Kodi udindo wapamwamba umakhudza bwanji thanzi?

Zamkati

• Udindo wapamwamba pazochita zolimbitsa thupi
• Kupeza msana wosalowerera ndale
• Supine udindo ndi kugona
• Kulepheretsa kugona tulo
• Mimba
• Matenda a reflux a gastroesophageal (GERD)
• Kuopsa kwa udindo wa supine
• Pakati pa mimba
• Ndi mtima wamtima
• Ndi asidi reflux kapena GERD
• Kutenga

Mawu oti "supine position" ndi omwe mungakumane nawo mukamayang'ana m'mwamba kapena mukamakambirana zochitika zosiyanasiyana zolimbitsa thupi kapena malo ogona. Ngakhale zitha kumveka zovuta, supine amangotanthauza "kugona kumbuyo kapena nkhope m'mwamba," monga ngati mukugona pabedi kumbuyo kwanu ndikuyang'ana kudenga.

Udindo wapamwamba pazochita zolimbitsa thupi

Zimakhala zachizolowezi kukhala pamalo apamwamba mukamachita masewera olimbitsa thupi a yoga ndi ma Pilates kapena machitidwe osiyanasiyana opuma ndi kupumula.

Dr.Monisha Bhanote, MD, FASCP, FCAP, dokotala wodziwika bwino katatu komanso mphunzitsi wa Yoga Medicine, akuti pali zovuta zingapo za yoga zomwe zingaphatikizepo udindo wapamwamba, kuphatikiza koma osakwanira:

• Bridge Pose (Setu Bandha Sarvangasana)
• Zowonongeka (Supta Matsyendrasana)
• Nsomba Pose
• Gulugufe Wosinthidwa (Supta Baddha Konasana)
• Njiwa Yobwerera
• Mwana Wosangalala
• Phiri Lalikulu Kwambiri (Supta Utthita Tadasana)
• Savasana

Mukamachita izi, mutha kusintha nthawi zonse pogwiritsa ntchito zotchinga, zolimbitsa, kapena zofunda kuti mutonthozedwe.

Kuphatikiza apo, makalasi ambiri a Pilates amachita masewera olimbitsa thupi pamalo apamwamba. Malo oyambira pama Pilates ambiri pansi amaphatikizapo kupeza msana wosalowerera ndale. Thupi lanu likakhala ili, maziko anu ndi ziuno zanu zimayenera kukhala zolimba komanso zolimba.

Kupeza msana wosalowerera ndale

1. Kuti mupeze msana wosalowerera ndale, yambani kugona chafufumimba pamalo apamwamba. Ndi mawondo anu ogwada, sungani mapazi anu pansi.
2. Pumirani kwambiri kuti thupi lanu lipumule kapena kukanikiza pansi.
3. Mukamatulutsa mpweya, gwiritsani ntchito abs yanu kuti mukanike msana wanu pansi.
4. Ikani mpweya kuti mumasule. Pamene msana wanu ukukwera pansi, mudzamva kusiyana kapena kokhotakhota kwachilengedwe kumbuyo kwanu. Awa ndiye malo osalowerera ndale.

Supine udindo ndi kugona

Momwe mumagonera zitha kukulitsa zovuta zomwe zilipo komanso kukulitsa kupweteka kwa khosi ndi msana. Ngati mulibe mavuto azaumoyo okhudzana ndi kugona, ndiye kuti kugona m'malo opambana sikuyenera kukhala vuto. Koma pali zovuta zina zathanzi ndi zamankhwala zomwe zitha kuwonongeka mukagona chagada.

Nazi zina mwazofala zomwe zimakhudzana ndi kugona m'malo apamwamba.

Kulepheretsa kugona tulo

Malinga ndi a, oposa theka la anthu onse omwe ali ndi vuto la kugona tulo (OSA) amadziwika kuti ndi OSA wokhudzana ndi supine. Izi ndichifukwa choti anthu omwe ali ndi OSA omwe ali m'malo apamwamba amatha kubweretsa mavuto okhudzana ndi kupuma chifukwa kuthekera kwawo kukulitsa mphamvu yamapapu ndikukulitsa chifuwa kumatha kusokonekera.

