Deredza Nhamo Yako Yekudzoka Nenzira
Kushungurudza kumashure ndiko kunetseka kwehutano kwevanhu vakawanda muUnited States pane imwe nguva muupenyu hwavo uye chimwe chezvikonzero zvakakosha vanhu vanoshaya kushanda kana kushanyira chiremba. Vanopfuura 80 kubva muzana veAmerica vachaona kurwadziwa kwakanyanya kwepashure, uye dambudziko iri reutano rinodhura United States kupfuura $ 100 mabhiriyoni gore rega rega, iyo yakawanda inokonzerwa nemararamiro akarasika.
Pano pane maonero ekugadziriswa kwemazuva mashoma ekuderedza marwadzo ekurwadziwa. Kunyange zvazvo kuwedzera kutsvakurudza kunodiwa zvisati zvaitika kune imwe yemishonga iyi inogona kukurudzirwa sehutano hwakanaka hwehutambudzo hwemarwadzo, vamwe vavo vanogona kupa rubatsiro rwekunonoka kuenzanisa kurwadziwa shure, kunyanya kana chikamu cherongwa hwehutano hwakakwana.
Kana uri kufunga kushandisa imwe mushonga yemarwadzo ekurwadziwa, taura nachiremba wako kutanga. Zvakakosha kuziva kuti kuzvirapa nekurapa kwakasiyana nekudzivisa kana kunonoka kutarisirwa kwese kunogona kukuvadza hutano hwako.
Acupuncture
Chidzidzo che2008 chakabudiswa mumagazini inonzi Spine chakawana "uchapupu hwakasimba hwokuti kugadzirisa muviri kunogona kubatsira kune mamwe maitiro ehutano hwechirwere" nekuda kwekutambudzika kwakanyanya. Mushure mekuongorora majekiseni makumi maviri nemaviri emakiriniki nevarwere vanosvika 6 359, vanyori vekudzidza vakawanawo "uchapupu husinganzwisisiki hwekuti kugadziriswa kunobatsira kupfuura kunyanya kurapwa" mukuzorora kwekutambudzika shure.
Kungoita basa rekugadzira sei? Maererano nemasikirwo emutauro weChina , marwadzo anokonzerwa nemagetsi akavharwa mumameridians omuviri, ayo asina kubhurwa apo mashizha ekugadziriswa akaiswa pamwe nenzira idzi dzisingaonekwi. Kugadziriswa kunogonawo kusunungura kurwadziwa kwepanyama-kubvisa maopioid, kutumira zviratidzo kune hurongwa hwekutambudzika, uye kusunungura neurochemicals nemahomoni.
Kana iwe uchida kuedza kugadziriswa kwehurombo hwako husingaperi , uronga kuenda kune imwe katatu pavhiki kwevhiki dzinoverengeka pakutanga. Kugadziriswa kunogona kubhadhara mutero-kutengesa semari yezvokurapa uye dzimwe zvirongwa zvehushuwarisi dzinobhadhara kubatwa.
Massage Therapy
Zvingave kana kuti kwete kutsvakurudza kunogona kuratidza kuti kurapa kurapa kunobatsira, vanhu vazhinji vanorondedzera kuti inovadzosa uye inoderedza marwadzo asingagumi. Mukuongorora kwekutsvakurudza kwakaitwa muna 2009 munaSpine , vatsvakurudzi vakaongorora zviitiko zvechipatara makumi gumi nematanhatu pakushandiswa kwekushambadza mukurapa marwadzo ekudzokera shure. Vanyori vekudzidza vakagumisa kuti kupisa "kunogona kubatsira kune varwere vane chirwere chinosuruvarisa uye chisingaperi chisingagoneki chinorwadza shure, kunyanya kana chichibatanidzwa nekurovedza uye dzidzo." Vanyori vakadana kuti zvidzidzo zvidzidzo zvingabatsira kuona kana kushambadza kune mari inoshandiswa kurapa kunorwadza kwepamusoro.
