Zolemba za Yoga ndi Scoliosis

Zamkati

• Chifukwa chiyani yoga ndiyopindulitsa pa scoliosis
• Tambasulani ndikulimbitsa mbali zonse za thupi
• Kuchepetsa ululu ndi kuuma
• Sungani kapena sinthani msana
• Ubwino wa yoga wa scoliosis
• Kuyambitsa yoga
• Dziwani mtundu wanu wa scoliosis
• Yambani ndi kupuma mozindikira
• Landirani kuti kusunthaku kungakhale kosiyana kumanja kumanzere ndi kumanzere
• Tambasulani kapena limbitsani pomwe pakufunika
• Pitani poyimilira, mawonekedwe aliwonse
• Apatseni wophunzitsayo mutu
• Kuchita yoga ndi scoliosis
• Yoga imayambitsa scoliosis
• Zochita zina zotambasula za scoliosis
• Gwiritsani ma bolsters, ma roller, kapena zida zina kutambasula
• Yesetsani kukhala kwanu
• Yesani kupindika kwamtsempha mwakachetechete ndi kupindika mbali
• Limbikitsani maziko anu
• Yesetsani kulingalira bwino, osati kufanana
• Malangizo a akatswiri pakuyamba

Pofunafuna njira zothanirana ndi scoliosis, anthu ambiri amapitiliza kuchita masewera olimbitsa thupi. Njira imodzi yosunthira yomwe yapeza otsatira ambiri mdera la scoliosis ndi yoga.

Scoliosis, yomwe imayambitsa kupindika kwa msana, nthawi zambiri imalumikizidwa ndi ana ndi achinyamata, koma anthu azaka zonse ali ndi vuto ili. Ndipo msana, monga matupi athu onse, amatha kusintha pakapita nthawi.

Kuchita masewera olimbitsa thupi, monga kuchita maseŵera a yoga, ndi njira imodzi yothandizira yomwe dokotala angakulimbikitseni kukuthandizani kuthana ndi mavuto ndi ululu womwe umadza ndi scoliosis.

Izi zati, pali zinthu zina zofunika kuziganizira musanachite yoga. Nawa maupangiri ndikusunthira kuti muyambe.

Chifukwa chiyani yoga ndiyopindulitsa pa scoliosis

Yoga ikhoza kukhala yothandiza kwa iwo omwe ali ndi scoliosis, makamaka chifukwa cha kusinthasintha komanso kukhazikika koyenera kuti azichita yoga moyenera, malinga ndi Sami Ahmed, DPT, wothandizira thupi ku The Centers for Advanced Orthopedics.

Tambasulani ndikulimbitsa mbali zonse za thupi

Mukamapanga yoga, Ahmed akuti ziwalo zina za thupi zimatambasulidwa, ndipo ena amakakamizika kuchita mgwirizano poyenda mosiyanasiyana komwe kumafunikira kukhala ndi malo enaake. Izi nthawi zambiri zimabweretsa kuwonjezeka kwa msana wa thoracic.

Kuchepetsa ululu ndi kuuma

"Tikayang'ana msana, makamaka kwa iwo omwe ali ndi scoliosis, timaganizira mfundo ziwiri zokhudzana ndi kukhazikika kwake: mawonekedwe ndi kutseka mwamphamvu," akutero Ahmed.

Mwa kulimbikitsa kutseka kwamphamvu, komwe kumapangidwa ndi minofu ndi minyewa yolumikizira yomwe imapangitsa kuti msana uziyenda bwino, Ahmed akuti nthawi zambiri mumatha kuwona kuchepa kwa ululu komanso kusintha pantchito yonse.

Zochita zolimbitsa thupi, monga yoga, zitha kuthandiza kulimbikitsa kusakhazikika kwa msana kapena kusintha magwiridwe antchito.

Sungani kapena sinthani msana

M'malo mwake, kafukufuku wina wa odwala 25 omwe ali ndi scoliosis adapeza kuti iwo omwe adachita Side Plank pose adawona kusintha koyambirira kwa scoliotic curve ya msana (yoyesedwa ngati mbali ya Cobb).

Kuti awonetse kusintha, ophunzira adachita yoga poyerekeza masekondi 90, pafupifupi masiku 6 pasabata, kwa miyezi yopitilira 6.

