Vashandi veMedhara Medical Reports maitiro anoshandiswa semushonga unonyatsoshanda wemarwadzo ekudzokera shure. Kubva pamisungo yepamuviri kusvika kumishure yakadzoka, kusimbisa, uye kutambanudza chikamu chepurogiramu yese yekudzorera shure. Nyora iyi inopfuura pane mamwe maitiro makuru ekuenzanisa zvirongwa zvinogona kubatsira kubvisa kurwadziwa shure.
Yoga
Kuita yoga kunokurudzira kuenzana pakati pekushandura uye simba remisungo yemuviri, kazhinji kacho chinokonzerwa nemarwadzo ekudzokera shure. Vanhu vane kurwadziwa kumashure vanofanira kunyanya kuchenjerera pavanenge vachiedza kuita zvekuvhima. Kunyange zvazvo yoga inogona kupa zvikomborero zvakawanda pamarwadzo emutsipa kana kumutsipa, inogona kuva nematambudziko ayo. Ita tsika ye yoga iyo inofunga kuti nei iwe uine kurwadziwa shure, uye kuti yakawanda sei. Izvi zvinoreva kunzwisisa mamiriro ako, uchida kugadzirisa mirayiridzo yegaga kuitira kuti urege kurwadziwa paunenge uchishanda, uye uchiziva kuti chii chinoita kuti usvetuka, kuti usaita kuti zviratidzo zvako zviwedzere.
Kudzidzisa Kugadzirisa Zvishoma
Kutsika kwakasimba, simba guru, uye rutsigiro rukuru ndeyomutauro unoreva zvakanyanya zvakafanana. Mumakumi mashoma mashoma apfuura, kutsvakurudza kwakaratidza kuti kusimbisa masimba emuviri emuviri inzira yakanaka kwazvo yekutsigira kumira kwakanaka uye kurongeka kwakanaka, pamwe nekuderedza kusuruvara kana kumutsipa.
Zvinowedzera uye, makiriniki erehabhi anopa maitiro ekusimbisa maitiro edzimba semapurogiramu epamba kumarwere avo kumashure nemutsipa. Munyika yehutano, kwakave nekuputika kwemitambo mitsva yezvirongwa, mazhinji ayo akazvitsaurirwa kubasa guru. Uye kana uchinge uine zvisarudzo zvakawanda chinhu chakanaka, sekurwadziwa kwemutsipa kana kumutsipa iwe unofanirwa kuve nechokwadi chokuti chirongwa chako chinokodzera iwe nemamiriro ako, uye kuti mudzidzisi wako akakodzera.
Water Exercise
Mvura inoshandiswa mvura, iyo inozivikanwawo seyamachira emvura, inoshandisa zviratidzo zvakasiyana-siyana zvemvura kusimbisa kumashure kumashure, kuwedzera kushanduka kwemhepo uye kuderedza marwadzo. Kuva mumvura kunopa rubatsiro uye kusaremera, izvo zvinoderedza kushamwaridzana kwezvibatanidzwa zvinokonzerwa nekuyera uye pamwe kana kuti kushandisa pasi. Mutsigiri wemvura unotsigira ndeye umo kunorwadziwa shure kunopera, zvichiita kuti uve sarudzo yakanakisisa kune vanhu vane arthritis kana nekukuvara kuporesa.
Iko kusviba kwemvura kunogona kutsigira muviri wako paunenge uchifamba manhengo ako, ayo anobatsira kuwedzera maitiro akabatanidzwa ekufamba. Kurwisana, kunonziwo kudonha, kuchakubatsira iwe kusimbisa mishonga yako. Uye, kuva mumvura kunofadza uye kunonakidza kune vanhu vakawanda, kuwedzera chikonzero chekushandisa.
Nzira yeEgoscue
IEgoscue iyi isiri iyo nzira yekuita basa inoshingairira kudzorera kukwanisa kwemuviri kwemuviri. Mukugadzira nzira yacho, Pete Egoscue, anodana iyi "kugadzirisa mafambiro." Nokushanda pakugadzira maitiro kuburikidza neE-cises, maitiro anosanganisira nzira, iwe unogona kutarisa utano hwako husingaperi hunoshungurudza. Nzira yeEgoscue yakabatsira vanhu vazhinji nemarwadzo avo kumashure, kusanganisira vatambi vechidiki vakadai saJack Nicklaus.
Kutarisa uye Kuedza Paunenge Uchishanda
Nezvizhinji zvemaitiro epurogiramu ekugadzirisa maitiro uye nzira, zviri nyore kukanganwa kungotora nguva kubva musi wekutambanudza nekusimbisa kumashure uye nheyo dzinobatsira. Kana iwe ukashanda pakombiyuta, nyanzvi dzinokurudzira kutora nguva pfupi pamaminitsi makumi maviri nemakumi maviri kuti ubatsire migumisiro yekusagadzikana kwaunoita mubasa rako. Kunyange avo vane maitiro akawanda anoshanda vanogona kupinda mumatambo ekufambisa, zvichiita kuti zvive nyore kuenzana kwemasimba mumasumbu emasumbu uye kuderedza kuchinja. Chinhu chakanakidza pamusoro pechirongwa chepurogiramu chiitiko ndechokuti iwe unokwanisa kuisa imwe nguva nguva dzose. A daisheni chiito chirongwa chinofanira kuitika mukuwedzera pane chirongwa chako chakazara chekuita zvepabonde kuderedza marwadzo kumashure. Hazvifananidzi kuibvisa.
The Multifidus Back Pain Solution
Iyo Multifidus Back Pain Solution , naJim Johnson, PT ibhuku rine chirongwa chekuita zvechirwere chevarwere vasingaperi vanorwara vanorwadziwa. Purogiramu yacho inobva pauchapupu hwokuti imwe mushure mushure, iyo inonzi multifidus, inobatanidzwa munharaunda dzose dzisiri dzisina mutsara. Nokuti bhuku racho rakanyorwa nehutano hwehutano hwehutano hwakanaka, rinopa ruzivo rwakanakisisa rwemashoko pamusoro pekuti sei uye nei chirongwa chacho chichishanda, uyewo kuti vatengi vanogona sei kuzvidzivirira nehuvo pamusoro pemishonga inorwadza shure.