Kurapa kurapa kunogonawo kuderedza kushungurudzika uye kuora mwoyo kunobatanidza kurwadziwa kusingaperi. Iyo ndiyo inonyanya kuzivikanwa nehutachiona hwehutano hwehutano hwakanyanya huri shure pakuberekwa.
Chiropractic Care
Vanachiremba vechiropractic vanoshandisa chiropractic spinal manipulation kuti vadzose kubatana. Vanoshandisa simba rinodzora kumasangano ayo ave akadzivirirwa nemusana wekukuvara, kushungurudzika, kuputika, uye kurwadziwa.
Kushandiswa kunofungidzirwa kuti kubvisa marwadzo uye kushungurudzika kwemisimba uye kukurudzira kuporesa.
Chiropractic kuchengetedza inosanganisira kugadzirwa kwepelinha inoratidzika kuderedza zviratidzo uye kuvandudza basa kune varwere vane chirwere chisingaperi chisingarware shure, kurwadziwa kwakanyanya kwepashure, uye kurwadziwa kwakanyanya kwepashure, maererano nekuongorora kwakawanikwa kwakabudiswa mu Journal of Manipulative Physiological Therapeutics . Mukutsvakurudza kwavo mapeji 887 (kusanganisira 64 makiriniki ekuedza), vanyori vekudzokorora vakapedzisa kuti kubatanidza chiropractic kuchengetedza nemaitiro e "kungangokurumidza uye kuvandudza zvigumisiro" uye kudzivirira kurwendo rwemangwana rwekurwadziwa shure.
Capsaicin Cream
Kunyangwe iwe ungangodaro usina kunzwa zve capsaicin kare, kana iwe wakambodya chiduru chekupi uye wakanzwa muromo wako uchipisa, wakambove nemigumisiro yayo. Capsaicin ndiyo inoshandiswa inoshandiswa muiri pepper pepper. Apo inoshandiswa paganda, capsaicin yakawanikwa ichideredza neurochemical inotapudza marwadzo, zvichiita kuti mutsindo unzwe.
Mukutsvaga kwekutsvakurudza kwakaitwa 2011 muBritish Journal of Anesthesia , vatsvakurudzi vakatarisa kutsvakurudza kwakawanikwa pamusoro pekushandiswa kwepamusoro-soro kushandisa capsaicin mukurapa kwemhando dzakawanda dzekutambudzika kusingaperi. Izvi zvaisanganisira zviviri zvemakiriniki kuongorora kurwadziwa kwemuviri, izvo zviviri zvakawana kuti capsaicin yakabatsira kuderedza marwadzo ekudzokera kumashure pasina kukonzera maitiro akaipa.
Capsaicin cream , iyo inonziwo capsicum cream, inowanikwa munzvimbo dzezvinodhaka, zvivako zvekudya zvehutano, uye paIndaneti. Chimwe chetachidimbu ishoma 0.025% capsaicin cream inoshandiswa kanomwe pazuva. Nyaya inowanzovhiringidzika inokonzerwa nekurwadziwa kana kupisa mukati maro. Kana zvichibvira, pfekai magasiza anoshayiwa (anowanika pamakodhi ezvinodhaka) asati ashandisa kamuti. Ngwarira kuti usagunzva ziso kana ganda rakashama. Bhuku kana chirongo chekaseksaicin cream inowanzosvika pakati pe $ 8 ne $ 25.
Vitamin D
Chimwe chikwata chinokura chekutsvakurudza chinoratidza kubatana pakati pekusuruvara kusingaperi kusingapindirani mukurapa uye kushayikwa kwevitamini D. Vitamini D zvinowedzera zvinogona kutungamirira kukurapa kwechirwere muzviratidzo zvinorwadza pakati pevanhu vane mafungiro okutanga e vitamin D.
