Kutembenuka Kwotsatira

Zamkati

• Kodi kupindika kwakanthawi ndi chiyani?
• Kuthamanga kwa msana ndi kupindika kwapambuyo
• Momwe kupindika kwakumbuyo kwa msana kumayesedwa
• Zolimbitsa thupi kuti musinthe kupindika kwakanthawi
• Mbali ndi mchiuno kutambasula
• Kutsika kumbuyo
• Khosi limayenda
• Tengera kwina

Kodi kupindika kwakanthawi ndi chiyani?

Kukhazikika ndikutuluka kwa cholumikizira komwe kumawonjezera gawo pakati pa cholumikizira ndi gawo la thupi. Kusuntha kwa gawo la thupi kumbali kumatchedwa kupindika kwotsatira.

Kuyenda kwamtunduwu kumakonda kugwirizanitsidwa ndi khosi ndi msana. Mwachitsanzo, mukamayendetsa mutu wanu kupita kumodzi kwa mapewa anu kapena kupindika thupi lanu chammbali, mukuchita kupindika kotsatira.

Kuthamanga kwa msana ndi kupindika kwapambuyo

Mzere wa msana umathandizira pakati pathupi lanu. Zimateteza msana wanu ndipo zimakupatsani mwayi wosinthasintha komanso kuyenda momasuka.

Msanawo umapangidwa ndi mafupa a 24 (ma vertebrae) m'magawo atatu oyambira:

• Msana wamtundu wa khomo lachiberekero uli ndi ma vertebrae asanu ndi awiri oyamba omwe ali m'khosi mwanu.
• Msana wamtunduwu umaphatikizapo ma vertebrae 12 kumtunda kwanu.
• Ma vertebrae asanu otsala kumbuyo kwanu amapanga lumbar msana.

Nkhani yokhala ndi msana, vertebra, kapena mitsempha imatha kukhudza kuyenda kwa msana komanso kuthekera kwa munthu kusunthira pambuyo pake.

Kuyenda kwa msana kumatha kukhudzidwa ndimikhalidwe kapena kuvulala kulikonse, kuphatikiza:

• kupopera
• zovuta
• zaka
• ma disc a herniated
• wosweka vertebrae

Phunzirani masewera olimbitsa thupi kuti musinthe kuyenda komanso kusinthasintha.

Momwe kupindika kwakumbuyo kwa msana kumayesedwa

Chida chotchedwa goniometer chimakonda kugwiritsidwa ntchito kuti chizindikire kupindika kwakanthawi. Chida ichi chimayang'ana bwino ma angles.

Kuti muyese kupindika kwa msana, wothandizira zaumoyo amayika goniometer pamwamba pa sacrum yanu, yomwe ndi fupa laling'ono m'munsi mwa msana, lomwe lili pakati pa mafupa a m'chiuno.

Wothandizira zaumoyo amayika dzanja lokhazikika la goniometer mozungulira pansi ndi mkono wosunthira molingana ndi msana wanu.

Kenako amakupindikizani mbali imodzi osaweramira kutsogolo kapena kumbuyo. Amasintha mkono wosunthira moyenera ndikulemba zotsatira zake madigiri.

Kenako amabwereza muyesowo mbali inayo.

Kuyenda kwamayendedwe ofananira kumbuyo kwa dera lumbar ndi madigiri 40 mpaka 60.

Zolimbitsa thupi kuti musinthe kupindika kwakanthawi

Kuphatikizika kokwanira komanso kuchita masewera olimbitsa thupi kumatha kusintha mayendedwe anu komanso kusinthasintha kwa mayendedwe anu ofananira nawo. Kuphatikiza kupindika kwakanthawi mochita zolondola kumatha kuthandizira kukulitsa mphamvu ya thunthu lanu pogwiritsa ntchito minofu yanu ya oblique ndi mbali.

Mbali ndi mchiuno kutambasula

Pofuna kusintha kusinthasintha kwotsatira, yesani izi.

Momwe mungachitire:

1. Imani ndi mapazi anu wokulirapo pang'ono kuposa kupingasa phewa padera.
2. Pogwiritsa ntchito zoyendetsa bwino, kwezani dzanja lanu lamanja pamutu panu.
3. Pepani pang'ono kumanzere. Sungani mimba yanu molimba. Muyenera kumva kuti minyewa ya mchiuno ndi m'mimba imakoka mukatsamira.
4. Bwerezani ndi mbali inayo.

Kutsika kumbuyo

Kutsika kumbuyo kumbuyo kumatha kukuthandizani kuti muchepetse nkhawa m'munsi mwanu.

Momwe mungachitire:

1. Gona pansi kumbuyo kwako.
2. Bweretsani bondo lanu lakumanzere momwe mungathere pachifuwa, ikani dzanja lanu lamanzere kunja kwa bondo lanu, ndikutembenuzira mutu wanu kumanzere.
3. Pogwiritsa ntchito dzanja lanu lamanzere, kanikizani bondo lanu lamanzere kumanja kudutsa pachifuwa chanu. Sungani mutu wanu moyang'ana kumanzere. Muyenera kumverera kuti nsana wanu ukutambasula pamene mukupotoza.
4. Bwerezani ndi mbali inayo.

Ma yoga awa ndiabwino kutambasula msana wanu.

Khosi limayenda

Ngati mukufuna kukonza kupindika pakhosi panu, yesetsani kuyika khosi.

Momwe mungachitire izi:

1. Tengani mpweya wambiri ndikutsitsimutsa minofu yanu ya m'khosi.
2. Ikani chibwano chanu pachifuwa.
3. Pepani khosi lanu mbali iliyonse mozungulira.

Tengera kwina

Kupindika kwotsatira kumaphatikizapo kupindika gawo la thupi, makamaka torso ndi khosi, chammbali. Kuyenda kwamtunduwu kumatha kukhudzidwa ndi kuvulala msana ndi zina.

Mutha kusintha kuyendetsa kwanu mozungulira ndikulimbitsa thupi ndikuwongolera kusinthasintha kumbuyo kwanu.

Funsani dokotala wanu musanachite chilichonse chatsopano.