Ita Joint Range yeMotion uye Spinal Flexibility
Kana iwe uchinzwa sokuti iwe unoshayiwa chiratidzo paunenge uchiedza kuderera shure - kunyange iwe uchiziva kuti mitsipa iyoyo yakasimba zvikuru uye iwe unoedza zvose kuvasunungura - hausi wega. Kune vazhinji vedu, kutambanudza hip, mutsipa, mhuru nemimwe misungo ndeyechirongwa chakanaka. Asi mushure mushure? Kwete zvikuru. Izvi zvinogona kuwana zvakasimba kuti zvive zvakaoma kusvika.
Kuwana nzvimbo inotapira nekudzivirira mumashure ekudzivirira pasi kunogona kuva kwakaoma kana iwe usingasarudzi maitiro akanaka ekuita basa. Iwe unogona kuita zvigunwe zvakasimba zvinobata mune tarisiro yekuvandudza kumashure kushanduka. Uye hongu, iwe uri kukomberedza musana wako, uyo unyanzvi unotaura hunoisa mutsara iwoyo, asi kufamba kwegunwe kunogunzva kunowanzoitika pamisungo yehudyu. Kurwisana kwemashure kunowanzova nharaunda yeiyo, uye haina kunyanya kuchengeteka, kana.
Ndiyo apo mabvi-ku-chifuko anotambanudza zvinopinda. Haisi kungoona chete muzviitiko zvakawanda, asi inzira inoshamisa yekudzorera kushanduka mumashure ako mashure mushure mushure mamasikati ekurima kana kumabasa emumba kana mushure mezuva pamakombiyuta.
Asi mabvi-ku-chifuko anotambanudza zvakanaka kune zvakasununguka kumashure mushure mushure.
Sekufamba kwemaitiro ekufambisa, mune mamwe mazwi, sangano rinowedzera kuwirirana kwako kushanduka, mabvi-kusvika-chifuko anotambanudza zvingabatsira kuderedza kusagadzikana kunobatanidza nemupfupa arthritis uye / kana spinal stenosis .
Ichokwadi, ruzhinji rwekufamba-shanduka ndiyo inonyanya kukosha yekuvhima kwevanhu vane osteoarthritis mumapanga avo, anodaro Hagit Rajter, chiremba wepanyama pa Joint Mobility Centre paChipatara Chekuvhiyiwa Kukuru muNew York.
"Rudzi urwu rwomubatiro runobatsira kuita shanduko dzakanaka mumubatanidzwa, pamwe nekuwedzerwa kweropa uye nekubatsira michero kuti iende munzvimbo yacho."
Nzira Yokuita Nayo Knees-to-Chest Exercise
Nokuda kwekuchengeteka kwako, tanga kuita mabvi-kusvika-chifuko uchitambanudza nemagumbo rimwe chete. Kana, shure kwemazuva mashomanana, uri kuita izvi pasina kurwadziwa, ingangove nguva yekufambira mberi kusimudza makumbo maviri, Rajter anonditaurira.
Nenzira iyo, kana usina chokwadi kana mabheti maviri kana asina kurohwa akabatwa akadzivirirwa akachengeteka akapiwa mamiriro ako ezvinhu kumashure, taura nemutarisiri wako wehutano usati waedza zvinotevera:
- Nhema pamusana wako nemabvi ako akadzikamisa uye tsoka dzako dzichigara pasi. Izvi zvinonzi nzvimbo yeupine .
- Nyoroka simudza imwe yakakotama ifugire zvakakwana zvokuti iwe unogona kubata gumbo rako riri pasi nemaoko maviri. Shandisa minwe yako pasi pemabvi.
- Kana iwe uri kuita shanduro mbiri-mavara, tora rimwe gumbo kumusoro uye rimwe racho. Nokuti kutora pamwe chete panguva imwechete kunotora simba romuviri, kutanga nemumwe uye nekukurumidzira kutevera pamwe chete kunogona kunge kwakachengeteka, kunyanya kumashure akaoma.
- Sezvo nehuwandu husina kunyorwa, kana iwe uri kutora zvose zviri zviviri panguva imwechete, shandisa minwe yako kana kuvhara mazamu ako pakati pemakumbo apasi, pasi pemabvi.
- Gurisa zvigadzire bhudzi rako rakakotama kana kuti namabvi kumatombo ako, uchishandisa maoko ako.
- Paunenge uri kutora, edza kusunungura makumbo ako, mapepa uye nechepasi kumashure sezvaunogona. Mabvi-ne-chifuva anowedzera kusvika kumisungo yakadzika kumashure paakashandiswa passively.
- Tora kwemaminitsi mashomanana.
- Dzorera gumbo rako kusvika pasi.
- Dzokorora kune rumwe rutivi.
- Ita yakatambanudza nguva dzinenge gumi kusvika ku15, imwechete kana kaviri pazuva uye kana zvichidikanwa.
A Chain Reaction Tsanangudzo
Sezvambotaurwa pamusoro, mabvi-ku-chifu anoshanda zvakanakisisa sekumhanya, izvo zvinoreva kuchengetedza makumbo nehudyu sezvisununguka sezvinobvira. Kuita izvi kunogona kukubatsira kuti uwane ruzivo rwemutsara nokuti runobvumira zvakasikwa zvakasikwa kubva pachidya kuti zvikwanise kuenda kumashure kuti zviitike. Mune mamwe mazwi, paunokwevera chidya chako kuchipfuva chako, inofanira kukwevera pasi pepa pelvis yako zvishoma. Iko kusvitsa kunogona kunge kushandura zvakakwirira kusvika iyo yasvika panzvimbo yako yegungwa.
Kana iwe uchinetseka kutora izvozvi mumapapiro akacheka, unogona kufunga kuisa tauro duku kana kupetwa pasi pe sacrum yako kuti iwe utange munzira yakarurama.
Maererano nekuongorora kwe 2017 kwakabudiswa mumagazini yeSpine , sayenzi haifaniri kuwirirana zvakasimba kana kuti zvimwe yakashandurwa nemakumbo nematambudziko anorwadza. Zvakangofanana, vanhu vazhinji vanoona kuti kusunungurwa kwakanaka ndiyo mishonga yakanakisisa apo dambudziko rinopinda.
> Sources:
> Cotton, R. naAnderson, R. Clinical Practice Practice Manual: ACE Chidzidzo chekurovedza vanhu vanokosha. American Council on Exercise. 1999. San Diego.
> Ranger, T., et et. al. Iko kukura uye kuumbwa kwemasumbu emakumbo anokonzerwa nehutano hwakachema shure / Kuongororwa kwakarongeka. Spine J. July 2017. https://www.ncbi.nlm.nih.gov/pubmed/28756299
> 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.