Ubwino wa yoga wa scoliosis

• malo otambalala omangika ndi kupindika kwa msana
• kulimbikitsa malo ofooka omwe akukhudzidwa ndi malo a msana
• kulimbikitsa pachimake chonse
• kusamalira ululu
• kusintha kuyenda ndi kusinthasintha
• sungani kapena kusintha malo amsana

Kuyambitsa yoga

Dziwani mtundu wanu wa scoliosis

Ngati mukufuna kuyesa yoga kuti muchepetse ululu ndikukonzekera nthawi yanu, Elise Browning Miller, mphunzitsi wamkulu wa Iyengar yoga (CIYT) wokhala ndi MA pazosangalatsa zothandizira, akuti muyenera kumvetsetsa kachitidwe kanu ka scoliosis.

"Mwanjira ina, akuyenera kujambula njira yokhotakhota yomwe imachokera kumbuyo ndikumvetsetsa kasinthasintha chifukwa ngati sakudziwa kotheka, sangamvetse momwe angapangire njira kuti akonze kokhotakhota," akutero. .

Yambani ndi kupuma mozindikira

Miller akamagwira ntchito ndi ophunzira omwe ali ndi scoliosis, amayamba kuyang'ana kupuma kwa yoga ndi zovuta kuti abweretse mpweya m'malo opanikizika, komwe kupuma kumakhala kovuta.

"Ngati pali kulimba koluma kumbali kapena mbali zakumbuyo komwe scoliosis ikuyenda mozungulira ndikuzungulira mozungulira, ndiye kuti kutambasula malowo kungathetse mavuto," akuwonjezera.

"Njirayi iyenera kuphatikizapo kuchepetsa kupweteka komanso kukonza scoliosis," akutero a Miller. Izi zati, akunena kuti chinthu chofunikira kwambiri ndikuchepetsa kupweteka kapena kusapeza bwino komanso kuti mphindikati isapitirire kukulira, zomwe zingachitike ndi njira yoyenera ya yoga.

Landirani kuti kusunthaku kungakhale kosiyana kumanja kumanzere ndi kumanzere

A Jenni Tarma, katswiri wa zamankhwala a Yoga Medicine®, akuti mukamagwiritsa ntchito yoga kuti muthane ndi scoliosis, muyenera kukumbukira kuti kufalikira kwa zovuta m'matumba ozungulira sikukufanana chifukwa chakuthwa kwa msana.

"Makamaka, minyewa yomwe ili mbali yokhotakhota ya khotilo ndiyofupikirapo komanso yolimba, pomwe yomwe ili mbali yotundumayi imakhala yayitali, ndipo mwina imafooka," akutero.

Tambasulani kapena limbitsani pomwe pakufunika

Mwachidziwikire, Tarma akuti cholinga chake ndikukhazikitsanso zina ndikuyesera kuti zinthu zikhale zofanana ndi:

• akulunjika kutambasula mbali ya concave kapena kufupikitsa
• kulimbikitsa mbali yotukuka kapena kutalika

Pitani poyimilira, mawonekedwe aliwonse

Akukumbutsanso ophunzira kuti popeza pakhoza kukhala zolephereka zambiri poyenda, muyenera kukhala omasuka komanso opatsidwa mphamvu zolumpha zovuta zomwe sizingatheke kapena zopindulitsa. Nthawi zonse kumakhala kofunikira kugwira ntchito momwe mungathere.

Apatseni wophunzitsayo mutu

Zimakhala zachizolowezi kuti aphunzitsi amayenda mkati mwa kalasi ya yoga ndikusintha mawonekedwe a munthu.

"Kusintha m'kalasi sikofunika kwenikweni," akutero a Tarma, "koma ndikadalangiza kuti apangitse wophunzitsayo kudziwa zomwe zachitika asanafike kalasi ndikuwadziwitsa ngati mungafune kusinthidwa kulingalira. ”

Kuchita yoga ndi scoliosis

Ponena za njira ya yoga, Miller amakonda Iyengar chifukwa imayang'ana kwambiri kulumikizana komanso kulimbitsa kuzindikira kwachithunzithunzi, komanso kusinthasintha.

"Ndi njira yothandizira, komanso, kuzindikira malingaliro ndikofunikira mu kachitidwe kameneka (kusinkhasinkha kochita) komwe mumakhala nthawi yayitali kuti musinthe scoliosis yanu," akuwonjezera.

