Abo bethu "bafikelele kwiminyaka ethile" (okt-baby boomers, abadala kunye nabantu abadala) banokukwazi kakuhle intlungu yesifo somzimba. I-arthritis (i-osteoarthritis), imeko apho i-cartilage ejikeleze amathambo kunye namalungu amanxeba, ingaba buhlungu kakhulu. Kwakhona kubangele amajoyina ukuba azinze, ukwenza imisebenzi yemihla ngemihla kunzima ukuyenza. I-Osteoarthritis ihlala ihamba ngokudala, ixinzelelekile okanye ilandela ukulimala okanye ukuxhatshazwa kwiintlanganiso zakho.
Ngokuqhelekileyo, ababoneleli ngezempilo bathatha indlela ehlukeneyo yokulawula intlungu kunye nezinye iimpawu zalo mqathango. Ngokomzekelo, ugqirha wakho okanye ugqirha wenyama ungakucebisa ngeendlela ozokukhusela amajoyina akho, kwakunye nomsebenzi entabeni yakho yentamo yokunyakaza ngokuzilolonga okulula. Futhi unokukucebisa ukuba ulungelelanise umsebenzi wakho ngokuphumla ukuze ugweme uxinzelelo olungadingekile emgodini xa izihlunu zakho ziphelile. Oku kwongezwa nawaphi na amayeza ugqirha wakho angakuyalela.
Ukuzivocavoca ukuLawula i-Spinal Arthritis Symptoms
Ukuba ufikelele "kuloo minyaka," usenokufuna inkinobho yokuphepha eya kukukunceda ukuba ugweme le meko ngokupheleleyo. Ininzi loo nto ingabikho, kodwa ukuzivocavoca, ngokukodwa udidi lokuqhubela phambili, mhlawumbi ibhetri yakho ibhetele.
Yaye ukuba uneminyaka ephakamileyo, ugqirha wakho (kaninzi) unokucetyiswa ukuba usebenzise rhoqo ukujongana nokuqina kunye kunye nentlungu.
Ngoba?
Uhambo luyindlela yokuqala yokukhusela xa ukhusela ukuguqulwa kwamathambo kunye nokunciphisa ukuphuhliswa kwayo kwinqanaba lokuqala, uthi uDebbie Turczan, ugqirha wezonyango kwi-Newrapy Presbyterian Hospital / i-Weill Cornell Medical Centre eNew York. "Kwakhona isicwangciso esilungileyo sokunciphisa intlungu," uyongezelela.
Nangona ukuguquguquka kunye nohlobo lwezandla zokunyakaza kubalulekile ekulawuleni iimpawu zesifo se-arthritis, ukuqiniswa kwentamo kudlala indima ebalulekileyo.
Isistim sokuqinisa isistim sokukhupha i-Arthritis I-Paeck Pain
Imisipha ejikeleze umgca womgca wenzelwe ukuxhasa intamo nokubuya. Kanye kunye neendlela ezahlukeneyo zokunyakaza (okumele kube yinto yokuqala yokuzikhusela), ukulawula intlungu yesifo se-arthritis kunokuphucula kakhulu xa uqinisa imisipha yakho. Oku kungenxa yokuba xa izihlunu zithetha ukuxhasa umgudu ababuthathaka kakhulu ukufezekisa uxanduva lwabo, uxinzelelo kunye neziphumo zokunciphisa. Ukunyanzelisa umgudu kungabangela intlungu kwaye kuqhube phambili uphuhliso lwe-arthritis.
Inkqubo yokomeleza ukukhusela amajoyina kunye nokunciphisa intlungu ehambelana nentamo ye-arthritis ijolise amaqela amabini ama-muscle-omabini akhona emva kwekhanga nentamo, uthi uHagit Rajter, umguqirha womzimba kwi-Joint Mobility Centre kwisibhedlele saseNew York sokuPhengula okuKhethekileyo. La maqela emisipha abizwa ngokuba ngumlomo wesibeleko (intsholongwane yentsimbi intamo), i-paraspinals (i-paraspinal ibhekisele kwisigxina) kunye ne-suboccipitals. Imisipha ye-suboccipital yilabo bangaphantsi kwekhayi ngasemva.
URajter uncoma le miqathango elandelayo yokuqinisa intamo:
1. Ukukhutshwa komlomo wesibeleko
Ngokutsho kukaRajer, ukunyanzeliswa komlomo wesibeleko kuqinisa imisipha (i-rectus capitis kunye ne-longus capitus) ngaphambili kwaye ikhulula abo abasemva.
Unokuhlala okanye ulale ukuze usebenze umhlalaphansi wesibeleko. Ukuba ulala phantsi, faka ithawula yesi-2 "ukuya kwe-3" phantsi kwentamo yakho ukuxhasa kunye nokuthuthuzela. Ukuba uhleli, qiniseka ukuba uhamba kakuhle .
