Sezvo vanhu vazhinji vachiziva, kurovedza muviri kunogona kubatsira kudzivirira zvirwere zvakasiyana-siyana zvinoderedza. Inogona kukwidza mafungiro ako uye kukubatsira kuti uremerwe uremu. Nezvose izvi zvinotakura, ndiani asingadi kuramba achiita purogiramu yenguva dzose?
Asi, kune munhu ane hutachiona hwemumumapfupa arthritis, kurwadziwa apo kurerutsa kuita mabasa kungangova zvose zvinotadzisa kuti iwe usarudze kutora basa rako rakarongwa.
Ita maitiro eEpinal Arthritis
Uine chirwere chepamuviri arthritis, kutsvaga chirongwa chekuita zvekurovedza chisingakonzeri kuomerera pamitambo yako kunogona kukubatsira kuti uwedzere zuva rako nezuva kushanda, pamwe nekuderedza marwadzo ako. Nekudaro, izvi zvinogona kubatsira kuderedza kushandiswa kwekubatana kunotungamirira kuoma, kusagadzikana, kurwadziwa kwakawanda nekugona kuremara. Saka chii chaungaita kuti usunungure kana kudzivisa kuomesa pamutsipa wako, uye kuita zvekuita basa zvine chinangwa kumamiriro ako ezvinhu uye mamwe mararamiro ezvehutano?
Kushanda mumvura ndiko kusarudza kusarudza, anodaro Debbie Turczan, MSPT, Clinical Specialist mu Physical Therapy kuNew York Presbyterian Hospital / Weill Cornell Medical Center muNew York. "Kubvongodza kwemvura kunokonzera simba rekuvhenekera uye kunoderedza kudzvinyirira mumupfu sezvaunofamba." Turczan anoti mapandi ako anogona kubatsirwa nekubvumira kunopiwa nemvura iyo iwe wakabhabhatidza kusvika pachifuva chako.
Kushambira kana Kumvura Kudzidzira
Kana uchinge uri mumvura, unogona kushambira kana kusimbisa, kushandura mafungiro, uye aerobic maitiro.
Ndiro sarudzo yako-kana kuti ichaita muviri wakanaka.
Kubhabhatidza kwakanaka kumusana wechipfuva nokuti pamwe chete neer general aerobic, mararamiro ekufamba uye simba rekugadzirisa simba, zvinounza zvishomanana zvemupopotedzo kumativi pakati pemapfupa, Turczan anoti. Ichi chidiki chinokanganisa chinogona kubatsira kubvisa kunze kwe synovial fluid kubva pamajozhe emuviri uye kuderedza kuoma kwemutsipa.
Mune mamwe mazwi, iyo inodzvinyirira madhishi uye masangano ekupindira.
Kuenzanisira dzidziso yake, Turczan anoita chifananidzi chechipupuriro chakasimbiswa ndokubva chirega kuenda. Nemhaka yokuti yakanyanyiswa, anoti, chipongedzo - munyaya iyi, majoini ako uye madhishi-anogona kutora mvura yakawanda kupfuura kusati kwamboitika. Kushandura kunopa tambo shomanana inobatsira chiduku chemhepo inopinda mukati uye kubva kunze kwema discs, kuchengetedza iwo hutano.
"Chinonyanya kukosha ndechekuti maronda ekuputika anowanzoitika pakushambadzira inoita kuti mvura ishandise kufamba, uye kushandiswa kwechirwere chechidimbu kuti uchengete mapepa ako achichinja uye ane utano," Turczan anotenda. "Ichi ndicho chikonzero kushambira inzira yakanaka yekushanda pakufamba kwepashure rako."
Makirasi Okudzidzira Mvura
Izvo zvose mvura yekudzidzira uye kushambira kunowedzera aerobic simba, musimba simba, uye mararamiro ekufamba. Asi nekirasi yekudzidzira mvura, iwe unotarisa nzvimbo dzakadai sedumbu, shure, hip, mabvi, nezvimwe.
Mazhinji madziva uye magymadzi nemadziva anopa maitiro ezvidzidzo zvemugungwa zvekuda mari. Uyewo, Arthritis Foundation yakanyatsogadzirirwa zvirongwa zvevanhu vane arthritis inowanikwa munzvimbo dzakawanda dzakapoteredza US. Purogiramu yavo yekuita mvura inonzi AF Aquatic Program.
Pasinei nemhando ipi yemvura yaunosarudza iwe, zvichida, iwe uri kutarisana nekuoma kwemusana. Utsi hwepachimve chiratidzo chiratidzo chemupempa arthritis, uye inowanzokonzera mvura kuti iwedzere. Izvi zvinokonzera kushayikwa kwekufamba, kurwadziwa, pfupa rinoputika uye kuchinja mufupa. "Icho chiri kuramba ichienderera mberi," Turczan anotaura. "Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchida kufamba, hurumende ndiyo yekutanga yekudzivirirwa paunodzivirira musana wechipfuva uye nekudzivirira kukura kwayo mumatambudziko ekutanga kwechirwere. kuderedza marwadzo. "
Dynamic Kuedza Kuita Kuti Ugare Wakasimba Core Yako
Imwe nzira yekuvandudza hutano hwepfungwa, Turczan anoti, ine nyoro yekudzikama yakagadzikana maitiro.
Cherechedza, izvi hazviiti kugadzirisa . "Gara kumusoro uko kune chinhu chekupedzisira chaunoda kuita kana iwe uine maginha arthritis," anodaro. Kugadzikana kwemashoko kunosanganisira kusimbisa uye kudzidzisa maitiro ematanda uye mahudyu kunatsiridza kugadzikana kwepase.
Turczan inowanzopa kumupombwe arthritis varwere vanoishandisa vachishandisa mabheji akakodzera uye kuputika kwemafuro. Rudzi urwu rwebasa, runonzi simba rinogadzirisa rinoshanda rinokubatsira kushanda kwete chete mushure mako uye mushure mutsva asi kuti uvewo nehutano hwakanaka, kushandura mafungiro, kuwirirana nekuziva muviri.
Paanoita kushanda kwakasimba kwekudzidzira, Turczan anoti chinangwa ndechokuti kuchengeta trunk ichiripo nekufamba maoko uye / kana makumbo. Nokuti bhora nemapuraneti zvinokambaira zvinogona kufamba pasi pako, yako abs inofanira kushanda zvakaoma kuchengetedza chitunha chako chakasimba uye chichiripo. Izvi zvinogona kuvaka simba redu uye tarisiro inovandudza utano hwepfungwa.
Kunobva:
Telefoni Hurukuro. Debbie Turczan, MSPT, Clinical Specialist mu Physical Therapy, New York Presbyterian Hospital / Weill Cornell Medical Center, New York. Svondo 2011.