Yoga imayambitsa scoliosis

Yoga imanena kuti Miller amalimbikitsa scoliosis ndi awa:

• Gawo Lopita Patsogolo (Ardha Uttanasana)
• Galu Woyang'ana Kutsika (Adho Mukha Svanasna) wokhala ndi lamba kuzungulira chitseko kuti atambasule msana
• Dzombe Lalikulu (Salabhasana)
• Bridge Pose (Setu Bandha)
• Side Plank (Vasisthasana)
• Kwezani Kukhazikika Kwendo (Anantasana)
• Phiri Phiri (Tadasana)

Zochita zina zotambasula za scoliosis

Gwiritsani ma bolsters, ma roller, kapena zida zina kutambasula

Miller akuwonjezera kuti kutsegula kumbuyo, monga kugona pamwamba, komanso kupuma, monga kugona pambali panu pomwe pachimake pa scoliosis curve kuli kopindulitsa. Amatsegula kupuma ndikukonzanso kakhoteko.

Yesetsani kukhala kwanu

Kuzindikira zam'mbuyomu kulinso kofunikira, ndipo Miller akuti amaphunzitsa pakati pazoyimirira, monga Mountain pose.

Yesani kupindika kwamtsempha mwakachetechete ndi kupindika mbali

Kusuntha kosavuta monga kuzungulira kwa msana ndi kupindika m'mbali kumathandizanso kuthana ndi kusakhazikika. Komabe, Tarma akuti chifukwa cha kuchepa kwa asymmetry, mayendedwe awa adzakhala ovuta kwambiri mbali imodzi kuposa enawo.

“Cholinga ndikuphunzitsa mayendedwe abwino ndikugwira ntchito pofowoka. Mwachitsanzo, ngati kupotoza kumanja kuli kovuta, ndiye mbali yomwe tizingoyang'ana, "akutero. Mutha kupotokola ndi kukhotera m'mbali mokhazikika, mwina pansi kapena pampando.

Limbikitsani maziko anu

Izi zati, Tarma ikuwonetsa kuti ntchito ina iyenera kukhala yogwira, kutanthauza kuti mukugwiritsa ntchito minofu yapakati komanso yam'mbuyo kuti muchite mayendedwe, mosiyana ndi kugwiritsa ntchito manja kapena mikono yanu kuti mudzilimbikitse. "Zotsatira zakanthawi yayitali zimafunikira kulimbikitsidwa kwambiri kuti musinthe msana kuti usalowerere ndale," akuwonjezera.

Yesetsani kulingalira bwino, osati kufanana

Ndipo ngakhale kuyanjana koyenera sikungatheke kapena kufunikira, Tarma akuti kuyigwiritsa ntchito kungathandize kuchepetsa mavuto ndikuwongolera magwiridwe antchito.

Malangizo a akatswiri pakuyamba

• Pezani malangizo achinsinsi. Mukayamba ndi yoga, Tamra amalimbikitsa magawo achinsinsi ndi mlangizi wodziwa zambiri asanatenge nawo gawo pagulu. "Mphunzitsi wophunzitsidwa bwino atha kuthandiza kuzindikira zotumphukira ndi zotumphukira za msana, kupereka njira zochiritsira zoyenera, komanso kupereka chitsogozo cha njira zosinthira m'magulu aboma," akutero Tarma.
• Yesetsani tsiku ndi tsiku. Miller akuti kuchita tsiku ndi tsiku ndikofunikira, ngakhale kwa kanthawi kochepa chabe. "Pochita zinthu tsiku ndi tsiku, mutha kuphunzitsa ndikupanga chizindikiro pathupi kuti mupeze zolumikizana zambiri kuchokera ku thupi lopanda mphamvu," akutero.
• Pewani zosokoneza kapena zovuta zomwe zimakupweteketsani. Malangizo a Ahmed? Ndi kwanzeru kupewa malo a yoga omwe amabweretsa zowawa pamwamba pa mulingo wachiwiri pamlingo wa 1 mpaka 10. "Kawirikawiri, ndazindikira kuti kusokonekera kumabweretsa zopweteka kwambiri chifukwa chothinana ndi msana wamtundu," akutero. .
• Gwiritsani ntchito kusinthasintha kwanu komanso mayendedwe anu osiyanasiyana. Amalimbikitsanso kupewa kupewa kupsinjika pakusintha kwa thupi lanu, makamaka kwa oyamba kumene. Muyeneranso kuchepetsa chiyembekezo chilichonse chokhudza momwe chithunzi chikuyenera kumvera. "Pakapita nthawi ndikuchita, aliyense atha kusintha magwiridwe ake a yoga," akutero Ahmed.