Zochita za Scoliosis 10 Zomwe Mungachite Kunyumba

Zamkati

• 1. Ndege yaying'ono
• 2. Sinthani mikono
• 3. Chule wagona pansi
• 4. Bolodi lakumbali
• 5. Klapp
• 6. Kukumbatira miyendo
• Zochita zina za scoliosis
• 7. Gwira mwendo
• 8. Lonjezani msana
• 9. Bridge ndi kukwera kwa mkono ndi mwendo
• 10. Kutsegula mkono

Zochita za Scoliosis zimawonetsedwa kwa anthu omwe ali ndi ululu wammbuyo komanso kupatuka pang'ono kwa msana, mwa mawonekedwe a C kapena S. Izi zolimbitsa thupi zimabweretsa zabwino monga kukhazikika kwakumaso ndi kupumula kwa kupweteka kwakumbuyo ndipo kumatha kuchitidwa 1 mpaka 2 nthawi a sabata, pafupipafupi.

Scoliosis ndikutembenuka kwakumbuyo kwa msana komwe kumawonedwa ngati kovuta ikakhala madigiri opitilira 10 pangodya ya Cobb, yomwe imawoneka pofufuza x-ray ya msana. Poterepa, mankhwalawa ayenera kuwonetsedwa ndi a orthopedist komanso a physiotherapist, payekhapayekha, chifukwa zinthu monga madigiri a scoliosis, zaka, mtundu wa kupindika, kuuma kwake ndi zizindikilo zomwe zimaperekedwa ziyenera kuganiziridwa. Umu ndi momwe mungatsimikizire ngati muli ndi scoliosis.

Pakakhala scoliosis wofatsa, wokhala ndi zosakwana madigiri 10 opindika pamsana, machitidwe owongoletsa pambuyo pake atha kuwonetsedwa, monga awa pansipa:

Zochita zomwe zawonetsedwa muvidiyoyi ndi:

1. Ndege yaying'ono

Kuyimirira kuyenera:

1. Tsegulani mikono yanu, ngati ndege;
2. Kwezani mwendo umodzi kumbuyo;
3. Sungani thupi lanu moyenera pamalowo kwa masekondi 20.

Ndiye inunso muyenera kuchita chimodzimodzi ndi mwendo wina womwe wakweza.

2. Sinthani mikono

Kugona kumbuyo kwanu kuyenera:

1. Pindani miyendo yanu ndikusunga msana wanu pansi;
2. Kwezani dzanja limodzi panthawi, kukhudza pansi (kumbuyo kwa mutu wanu) ndikubwezeretsanso kumalo oyambira.

Ntchitoyi iyenera kubwerezedwa maulendo 10 ndi mkono uliwonse kenako maulendo 10 ndi mikono yonse nthawi imodzi.

3. Chule wagona pansi

Kugona kumbuyo kwanu ndi mikono yanu mbali, muyenera:

1. Gwirani pansi mapazi anu awiri pamodzi, sungani mawondo anu, ngati chule;
2. Tambasulani miyendo yanu momwe mungathere, osatsekereza mapazi anu.

Pomaliza, khalani pamalo amenewo kwa masekondi 30.

4. Bolodi lakumbali

Kugona kumbali yanu muyenera:

1. Kuthandizira chigongono pansi, mbali yomweyo monga phewa lanu;
2. Kwezani thunthu pansi, ndikusunga mzere wopingasa.

Gwirani malowa masekondi 30 ndikutsika. Bwerezani kasanu mbali iliyonse.

5. Klapp

Khalani pamalo othandizira 4, manja anu ndi mawondo anu apumule pansi kenako muyenera:

1. Tambasulani mkono umodzi patsogolo, kukhala pazitsulo zitatu;
2. Tambasulani mwendo mbali inayo, kukhala pazitsulo ziwiri.

Gwiritsani masekondi 20 pamalo amenewa ndikusinthana mkono ndi mwendo.

6. Kukumbatira miyendo

Kugona kumbuyo kwanu kuyenera:

• Pindani maondo anu ndikukumbatira miyendo yonse nthawi yomweyo, pafupi ndi chifuwa;

Gwiritsani ntchito malowa kwa masekondi 30 mpaka 60.

Zochita zina za scoliosis

Kuphatikiza pa machitidwe omwe awonetsedwa mu kanemayu, palinso ena omwe atha kugwiritsidwanso ntchito mosintha pakapita nthawi:

7. Gwira mwendo

Kugona kumbuyo kwanu, muyenera kuyendetsa miyendo yanu pansi kenako:

1. Pindani mwendo umodzi ndikuyika manja anu pansi pa bondo;
2. Bweretsani mwendo ku thunthu.

Ndiye kuti muzichita zomwezo ndi mwendo wanu wina. Chitani mobwereza bwereza ndi mwendo uliwonse.

8. Lonjezani msana

Kugona chammbali kwanu ndikugwada pansi muyenera:

1. Ikani mawondo onse awiri kumanzere nthawi yomweyo;
2. Pa nthawi yomweyo kuti mutembenuzire mutu wanu kumbali inayo.

Muyenera kubwereza maulendo 10 mbali iliyonse.

9. Bridge ndi kukwera kwa mkono ndi mwendo

Kugona kumbuyo kwanu kuyenera:

• Kwezani manja anu pamwamba pamutu panu ndikukhala pamalo amenewo
• Kwezani mchiuno mwanu pansi, ndikupanga mlatho.

Bwerezani mlatho maulendo 10. Ndiye, monga njira yopititsira patsogolo zolimbitsa thupi, muyenera, nthawi yomweyo, kwezani m'chiuno mwanu pansi, ndikukhazikika mwendo umodzi. Kuti mutsike, muyenera kuyamba kugwirizira miyendo yonse pansi, kenako ndikutsika thunthu. Muyenera kubwereza katatu mwendo uliwonse uli mlengalenga.

10. Kutsegula mkono

Kugona mbali yanu miyendo yanu ikuwerama muyenera:

• Ikani mikono yanu patsogolo pa thupi lanu, manja anu akulumikizana
• Bweretsani mkono wanu, nthawi zonse kuyang'ana dzanja lanu, momwe mungathere.

Muyenera kubwereza masewerawa maulendo 10 ndi mkono uliwonse.