsiriza kwa masekondi angapo, ndiyeno mubwerere ku malo omveka bwino.

Bwerezerani zochitikazo mobwerezabwereza, ndipo muzizichita masana nthawi iliyonse yomwe mwakhala kapena kugulira kwa nthawi yaitali.

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Kuchita Zovuta Kwambiri Kumbuyo

Anthu ambiri amaganiza kuti zochitika za kumbuyo kwa McKenzie zimangokhala zowonjezera, kapena kubwerera mmbuyo. Zina mwa zochitika zapansi panu zimakhalanso penti, kapena kupitilira.

Ntchito zojambulira zingagwiritsidwe ntchito pochiza zinthu zosiyanasiyana kumbuyo. Izi ziphatikizapo:

• Mimba ya msana
• Lumbar kupindika kutayika
• Chimake chodabwitsa chomwe chimachepetsa mphamvu zowuma
• Pa nthawi yomwe amatha kugwira ntchito yochizira

Kuchita masewera olimbitsa thupi koyamba kumayendedwe kazembera ndikumapeto kwa zozizira za m'mbuyo. Pochita masewerowa, bwererani kumbuyo kwanu ndi mawondo anu atawerama. Pang'onopang'ono bweretsani maondo anu ku chifuwa chanu, ndipo muwagwire ndi manja anu. Yesetsani kuponderezana pang'ono kuti mugwiritse maondo anu patsogolo, ndipo gwiritsani ntchito malo awiri kapena awiri. Ndiye kumasula mawondo anu ndi kubwerera ku malo oyamba.

Bwerezerani zochitika zochepa za kubwerera kumbuyo mu supine kwa kubwereza 10.

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Anakhala pa Lumbar Flexion Zochita Zozizwitsa

Kuti mutenge gawo lotsatira pa zochitika zanu zapansi kumbuyo, muyenera kuchita masewera olimbitsa thupi. Ntchitoyi ikuchitika pokhala pampando. Bwerani patsogolo ndikufika pansi.

Mukamayesetsa kutsogolo, gwiritsani ntchito mabotolo anu ndikukoka, ndikupanikizika. Pang'onopang'ono bwererani ku malo oyamba. Bwerezerani ntchito yopuma yofiira katatu.

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Kujambula kwa Lumbar kwa Bwino Kwambiri Kumbuyo

Gawo lomalizira pa pulogalamu yanu yochepetsera kumbuyo ndikuthamanga, poyimbira mwachikondi ndi Robin McKenzie ngati "Kuchita Nambala Seveni." Pochita masewera olimbitsa thupi, imani ndi mawondo anu pang'onopang'ono paphewa, ndiyeno dzilolani kugwedezeka patsogolo momwe mungathere. Gwirani malo otsiriza kwachiwiri kapena ziwiri, ndipo mubwerere ku malo oyamba. Bwerezani nthawi 10.

Kumbukirani kuti McKenzie masewera olimbitsa thupi sali chabe masewero olimbitsa thupi omwe ayenera kuchitidwa ngati gulu. Njira yabwino yopindula kwambiri ndi zochitikazo ndi kupeza wodwalayo wotsogoleredwa ndi McKenzie Method yemwe angayese matenda anu ndikukupatsani ntchito yabwino.

Mawu Ochokera

Ngati muli ndi ululu wopweteka kwambiri, mutha kupindula ndi masewera a McKenzie kuti mukhale ndi mphuno yamphongo. Zochitazo zapangidwa mwamsanga kuti zikuthandizeni kuthetseratu ululu wanu ndikupangitsa kuti mutha kusuntha mwachizolowezi popanda ululu wammbuyo kapena sciatica.

_Chitsime:

_{McKenzie, R., & May, S. (2003). Nthendayi yamagetsi yothandizira ndi mankhwala. (2 mphindi, Vol. 1). Waikanae: Spinal Publications New Zealand}

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