Zolimbitsa Thupi Zabwino Kwambiri Zapamwamba Kuti muchepetse Mavuto

Zamkati

• Kusintha kwa Moyo Wa 7 Kuti Muchepetse Ululu Wobwerera
• Pezani kutikita minofu.
• Bwezerani malo anu ogwirira ntchito.
• Lembani mwachidwi.
• Khazikitsani chizolowezi chochita masewera olimbitsa thupi.
• Gonani bwino.
• Yesetsani kupanikizika pang'ono.
• Yambani kupalasa.
• Zolimbitsa Thupi Zapamwamba Zakumapeto Kwakubwezeretsa
• 1. Limbikitsani masamba anu amapewa.
• 2. Tambasulani pecs zanu.
• 3. Limbitsani mphamvu yanu trapezius.
• 4. Tambasulani dera lanu la thoracic.
• Onaninso za

Pafupifupi aliyense wanena mawu awa nthawi ina kapena ina: "Ndimanyamula zonse m'mapewa mwanga." "Msana wanga wam'mwamba ndi wothina kwambiri." "Ndikufuna kutikita." Mwamwayi, mosiyana ndi kupweteka kwa msana, kupweteka kwakumbuyo sikumakhala kovuta ndipo nthawi zambiri sikugwirizana ndi zovuta zamagulu kapena ma disc, atero a Elizabeth Manejias, MD, a physiatrist ovomerezeka ku Hospital for Special Surgery ku New York City.

Nthawi zambiri, ululu wammbuyo umabwera ku kutupa kwa minofu ndi minyewa yolumikizana m'khosi mwako, mapewa, ndi kumtunda kumbuyo, akutero Dr. Manejias. "Ngati kukhazikika kwofooka komanso kufooka kwa minofu yolimba ya phewa ndi kumbuyo kumbuyo kulipo, minofu imatha kusokonezeka chifukwa chogwiritsa ntchito mopitirira muyeso, zomwe zimapangitsa kukula kwa ululu wam'mimba."

Nayi dongosolo lanu lokonzekera-kuphatikiza masewera olimbitsa thupi opweteka kwambiri am'mbuyo ndikuwonjezera kulimbitsa thupi kwanu.

Kusintha kwa Moyo Wa 7 Kuti Muchepetse Ululu Wobwerera

Inde, zomwe mumachita ngati simukugwira ntchito zimatha kupanga kusiyana kwakukulu. Talingalirani za kusintha kwa chizolowezi pakumva kupweteka kwakumbuyo.

Pezani kutikita minofu.

Chidziwitso chanu chothandizira ngati njira yochepetsera ululu wam'mbuyo ndikungoyang'ana: Kusisita-kaya kumachokera kwa katswiri kapena wodzigudubuza thovu-kungathandize kuchepetsa kupweteka kwa minofu, yotchedwa fascia, yomwe imazungulira minofu iliyonse. Kutulutsidwa kwa mfundo ya Trigger, kudzera pamankhwala othandizira kuphatikiza acupressure ndi kutema mphini, kungathandizenso, atero Dr. Manejias. (Zogwirizana: Chifukwa Chake Muyenera Kuyesa Kutema mphini -Ngakhale Simukusowa Kupumula Pakumva Kuwawa)

Bwezerani malo anu ogwirira ntchito.

Kafukufuku wina wa American Osteopathic Association (AOA) anapeza kuti awiri mwa atatu ogwira ntchito muofesi adamva ululu wokhudzana ndi ntchito m'miyezi yapitayi ya 6, kuphatikizapo kupweteka kwa mapewa ndi kupweteka kwapansi ndi kumtunda. Pofuna kupewa zonse zitatuzi, AOA ikukulimbikitsani kuyika kompyuta yanu pamwamba kuti izigwirizana ndi maso anu ndikukweza pang'ono, ndikuti mukhale pansi osachepera phazi limodzi ndi theka. (Muyenera kusuntha maso anu, osati mutu wanu, pamene mukugwira ntchito pa kompyuta.) Komanso, zigongono zanu ziyenera kukhala m'mbali mwanu ndipo manja anu akufanana ndi pansi kuti musaphwanye mapewa. Nthawi zonse mukakhala pamsonkhano wamsonkhano, Dr. Kuyika foni yanu pakati pa mutu wanu ndi phewa lanu kumatha kugwira ntchito mopitilira muyeso ndikumangitsa mapewa anu. (Psst ... mahedifoni opanda zingwe, kuphatikiza zomwe mumachita kuti muthamange kapena kuthana ndi phokoso lanu, zitha kuthandizanso.)

Lembani mwachidwi.

Mumayika kupsyinjika kwa mapaundi 60 kumtunda kwanu nthawi iliyonse mukayang'ana pansi pafoni yanu (ndipo pindani khosi lanu mbali ya 60-degree), malinga ndi kafukufuku wochokera ku New York Spine Surgery and Rehabilitation Medicine. Zili ngati kukhala ndi mwana wa giredi yachiwiri atapachikidwa pakhosi pako. Choncho imirirani pamene mukulemberana mameseji! Mukangopendeketsa mutu wanu pansi, kupanikizika kumacheperako kumayika minofu ndi minyewa yolumikizira khosi lanu, mapewa, ndi kumtunda kumbuyo. (Zogwirizana: Ndidasintha Makhalidwe Anga M'masiku 30-Namu Momwe Mungachitire)

Khazikitsani chizolowezi chochita masewera olimbitsa thupi.

