Vaya vedu "vakasvika pane imwe nguva" (kureva vana bhoomers, vakwegura uye vakwegura) vanogona kunyatsoziva marwadzo emupfupa weArthritis. Arthritis (osteoarthritis), mamiriro ayo maitiro emapfupa nemapfupa anoputika, zvinogona kurwadza chaizvoizvo. Inokonzerawo manotsi kuomesa, kuita zvinhu zvezuva nezuva zvakaoma chaizvo kuita. Osteoarthritis inotanga kuitika kakawanda nezera, kudzokorora kunetseka kana kutevera kukuvara kana kushungurudzika kune vabati vako.
Kazhinji, vatapi vehutano vanotora nzira dzakasiyana-siyana dzekutarisira marwadzo uye zvimwe zviratidzo zvechiitiko ichi. Semuenzaniso, chiremba wako kana chiremba wepanyama anogona kukupa mazano munzira dzamunogona kudzivirira manotsi ako, pamwe nekushanda pamutsipa wako wemutsipa wekufamba nemaitiro akareruka. Uye anogona kukuraira kuti uenzanise basa rako nekuzorora kuti usapindira zvisina kufanira pamusana pemasumbu ako aneta. Izvi zviri kuwedzera kune chero mishonga yako chiremba anogona kukupa iwe.
Ita maitiro ekutungamira Spinal Arthritis Symptoms
Kana uri kungoenda ku "zera iroro," ungangodaro uri kutarisa bhoja rekupukunyuka iro richakubatsira kuti udzivise chirwere ichi zvachose. Kazhinji kacho mabhii akadaro haasipo, asi kurovedza muviri, kunyanya kuwanda kwemaitiro ekufambisa muviri, zvinogona kunge zvakanyanya kunaka.
Uye kana iwe uri mumakore ako ekukwegura, chiremba wako ((kazhinji kazhinji) akakukurudzira kuti iwe ugare uchishanda kuti utaure kusagadzikana kwakagadzikana uye kurwadziwa.
Sei?
Movement ndiyo mutsara wokudzivirirwa paunodzivirira kugona kwepineti uye kugadzirisa kukura kwayo mumavambo ekutanga, anodaro Debbie Turczan, mumwe muchechi wezvechipatara muPhysical Therapy kuNew York Presbyterian Hospital / Weill Cornell Medical Center muNew York. "Ndiyo nzira yakanaka yekuderedza marwadzo," anowedzera kudaro.
Kunyange zvazvo kuchinja uye kumira kwekufambisa zvidzidzo zvakakosha pakugadzirisa zvirwere zvemutsipa wemutsipa, mutsipa unosimbisa zvakare unotamba basa rinokosha.
Simba Rokusimbisa Nzira yekuregedza Arthritis Yakabatana Neck Pain
Tsvina dzakapoteredza misungo yepelinha yakagadzirirwa kutsigira mutsi uye shure. Izvo pamwe nehuwandu hwekufamba maitiro (iyo inofanirwa kuva iyo mutsara wako wokutanga kuzvidzivirira), kutarisira marwadzo emutsipa wemutsipa kunogona kusimbiswa zvikuru kana iwe ukasimbisa misumbu yako. Izvi ndezvokuti kana masumbu anorevekesa kutsigira musana wechipfuva haana simba kudarika basa ravo, kukumanikidza uye kukonzera mugumisiro. Kuomesa mutsara kunogona kukonzera marwadzo uye kuwedzera kukura kweArthritis yako.
Purogiramu yekusimbisa kubatsira kudzivirira manotsi uye kubvisa marwadzo anokonzerwa nemutsipa weArthritis inokonzera mapoka maviri emasumbu - ose ari kumashure kweganga nemutsipa, anodaro Hagit Rajter, chiremba wepanyama pa Joint Mobility Center kuNew York Hospital yeUkuvhiya Kunokosha. Aya mapoka emasumbu anoshevedzwa kuti cervical (cervical inoreva mutsipa), paraspinals (chirwere chinomirira chinosvika pedyo nechepamusoro) uye zvinokwana. Zvisungo zvehuboccipital ndezviya zviri pasi pedhenya riri shure.
Rajter anorayira zvinotevera zvakasimba misodzi kudzivirira maitiro:
1. Cervical Retraction
Maererano naRajar, chiito chekudzorera chibereko chechibereki chinosimbisa mutsara (rectus capitis uye longus capitus) mberi uye inosunungura avo vari shure.
Iwe unogona kugara kana kurara pasi nokuda kwekudzidzira chibereko chechibereki. Kana iwe uri kurara pasi, isa 2 "kusvika ku 3" yakagadziriswa tambo pasi pemutsipa wako kuti utsigire uye unyaradzwe. Kana iwe ukagara, iva nechokwadi chekuti une maitiro akanaka .