Chirongwa chinokosha chinowanikwa pane zvimwe zvokudya (zvakadai semukaka wakasimba uye hove nemapfupa maduku), vitamini D inoberekwa zvakasikwa nemuviri panguva yekutaridzirwa kwezuva rezuva. Asi sezvo zvakaoma kuwana yako yakakurudzirwa zuva rimwe nerimwe kudya kweD chete kuburikidza nezvokudya zvekudya uye kubuda kwezuva, nyanzvi dzakawanda dzezvehutano dzinokurudzira kuwedzera mavhitamini D mazinga ako nokutora kudya kwekudya.
Anti-Inflammatory Herbs
Sezvo kuvhiringidzika kunofungidzirwa kuti kunobatsira pakuvandudza marwadzo ekudzokera shure, mamwe maruva anofungidzirwa kuti ane anti-inflammatory effect angave anobatsira pakununurwa kwemarwadzo kumashure.
White willow bark , somuenzaniso, inogona kuva nemarwadzo-kuremesa zvinhu zvakafanana ne aspirin. Salicin, chigamba chakawanikwa mumucheka willow bark, chinoshandurwa mumuviri kuti salicylic acid, sezvakaita aspirin. Salicylic acid inofungidzirwa kuti inhengo inoshanda inoderedza marwadzo nekuputika. Imwe mishonga dzimwe nguva inoshandiswa mukurapa kwekunzwa kurwadziwa ishizha radhiyabhorosi. Claw yaDhiyabhorosi ine harpagosides, iyo inonzi makemikari inowanika kuva ne-anti-inflammatory properties.
Magnesium
Magnesium ndiyo yechina yakawanda yemaminera mumuviri. Inobatanidzwa mune zvinodarika mazana matatu zvehupenyu hwehupenyu, inobatsira kuchengetedza musimba uye mushuvo hunoita basa, inochengetedza mwoyo miviri yakasimba, inotsigira muviri unofadza , uye inochengetedza mafupa simba. Magnesium inobatsirawo kutonga mashuga eropa, inokurudzira kuratidzira kweropa , uye inozivikanwa kuti inobatanidzwa mune simba re metabolism uye protein synthesis.
Kutsvakurudza kunoratidza kuti mamwe marudzi eum magnesium anokwanisa kubudirira mukurwadziwa nekurwadziwa kwemaviri, pamwe nekurwadziwa kwepfungwa. Vanhu vazhinji munharaunda yedu vane magnesium inoshaya, saka inogona kunge iri pfungwa yakanaka yekuwedzera. Magnesium glycinate inozivikanwa kuva yomufomu wakawanda. Magnesium citrate inogona kushandiswa neavo vanowanzoenda pakuvhara, sezvo ine chimwe chiitiko chekusunungura marumbu.
Yoga
Yoga inoita kuti muviri uite zvakakwana mumuviri kuburikidza nezvinetso zvakasiyana-siyana zvinokudziridza kushanduka uye simba. Pane humwe humwe uchapupu hwokuti kutora maitiro e yoga kunogona kubatsira kubvisa kurwadziwa shure.
Nokuda kwekuongorora kwekutsvakurudza kwekutsvakurudza kwakabudiswa muna Clinical Rheumatology , vatsvakurudzi vakatarisa matanho manomwe emakiriniki akaedza kuve nemigumisiro ye yoga kune varwere vane marwadzo ekuderera. Panyaya idzi zvidzidzo, zvishanu zvakaratidza kuti yoga inotungamirira kuderedza kuderedza zvakanyanya mukurwadziwa kunorwadza kwepamusoro pane kutarisirwa kwemazuva ose, dzidzo, kana maitiro ekurapa maitiro.
Vitamin B12
Marwadzo, pamwe nekushaya simba uye kurira, kusagadzikana, kuora mwoyo kwepfungwa, uye kuora mwoyo, kunogona kuva zviratidzo zvekushaya B12. Njodzi dzinokonzerwa nehutamende B12 dzinoti:
- Pernicious anemia
- Kushandisa mamwe mishonga (kusanganisira mishonga yeAid-blocking medication)
- Kusadya zvakakwana nyama kana zvigadzirwa zvemiti
- Utachiona (hwakaita sediki duku bhakitiriya kudarika, zvipembenene)
- Zvirwere zvepachiviri (kusanganisira chirwere chechiliac uye chirwere cheCrohn )
Vitamini B12 musikisi inokonzera ndeyomukati wehutachiona hwekushaya vitamini B12. Zvidzidzo zvakawana kuti vitamini B12 zvinyorwa zvinyorwa zvinyorwa zvinyorwa (zvakagadzirirwa pasi parurimi kuti zviwedzere) uye gel gel rinoshandawo.
