Zochita zolimbitsa thupi

Zamkati

• Zolimbitsa thupi kuti muchepetse kukhazikika
• Zolimbitsa thupi kuti muchepetse kusinthasintha kwamphamvu
• Zolimbitsa thupi kuti muchepetse kuyeserera koyenera

Kutaya malire ndikugwa ndi mavuto omwe amatha kukhudza anthu ena, akaimirira, akusuntha kapena akudzuka pampando, mwachitsanzo. Zikatero, kuwunika koyenera kuyenera kuchitidwa ndi physiatrist kapena physiotherapist, kuti akonzekere masewera olimbitsa thupi oyenera kwambiri.

Kulimbitsa thupi kumbuyo kapena kukhazikika ndi mawu omwe amagwiritsidwa ntchito pofotokozera momwe thupi limakhazikikirabe, thupi likapuma (kusakhazikika) kapena likayenda (mphamvu yolimba).

Zolimbitsa thupi kuti muchepetse kukhazikika

Zochita zolimbikitsira kuwongolera zinthu ndikuphatikiza kuti munthuyo akhale pansi, atagwada kapena kuyimirira, olimba, ndipo atha:

• Yesetsani kudzichirikiza, ndi phazi limodzi patsogolo pa linzake, mwendo umodzi;
• Yesetsani kukhala osasunthika m'malo olanda;
• Chitani izi m'malo ofewa, monga thovu, mchenga kapena udzu;
• Kupanga maziko othandizira kukhala ocheperako, kusuntha mikono yanu kapena kutseka maso anu;
• Onjezani ntchito yachiwiri, monga kugwira mpira kapena kuwerengera kwamaganizidwe;
• Perekani kukana pogwiritsa ntchito zolemera pamanja kapena zotanuka.

Chofunikira ndikuti azichita izi mothandizidwa ndi physiotherapist.

Zolimbitsa thupi kuti muchepetse kusinthasintha kwamphamvu

Pakulimbitsa thupi poyeserera bwino, munthuyo amayenera kukhala ndi magawanidwe olimba ndi kuwongola kwa thunthu pambuyo pake, ndipo atha kuchita izi:

• Khalani pamalo osuntha, monga kukhala pa mpira wothandizira, kuyimirira pamitengo yolandila kapena kudumpha pakabedi kakang'ono;
• Kusinthana kosinthana, monga kusamutsa thupi, kusinthitsa thunthu, kusuntha mutu kapena ziwalo zapamwamba;
• Sinthani malo omwe mikono yotseguka ili pambali pa thupi pamutu;
• Yesetsani kuchita masewera olimbitsa thupi, kuyambira ndi mapiri ang'onoang'ono ndikuwonjezera kutalika pang'onopang'ono;
• Dumpha zinthu, lumpha chingwe ndikudumpha pa benchi yaying'ono, kuyesetsa kuti usamawonongeke.

Zochita izi ziyenera kuchitidwa mothandizidwa ndi othandizira.

Zolimbitsa thupi kuti muchepetse kuyeserera koyenera

Kuwongolera poyeserera kumaphatikizira kuwonetsa munthuyo kuzisokonezo zakunja, zomwe zimasiyanasiyana, kuthamanga ndi matalikidwe, kulimbitsa maphunziro munthawi izi:

• Yesetsani kuwonjezera pang'onopang'ono kuchuluka kwa ma oscillation mbali zosiyanasiyana mukaima pamalo olimba, okhazikika
• Sungani bwino, kuyimirira mwendo umodzi, ndikumangirira pomwepo;
• Yendani pamtengo woyenera kapena mizere yojambulidwa pansi, ndikutsamira torso yanu, phazi limodzi patsogolo pa linzake kapena mwendo umodzi;
• Kuyimirira pa mini trampoline, bolodi logwedeza kapena bolodi lotsetsereka;
• Chitani zinthu podutsa miyendo yanu kutsogolo kapena kumbuyo.

Kuchulukitsa zovuta pantchitoyi, mphamvu zakunja zomwe sizingachitike komanso zomwe sizingachitike mosadalirika zitha kuwonjezeredwa, mwachitsanzo, kukweza mabokosi ofanana m'mawonekedwe, koma ndi zolemera zosiyanasiyana, kunyamula mipira yokhala ndi zolemera zosiyanasiyana, kapena poyenda pa chopondera, kuyimitsa ndikuyambiranso mwadzidzidzi kapena kuwonjezera / kutsitsa liwiro la chopondera.