Strength Exercises for Low Back Spinal Arthritis

Kana iwe ukajaira kutungamira mararamiro anoshingaira, kugadziridza osteoarthritis mumusana wako wepamusoro kunogona kupa chinetso chakanyanya. Nechimwechete, zvirwere zvepaspal arthritis zvinowedzera kuipa paunomira uye paunovata pasi. Mukumira, simba rekuvhara pasi rinoomesa musana, izvo zvinogona kukonzera marwadzo. Nezvose izvi zvinodzvinyirira, unogona kunge uchishamisika kana pane chimwe chinhu chaunogona kuzviita iwe kuti ubatsire kubvisa.

Sezvinoitika, pane.

"Nheyo yakasimba, uyewo musimba wakadzoka shure, ndiyo inokosha yekutarisa marwadzo emusana wemajoka paanenge akamira," anodaro Debbie Turczan, MSPT, Clinical Specialist mu Physical Therapy kuNew York Presbyterian Hospital / Weill Cornell Medical Center muNew York. "Aya ndiwo mishonga inopa simba rakaoma ."

Kune vanhu vane maronda epamusoro (kwose kwose pamusana pemutsana), Turczan inokurudzira kutanga maPirates maitiro ekubatsira kuderedza kudzvinyirira kunouya nekumira. Turczan zvakarewo mutsigiri wemvura .

Mishonga Yakasimba Inobatsira Kuronga Arthritis Symptoms, Even At Rest

Paunorara pasi, iwe une zvishoma zvishoma zvinotsigira musana wako, izvo zvinogona kuwedzera kudzvinyirira, uye naizvozvo, kurwadziwa.

Asi kana mishonga yako yakasimba, iwe unobatsirwa nekunotsigira kwavo kunyange kana iwe uchizorora. Kusimbisa masimba kunogona kusimbisa mushure mako, izvo zvingabatsira kugadzirisa kufambira mberi kwechirwere, uyewo marwadzo ako.

Saka ndeipi nzira yakanakisisa yekuita kuti mishonga yako yakasimba iwedzere kuderedza kudzvinyirira pamutsipa wako? Ndakataurirana naHagit Rajter, chiremba wepanyama pa Joint Mobility Center kuNew York's Hospital for Surgery Special, uyo akandipa purogiramu yezvokuvhiya iri nyore yakagadzirirwa kuita izvo chete.

Kusimbisa Purogiramu Yekudzokera Kumusana weApinal Arthritis

Chokutanga, shoko renyevero: Unofanirwa kushanda pamwe nemupiki wako wehutano kuti uve nechokwadi chokuti maitiro aya akafanirwa nemamiriro ako ezvinhu, uye kuti unozviita nenzira yakarurama.

Icho chaiyo, pamwe chete nenhamba chaiyo yeeseri uye reps iwe unofanirwa kuita, inogona kusiyanana maererano nemukomana wako, chero humwe hupi hwehutano iwe ungave nawo, uye iwe wakakodzera sei. Izvo zvinotevera ndezvekutaura chete.

Nokuda kwezviito izvi, zvakanakisisa kuti usazviita mubhedha. Shandisa chiwato kana bhandi pavhu.

• Madziro Draw-In Maneuve r - Muchiito ichi chakareruka, zvose zvaunoita zvinobatanidza mimba yako yepamuviri kuburikidza nekutora mukati.
  1. Nhema nhatu (pamusana wako) nemabvi ako akadzikamisa uye tsoka dzako dzikanyarara pasi.
  2. Pamusoro pekunyora, ita kuti iwe usapinda kumucheto wako.
  3. Gara kwemaminitsi mashanu.
  4. Relax your abs uye zorora kwemasvondo mashanu. Ndiyo imwe rep.

  Rajter anokurudzira kuita bhi 20-30 reps yeyi draw-in move kamwe kana kaviri pazuva kuti uwedzere kubwinya kwako.

  Iwe unogonawo kuita kuti ab inotora-in neinoenda nechepilvic inowedzera Apa ndeipi:

  1. Nhema pamusana wako.
  2. Inhale uye kuvhara musana wako, izvo zvinoreva kusunungura piric bone yako kuitira kuti inyore pasi (uye kwete denga kana musoro wako).
  3. Tora izvi kwemaminitsi matatu.
  4. Relax for 3 seconds.
  5. Zvadaro, gadzirisa musana wako uye dhonza dumbu rako kumucheto (uye kumucheto wako).
  6. Gara kwemaminitsi matatu, ipapo zorora kwemasekondi matatu.

  Rajter anokurudzira kuita 20-30 pane izvi kamwe kana kaviri pazuva.

• Glute Bridge
  1. Lie supine .
  2. Rega musoro wako namafudzi ugare. Iwe uchange uchishandisa muviri wako wepasi.
  3. Simbisa mimba yako yepamu uye yako glutes (gluteus maximus muscle iri kumashure kwepepa yako, kumucheto).
  4. Simudza chiuno chako kuitira kuti ugadzire mutsara wakarurama kubva pamabvi kusvika pamafudzi.
  5. Tora izvi kwemaminitsi mashanu.
  6. Buruka.

  Ita bhiriji rinonzi glute rinowanikwa kanomwe kusvika makumi matatu, 1 kusvika 2 kaviri pazuva. (Kana iwe uchiita izvi kaviri pazuva, zvinoita 10-15 nguva imwe neimwe) Mamwe mazwi, usapfuura.)

• Nyeredzi Imbwa ine Arm uye / kana Gomo Kurema
  1. Tanga pamaoko ako nemabvi (ose mana).
  2. Isa nzvimbo yako mune imwe yakanaka, yakareba. Izvi zvinonzi neutral spine.
  3. Tanga nekusimudza ruoko rumwe, asi chengeta chitunha chako chichigadzikana. Zviise pasi zvakare.
  4. Kana iwe uine chivimbo kuti unogona kusimudza ruoko rumwe usinawo kutamisa chitunha chako, edza nayo nekumhanya kwemakumbo pane.
  5. Mushure mekunge maziva gumbo rinosimudza, edza kusimudza ruoko rumwe uye gumbo rakasiyana panguva imwechete, zvakare kuchengeta trunk yako.

  Rajter anokunyevera kuti utarise chero humwe hukomberedza kana kubvongodza mushure mako sezvaunotora zvigadzirwa zvako. Izvi zvinoreva kuti musana wako hausati wamborerekera.

_Sources:

_{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.}