Alexander Technique
Alexander Technique urudzi rwechirapa inodzidzisa vanhu kuvandudza mararamiro avo uye kubvisa miitiro yakaipa yakadai slouching, iyo inogona kukonzera kurwadziwa, kushungurudzika kwemisimba, uye kuderera kufamba.
Kune simba rakasimudzira svesayenzi yekubudirira kwezvidzidzo zveAlexander Technique mukurapa kusarwadziwa kusingaperi, maererano nekuongorora kwekutsvakurudza kwakabudiswa mu International Journal of Clinical Practice muna 2012. Kudzokorora kwaisanganisira imwe yakagadzirirwa, yakanyatsotarisirwa kuongororwa kwekliniki inoratidza kuti zvidzidzo zveAlexander Technique zvakakonzera kuderedzwa kwenguva refu kwekurwadziwa shure uye kusakundikana kunokonzerwa nekurwadziwa kusingaperi. Izvi zvakagadziriswa zvakanyanya nediki, kutanga kwechirwere chekuedza kuongororwa kushandiswa kwezvidzidzo zveAlexander Technique mukurapa kwekusagadzikana kwekusingaperi.
Iwe unogona kudzidza Alexander maitiro mumasangano ega ega kana mapoka eboka. Chimiro chinowanikwa chinenge maminitsi 45. Munguva iyoyo, murayiridzi anocherechedza nzira yaunotakura nayo uye anokudzidzisa iwe nemashoko ekutaura uye nekubata zvinyoro.
Hypnotherapy
Uyewo inonzi "hypnosis," hypnotherapy inyanzvi yemafungiro evanhu inosanganisira kupinda mukutenda-kufanana nekudzikama kwakadzika uye kuisa pfungwa. Apo pavanenge vachienda hypnotherapy, varwere vanofungidzirwa kuti vanonyatsozarura kune mazano. Sezvo zvakadaro, hypnotherapy inowanzoshandiswa kuchinja shanduko mumitemo inofungidzirwa kuti inobatsira zvinetso zveutano (kusanganisira kurwadziwa kusingaperi).
Kutsvakurudza kwepakutanga kunoratidza kuti hypnotherapy inogona kuva yeimwe shanduro mukurapa kunorwadza kwepamusoro. Somuenzaniso, chidzidzo chekufambisa ndege chakabudiswa muInternational Journal of Clinical uye Experimental Hypnosis chakaona kuti purogiramu yechina-sangano remapurosesi (yakabatanidzwa nepurogiramu yezvidzidzo zvepfungwa) yakanyanyisa kuderedza marwadzo uye yakatungamirira kukunatsiridza mafungiro mukati mevarwere vane chirwere chisingaperi chisingarware shure.
Balneotherapy
Imwe yekare yekare kurapa kunorwadza, balneotherapy iyo inonzi hydrotherapy inosanganisira kushamba mumvura yemaminari kana mvura inodziya.
Kana mushumo we2006 wakaparidzirwa muRheumatology , vatsvakurudzi vakaongorora tsvakurudzo iripo pamusoro pekushandiswa kwe balneotherapy mukurapa kunorwadza kwepashure. Kutarisa kumakirini mashanu emakiriniki, mushumo ndevanyori vakawana "uchapupu hunokurudzira" zvichiratidza kuti balneotherapy inogona kuva yakakosha mukurapa varwere vane kurwadziwa kwepashure. Achicherechedza kuti zvese zvinotsigira dambudziko zvakashata, vanyori vanoshevedza kukura kwemashure makuru ku balneotherapy uye kurwadziwa kwakanyanya kumashure.
