Zolimbitsa thupi kuti muchepetse ululu wamitsempha yaminyewa

Zamkati

• Momwe mungapangire zolimbitsa thupi
• Momwe mungapangire zolimbitsa thupi
• Zomwe muyenera kupewa panthawi yamavuto

Kuti mutsimikizire ngati muli ndi sciatica, munthuyo ayenera kugona pansi, nkhope yake ndikukweza mwendo molunjika, kuti apange ngodya ya 45 digiri pansi. Mukayamba kumva kuwawa kwambiri, kuwotcha kapena kuluma mu gluteal, ntchafu kapena phazi, ndizotheka kuti mudzadwala sciatica, koma chinthu chabwino kuchita ndikupanga matendawa limodzi ndi adotolo, omwe angakupatseni mankhwala omwe amachepetsa ululu.

Kuphatikiza apo, munthuyo amathanso kuchita masewera olimbitsa thupi omwe amathandiza kuchepetsa sciatica panthawi yachipatala. Zochita izi ndi za mitundu iwiri: kutambasula ndikulimbitsa ndipo ziyenera kuchitika nthawi zonse motsogozedwa ndi physiotherapist, chifukwa ndikofunikira kuyesa kupweteka ndi mtundu wa zoperewera za munthu aliyense. Zikatere, pangafunike kufunsa dokotala kuti akuthandizeni. Dziwani momwe mankhwala amathandizira.

Momwe mungapangire zolimbitsa thupi

1. Gona chagada ndipo mothandizidwa ndi manja anu, bweretsani bondo lanu pachifuwa panu, kukhalabe malo amenewa kwa masekondi 30, kwinaku mukutambasula msana wanu ndikuchita chimodzimodzi ndi mwendo wina, ngakhale mutangomva kuwawa mu mwendo umodzi;

2. Bodza chimodzimodzi, pindani mawondo anu, dutsani mwendo umodzi ndi wina, ndi manja anu, bweretsani mwendowo kwa inu, sungani malowa pafupifupi masekondi 30 ndikubwereza ndi mwendo wina;

3. Mukadali momwemo kumbuyo kwanu, ikani lamba pansi pa phazi lanu ndikubweretsa mwendo wanu molunjika momwe mungathere, kusunga malowo kwa masekondi pafupifupi 30 ndikubwereza chimodzimodzi ndi mwendo winawo;

Zochita izi ziyenera kubwerezedwa katatu katatu, kamodzi kapena kawiri patsiku.

Momwe mungapangire zolimbitsa thupi

1. Mugone kumbuyo, pindani miyendo yanu ndikubweretsa mchombo wanu kumbuyo kwanu, kuyesera kuti muzipuma mwinanso bwino. Sungani chidule ichi cham'mimba kwa masekondi pafupifupi 10 kenako kupumula kwathunthu;

2. Pamalo omwewo, ikani pilo pakati pa mawondo anu, kusunga kupindika kwa m'mimba ndipo, nthawi yomweyo, kanikizani mwendo umodzi motsutsana ndi winayo, kwa masekondi 5 ndikumasula, mubwereza katatu;

3. Kenako, tenga mtsamiro pakati pa mawondo ako ndi kumata mwendo umodzi ndi wina ndikukweza mchiuno mwako pansi, kusunga malowo kwa masekondi osachepera 5 ndikuchepetsako pang'onopang'ono kuti uike kupindika, msana wam'mimba ndi gluteus, kubwereza mayendedwe awiriwa osachepera kasanu;

4. Pomaliza, mwendo umodzi uyenera kukwezedwa, ndikupanga 90º pansi, ndikubwereza zolimbitsa thupi ndi mwendo wina, kusunga zonse kwa masekondi 3 mpaka 5 kenako kutsikira limodzi nthawi.

Onerani vidiyo yotsatirayi ndikumvetsetsa momwe mungachitire masewerawa:

Zomwe muyenera kupewa panthawi yamavuto

Ngakhale kuchita masewera olimbitsa thupi ndikothandiza kutambasula ndikulimbitsa malo am'chiuno kuti muchepetse ululu mukamakumana ndi sciatica, si onse omwe amalimbikitsidwa. Chifukwa chake, machitidwe omwe ayenera kupewedwa ndi awa:

• Masamba;
• Kulemera kwakufa;
• Mimba yam'mimba imatambasula;
• Kunyamula kulikonse komwe kumakakamiza kumbuyo kwanu.

Kuphatikiza apo, zolimbitsa mwendo pamalo ochitira masewera olimbitsa thupi, komanso kuthamanga kwambiri kapena mtundu wina uliwonse wazolimbitsa thupi zomwe zimakakamiza matako kapena msana wanu ziyenera kupewedwanso.

Chofunikira kwambiri ndikuti nthawi zonse muzichita masewera olimbitsa thupi mpaka kupweteka, ndipo musayesere molimbika, kuti musayambitse mkwiyo ndikupweteketsa ululu.