Kukonzekera kwa khosi lachiberekero: ndi chiyani, zizindikiro ndi chithandizo

Zamkati

• Zizindikiro zazikulu
• Pamene kukonzanso kuli kovuta
• Momwe mankhwalawa amachitikira
• Zochita zokonzanso msana wa khomo lachiberekero
• Zochita 1: Ex. Ya 'INDE'
• Zochita 2: Ex. 'AYI'
• Zochita 3: Creepy Cat X Kuswa Mphaka
• Zochita 4: pindulani pansi x pindani
• Zochita 5: Kutambasula

Kukonzanso kwa khosi lachiberekero kumachitika pomwe kupindika kosalala (Lordosis) komwe kumakhalapo pakati pa khosi ndi kumbuyo kulibe, komwe kumatha kuyambitsa zizindikilo monga kupweteka kwa msana, kuuma ndi mgwirizano wam'mimba.

Chithandizo cha kusintha kwamtunduwu chiyenera kuchitidwa ndi zolimbitsa thupi, zomwe zimachitika mu physiotherapy. Njira zingapo zothandizira zitha kugwiritsidwa ntchito, kutengera zosowa za munthu aliyense, monga njira ya Pilates kapena RPG - maphunziro apadziko lonse lapansi. Kugwiritsiridwa ntchito kwa ma compress otentha ndi zida zamagetsi kumathandizidwanso pakakhala ululu.

Zizindikiro zazikulu

Osati anthu onse omwe ali ndi vuto lachiberekero omwe ali ndi zizindikilo. Pazofatsa kwambiri, ingoyang'anani munthuyo kuchokera kumbali kuti muwone kupezeka kwa mphukira ya Lordotic yomwe iyenera kupezeka m'chigawo cha khosi.

Koma akatero, zizindikilo ndi kukonzanso kwa khomo lachiberekero nthawi zambiri zimaphatikizapo:

• Kupweteka kwa msana;
• Ululu pakati kumbuyo;
• Kuuma kwa msana;
• Kuchepetsa mayendedwe amtundu wa thunthu;
• Zovuta zam'mimba mu trapezius;
• Kutulutsa kwa disc komwe kumatha kupita ku disc ya herniated.

Matendawa amatha kupangidwa ndi adotolo kapena physiotherapist poyang'ana munthuyo kuchokera mbali, pakuwunika. Sikuti nthawi zonse pamakhala zofunikira zowunika zojambula monga ma X-ray ndi ma MRI scan, koma izi zitha kukhala zofunikira pakakhala zizindikilo, monga kumenyedwa pamutu, mikono, manja kapena zala, kapena ngakhale kumva kutentha, komwe kumatha onetsani kupanikizika kwa mitsempha yomwe imatha kuchitika chifukwa cha disc ya khomo lachiberekero.

Pamene kukonzanso kuli kovuta

Kukonzanso kwa msana wam'mimba wokha sikusintha kwenikweni, koma kumatha kupweteketsa, kukhumudwitsa m'dera la khosi, ndipo kumatha kuonjezera chiopsezo chotenga arthrosis mumsana, kuti athe kuchiritsidwa mosamala, ndi magawo a physiotherapy., Popanda kufunika kwa opaleshoni.

Momwe mankhwalawa amachitikira

Pofuna kuthandizira kukonzanso msana, kulimbitsa thupi komanso kulimbitsa minofu ndikulimbikitsidwa, monga njira ya Pilates, mothandizidwa ndi physiotherapist. Kuonjezera apo, pamene zizindikiro zilipo, zikhoza kuwonetsedwa kuti azichita masewera olimbitsa thupi kuti athetse ululu ndi zovuta, kumene zinthu monga zikwama zotentha, ultrasound ndi TENS zingagwiritsidwe ntchito. Kugwiritsiridwa ntchito kwa njira zogwiritsa ntchito khola lachiberekero kumawonetsedwanso, monga kutambasula kwa khomo lachiberekero ndikutambasula kwa khosi ndi minyewa yamapewa. Komabe, physiotherapist atha kuwonetsa mtundu wina wamankhwala omwe akuwona kuti ndi oyenera kwambiri, malinga ndi momwe wodwalayo amamuonera.

Zochita zokonzanso msana wa khomo lachiberekero

Zochita zingapo zitha kuwonetsedwa, kutengera zosowa za aliyense, popeza kukonzanso sikumangokhala kusintha kokha kwa msana, koma kukonzanso kwa lumbar komanso kusunthika kwa msana wonse kumatha kukhalanso. Cholinga cha masewera olimbitsa thupi akuyenera kukhala kulimbitsa minofu yotulutsa khomo lachiberekero, yomwe ili kumbuyo kwa khosi, ndikutambasula zotsekemera za khomo lachiberekero, zomwe zili mkati mwa khosi lakunja. Zitsanzo zina za zochitika za Pilates ndi izi:

Zochita 1: Ex. Ya 'INDE'

• Gona chagada miyendo yanu yokhotakhota ndi mapazi anu atagona pansi
• Danga laling'ono liyenera kusungidwa pakati pa lumbar msana ndi pansi, ngati kuti mphesa ilipo
• Munthuyo ayenera kuzindikira kuti pakati pamutu amakhudza pansi, komanso masamba amapewa ndi coccyx
• Ntchitoyi imakhala ndikukoka mutu pansi, ndikupangitsa kuti 'YES' ayende pang'ono pang'ono, osachotsa mutu pansi

Zochita 2: Ex. 'AYI'

• Momwemonso momwe ntchito yapita idaliri
• Muyenera kukoka mutu wanu pansi, ndikupanga mayendedwe a 'NO', pang'ono pang'ono, osachotsa mutu pansi

Zochita 3: Creepy Cat X Kuswa Mphaka

• Pamalo amathandizira 4, kapena amphaka, manja ndi mawondo atapuma pansi
• Yesani kuyika chibwano chanu pachifuwa ndikukakamiza pakati panu kuti mubwerere
• Kenako, muyenera kuyang'ana kutsogolo kwinaku mukung'amba bumbu ndikusunthira pakati kumbuyo kumbuyo, mwamphamvu

Zochita 4: pindulani pansi x pindani

• Pamakhala pomwepo miyendo yanu itang'ambika pang'ono ndipo mikono yanu itapumulika mthupi lanu
• Bweretsani chibwano pachifuwa ndikugubuduza msana, ndikutambasula thunthu patsogolo, vertebra ndi vertebra
• Siyani manja anu omasuka mpaka mutakhudza manja anu pansi, osasunthira chibwano chanu pachifuwa
• Kuti iwuke, msana uyenera kusunthika pang'onopang'ono, vertebra ndi vertebra mpaka itakhazikika

Zochita 5: Kutambasula

Pamakhala, ikani manja anu m'mbali mwanu ndikutsamira khosi lanu mbali iliyonse: kumanja, kumanzere ndi kumbuyo, kutambasula kwa masekondi pafupifupi 30 nthawi imodzi.

Physiotherapist athe kuwonetsa zochitika zina, malinga ndi zosowa. Kuchita masewera olimbitsa thupi kulikonse kumatha kubwerezedwa maulendo 10, ndipo ngati mayendedwe akukhala 'osavuta', mutha kukulitsa zolimbitsa thupi ndi matawulo, zotanuka, mipira kapena zida zina. Ngati mukumva kuwawa mukamachita izi, muyenera kuyima osachita masewera olimbitsa thupi kunyumba.