Gungwa reGungwa Rakafa uye mamwe sulfuri-ane salt salts anogona kuwanika mu spas, zvitoro zvezvokudya, uye paIndaneti. Zvisinei, vanhu vane mamiriro emwoyo havafanire kushandisa balneotherapy kunze kwekutungamirirwa kwevanonyanya kutarisira.
Kufungisisa
Chiitiko chekare chemupfungwa, kufungisisa kwakawanikwa kuwedzere kurwadziwa kutsungirira uye kukurudzira kutungamira kwekunetseka kusingaperi mune zvidzidzo zvishomanana. Mukuwedzera, zvimwe zvidzidzo zvepakutanga zvakanyanya kutaura nezvekushandiswa kwekufungisisa mune kutungamira kwekutambudzika kwepamusoro. Chidzidzo che2008 chakabudiswa muRwendo , somuenzaniso, wakaona kuti hurongwa hwekufungisisa kwevhiki masere hwakakonzera kugadziriswa kwekutambudzika kwekutambudzika uye basa remuviri kune varwere vane chirwere chisingaperi chisingarware shure. Chidzidzo chacho chaisanganisira vanhu vakuru vakwegura makumi matatu nemasere, vane nhengo vachifungisisa zviyero zvemazuva 4.3 pavhiki kwevhareji ye 31.6 maminitsi pazuva.
Kunyange zvazvo zvisingazivikanwi kuti kufungisisa kunogona kubatsira sei kubvisa marwadzo , zvinofungidzirwa kuti kukwanisa kwekuita kukonzera kugadzikana kwepanyama uye kwepfungwa kunogona kubatsira kuchengeta kusingaperi kushungurudzika kubva kuwedzera kukura kwenguva refu marwadzo.
Imwe yenzira dzinowanzoitwa uye dzakanyatsogadziridzwa mafungiro ekufungisisa ndangariro.
Tai Chi
Tai chi inyanzvi yekare yemauto inosanganisira kufamba kwenguva pfupi, inofadza uye inosanganisira kufungisisa nekufema zvakanyanya. Kunyangwe kutsvakurudza pamusoro pekushandiswa kweii tai mukurapa marwadzo kumashure kwakangoita zvishoma, pane humwe uchapupu hwokuti kuita chi chi kunogona kubatsira kuderedza marwadzo kumashure pane imwe nguva.
Svesa iripo inosanganisira kuongorora 2011 kwakabudiswa muArthritis Care & Research , iyo yakawana kuti chirongwa chemaawa gumi chechipiri chinotambudza nekuvandudza kushanda kune vanhu vane zviratidzo zvekurwadziwa kwenguva refu. Chidzidzo chacho chaisanganisira vanhu vakuru vakuru vane hutano husingaperi huri shure, hafu yevaya vakapinda mumaminitsi makumi mana-gumi taii nguva gumi nemasere pamusoro pevhiki gumi.
Music Therapy
Murapi wehutori ihwohwo husingatengi huri hwehutano hwehutano hunogona kuderedza zvimwe zvekunetseka kwehupenyu husingaperi pamwe chete nedzimwe mishonga. Zvidzidzo zvinowana kuti zvinogona kuderedza kuremara, kuzvidya mwoyo, uye kuora mwoyo kunobatanidza kurwadziwa kusingaperi. Inofungidzirwa kubatsira nokuti inogona kutora pfungwa kubva kune zvinorwadza zvisingafadzi zvekutambudzika, uye zvinogona kukonzera kusunungurwa kweendorphins kana kuchinja mu catecholamine mazinga.
Kushandisa Zvirongwa zveMasikirwo Pakudzoka Kwakare
Kana uri kufunga kushandisa imwe mushonga yemarwadzo ekurwadziwa, taura nachiremba wako kutanga. Zvakakosha kuziva kuti kuzvirapa nekurapa kwakasiyana nekudzivisa kana kunonoka kutarisirwa kwese kunogona kukuvadza hutano hwako.