Qala ngentloko yakho ngokuthe tye. Ngaphandle kokwenza i-chin yakho (up okanye phantsi), cindezela intloko yakho. Injongo kukubuyiselwa kwinqanaba apho lihambelana nomqolo wakho womgcini . Unokuziva ululale emva kwentamo yakho. Hlaziya uphinde uphinde.
okanye imiyalelo ethe xaxa yabona:
- Ukusetyenziswa kwemikhongo yokuhamba phambili kwintloko kunokuncedisa ukuba wenze ukukhishwa komlomo wesibeleko
- Imiyalelo yokukhutshwa komlomo wesibeleko
U-Rajter uncoma ukwenza ama-5 aphindaphindiweyo, amahlanu amahlanu ngosuku, i-20 ukuya kwi-30 ibuyele kwakhona, kodwa uthi indlela oyiphule ngayo ayibalulekile. Ngamanye amagama, unako ukwenza yonke i-20-30 ngeyodwa endaweni ye-5 ephindaphinda amahlanu amahlanu ngosuku, ukuba oko kusebenza kangcono kuwe. Iingcamango kukuba kufuneka uzalise u-20-30 ngosuku ukwenza umehluko kumandla akho emisipha yentamo.
2. Yiya Isometric
Ngaphandle kwenkqubo yokukhutshwa komlomo wesibeleko, ukuqinisa imisipha yentamo kubandakanya umsebenzi we-isometric. Ukuqhekeka kwemisipha ye-isometric yinto enye. Ngamanye amazwi, olu hlobo lwenkontileka aluvelisi nentshukumo ebonakalayo. Umzekelo wokuqhawula kwe-isometric yinto eyenzekayo kwimisipha ye-bicep (phambi kweengalo ezingaphezulu) xa ubambe isikhwama sokutya esinekrele lakho kodwa ungagudluli ingalo yakho okanye uthathe isikhwama naphi na, u-Rajter uthi.
Bobabini uTurczan noRajter bathi ukusetyenziswa kwe-isometric yonyango oluqhelekileyo lokulawula iimpawu zesifo samathambo. Bobabini abagqirha baqala izigulane zabo ngokunyamezela (oko kuthetha ukuthatha i- less - malunga ne-50% ngaphantsi - uxinzelelo kunani eliphezulu).
I-Turczan iqhubela phambili izigulane zakhe zinomsebenzi onzima xa zilungele. U-Rajter wabelana ngemilayezo ethile yeentambo ezisisiseko ze-neckometric kunye nam:
I-Isometric Neck Flexion kunye noKwandiso lweZandiso
Intsholongwane (intsingiselo yentamo) i-flexion ivela xa ugoba ikhanda lakho phambili, kwaye ukongezwa kwentsholongwane kwenzeka xa ugoba intloko yakho. Nangona ugxininisa ekuhambiseni intloko ngexesha lokusebenzisa, ukuhamba kunye nezenzo zokwandisa esizifunayo kuyo kwenzeka entanyeni. Izihlunu ezichaphazelekayo kulo mzimba zibizwa ngokuba yi-flexors (imisipha phambi kwentamo) kunye nezidumbu (imisipha emva kwentamo).
Hlala okanye ume. Beka intendelezo yesandla esinye ngokubhekiselele ebunzini lakho kwaye uyicindezele ngenyameko, kodwa xhathisa intshukumo yakho ngentloko. Ngamanye amagama, njengokuba isandla sakho sinezela ebunzini lakho, intloko yakho iya kugxininiswa kwisandla sakho. Bamba inani eli-5. Njengokuba kunjalo nezinye izivivinyo, uRajter uthi ukwenza 20-30 kwezi ziyimfuneko kodwa ungaziphulaphula iisethi kwaye uphinde usebenzise indlela othanda ngayo.
Phinda ngesandla sakho ngasemva kwekrele lakho, ucinezela isandla sakho phambili, kwaye intloko yakho iphinde isandleni sakho.
Isometric I-Lateral Neck Muscle Ukuqinisa
Intshumayelo yentamo ye-lateral ithetha ngokusisiseko ukufaka intloko yakho kwelinye icala . Iimfudu ezithintekayo kulo msebenzi zibizwa ngokuba yi-flexible flexors.
Faka isandla sakho kwisithempileni sakho sokunene uze ucindezele indlebe yakho yekhohlo ukuya ehlombe lakho lasekhohlo. Melana nekhenkethi yentloko yakho ngesandla sakho. Bamba inani loku-5. Phindela emuva kwindawo yokuqala ngokukhawuleza. Zenza eziliqela kwezi (ukufikelela kuma-20-30 atyunjwe nguRajter) uphinde uphinde ngapha nangapha.
Ngendlela yokusebenzisa i-isometric, uRajter uthi kubalulekile ukuhamba ngokukhawuleza, ingakumbi xa ukhulula ukubethelwa kwemisipha kwaye ubuyisele intloko yakho kwindawo egciniweyo. "Intamo yindawo enomdla kwaye enye apho kubaluleke ngakumbi ukuba ugweme," ushilo. Uyakumcebisa ngokubhekiselele ekwenzeni izibonda. Oku kungenxa yokuba ukugubungela akusenzi ukuqiniswa, uyandixelela.
Kubantu abanamandla, iTurczan iphakamisa ukukhankanya intloko xa uqinisa nokuzilolonga. Ngokomzekelo, ngelixa kwiplank isikhundla, qiniseka ukuba ungavumeli ukuba ikhanda lakho liyeke. Uthi: "Abantu abaninzi banesimo esiqinileyo kunye namandla xa benza njalo, kodwa bavumela intloko yabo igxile. Oku kugcina izihlunu entanyeni zibuthaka. "
Imithombo:
I-Cervical Spondylosis (Arthritis of the Neck). I-American Academy ye-Orthopedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00369 Ukugqibela. Novemba 2009.
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.