Kodi Matenda a Disc Osabereka Ndiwo Amayambitsa Kupweteka kwa Msana? - Kuchita Maseŵerowa Kungathandize!

Kodi nthawi zambiri mumakhala ndi ululu wa msana kapena khosi? Mwina msana wanu umamva kuuma mukadzuka m'mawa? Kapena mumamva kupweteka kwambiri kumbuyo mukadzuka mutakhala pansi kwakanthawi? Ili ndi vuto lofala kwa anthu ambiri. Timaganiza kuti izi ndi kupweteka kwa msana wamba. Koma nthawi zina chifukwa cha ululuwu chingakhale china chake chozama pang'ono. Umenewo ndi vuto lomwe tikukamba lero, lotchedwa matenda a disc degenerative .

Kodi Matenda a Degenerative Disc ndi chiyani?

Mwachidule, uwu si matenda, koma kusintha kwachilengedwe komwe kumachitika mu msana wathu tikamakalamba. Ganizirani za mafupa a msana (mafupa a msana wanu) kumbuyo kwanu ngati njerwa zowunjikana pamwamba pa zina. Pakati pa njerwa izi, ndiko kuti, pakati pa mafupa awiri a msana, pali malo ofanana ndi jelly omwe amagwira ntchito ngati 'choletsa kugwedezeka' kuti asagundane pamodzi akamayenda kapena kunyamula kulemera. Timatcha ma disc awa `(Spinal Discs)`.

Mbali yakunja ya ma diski awa ndi yolimba pang'ono, koma mkati mwake muli gawo lofewa lopangidwa makamaka ndi madzi. Pamene tikukalamba, monga momwe tayala la galimoto limathera pakapita nthawi, kuchuluka kwa madzi m'ma diski awa kumachepa, ndipo amayamba kuphwanyika ndikutha. Kenako 'khushi' limenelo limasowa, ndipo mafupa a msana amayamba kukandana. Pamenepo ndi pamene mumayamba kumva ululu ndi kusasangalala. Vutoli limatchedwa 'Degenerative Disc Disease'.

Zochita zolimbitsa thupi zothandizira kuchepetsa ululu

Njira imodzi yabwino yothetsera ululu womwe umabwera chifukwa cha vutoli ndikuchita masewera olimbitsa thupi. Koma kumbukirani kuti simuyenera kuchita izi mwadzidzidzi. Muyenera kufunsa dokotala wanu ndikuyamba pulogalamu iliyonse yochita masewera olimbitsa thupi ndi upangiri wake.

Cholinga chachikulu cha masewera olimbitsa thupi omwe tikukamba pano ndikulimbitsa minofu yozungulira msana, kuwonjezera kusinthasintha kwawo, ndikuchepetsa kupanikizika kwa mafupa a msana. Awa ndi masewera olimbitsa thupi osavuta kwambiri omwe mungachite kunyumba. Chofunika kwambiri ndikuyamba pang'onopang'ono ndikusiya nthawi yomweyo ngati mukumva kupweteka kulikonse.

Nazi zina mwa masewero olimbitsa thupi amenewo:

1. Kutambasula minofu kumbuyo kwa ntchafu (kutambasula minofu kumbuyo kwa ntchafu)

Kupweteka kwa msana kwa anthu ambiri kumachitika chifukwa cha minofu yolimba ya hamstring, yomwe ili kumbuyo kwa ntchafu. Minofu imeneyi ikalimba, imaika mphamvu yosafunikira pamsana. Chabwino, tiyeni tiwone momwe tingachitire izi.

• Choyamba, imani patsogolo pa malo okwezeka pang'ono, monga mpando, ngodya ya bedi, kapena sitepe.
• Tsopano sungani mwendo wanu umodzi mowongoka ndipo ikani chidendene chanu pamalo okwera. Ndikofunikira kwambiri kusunga msana wanu mowongoka.
• Kenako, musunge msana wanu wowongoka, pang'onopang'ono pindani thupi lanu lapamwamba patsogolo, ku mwendo womwe muli pamwamba pake. Pindani mpaka mutamva kutambasula bwino kumbuyo kwa ntchafu yanu. Musapinde mpaka itapweteka.
• Gwirani kwa masekondi pafupifupi 30, kenako pang'onopang'ono wongolerani ndipo chitani chimodzimodzi ndi mwendo wina.
• Chitani izi katatu, mbali zosiyanasiyana.

2. Kutambasula kwa Ng'ombe ndi Mphaka

Iyi ndi masewera olimbitsa thupi abwino kwambiri a msana. Amachepetsa kuuma kwa msana ndipo amapereka kusinthasintha kwabwino.