> Sources:
> Anand P, Bley K. "Nyaya yepamusoro inonzi capsaicin yekutambudzika kwehurombo: mano ekurapa uye nzira dzekuita kwechimwe chepamusoro-capsaicin 8% patch." Br J Anaesth. 2011 Oct; 107 (4): 490-502.
> Balogh Z, Ordogh J, Gasz A, Nemet L, Bender T. "Kubudirira kwebhanneotherapy muhutano husingaperi hwekurwadziwa - chirongwa chekutevera chisingatauri chekutevera." Forsch Komplementarmed Klass Naturheilkd. 2005 Aug; 12 (4): 196-201.
> Cacciatore TW, Horak FB, Henry SM. "Kuvandudza mumashandisirwo emashandisirwo emashandisirwo emakambani anotevera kushandiswa kwemashure emhando yezvikoro zvidzidzo mumunhu ane kurwadziwa kwakanyanya." Phys Ther. 2005 Jun; 85 (6): 565-78.
> Chrubasik S, Eisenberg E, Balan E, Weinberger T, Luzzati R, Conradt C. "Kurapa kwezvishoma zvakanyanya zvinorwadza musana willow bark Extract: randomised twice blind-blind study." Am J Med. 2000 Jul; 109 (1): 9-14.
> Furlan AD, Imamura M, Dryden T, Irvin E. "Kurapa kwehutano hwepamusoro-soro: yakarongedzwa kugadziriswa kurongwa mukati mehutano hweChranerane Rekuongorora Gulu." Simba (Phila Pa 1976). 2009 Jul 15; 34 (16): 1669-84.
> Gagnier JJ, van Tulder MW, Berman B, Bombardier C. "Mishonga yemishonga yekurwadziwa kwepamusoro: kuongorora kweCochrane." Simba (Phila Pa 1976). 2007 Jan 1; 32 (1): 82-92.
> Guetin S, Coudeyre E, Picot MC, Ginies P, Graber-Duvernay B, Ratsimba D, Vanbiervliet W, Blayac JP, Hero C. " Ann Readapt Med Phys. 2005 Jun; 48 (5): 217-24.
> Hall AM, Maher CG, Lam P, Ferreira M, Latimer J. "Tai chi chiito chekurapa marwadzo nekuremara kune vanhu vane marwadzo anorwadza mushure mekunge: kuedza kusinganzwisisiki kutongwa." Arthritis Care Res (Hoboken). 2011 Nov; 63 (11): 1576-83. doi: 10.1002 / acr.20594.
> Lawrence DJ, Meeker W, Branson R, Bronfort G, Cates JR, Haas M, Haneline M, Micozzi M, Updyke W, Mootz R, Triano JJ, Hawk C. "Chiropractic kutarisira marwadzo ekudzokera shure kunyunyuta: kunyora mabhuku. " J Manipulative Physiol Ther. 2008 Nov-Dec; 31 (9): 659-74.
> Lewis PJ. "Kushayikwa kweVitamin D kunogona kunge kunobatsira mukurwadziwa kwenguva refu." BMJ. 2005 Jul 9; 331 (7508): 109.
> Mauro GL, Martorana U, Cataldo P, Brancato G, Letizia G. "Vitamin B12 mukutambudzika kwakadzika shure: kuongororwa kunokonzerwa nemasana, maviri-mapofu, akachengetedzwa." Eur Rev Med Pharmacol Sci. 2000 May-Jun; 4 (3): 53-8.
> Morone NE, Greco CM, Weiner DK. "Kufungisisa nekufungisisa kwekurapwa kwekusingaperi kusuruvara kunorwadza kune vakwegura vakuru: chirongwa chinongororwa chinotungamirirwa nevadzidzi." Pain. 2008 Feb; 134 (3): 310-9.
