5 Kulimbitsa Zochita Zolimbitsa M'munsi Zowawa

Zamkati

• Nchiyani chimayambitsa kupweteka kwakumbuyo kwenikweni?
• 1. Milatho
• 2. Zojambulajambula
• 3. Bodza lakumbuyo limadzuka
• 4. Supermans
• 5. Ma curls pang'ono
• Machenjezo
• Kutenga
• Kusuntha Modzidzimutsa: 15 Minute Yoga Flow for Back Pain

Yambani mwamphamvu

Matupi athu amagwira ntchito bwino kwambiri pomwe minofu imagwira ntchito yolumikizana.

Minofu yofooka, makamaka yomwe ili mkati mwako ndi m'chiuno, nthawi zina imatha kubweretsa kupweteka kumbuyo kapena kuvulala.

Kupweteka kumbuyo kungasokoneze ntchito zanu za tsiku ndi tsiku. Kafukufuku wasonyeza kuti zolimbitsa thupi zolimbitsa thupi zitha kukhala zothandiza pochiza kupweteka kwakumbuyo.

Kukhala ndi moyo wathanzi ndiyo njira yabwino yopewera kupweteka kwakumbuyo. Kuchepetsa kunenepa, kumanga mphamvu, komanso kupewa zinthu zowopsa kumathandizira kuchepetsa kupweteka kwakumbuyo mukamakalamba.

Nchiyani chimayambitsa kupweteka kwakumbuyo kwenikweni?

Ku United States, kupweteka kwakumbuyo kochepa ndiye chifukwa chachisanu chomwe anthu amafikira kukaonana ndi dokotala.

Kuposa kuchezera kumeneku kumachitika chifukwa cha kupweteka kwakumbuyo kopanda tanthauzo, kapena kupweteka komwe sikumayambitsidwa ndi matenda kapena vuto la msana.

Kupweteka kwakumbuyo komwe kungachitike chifukwa cha:

• kutuluka kwa minofu
• mavuto a minofu
• kuvulala kwamitsempha
• kusintha kosintha

Zina mwazomwe zimayambitsa kupweteka kwakumbuyo ndi monga:

• kupanikizika kwaphulika
• msana stenosis
• kutulutsa disc
• khansa
• matenda
• spondylolisthesis
• matenda amitsempha

Yesani izi zosavuta, zopanda zida zolimbitsa minofu yolimbitsa msana wanu.

Kupeza mphamvu kumatha kubweretsa ululu wochepa komanso kusokonekera. Funsani dokotala kapena wothandizira musanachite izi kuti mutsimikizire kuti ali oyenera pazochitika zanu.

1. Milatho

Gluteus maximus ndiye minofu yayikulu yamatako. Ndi imodzi mwamphamvu mwamphamvu mthupi. Imagwira ntchito yosunthira mchiuno, kuphatikiza ntchito zokulitsa mchiuno monga squats.

Kufooka kwa minofu ya gluteus kumatha kuthandizira kupweteka kwakumbuyo. Izi ndichifukwa choti ndizofunikira zolimbitsa mafupa amchiuno ndi kutsikira kumbuyo poyenda ngati kuyenda.

Minofu imagwira ntchito: gluteus maximus

1. Gona pansi mapazi ako atagwa pansi, m'lifupi mchiuno.
2. Ndi manja anu m'mbali mwanu, kanikizani mapazi anu pansi pamene mukukweza pang'onopang'ono matako anu pansi mpaka thupi lanu likhale lolunjika. Khalani mapewa anu pansi. Gwiritsani masekondi 10 mpaka 15.
3. Pansi pansi.
4. Bwerezani nthawi 15.
5. Chitani seti zitatu. Pumulani kwa mphindi imodzi pakati pa seti iliyonse.

2. Zojambulajambula

Mimba yopingasa ndi minofu yomwe imazungulira pakatikati. Zimathandiza kuthandizira msana ndi mimba.

Ndikofunikira pakukhazikitsa malo olumikizirana msana ndikupewa kuvulala poyenda.

Minofu imagwira ntchito: m'mimba yopingasa

1. Gona pansi mapazi ako atagwa pansi, m'lifupi mchiuno.
2. Khazikitsani manja anu mbali yanu.
3. Tengani mpweya wambiri. Pumirani kunja ndikukoka batani lanu lakumimba moyang'ana msana wanu, ndikulumikiza minofu yanu yam'mimba osapendeketsa m'chiuno mwanu.
4. Gwiritsani masekondi 5.
5. Bwerezani kasanu.

3. Bodza lakumbuyo limadzuka

Minofu yolanda mchiuno imathandizira kukweza mwendo wanu kumbali, kutali ndi thupi lanu. Amathandizanso kuthandizira m'chiuno mwanu mukaimirira ndi mwendo umodzi.

Minofu imeneyi ikakhala yofooka, imatha kusintha magwiridwe antchito anu komanso kuyenda kwanu. Zitha kupanganso kupweteka kwa msana chifukwa chokhazikika.

