Kushandura kwemakonzo kunogona kuwedzera chikamu chekuita purogiramu yako yekuita kumba kana uine chirwere chepasina arthritis, kana iwe unoda kusimbisa mitsipa yemutsipa wako. Zvakakoshawo kutambanudza kana kusunungura misungo mushure memutsipa wako.
Sezvaunogara uchiita, kana uine mutsipa, kana kurwadziwa kana zvimwe zviratidzo zvinowira pasi (ruoko rwako rwehudhihupathy ) kana iwe usina chokwadi chezvaunofanira kuita-kana kuti unofanira kuita sei-tapota bvunza chiremba wako kana mutapi wepanyama kuti atungamirire usati waedza zvinotevera.
Gadzirira
Kutanga, rongedza hutambo hwemutsipa wekutungamira musoro musoro . Iri ndiro basa rokugadzirira iro rinogona kukupa ruzivo rwezvakanaka kuti uite-pasina kutakura masangano ako paunenge uchidzidza kufamba. Kunyange zvazvo chikamu ichi chemuitiro wacho zvichida chisingazonzwi sekuita basa rakawanda, zvingangokubatsira kuti uwane kuti akaruramisa chiito chemusoro sezvo ichifamba pamutsipa wako.
Kana uchinge wabudirira paunyoro asi zvakanyatsofambisa musoro wako mukuenzanirana nemutsipa wako, ichava nguva yekushanda nekodzero yekudzorera sechirwere semuitiro chaiwo.
Kazhinji yenguva, kudzokera kwechibereko chechibereki kunoitwa pawakagara wakanaka uye wakareba pachigaro chako. Iwe unogonawo kumira, asi kumira kwakaoma kunzwisisa kuti muviri ugobatana pane kugara. Nokuti kuita sangano rekudzorera kwemudzimai zvakanaka kunotora pfungwa, zvinogona kuti iwe urege kudzivirira iyo kuburikidza nokuita basa racho uri pachigaro.
Kuita Kudzokorora Kubva Pasi Panoona
Nezvo zvakati, zvinogonawo kuita chirwere chechibereki kubva kune chakaipa (mudumbu chine nhema) nzvimbo.
Isa bhudzi rako pamusoro pewaunovata pasi, uye maoko ako akatarisa pasi nemativi ako. (Usavhara zvidzitiro zvako-zvichengetedze vakasununguka.) Paunodzorera musoro wako, chengetedza chikamu chiduku. Simudza bhudzi rako chete, uchengetedze chinja chako zvishoma.
Usaisa kink pamutsipa. Asi, musoro wako unofanirwa kunge wakafanana nekuwedzera kwepamusoro pako.
Ongorora mazano ari pasi apa kuti uwane zvakananga pamusoro pehutungamiri hwaunofanira kutamisa musoro wako.
Mirayiridzo yeCervical Retraction Paanenge Akagara (kana Akamira)
Funga kuti wakasarudza nzvimbo yako yekutanga, ingave yakagara yakamira kana kuti yakanyengera. Nyoroka tina chiganda chako kumutsipa wako. Usaisa jam yako mukati, kunyange zvakadaro. Isu tiri mushure mekuenzanisa pano, kwete nzvimbo yakakwirira.
Kuchengeta chinangwa chako pairi, shandisa musoro wako kumashure. Yeuka, ichi chirevo chekutarisana; Zvakangoita sokuti iwe uri kutamisa musoro wako zvose kumashure uye kumusoro kusvika padenga. Inzwa kutenderera kumutsipa wako. Zorora uye dzokorora.
Iwe unogona kuedza kuita chirwere chechibereki kanenge ka20 kusvika makumi matatu zuva rega rega, zvese kana kamwechete kana kuputsika kusvika 5-8 reps 4 kusvika ku5 panguva yezuva.
Nyanzvi Pfungwa Yekutambudzika Kwemarwadzo
Zvechokwadi, zvakakosha kuyeuka chero marwadzo anokonzerwa nekudzorerwa kwemudzimai. Asi kana iwe une neck neck ( cervical spondylosis ), edza kufamba nenzira yose kusvika kumagumo uye uchangobva kupfuura marwadzo. Izvi ndizvo zvinobatsira kuvandudza nekugadzirisa zviratidzo zveArthritis.
Zvimwe Neck Exercises
Imwe mitsipa yakasimba yekusimbisa maitiro ndiyo inomiriri yehuro shandi. Nekusimbisa iyi, iwe uchafambisa musoro wako mberi, kumashure uye kune rumwe rutivi apo uchipa kushorwa neruoko rwako.
Usakanganwa kuisa mararamiro emafambisiro ekufamba kwepurogiramu yako yemutsipa. Izvi zvinowedzera kushanduka uye zvinokosha zvakanyanya kuita kana iwe une arthritis munzvimbo.
Sources:
Kisner, C., & Colby, LA (2002). Kurapa Kwokurapa: Nheyo uye Nyanzvi.Philadelphia: FA Davis Company.
Telefoni Hurukuro. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Chiremba, Cert. McKenzie Therapist, Advanced Clinician Physical Therapist, Joint Mobility Center, Chipatara Chekuvhiya Kunokosha, New York City. Svondo 2011.