> Morone NE, Rollman BL, Moore CG, Li Q, Weiner DK. "Purogiramu yemuviri yepfungwa kune vanhu vakwegura vane chirwere chisingaperi chisingadzoki shure: zvinogadziriswa zvekudzidza." Pain Med. 2009 Nov; 10 (8): 1395-407.
> Peng PW. "Tai chi uye kurwadziwa kusingaperi." Reg Anesth Pain Med. 2012 Jul-Aug; 37 (4): 372-82.
> Pittler MH, Karagülle MZ, Karagülle M, Ernst E. "Spa therapy uye balneotherapy yekurapa kurwadziwa kwakanyanya kwemashure: meta-kuongororwa kwemiedzo ye randomized." Rheumatology (Oxford). 2006 Jul; 45 (7): 880-4.
> Posadzki P, Ernst E. "Yoga nokuda kwekutambudzika kwepamusoro: kurongeka kwekuongorora maitiro emakiriniki." Clin Rheumatol. 2011 Sep; 30 (9): 1257-62.
> Santilli V, Beghi E, Finucci S. Chiropractic kudzvinyirira mukurapa kurwadziwa kwakakomba uye sciatica nedhiramu yekudzivirira: a randomized clinical-blind clinical trial of active and simulated spinal manipulations. Spine J. 2006 Mar-Apr; 6 (2): 131-7.
> Sherman KJ, Cherkin DC, Erro J, Miglioretti DL, Deyo RA. "Kuenzanisa yoga, kurovedza muviri, uye bhuku rekuzvitarisira kwekusingaperi kusarwadziwa shure kwemuviri: chirongwa chisinganzwisisiki, chinodzorwa." Ann Intern Med. 2005 Dec 20; 143 (12): 849-56.
> Slade SC, Ther MM, Keating JL. "Maitiro ekusimbisa chitunha chekusagadzikana kunorwadza shure shure: kuongorora kwakarongeka." J Manipulative Physiol Ther. 2006 Feb; 29 (2): 163-73.
> Sorosky S, Stilp S, Akuthota V. "Yoga uye pilates mukutarisira kwekunzwa kurwadziwa kwakanyanya." Curr Rev Musculoskelet Med. 2008 Mar; 1 (1): 39-47.
> Steidl L, Ditmar R, Dostal A. "Serum magnesium uye calcium mune varwere vane dorsalgias." Magnes Res. 2001 Sep; 14 (3): 225-6.
> Tan G, Fukui T, Jensen MP, Thornby J, Waldman KL. "Hypnosis kurapwa kwekusagadzikana kunorwadza shure shure." Int J Clin Exp Hypn. 2010 Jan; 58 (1): 53-68.
> Thomas KJ, MacPherson H, Ratcliffe J, Thorpe L, Brazier J, Campbell M, Fitter M, Roman M, Walters S, Nicholl JP. "Kuchengetedza kwenguva refu nekugadzirisa kwehupfumi kuburikidza nekupa kurapa kwechirwere kuvarwere vane chirwere chisingaperi chinorwadza shure." Utano Technol Ongororo. 2005 Aug; 9 (32): iii-iv, ix-x, 1-109.
> Woodman JP, Moore NR. "Uchapupu hwekubudirira kwezvidzidzo zveAlexander Technique munyaya dzezvehutano uye dzehutano: kuongorora kwakarongeka." Int J Clin Pract. 2012 Jan; 66 (1): 98-112. doi: 10.1111 / j.1742-1241.2011.02817.x.
> Vormann J, Worlitschek M, Goedecke T, Silver B. "Kuwedzerwa nemaminerari e-alkaline kunoderedza zviratidzo kune varwere vane chirwere chisingaperi chisingarware shure." J Tsvaka Elem Med Biol. 2001; 15 (2-3): 179-83.
> Yuan J, Purepong N, Kerr DP, Park J, Bradbury I, McDonough S. "Kubudirira kwekugadziriswa kwemarwadzo ekurwadziwa kwepamusoro: kuongorora kwakarongeka." Simba (Phila Pa 1976). 2008 Nov 1; 33 (23): E887-900.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.