• Choyamba, yendani ndi manja anu onse anayi ndi mawondo anu pansi. Manja anu ayenera kukhala ofanana ndi mapewa anu ndipo mawondo anu ayenera kukhala ofanana ndi chiuno chanu.
• Tsopano, pamene mukupuma, kokerani mimba yanu pansi ndikukweza mutu wanu ndi chiuno chanu mmwamba (ngati ng'ombe).
• Kenako, pamene mukutulutsa mpweya, pindani msana wanu mwamphamvu (ngati mphaka wokwiya). Nthawi ino, pindani chibwano chanu pachifuwa chanu.
• Chitani izi pang'onopang'ono, mmwamba ndi pansi, pafupifupi nthawi 10-15. Ndi bwino ngati mungathe kuchita kawiri kapena katatu patsiku.

3. Kumbuyo Kwambiri

Iyi ndi masewera olimbitsa thupi osavuta omwe amathandiza kulimbitsa minofu ya kumbuyo kwanu.

• Ikani bulangeti pansi ndipo mugone pansi ndi mimba yanu pansi panu.
• Tsopano ikani manja anu pansi mbali zonse ziwiri za mapewa anu.
• Kwezani mutu wanu ndi chifuwa chanu pang'onopang'ono mmwamba. Kankhirani pang'ono ndi manja anu. Mudzamva kutambasula minofu ya m'mimba ndi m'munsi mwa msana wanu.
• Fikirani pamalo anu omasuka, gwirani kwa masekondi pafupifupi 30, kenako pang'onopang'ono bwererani pamalo oyamba.
• Mungathe kuchita izi tsiku lonse, kapena nthawi iliyonse pamene msana wanu watopa.

4. Kutambasula bondo mpaka pachifuwa

Izi zimachepetsa kulimba kwa minofu ya m'munsi mwa msana ndipo zimathandiza kuti msana ukhale womasuka bwino.

• Gona pansi molunjika ndi miyendo yako yowongoka.
• Tsopano pang'onopang'ono pindani bondo lanu lamanja ndikulibweretsa pachifuwa panu. Sungani mwendo wina utatambasulidwa.
• Gwirani mawondo anu ndi manja onse awiri ndipo muwakokere pafupi ndi chifuwa chanu. Mudzamva kutambasula bwino m'munsi mwa msana wanu.
• Gwirani izi kwa masekondi pafupifupi 30, kenako pang'onopang'ono tambasulani mwendo wanu ndikuchita chimodzimodzi ndi mwendo wina.
• Chitani izi katatu, mbali zosiyanasiyana.

5. Kutambasula kwa Mbalame ndi Agalu

Iyi ndi masewera olimbitsa thupi abwino omwe amathandiza kuti thupi likhale lolimba, chiuno, ntchafu, ndi msana.

• Bwererani ndi miyendo yonse inayi (manja pansi pa mapewa, mawondo pansi pa chiuno).
• Limbitsani minofu ya m'mimba mwanu ndipo sungani msana wanu wowongoka.
• Tsopano tambasulani dzanja lanu lamanja molunjika kutsogolo. Nthawi yomweyo, tambasulani mwendo wanu wakumanzere molunjika kumbuyo. Yesetsani kusunga thupi lanu pamzere umodzi.
• Gwirani malo awa kwa masekondi 8-10, kenako pang'onopang'ono bwererani pamalo oyamba.
• Kenako, chitani chimodzimodzi pogwiritsa ntchito dzanja lanu lamanzere ndi mwendo wanu wamanja.
• Chitani izi katatu konse, mbali zosiyanasiyana.

Onetsetsani kuti mukukumbukira izi mukamachita masewera olimbitsa thupi!

Pachifukwa ichi, n'zosavuta kuchita mopitirira muyeso mukamachita masewera olimbitsa thupi. Choncho kumbukirani mfundo izi.

• Yambani pang'onopang'ono: Musachite zinthu zambiri nthawi imodzi. Pang'onopang'ono onjezerani nthawi ndi kuchuluka kwa masewera olimbitsa thupi tsiku lililonse.
• Mvetserani thupi lanu: Ichi ndiye chinthu chofunikira kwambiri. Chitani masewera olimbitsa thupi nthawi zonse malinga ndi momwe mukumvera. Ngati mukumva kupweteka kapena kusasangalala, musapitirire.
• Musachite masewera olimbitsa thupi chifukwa cha ululu: Ngati mukumva kupweteka kwambiri mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo. Masewera olimbitsa thupi amenewo sangakhale oyenera kwa inu.
• Lankhulani ndi dokotala wanu: Ngati ululu wanu ukukulirakulira mutatha kuchita masewera olimbitsa thupi awa, kapena ngati mukumva ululu watsopano, onetsetsani kuti mwawonana ndi dokotala wanu. Mungafunike masewera olimbitsa thupi enaake kapena physiotherapy.