Kana iwe wakamboonekwa uine chirwere chepasina arthritis, chiremba wako kana chiremba wepanyama angave akakupa chirongwa chekurovedza muviri. Kazhinji izvi zvinosanganisira kuita mararamiro ekufambisa uye kusimbisa maitiro kakawanda pazuva kuti akubatsire kuchengeta zviratidzo.
Mutsamba iri pasi apa pane mirayiridzo uye mheyo pamusoro pemhando yepamusoro yemagunha arthritis maitiro, ayo maitiro akawanda ekufambisa uye simba - mune urongwa uhwu- hwemuzasi nehuro.
Cherechedza kuti izvi zvinorehwa kuva ruzivo chete; ndapota ona chiremba wako kana chiremba wepanyama kana uchida kutanga neprogram inotaura zvakananga nezvehutano hwako.
Wedzera Zvimwe Zvipembenene Kumwana Wako weApinal Arthritis Kuvhiya Routine
Vamwe vanhu vanoda kuwedzera zvakasiyana nekushanda kwavo kuitira kuchengetedza chinangwa chiripo. Kana iwe ndiwe, unogona kufunga nezvekuedza yoga kuwedzera pane zvaunogara uchiita.
Debbie Turczan, chiitiko chepachivande chechiremba chiremba wehutano uye yega yevadzidzisi vega yoga muNew York vanoti yoga inogona kuwedzera zvakasimba kubva pakuzorora kusvika kumatambo, uye kuti vanhu vane maronda epaliniti vangangobatsirwa nekurapa kunokonzera kupfuura zvinetso.
Kuwana yega yega yega yekushandira iwe inonyanya nyaya yekugadzirisa inoita kuti vakwanise maitiro ako ega uye pamwe nehutano hwako, iye anondiudza.
"Iwewo unoda kuva nechokwadi chokuti hausi kushanda mukurwadziwa," anowedzera kudaro.
Kuti uite izvi zvakakodzera, Turczan inokurudzira kushandiswa kwemishonga yemapiro uye mabhesi. Pfungwa iri pano ndeyokusarudza yako pose zvakanaka uye woisa mitsipa kumusoro kuitira kuti vose vatsigire muviri wako uye kukubatsira iwe kutambanudza, anoti.
Yoga Inoshandisa Spinal Arthritis
Shanduro yakatsigirwa yeiyi yevana ndiyo yekutanga inotarisa Turczan inokurudzira.
Nokuda kweiyo, sarudza mheto kana kuti mabheti urefu hwezasi pasi pechitsiko chako, uye gara uri muine pose kusvika maminitsi matatu. Kana iwe uine stenosis, kufunga kuti mwana anotsigirwa pose nenzira iyi inogona kubatsira kubvumira maronda ako emumumvuri uye kuunza kuponeswa kunorwadza, anodaro.
Misungo kumusoro kworusvingo ndeimwe yehutano inogadzirwa neTurczan. Muchiitiko ichi, anoti, kuisa chikwama pasi pechiuno chako uyewo kumadziro kunogona kubatsira kupa kuwedzera kumutsana. Iva nechokwadi chekuti chengetedze chigarire chakafanana nemadziro, zvakare.
"Misungo yakasimuka kumadziro inotsanangurira mutsara, uye kukwidza zviuno kunodonhedzera zvakanyanya. "
Yechitatu yerapeutic yoga inoita Turczan inoratidzira kuti chirwere chepeminha chiratidzo chekuchengeta ndeye kungovata pamativi ako nemutsamiro kana sorosi yakaiswa pasi pechiuno chako. Iwe unogona kuwedzera zvakananga kumusana wechipfuva kumusoro nekuisa maoko maviri pamusoro wako. Ichi pose chinogona kubatsira kubvumira zvinyorwa zvako, Turczan anowedzera.
Kufambira Mberi Yega Yoga Workout Nepinal Arthritis
Nokuda kweiyo yakanyanyisa yega yoga workout Turczan inoti Warrior 1 uye Warrior 2 inosangana, pamwe nechemberi angle pose, inogona kubatsira decompress musana.
"Chero bedzi iwe uchitsigira izvi zvinoshandisa masimba ako emimba, ivo vachakurovedza kuti usimudze nhengo dzacho dzibve pamakumbo."
Turczan inonyevera vanhu vane arthritis kuti vafambe zvishoma nezvishoma kana kuchinja pakati pevarwi vanoita uye kubva kune varwi pose kusvika kumativi ekuma pose pose.
Yoga Yakashanda Kana Une Spinal Arthritis
Yoga Workout yepamusoro yevanhu vane maginha arthritis inokosha, kwete-frills yoga zuva kukwazisa kwezuva . Turczan anoti anokurudzira nokuti inotora musana wako kuburikidza nekufamba uye kutenderera mberi kwekutenderera pasina kuwedzera kuchinja. Chinhu chinoita kuti kukwazisa kwezuva kuve kwakakodzera kumusana wemagunha, anotsanangura, ndeyekuenderera mberi zvishoma uye zvinyoro, uye teerera muviri wako nguva yose. Uye kana uchinzwa kurwadziwa neyekutanga yega yega yega, inofanirwa kubatsigira, uye pane kushanda pamwe nemaonero anotsigirwa.
Zvakadini Kana Une Zvimwe Zvimwe Zvirwere Zvinowedzera Mukuwedzera kune Spinal Arthritis?
Kana chete mamiriro ezvinhu omushure iwe uri kutarisana nawo ndeyepinal arthritis, yoga inogona kuratidza hutano hwakanaka hwekuita sarudzo, pamwe chete nechinetso chinonakidza uye chinogutsa.
Asi kana uine nyaya dzakadzoka shure, kuita zvinenge zvataurwa pamusoro apa hakusi bhetete rakachengeteka, Turczan anonyevera. Kunyanya, spondylosis kana kuti spondylolisthesis inosanganisira kupera kwepasina, kukuvadza kusingapinduri zvakanaka kumativi ekukomberedza kana kushandura.
Kana iwe uine spondylosis uye / kana spondylolisthesis kuwedzera kumusana wepaspritis, Turczan inoratidzira kuisa pfungwa pamabasa anokonzera mutsara. Mienzaniso inosanganisira kutanga kwekutanga kwekudzivirira maitiro uye kushanda mumvura . Bvunza chiremba wako kana chiremba wepanyama kuti atungamirire kana iwe usina chokwadi.
Kunobva:
Telefoni Hurukuro. Debbie Turczan, MSPT, Clinical Specialist muPiritual Therapy kuNew York Presbyterian Hospital / Weill Cornell Medical Center, New York, NY. Sept 2011.