“Izi zimachitika pamene chifundamimba ndi ziwalo zam'mimba zimatha kupondereza mapapu oyandikira pamene munthu amasintha kuchoka pa kuimirira kupita ku supine. Chifukwa chovuta kugona, izi zimachepetsa mtundu wonse, ”akufotokoza Bhanote.

Mimba

Pambuyo pamasabata pafupifupi 24 atakhala ndi pakati, Bhanote akuti kugona pamalo apamwamba kungayambitse chizungulire ndikuvutika kupuma. Mutha kupeza mpumulo pa izi mwa kugona kumanzere kapena kukhala pamalo owongoka.

Matenda a reflux a gastroesophageal (GERD)

GERD imakhudza mpaka 20 peresenti ya anthu aku America. Ndi vutoli, m'mimba asidi amabwezeretsanso m'mimbamo.

Malo ogona a supine sakuvomerezeka kwa anthu omwe ali ndi reflux, chifukwa supine malo amalola asidi ochulukirapo kuti akwere kum'mero ​​ndikukhala komweko kwa nthawi yayitali. Izi zimapangitsa kutentha pa chifuwa, ngakhale kutsokomola kapena kutsamwa, poyesera kugona.

GERD yokhalitsa pamapeto pake imatha kubweretsa zovuta kwambiri kuphatikiza zilonda zamagazi ndi kholingo la Barrett. Kusunga mutu wa bedi lanu wokwera kumatha kuchepetsa mavuto ena.

Kuopsa kwa udindo wa supine

Zowopsa zambiri zomwe zimadza chifukwa chokhala m'malo opatsirana zimagwirizananso ndi zina.

Pakati pa mimba

Ngati muli ndi pakati ndipo mumakhala nthawi yayitali chagona, pali chiopsezo kuti chiberekero chimatha kupondereza vena cava, mtsempha waukulu womwe umanyamula magazi opanda mpweya kuchokera kumunsi wapansi kupita kumtima. Ngati izi, zitha kubweretsa nkhawa kwa munthu yemwe ali ndi pakati ndikuchepetsa magazi kupita kwa mwana wosabadwa.

Kukhala pamalo apamwamba pomwe mukuchita masewera olimbitsa thupi mukakhala ndi pakati ndi vuto linanso. Malinga ndi American College of Obstetricians and Gynecologists, muyenera kupewa kukhala kumbuyo kwanu momwe mungathere. Mukamayenda pa Pilates kapena yoga, sinthani mawonekedwe anu kuti mukhale ndi nthawi yochepa kumbuyo kwanu.

Ndi mtima wamtima

Kuphatikiza apo, a Dr. Jessalynn Adam, MD, dokotala wodziwika bwino pa zamankhwala omwe ali ndiukadaulo wamankhwala opatsirana ndi Orthopedics and Joint Replacement at Mercy, akuti anthu omwe ali ndi vuto la mtima osalimba amatha kupuma movutikira, chifukwa chake, sayenera kunama mosabisa.

Ndi asidi reflux kapena GERD

Monga momwe GERD imakhudzira kugona kwanu, itha kuyambitsanso zizindikiro mukadya. Adam atafotokoza kuti: "Kugona pansi titadya kwambiri kumathandizira kuti asidi asatuluke chifukwa zimathandiza kuti m'mimba mupezeke.

Ngati muli ndi GERD, amalimbikitsa kudya zakudya zing'onozing'ono ndikukhala chete kwa mphindi zosachepera 30 mutadya. Ngati mukukonzekera kugona pamalo apamwamba, Adam akuti asadye pafupi ndi maola awiri musanagone kuti mupewe kukomoka mukamagona.

Kutenga

Udindo wa supine ndi njira imodzi yopumulira ndi kugona. Ndi malo otchuka pochita masewera olimbitsa thupi nthawi ya yoga kapena Pilates.

Ngati muli ndi thanzi labwino lomwe limakulirakulira mukakhala motere, ndibwino kuti muzipewe kapena kuchepetsa nthawi yomwe mumagwiritsa ntchito kumbuyo kwanu.