Abantu abaninzi bayazi, ukuvuthwa umzimba kunokunceda ukukhusela izifo ezinokukhubazeka. Inokuphakamisa umvakalelo wakho kwaye ikuncede ulahlekelwe isisindo. Ngazo zonke ezi zinto zinkulu, ngubani ongenakufuna ukugcina inkqubo yokuzilolonga rhoqo?
Kodwa, ngenxa yomntu onesifo somzimba wesifo somzimba, intlungu xa kuthatha imithwalo yokuthwala ubunzima kungakho konke okufuneka ukuba uthathe isigqibo sokweqa isenzo sakho somsebenzi ohleliweyo.
Ukuzivocavoca kwi-Spinal Arthritis
Nge-arthritis yomgogodla, ukufumana isicwangciso sokwenza umsebenzi ongenakufakela uxinzelelo kwi- vertebrae yakho kunokukunceda ukuphucula usuku lwakho lokusebenza, kunye nokunciphisa amanqanaba akho entlungu. Kananjalo, oku kunokuncedisa ukutshintsha utshintsho oludibeneyo olukhokelela ekuqineni, ukungahambi kakuhle, intlungu eninzi kunye nokukhubazeka okunokwenzeka. Ngoko unokwenza ntoni ukukhupha okanye ukuphepha ukunyanzeliswa kwintlambo yakho, kwaye wenze uvavanyo olunentsingiselo kwiimeko ezinxulumene nemeko kunye nezinye iinjongo zempilo?
Ukusebenza emanzini kukuzikhethela, utsho uDebiebie Turczan, uMSPT, iNgcaciso yeZiklinikhi kwiNyango yePhysical Hospital eNew York Presbyterian Hospital / i-Weill Cornell Medical Centre eNew York. "Ukuxhamla kwamanzi kukurhoxisa umphumo wesantya sokunciphisa umzimba kwaye kuncitshiswe ukunyanzeliswa kwintsipho njengoko uhamba." U-Turczan uthi amaqabane akho anokufumana inzuzo evela kumanzi onikezelwa ngamanzi xa udibaniswa kwiqondo lakho.
Ukubhukuda okanye Ukuzivocavoca kwama-Aquatic
Xa usesemanzini, unako ukubhukuda okanye ukomeleza, ukulungelelanisa, kunye nokuzivocavoca kwe-aerobic.
Kukhethiweyo - mhlawumbi uya kwenza umzimba omhle.
Ukubhukuda kulungile umgudu ngenxa yokuba kunye ne-aerobic jikelele, udidi lweshukumo kunye nesimo sokuqina, kuzisa ukujikeleza komgudu kummandla phakathi kwamathambo, u-Turczan uthi. Le nyathelo elincinci elingaphelisa unokukunceda ukupompa umthamo we-synovial ukusuka kumalungu omzimba kunye nokunciphisa ukuqina komgudu.
Ngamanye amagama, idibanisa iidiski kunye namajoyina e-intervertebral.
Ukuze umzekelise umxholo wakhe, iTurczan yenza ufaniso lwesiponji esicacisiweyo uze uvumeleke ukuhamba. Ngenxa yokuba yayicacisiwe, uthi, isiponji - kule ngxaki, amajoyina kunye neediski - zingathatha amanzi amaninzi kunokuba ngaphambi kokucima. Ukujikeleza kunika umtshato omncinci osinceda umlinganiselo omncinci wokunyuka kokungena kunye nokuphuma kwidiski, ukugcina bephilile.
"Umgca wecala kukuba ukuguqula umgudu okwenzeka ngexesha lokubhukuda kuququzelela ukuhamba kwamanzi, kunye nencoko yokunyuka kwamanzi ukugcina iziqu zakho ziguquguqukayo kwaye ziphilile," uTurczan ukholelwa. "Kungenxa yoko ukugeba kuyindlela enhle yokusebenza ekuhambeni kwexesha lakho eliphantsi."
Amagumbi okuHlola amanzi
Bobabini umthambo wamanzi kunye nokubhukuda kwakha amandla aerobic, amandla omzimba, kunye nenqanaba lokunyakaza. Kodwa ngeklasini yokusetyenziswa kwamanzi, uza kujolisa indawo ezithile ezifana nezibeleko zesisu, umva, u-hip, idolo, kunye nokunye.
Amanxweme amaninzi kunye namaqonga ngamachibi anika iiprogram zokuzivocavoca ezisemgangathweni zamanzi ukuze zihlawulwe. Kwakhona, i- Arthritis Foundation iye yenzelwe iinkqubo zokuzivocavoca ngokukhethekileyo kubantu abane-arthritis ezifumaneka kwiindawo ezininzi ezizungeze i-US. Inkqubo yabo yokusetyenziswa kwamanzi ibizwa ngokuba yi-AF Aquatic Programme.
Kungakhathaliseki ukuba luhlobo luni lwamanzi oyisebenzisayo, mhlawumbi, uya kuba nokujongana nokuqina koomthunzi. Ubunzima bomzimba luphawu oluphawulekayo lwe-arthritis yomgogodla, kwaye kaninzi lubangela ukuba amanzi aphephe. Oku kukhokelela ekungabikho kokunyuka kwesantya, intlungu, isifo senyama kunye noshintsho kwithambo. "Umjikelezo oqhubekayo," iTurczan izimvo. "Ngaphantsi kwakho uhamba, intlungu engaphezulu kwaye ungaphantsi ufuna ukuhamba. Ukunyakaza ngumzila wokuqala wokukhusela xa ukhusela ukuphefumula kwesifo somhlaza kunye nokunciphisa ukuphuhliswa kwayo kumazinga okuqala kwesi sifo. ukunciphisa intlungu. "
Ukuzivocavoca kweDynamic ukuQinisa iCore yakho
Enye indlela yokuphucula impilo yengqondo, u-Turczan uthi, unomzimba ozinzileyo wokuzinza.
Qaphela, oku akwenzi ukuhlala. "Hlala ups malunga nomsebenzi wokugqibela ongathanda ukuwenza ukuba unayo isifo samathambo," ushilo. Ukuzinza okuyinhloko kubandakanya ukuqinisa nokuqeqesha imisipha ye-trunk kunye neenyawo ukuphucula ukuzinza kwintlambo.
I-Turczan idlulisela izigulane ze-arthritis izigulane ngokusebenzisa iibhola ezifanelekileyo kunye ne-foam rollers. Olu hlobo lomsebenzi, olubizwa ngokuba luncedo oluzinzileyo oluzinzileyo lukunceda ukuba ungasebenzi nje kuphela izihlunu zakho ze-ab kunye ne-back but ukuhlakulela ibhalansi, ukulungelelanisa, ukulungelelanisa nokwazisa umzimba.
Xa uqhuba ukuzinza okuzinzileyo, u-Turczan uthi injongo kukugcina i-trunk ngokushukuma iingalo kunye / okanye imilenze. Ngenxa yokuba ibhola kunye ne-foam roller zihamba ngaphantsi kwakho, i-abs yakho kufuneka isebenze kanzima ukugcina i-trunk yakho igxile kwaye ihleli. Oku kunokwakha amandla e-trunk kwaye ngethemba lokuba kuphucula impilo yengqondo.
Umthombo:
Ngomnxeba. UDebbie Turczan, uMSPT, iNgcaciso yeZiklinikhi kwiNyango yokuPhilisa, iNdumba yaseNew York Presbyterian / i-Weill Cornell Medical Centre, eNew York. Septemba 2011.