Ukuba ufumene unyango lwe-spinal arthritis, ugqirha wakho okanye ugqirha womzimba unokukunika inkqubo yovavanyo. Ngokuqhelekileyo oku kuquka ukuqhuba uluhlu lwezenzo kunye nokuqiniswa kwamaxesha amaninzi ngemini ukukunceda ukulawula iimpawu.
Kuluhlu olungezantsi kukho imiyalelo kunye nemvelaphi malunga neentlobo ezisisiseko zokugonywa kwe-arthritis yomgogodla, okuyiyo intlobo yokunyuka kunye namandla - kuloo myalelo - ngokuphantsi komsi nangentamo.
Qaphela ukuba ezi zinto zenzelwe ukufundisa kuphela; nceda ubone ugqirha okanye umphathiswa wenyama xa ufuna ukuba uqale ngenkqubo ejongene ngqo nempilo yakho.
Yongeza ezinye i-spice kwi-Spinal Arthritis yakho
Abanye abantu bafuna ukongeza iindidi kwimisebenzi yabo ukuze bahlale bephila. Ukuba nguwe, unokucinga ukuba uzama i-yoga ngaphezu kwendlela yakho yesiqhelo.
UDebiebie Turczan, umqeqeshi wecala lomntu ogunyazisiweyo kunye no-yoga utitshala waseNew York uthi i-yoga inokukhula ngamandla ekuphumleni kwiimidlalo, kwaye abantu abane-arthritis yomgudu baya kuzuza kwi-antipeotic engaphezu kweengxaki.
Ukufumana umsebenzi osebenzayo we-yoga ngokuyinxalenye yento yokuguqula izimo ukuze zilungele imeko yakho kunye nenqanaba leentlungu, undixelela.
"Ufuna ukuqiniseka ukuba awusebenzi kwiintlungu," uyongezelela.
Ukuze ufezekise oku, i-Turczan icebisa ukusetyenziswa kweemigodi kunye ne-bolsters. Ingcamango apha kukukhetha i-positi yakho ngokufanelekileyo uze ubeke imilenze phezulu ukuze bobabini baxhase umzimba wakho kwaye bancede unwebe, uthi.
I-Yoga Ifuna i-Arinalritis ye-Spinal
I-version exhaswayo ye-pose ye-child iyona yokuqala i-Turczan icebisa.
Ngaloo, misela imithwalo okanye ubeke ubude ngaphantsi kwesiqu sakho, kwaye uhlale kwi-pose kuze kube semaminithi amathathu. Ukuba unesifo se-stenosis, ukucinga ukuba i-pose yezingane ezisekelwe ngolu hlobo kunokunceda ukuvula izigulane zakho zomzimba kunye nokuzisa intlungu, uthi.
Ukugquma udonga ngenye indlela yokwelapha eyenziwa nguTurczan. Kule meko, uthi, ukubeka i-bolster phantsi kweenyawo zakho kunye nxamnye nodonga kunokunceda ukunikezela kwandisa umlenze. Qinisekisa ukugcina i-bolster efana nodonga, ngokunjalo.
"Ukugubha udonga ngokuzenzekelayo kudibanisa umlenze, kwaye ukuphakanyiswa kweeqhenqa kukugqithise ngakumbi. "U
I-yoga yesithathu yokwelapha yenza i-Turczan icebise ukuba ulawulo lweempawu zengqondo yomgogodla ukulala nje ngecala lakho okanye umlenze ubekwe phantsi kwelinqeni. Unako ukongeza isalathiso kwisigxina esiphakamileyo ngokuzisa zombini intloko phezu kwentloko yakho. Le nto inokukunceda ukuvula amaqela akho, u-Turczan ungeze.
Ukuqhubela phambili i-yoga yakho yokusebenza kunye ne-Spinal Arthritis
Ukuqhuba umsebenzi we-yoga ohamba phambili ngakumbi u-Turczan uthi i-Warrior 1 ne-Warrior 2 ibangela, kunye ne-angle angle, inokunceda ukunqumla umlenze.
"Nangona nje uxhasa ezo zibuza usebenzisa izicathulo zakho zomzimba, ziya kukuqeqesha ukuba uphakamise izibambo ezinqabini."
I-Turczan ilumkisa abantu abane-arthritis ukuba bahambe ngokukhawuleza xa betshintsha phakathi kweqhawe lomkhosi kunye nokuphuma kwinqanaba lomkhosi ukuya kwinqanaba elisezantsi.
Yoga Esebenzayo Xa Unayo I-Arthritis Yamagciwane
Umsebenzi ogqwesileyo kakhulu we-yoga wokuba abantu abane-arthritis yesisu ngumgangatho osisiseko, akukho-frills yoga . U-Turczan uthi uyancoma ngoba kuthatha umlenze wakho ngokuhamba kunye nokunyusa ukunyuselwa ngaphandle kokufaka i-twist. Isihluthulelo sokwenza isilumkiso selanga esifanelekileyo sesifo somhlaza, uyachaza, ukuba uhambe ngokukhawuleza kunye nenyameko, kwaye uphulaphule umzimba wakho lonke ixesha. Yaye ukuba uthe waziva ubuhlungu ngeyona ndlela ehamba phambili ye-yoga, uyasikisela ukuxhaswa, kwaye kunoko usebenza kunye nezicelo ezixhaswayo.
Kuthiwani Ukuba Unayo Ezinye Iingxaki Zobuncwane kwiKongeza kwi-Spinal Arthritis?
Ukuba kuphela umva oye ujongene nawo ngumzimba wesifo somhlaza, i-yoga inokubonakalisa ukukhetha ukuphatha ubuhlungu obuhle, kunye nomngeni ocolileyo kunye owanelisayo.
Kodwa ukuba unemiba ephindaphindiweyo, ukwenza iziphakamiso ezixutywe apha ngasentla akubheki ukuphepha, uTurczan uxwayisa. Ngokukodwa, i- spondylosis okanye i- spondylolisthesis ibandakanya ukuphazamiseka komgudu, ukulimala okungaphenduli kakuhle ekukhonkeleni kwamacala.
Ukuba unayo i-spondylosis kunye / okanye i-spondylolisthesis ngaphezu kwendlela yokugulisa umthambo, iTurczan ibonisa ukuba ugxile kwimisebenzi edibanisa umlenze. Imizekelo ibandakanya ukuqala komgangatho wokuzinza nokusebenza emanzini . Buza ugqirha wakho okanye umphathiswa wezonyango ukuba ukhokele ukuba awuqinisekanga.
Umthombo:
Ngomnxeba. UDebbie Turczan, uMSPT, iNgcaciso yeZiklinikhi kwiNyango yokuPhilisa kwiNew York Presbyterian Hospital / iWill Cornell Medical Centre, eNew York, NY. Septemba 2011.