Amandla okuzivocavoca kwi-Back Back Spinal Arthritis

Ukuba ujwayele ukukhokela ubomi obusebenzayo, ukulungelelanisa i-osteoarthritis kwinqanaba lakho eliphantsi lingabonisa umngeni. Esinye into, iimpawu zomgulane zomgudu zihlala ziba nzima xa usukuma nalapho ulala. Ekumeni, amandla okugungqeleka agxininisa umlenze, ongabangela intlungu. Ngalo lonke uxinzelelo, unokuzibuza ukuba kukho nantoni na onokuyenza ukuze uncede ukuyikhupha.

Njengoko kuvela, kukho.

UDebbie Turczan, uMSPT, oLwazi lweZikliniki kwiNyango yeZonyango kwiNew York Presbyterian Hospital / i-Weill Cornell Medical Centre e-New York. "Ezi ziimisipha ezinika ukuzinza okunamandla ."

Kwabantu abane-arthritis yomgogodla (naphi na emncintiswaneni), iTurczan uncoma ukwenza ama-Pilates aqalayo ukuzisebenzisa ukunciphisa uxinzelelo oluza kunye nokuma. I-Turczan nayo ibambelela ekusebenziseni amanzi .

Imisipha Eqinileyo Unceda Ukulawula Iimpawu zeArthritis, Kwanokuphumla

Xa ulala phantsi, unesiseko esincinci se-muscular for your spine, esinokunyusa ukuxinzezela, ngoko ke, intlungu.

Kodwa ukuba izihlunu zakho zinamandla, uyazuza kwiimpahla ezixhasayo nangona uphumla. Ukuqiniswa kwezihlunu kunokuhlakulela inkxaso kumqolo wakho, onokukunceda ukulawula ukuqhubela phambili kwesi sifo, kunye namanqanaba akho entlungu.

Ngoko yintoni enye indlela efanelekileyo yokufumana izihlunu zakho ezinqinileyo ukuze unciphise ukunyanzeliswa kwintsipho yakho? Ndathetha kunye noHagit Rajter, umphathiswa wezonyango kwi-Joint Mobility Centre kwisibhedlele saseNew York sokuChengeza ngokukhethekileyo, othe wandinika inkqubo elula yokuzilolonga eyenzelwe ukwenza loo nto.

Ukuqiniswa kweNkqubo yoLwabiwo lwe-Arthritis ephantsi

Okokuqala, igama lokulumkisa: Kufuneka usebenze nomboneleli wakho wezempilo ukuba uqiniseke ukuba lo mzimba ulungele imeko yakho, kwaye ukuba uyayenza ngokuchanekileyo.

Uhlobo oluchanekileyo, kunye nenani elichanekileyo leesethi kunye ne-reps omele uyenze, lingahluka ngokuhambelana nemeko yakho yomgogodla, nayiphi na enye imeko yonyango onokuyenza, kwaye ufanelekile kangakanani. Oku kulandelayo kukubhekiselele kuphela.

Kule mizobo, kungcono ukuba ungabenzeli embhedeni. Sebenzisa umbane okanye ingubo ephantsi.

• I-Draw Draw-In Maneuve r - Kulo msebenzi olula, konke owenzayo kukubandakanya izisu zakho zesisu ngokuzidweba ngaphakathi.
  1. Lie supine (ngasemva kwakho) ngamadolo akho aguqile kunye neenyawo zakho zihlala phantsi.
  2. Kwi-exhale, faka yakho engekho kumqolo wakho.
  3. Gcina imizuzwana emihlanu.
  4. Hlaziya i-abs yakho kwaye uphumule imizuzwana emihlanu. Yiyo enye impendulo.

  U-Rajter uncoma ukwenza i-20-30 reps ye-draw-in move once or twice a day ukunyusa uzinzo lwentliziyo yakho.

  Unokwenza u-ab ulandelelanise ne- pilt-pelvic Nantsi indlela:

  1. Uxoxe ngomva wakho.
  2. Faka i-back and back your back, oku kuthetha ukuthutha ithambo lakho le-pubic ukuze libhekise emgangathweni (kwaye kungekhona isilingi okanye intloko yakho).
  3. Gcina le imizuzwana emithathu.
  4. Hlaziya imizuzwana emithathu.
  5. Emva koko, gweba umqolo wakho uze ukhuphe isisu sakho phantsi (kunye nomqolo wakho).
  6. Bamba imizuzwana emi-3, uze ukhulule imizuzwana emithathu.

  URajter uncoma ukwenza 20-30 kwezi zihlandlo zimbini ngosuku.

• Glture Bridge
  1. Lie supine .
  2. Vumela intloko kunye namahlombe aphumle. Uya kusebenzisa umzimba wakho ophantsi.
  3. Qinisekisa isisu sakho esiswini kunye ne-glutes (i-gluteus maximus muscle ifumaneka ngasemva kweeplavis yakho, ngasentla).
  4. Phakamisa izikhwepha zakho ukuze wenze umgca ochanekileyo ukusuka emadolweni kuya kumahlombe.
  5. Yiba le mizuzwana emihlanu.
  6. Yehla.

  Yenza ibhuloho egxile malunga namaxesha angama-20 ukuya kuma-30, i-1 ukuya kwezi-2 ngamaxesha ngosuku. (Ukuba ukwenza oku kabini ngosuku, yenza u-10-15 ngalunye ixesha.) Ngamanye amagama, ungayithandi.)

• Inja yeenyoni kunye ne-Arm kunye / okanye i-Leg Elevation
  1. Qala ezandleni zakho nasemadolweni (zonke ezine).
  2. Beka i-trunk yakho kwelinye elihle, elide. Oku kubizwa ngokuba yi-neutral spine.
  3. Qala ngokuphakamisa ingalo enye, kodwa gcina isigxina sakho sigxilile. Beka kwakhona kwakhona.
  4. Xa uqinisekile ukuba unokuphakamisa ingalo ngaphandle kokuhambisa isiqu sakho, uzame ngokuphakamisa umlenze endaweni yoko.
  5. Emva kokuba ufunde umphakamo womlenze, zama ukuphakamisa ingalo enye kunye nomlenze ohlangeneyo ngexesha elifanayo, kwakhona ugcine i-trunk yakho isisigxina.

  U-Rajter uyalumkisa ukuba ubukele nayiphi na indlela yokujikeleza okanye ukuququzelela umva wakho njengoko uhambisa izixhobo zakho. Oku kuya kuthetha ukuba umlenze wakho awusayi kuthatha hlangothi.

_Imithombo:

_{Ngomnxeba. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Therapist, Cert. UMcKenzie Therapist, uMtholampilo oPhezulu oPhezulu wezeMpilo, oManyeneyo weZiko lokuThuthuka, Isibhedlele soPhando oluthile, kwisiXeko saseNew York. Septemba 2011.}

_{I-Email Interview. UTurczan, uDebbie, uMSPT, U-Physical Therapist kunye no-Yoga utitshala. Kwisixeko saseNew York. Septemba 2011.}