Chipembenene Chimbidzika Kuita Basa Rokutanga kune Vatsva uye Vanhu vane Huru Dzakare

Chipfevic Chimbidzika Kuita muviri

Chipfevic chinokanganisa maitiro zvinowanzokurudzirwa kuti uwedzere kutsigirwa kwechemberi kumashure, masimba emimba uye masangano sacroiliac.

Apo iwe unotanga kuronga purogiramu yakasimba yekugadzirisa, mushandi wako wepanyama kana mudzidzisi wega wega angakwanisa kukupa iwe nechokuita chekuvhara muviri kwechimwe chinetso kana chimwe. Kutenda kana kwete, mitsipa yakawanda yemutsipa uye kumashure inotanga ku, kana iyo inoshandiswa, iyo nzvimbo yemapapiro, iyo inoita kuti mapiritsi aite sechinhu chinokosha pakugadzirisa hurongwa hwekusimudzira, pamwe chete.

Chidzidzo che 2017 chakabudiswa mu Journal of Exercise Rehabilitation chakawana kuti vechidiki vane scoliosis vakakwanisa kuderedza Cobb yavo yakatarisa (kukosha kwakakosha kwehuwandu hwemakona emakona mune yei scoliosis) zvikuru mushure mevhiki gumi nembiri purogiramu yakadzikama . Purogiramu yavo yaisanganisira mapiritsi emapilvic pamwe nemamwe maitiro akafanana ehupenyu sezvinotevera:

• Cat-camel yoga pose
• Basic trunk curl (aka, the crunch)
• Hhiri bhiriji rine ronderedzwa rakatenderedzwa rakareba rakawedzerwa kamwe chete iyo iri mumhepo
• Kukwidza pamakumbo maviri-gumbo (ikokukuvadza muviri, naizvozvo kana iwe usina simba mu-abs uye uchida kuedza purogiramu iyi, tanga kunze kana kusimudza gumbo rimwe chete kana nemabvi ose maviri akaenzana kusvika 90 degrees)
• Supermans
• Simba / gumbo rinomutsa
• Shiri-imbwa ine ruoko uye gumbo rinomutsa
• Hand walk walkouts

Asi izvi zvose zvakatanga nemitambo yekudzivirira.

Chipfevic Chimbidzika Kuedza Kuita - Position Matters

Tsvina tsiritsi inogona kuitwa munzvimbo dzakasiyana-siyana dzakasiyana, kusanganisira supine (iri pamusana wako nemabvi ako akarembera,) yakanyatsooneka (iri pamimba yako,) uye munzvimbo yose-4, apo iwe unotsigirwa nemaoko nemabvi uye mutsara wako wakafanana nechomukati.

Maoko nemabvi anzvimbo angave sarudzo yakanaka kwauri kana iwe uri nepamuviri.

Kuita mapirvic munzvimbo yepamusoro ndiyo inonyanya kuoma kune dzose, izvo zvinoita kuti zvive zvakasiyana-siyana zvevatangi vekutanga uye vanhu vane marwadzo emusana; kana ukaitwa pawakamira nemusana wako kurwisana, rusvingo rwunove rwakaoma.

Nyaya idzi dzinotsanangura anotanga, uyewo zvakanyanya kupikisana ne-the-wall version ye-pelvic tilt.

Mirayiridzo yePelvic Tilt Exercise ( Supine uye Yakamira)

1. Kutanga nzvimbo. Ramba pasi pasi nemabvi ako akadzikamisa uye tsoka dzakaputika pasi.
   • Nokuda kweiyo yakagadzirwa, simira pamadziro.
   • Mitezo yomuviri inotevera inofanira kunge ichibata pasi kana kuti rusvingo:
     • pasi pemakumbo pasi (vanotanga)
     • shure kwezvitsitsinho zvinopesana nemadziro (zvakapfuura)
     • kumberi
     • pakati / kumusoro kumusoro uye mapepa
     • back of head
   • Chengetedza nzvimbo pakati pepasi (kana rusvingo) uye pasi rako rezasi, pamwe nemutsipa wako uye pasi kana kuti rusvingo.
     • Tarisa kuti uone kana iwe unogona kuisa ruoko rwako pakati pekudzokera kwako pasi uye pasi kana rusvingo. Kana zvakadaro, ipapo, iwe wakagadzirira kuenda!
     • Kana zvisingaiti, edza kuisazve mapepa ako kuitira kuti pane nzvimbo yepakati pakati pako pasi uye pasi.
2. Inhale.
3. Tanga rutsoka rwemapapiro apo iwe unowedzera. Kana iwe ukarega mweya wako uchibuda, dumbu rako rinofanira kuuya kumberi kwako. (Izvi zvinowanzoitika pachedu panguva yekudzima. Ramba uchidhonza mukati, uye tendera izvozvo kuti zvifambise pasi pepa pelvis yako. Izvi zvingangoguma nekudzoka kwako pasi zvakanyatsotarisa kutambanudza nekusvika kune kana kutora kugadzika pasi kana rusvingo.

1. Inhale kudzoka kuzotanga. Pasi pemusana nemapapu kuti udzoke kunzvimbo yavo yepakutanga apo iwe unotora mhepo zvakare. Cherechedza kuti kufamba kwechikamu ichi kunotora basa shoma shoma kudarika kufambidzana kwakapfuura kwekudzosa pasi kwako pasi kana kuti rusvingo.
2. Ngwarira kuti unoita sei kushingaira uku .Tai imwe kana maviri mapilviki kuti uwane hombe yacho. Zvadaro ita imwe kuti uone hutano hwako. Kana uri kushandisa hutano huzhinji hutsinye, edza kuvhara pamusoro pazvo. Usanetseka nezvekupedzisa kufamba. Iwe unogona kunge uchikwanisa kuzviita kunyange mushure mokunge wakaneta.
3. Kunyanya, chengetedza dambudziko riri muzviuno zvako zvechiuno .Zviputi zvechiuno zviri panzvimbo iyo makumbo anobatanidza zvakadzika mukati memapapiro (pamusana wehudyu, uri pamusoro pebandauko rako, kumativi emapapiro. ) Nemhaka yokuti tinoda kushanda mimba pamabasa aya, edza kusunungura mhirizhonga iwe unogona kuona pamisumbu iyo inodarika nhengo dzechiuno (quadriceps). Paunenge uchinge uchinge uchinge uchinge wakagadzika, edza kuvhomora mapepa kubva pamimba, panzvimbo pokutsvaira kubva pachidziro.

> Kwakabva:

> Kwang-Jun, K. et. al. Migumisiro ye-12-vhiki yepamusoro yakagadzikana maitiro paCobb angle uye runyararo simba revechiri kuyaruka ne idopathic scoliosis. J Exerc Rehabiri. April 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412502/