Bata Mushure Nomukati Mutsara Nokugadzirisa Kusava Nako
Rimwe remibvunzo yakajairika yemapurisa inobvunzwa ndeyekuti, "Ndinogarisana sei nekunonoka?" Kuziva nezvekuita kwako kunogona kukubatsira kugara uye kumira kure, uye zvinogona kukubatsira kuchengeta rusununguko rwakakwana rwokufamba uye kushanda zvakanaka. Saka, pane nzira iri nyore yekugara nekunonoka, uye izvi zvichabatsira kurwadziwa kwako shure here?
Chimwe chezvinhu zvinowanzokonzera kushungurudzika kwepashure kunorwadza kugara kwekugara.
Apo iwe ugere, kunyanya kwenguva yakareba, kushungurudzika kwakanyanya kuiswa pamisungo, tendons, uye discs muzasi. Izvi zvinogona kutungamirira kumarwadzo ekudzikira shure.
Anatomy of the Spine
Iyo yakaderera kumashure, kana kuti nhengo dzomukati , inoumbwa nemapfupa mashanu anonzi vertebrae. Pakati pemapfupa aya mapfupa anoshungurudza anonzi diss. Kune zvikamu zviviri kune diski: chikamu chemukati chinonzi nucleus pulposes, uye chikamu chekunze chinonzi annulus fibrosis. Nucleus pulposes inonzi jelly-like material, nepo annulus fibrosis yakaoma. I-discs inogona, saka, inofungidzirwa se mini mini jelly donuts pakati pemapfupa. Kune miviri yakawanda nemigumisi inosungirirwa kune lumbar spine.
Paunoona musana kubva kune rumwe rutivi, mberi kwemafuti inonzi lordosis inogona kuonekwa muzasi. Paanogara, vanhu vazhinji vanozununguka. Izvi zvinokonzerwa nechepamusoro zvinokonzera kuenda mberi kwemukati mucheka shure kuti udzoke. Kudzoka kwepamberi yekuvhara kunowedzera kunetseka kumativi ekutanga kwedhikiti, uye jelly iri pakati pe diski inosundira kumashure.
Apo jelly rinoputika kure zvakakwana, mishonga inoputika uye kurwadziwa kwakanyanya kumashure kunogona kuitika.
Kudzidza nzira yekuwana nekuchengetedza kwakagadzikana kugara kwekugara ndeimwe yemishonga inoshanda zvikuru iyo unyanzvi wako wepanyama anogona kukupa iwe kana iwe uine kurwadziwa shure.
Nzira Yokuwana Nayo Yakarurama Kugara Mutsva
Kazhinji pane inofanira kunge iri mberi kumhanya mumashure.
Chinokosha chekuvandudza kugara kwako kwekugara ndechekuchengetedza kuti mberi kumhanya nguva dzose.
Imwe nzira yekuchengetedza yakakodzera paunenge wakagara ndeyokushandisa tauro duku duku kana mutezo wenzara kuti ubatsire kutsigira mukati mishoma. Kuti ushandise rumbar rakanyatsokodzera, gara pachigaro chisina chiuno chako chakamanikidzwa kusvika pakupedzisira kwechigaro. Zvadaro sendamira mberi zvishoma ugoisa mupumburu pamucheto wako wekupedzisira, pamwero webhanhire yako. Izvi zvichatibatsira kuchengetedza kukodzera kwakakodzera mumashure mako. Iwe unogona kugadzira lumbar yako pachayo nechetoti duku kana piro.
Imwe nzira yekuwana nekuchengetedza zvakakodzera maitiro ndekuita slouch-overcorrect exercise . Kukurudzirwa uku kwechibvumirano che slouching uye kumisa mamiriro ekubatsira kunobatsira kudzidzisa muviri wako kuti uchengetedze zvakanakisisa mamiriro ako epamusoro. Zvinhu zvinoshandiswa zvigadzirwa zvemagetsi zvinoshandiswa, seTruPosture Smart Shirt, zvinogonawo kukubatsira kudzidzisa kuti urambe wakagadzikana.
Imwe nzira yekunyanya kugadzirisa mafambiro paunenge uchifambisa ndeyokugara wakakwirira, wozogadziridza iwe shure kwegiratiro. Kana iwe uri slouching, hauzokwanisi kuona shure kwako uchishandisa kioni chako.
Shoko kubva
Kusina kusimba kugara kune imwe yezvikonzero zvinokonzera kurwadziwa kunorwadza shure. Iyo inowedzera kuomanikidza pamusoro pema diski, masumbu, uye manotsi kumashure.
Kushandisa nekuchengetedza kugara kwakagadzikana kwakagadzirisa matanho anokosha ekubvisa kana kudzivirira kurwadziwa kunorwadza. Kana uine urombo huri shure, tarisa nemudzidzisi wako wepanyama uye dzidza kuti ungawana sei zvakanakisisa mamiriro. Nenzira iyo, iwe unogona kukurumidza uye nekuchengetedzeka kudzokera kumararamiro ako anorarama.
> Kwakabva: McKenzie, R., & May, S. (2003). I lumbar spine mechanical diagnosis uye chirwere. (2nd ed., Vol. One). Waikanae: Spinal Publications New Zealand.