Minofu imagwira ntchito: gluteus medius

1. Gona mbali imodzi, kusunga mwendo wanu wakumunsi utawerama pansi.
2. Gwiritsani ntchito maziko anu pojambula batani lanu lakumimba moyang'ana msana wanu.
3. Kwezani mwendo wanu wapamwamba osasuntha thupi lanu lonse.
4. Gwiritsani masekondi awiri pamwamba. Bwerezani nthawi 10.
5. Bwerezani mbali inayo. Chitani seti 3 mbali iliyonse.

4. Supermans

Zojambula zanu zakumbuyo zimayendetsa msana wanu. Amakuthandizani kuti mukhale okhazikika, kuthandizira msana wanu ndi mafupa a m'chiuno, ndikulolani kuti mupinde msana.

Ngati zochitikazi zikupangitsa kupweteka kwa msana kwanu kukukulirakulira, siyani kuzichita mpaka mudzayang'anenso. Dokotala wanu angafunikire kuthana ndi zifukwa zazikuluzikulu zakumva kupweteka kwanu.

Minofu imagwira ntchito: kumbuyo, matako ndi chiuno, mapewa

1. Gonani m'mimba mwanu mutatambasula manja anu patsogolo panu ndi miyendo yanu yayitali.
2. Kwezani manja anu ndi mapazi anu pansi pafupifupi mainchesi 6, kapena mpaka mutamverera kuti muli ocheperako kumbuyo kwanu.
3. Limbikitsani minofu yanu yakukweza ndikunyamula pang'ono batani lanu pansi. Fikirani ndi manja ndi mapazi anu. Onetsetsani kuti mukuyang'ana pansi panthawiyi kuti mupewe kupsyinjika kwa khosi.
4. Gwiritsani masekondi awiri.
5. Bwererani poyambira. Bwerezani nthawi 10.

5. Ma curls pang'ono

Minofu yam'mimba imagwira gawo lofunikira pothandizira msana. Minofu yamimba yolimba imatha kuthandizira kukhala ndi mayendedwe oyenera amchiuno. Izi zitha kupangitsa mphamvu yayikulu komanso kukhazikika.

Minofu imagwira ntchito: rectus abdominus, m'mimba yopingasa

1. Gonani pansi ndi mapazi anu atagwa pansi, ndikugwada pansi.
2. Lembani manja anu pachifuwa.
3. Pumirani kwambiri. Mukamatulutsa mpweya, konzekerani m'mimba mwanu mwakoka batani lanu m'mimba mwanu.
4. Pepani pang'ono mapewa anu pansi masentimita angapo. Yesetsani kusunga khosi lanu molingana ndi msana wanu m'malo mozungulira, kuti mupewe kukoka ndi khosi lanu.
5. Bwererani poyambira.
6. Bwerezani nthawi 10. Chitani seti zitatu.

Machenjezo

Nthawi zonse muziyang'ana dokotala musanayambe pulogalamu yatsopano.

Ngati mwavulala modetsa nkhawa monga kugwa kapena ngozi, nthawi zonse pitani kuchipatala ndikuwunikanso kuti muwone zovuta.

Ngati masewerawa amachititsa kuti kupweteka kwanu msana kuchuluke, imani ndi kupeza chithandizo chamankhwala. Ingogwirani ntchito mopitirira malire anu. Kuchita mofulumira kwambiri kumatha kuwonjezera kupweteka kwakumbuyo ndikuchepetsa machiritso.

Kutenga

Zochita zolimbitsa kumbuyo kumbuyo ndi njira yabwino kwambiri yopewa kupweteka kwakumbuyo kwakanthawi.

Minofu yolimba yolimba imathandizira kukulitsa bata, kuchepetsa mwayi wanu wovulala, komanso kukonza magwiridwe antchito.

Kusintha zochitika zatsiku ndi tsiku monga kukhazikika pansi kuti mutenge zinthu kungathandizenso kupewa kupweteka kwakumbuyo kapena kupindika kwa minofu.

Yambani kuphatikiza machitidwe osavuta, opanda zida m'zochita zanu za tsiku ndi tsiku ndikupeza zabwino zake zaka zikubwerazi.

Kusuntha Modzidzimutsa: 15 Minute Yoga Flow for Back Pain

Natasha ndi wololeza wazachipatala ndipo amakhala akugwira ntchito ndi makasitomala azaka zonse komanso azolimbitsa thupi pazaka 10 zapitazi. Ali ndi mbiri ya kinesiology ndikukonzanso. Kupyolera mu coaching ndi maphunziro, makasitomala ake amatha kukhala ndi moyo wathanzi ndikuchepetsa chiopsezo cha matenda, kuvulala, ndi kulemala mtsogolo. Ndi blogger wokonda kuwerenga komanso wolemba payekha ndipo amasangalala kukhala nthawi yayitali kunyanja, kuchita masewera olimbitsa thupi, kutenga galu wake kukwera maulendo, komanso kusewera ndi banja lake.