Tanga nemusoro wako wakarurama. Pasina kubvisa chidimbu chako (kumusoro kana pasi), shandisa musoro wako kumashure. Chinangwa ndechokuti udzose zvakare kunzvimbo iyo inowirirana nemutsara wako wemutsara . Iwe unganzwa uchitarisa pamusana pomutsipa wako. Zorora uye dzokorora.
kana mamwe mazano akazara kuona:
- Bhuku rinoshandiswa kuti uende mberi kumusoro kunogona kubatsira kukugadzirira kuita chirevo chekudzorera kwemudzimai
- Chirongwa chekodhi chekudzorera maitiro ekuraira
Rajter anokurudzira kuita 5 reps, 5 kashanu pazuva, kwemazana makumi maviri kusvika makumi matatu ekudzoka, asi anoti nzira yaunoputsa nayo haina kukosha. Mune mamwe mazwi, iwe unogona kuita zvose 20-30 kamwechete pane nzvimbo 5 dzinodzoka kanomwe pazuva, kana izvozvo zvinoshanda zviri nani kwauri. Mhedziso ndeyekuti iwe unoda kuzadza 20-30 pazuva kuti uite mutsauko mumutsipa wako musimba musimba.
2. Enda Isometric
Kunze kwemuitiro wekudzorera komudzidzi, kusimbisa mitsipa yemutsipa kunosanganisira basa reometric. An isometric muscle contraction ndeyeyo iyo yakasimba. Mune mamwe mazwi, rudzi urwu rwekudzivirira harugoni kufamba kunooneka. Chimwe chiitiko chekusimbiswa kwechidimbu chinonzi chii chinowanikwa kune bicep musumbu yako (mberi kwemaoko epamusoro) apo iwe unobata bhegi rekudya nehota yako yakanamatira asi usina kutamisa ruoko rwako kana kutora bhegi chero kupi zvako, Rajter anoti.
Vose Turczan naRajter vanoti kushandiswa kwemaometric isiridzo yakakwana yekutarisa zviratidzo zvemutsipa wemutsipa. Vose vadzidzisi vanotanga varwere vavo vachinyatsodzivisa (izvo zvinoreva kushandisa zvishoma - anenge 50% zvishoma - kudzvinyirira kupfuura max).
Turczan inoita kuti varwere varo vave nebasa rakaoma kana vakagadzirira. Rajter akagovera mirayiridzo yakananga yehutano hwemakumbo ekusimbisa kusimbisa neni:
Isometric Neck Flexion uye Kuwedzerwa Kwekuwedzera
Cervical (kureva mutsipa) kuruka kunoitika kana iwe ukakotamisa musoro wako mberi, uye kuwedzera kwechibereko chechibereki kunoitika kana iwe ukakotamisa musoro wako kumashure. Kunyange iwe uchiisa pfungwa dzako pakufambisa musoro wako panguva yekushanda, mazamu uye zviito zvekuwedzera zvatiri kutarisa zvinoitika mumutsipa. Mishonga inobatwa mumutambo uyu inonzi "flexors" (musumbu pamberi pemutsipa) uye zvinowedzera (musuru kumusana wemutsipa).
Gara kana kumira. Isa chikamu chechimwe ruoko kurwisana nehuma yako uye unyatsomiririra zvakare, asi kurwisa kufamba ne musoro wako. Mune mamwe mazwi, sokuti ruoko rwako runomanikidza kupinda muhuma yako, musoro wako uchadzoswa zvakare muruoko rwako. Bata nhamba ye 5. Kufanana nedzimwe dzidzo, Rajter anoti kuita 20-30 pane izvi kunofanirwa asi iwe unogona kuputsa mapepa uye kudzoka maitiro aunoda.
Dzokorora noruoko rwako kumusana wehenya rako, kuisa ruoko rwako mberi, uye musoro wako kudzokera muruoko rwako.
Isometric Lateral Neck Muscle Kusimbisa
Mutsipa wechipfuva futi inoreva zvinonamatira kuisa musoro wako kune rumwe rutivi . Mishonga inobatwa mumutambo uyu inonzi lateral flexors.
Isa chikwangwani chako pane temberi yako yakarurama uye shandisa nzeve yako yeruboshwe kuruboshwe rwako rworuboshwe. Ramba kutenderera kwomusoro wako neruoko rwako. Bata nhamba ye 5. Dzosera kudzokera pakutanga kutanga zvishoma nezvishoma. Ita zvakati wandei (kusvika kune 20-30 yakakurudzirwa naRajter) uye dzokorora kune rumwe rutivi.
Nekuenzanisa kwemaitiro, Rajter anoti zvakakosha kuti uende zvishoma nezvishoma, kunyanya kana iwe uchizorodza musungo wekusimba uye udzose musoro wako kudzokera kunzvimbo yakarurama. "Mutsipa inzvimbo inonzwisisika uye imwe iyo inonyanya kukosha kuti usadzima," anodaro. Anonyeverawo pamusoro pekuita zvido. Izvi ndezvokuti kushamwaridzana hakugoni kusimbisa, anonditaurira.
Kune vanhu vakasimba, Turczan inoratidzira kuunganidza musoro wako kana iwe uchiita kusimbisa uye kutarisa maitiro. Semuenzaniso, iwe uri muchikwata chepuranga, iva nechokwadi chokuti usatendera musoro wako kudonha. "Vanhu vakawanda vane maitiro makuru uye simba pavanenge vachiita izvi," anodaro, "asi vanorega musoro wavo uchinge waita. Izvi zvinoita kuti mitsipa yemutsipa iome. "
Sources:
Cervical Spondylosis (Arthritis of the Neck). American Academy of Orthopedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00369 Pakupedzisira. November 2009.
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.
Email Hurukuro. Turczan, Debbie, MSPT, Chiremba wePhysical and Yoga mudzidzisi. New York City. Svondo 2011.