"Kuchita masewera olimbitsa thupi pafupipafupi kumatha kuthandiza kukhalabe ndi mphamvu komanso kusinthasintha kwa msana kuwonjezera pazomwe zachitika kale," akutero Dr. Manejias. "Pulogalamu monga Pilates ikhoza kuthandizira kulimbitsa minofu ya scapular ndi mphamvu zazikulu." Izi zitha kuthandizanso kupewa kupweteka kwa msana.

Gonani bwino.

"Kusunga magalasi osalowerera ndale usiku ndikofunikira kuti tipewe kugona pamalo omwe amapanikiza mafupa ndi minofu yoyandikana nayo," akutero. Kusaloŵerera m'ndale kumalola ma curve atatu omwe muli nawo msana wanu. Ngati ndinu wogona pambali, kumbukirani kuti msana wanu uyenera kukhala mzere wolunjika usiku wonse, akutero. Ngati pilo yanu ikugwedeza mutu wanu kapena matiresi anu amalola m'chiuno mwanu kugwedezeka, ndi nthawi yoti muwasinthe. (Onani mapilo abwino kwambiri amtundu uliwonse wogona.)

Yesetsani kupanikizika pang'ono.

"Kupanikizika ndi nkhawa ndizofunikira pochepetsa kupsinjika kwa minofu ndi kupweteka," akutero Dr. Manejias. "Zochita monga kulumikizana, kupuma mwamphamvu, tai chi, komanso machitidwe ocheperako a yoga zitha kuthandizanso kuchepetsa kupsinjika ndikulimbikitsa kuzindikira kwa thupi, kuti tipewe zizolowezi zam'mbuyo ndi zamisempha."

Yambani kupalasa.

Zochita zopalasa, ngakhale mukugwiritsa ntchito makina achingwe, gulu lotsutsa, kapena woyendetsa bwato, akuyenera kukhala gawo lanthawi iliyonse pulogalamu yamasewera, akutero. Kupalasa mwala ndiimodzi mwazolimbitsa thupi zabwino kwambiri zakumbuyo chifukwa kumalimbitsa ma lats ndi minofu ya trapezius. (Zokhudzana: 20-Minute Total Body Rowing Workout)

Zolimbitsa Thupi Zapamwamba Zakumapeto Kwakubwezeretsa

Limbitsani ndikutambasula maderawa kuti mukhale okhazikika komanso kumasula minofu yolimba, yolimba.

1. Limbikitsani masamba anu amapewa.

Mapewa (aka scapula) amayenda mmbali mwa nthiti yanu ndikudalira minofu yoyandikira kuti ichite bwino popanda kupweteka, atero Dr. Manejias. Chifukwa chake ngati kusuntha kwamapewa kumakupweteketsani kumbuyo kwanu, mutha kupindula ndi zolimbitsa thupi zakutsogolo zomwe zimalimbitsa minofu imeneyo. Mutakhala pansi, finyani mapewa anu pamodzi. Gwirani kwa masekondi asanu mpaka 10, ndikubwereza kawiri kapena katatu patsiku. Peasy wosavuta. (PS Kuyesaku kukuyesa kusinthasintha kwanu kuyambira kumutu mpaka kumapazi.)

2. Tambasulani pecs zanu.

Ngati muli ndi msana wolimba, mwina mulinso ndi chifuwa cholimba, akutero. Imani pakona ndi mikono yanu kukhoma lililonse ndipo pamwamba pamutu panu pang'ono. Yandikirani pafupi ndi khoma mpaka mutamverera pang'ono pachifuwa. Gwiritsani masekondi 15 ndikubwereza katatu. Pangani izi-ndi machitidwe onsewa akumva kupweteka kwakumbuyo-gawo lanthawi yanu yochitira zolimbitsa thupi (ndikumasuka kudumpha maulalo owopsa kapena osathandiza).

3. Limbitsani mphamvu yanu trapezius.

Trapezius imachokera pansi pa chigaza kudzera m'mapewa anu mpaka kumbuyo kwanu, chifukwa chake kufooka kulikonse komwe kumakhalapo kumatha kubweretsa zowawa zazikulu, akufotokoza Dr. Manejas. Kuti mulimbitse, yesani kuchita masewera olimbitsa thupi opweteka m'mbuyo: gonani pansi pamimba, ndipo tambasulani manja anu molunjika kumbali yanu ndi zigongono zanu zowongoka ndi zala zazikulu zolozera mmwamba. Finyani mapewa anu pamodzi kuti mukweze manja anu pansi. Imani pamwamba pazoyenda, kenako ndikutsika pang'ono pang'onopang'ono. Ndiwoyimira m'modzi. Malizitsani ma seti atatu a 15 reps.

4. Tambasulani dera lanu la thoracic.

Chigawo cha thoracic cha msana wanu chimakhala pamtunda wa chifuwa ndikugwirizanitsa ndi nthiti zanu-ndipo sichimatambasulidwa kawirikawiri. Mukakhala pansi mutagwira manja anu kumbuyo kwa mutu wanu, pindani kumbuyo kwanu pang'ono ndikuyang'ana kumwamba. Bwerezani maulendo 10, kangapo patsiku, atero Dr. Manejias. Ndikosavuta kumaliza kuofesi, pabedi, kapena pakati pa zolimbitsa thupi. (Up Next: Yoga Yabwino Kwambiri Yofuna Kukonzanso Kusintha Kwakubwerera)

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