Olimbitsa kwa msana: Khalani ndi njira

Kukhalabe ndi thanzi mu njira zingapo. Mmodzi wa iwo - physiotherapy, Kunena mwachidule - kusonyeza mankhwala. M'nkhaniyi ine ndikufuna kulankhula za mmene mungathandizire nsana wanu akonzedwa zokambirana.

A malamulo wamba ochepa

Choyamba m'pofunika kunena kuti amachita chithandizo kwa msana sayenera kubweretsa munthu ululu ndipo chifukwa kwambiri minofu mavuto monga kumachitika mu ochitira masewera a. Mfundo kuti kuchita masewera olimbitsa thupi achire, osati kulemera maphunziro. M'pofunikanso kudziŵa zimene Ndi bwino kuyamba ndi Zochita yosavuta kuwachitira angapo nthawi zingapo likuyandikira. Only ndi nthawi angadwale chiwerengero cha katundu. Kupewa ngakhale kupweteka kakang'ono pa gawoli, onetsetsani kuti konzekera thupi. Izi zikhoza kuchitika kusamba madzi otentha kapena pogwiritsa ntchito matawulo steamed. ntchito ina yofunika kwambiri pafupipafupi zokambirana zonse. Choncho, kwa msana mankhwala thupi ayenera kukhala chizolowezi, makamaka pankhani anthu ndi matenda aakulu. Kuposa makalasi zonse ikuchitikira bwino zotsatira ndi ukupeza wodwala. Komabe, usaope, chifukwa ngakhale makalasi tsiku kwa mphindi 10-20 zingachititse kwambiri. A chenjezo towerengeka; ngati munthu ali pa nthawi kulimbikitsa ululu, mu nthawi ngati ndi bwino kugwira makalasi ndi kulephereka kwa nthawi zina. Ndipo, ndithudi, wangwiro - pa nthawi iliyonse n'ngwokayikitsa kukaonana ndi dokotala, amene, mwa njira, akhoza wokha kusankha thupi mankhwala Zochita kwa msana.

msana khomo lachiberekero

kawirikawiri munthu ali ndi vuto msana wonse. Nthawi zambiri ndi mbali zina za izo zikhoza kusokoneza mtima. Apa anali ubwino wake ndi sitima. Kotero, tsopano tiona zimene ayenera kusonyeza amalimbikitsa msana khomo lachiberekero. M'pofunikanso kunena kuti N'kofunika kudziwa vuto lanu. Ndipotu, mungathe kuphunzitsa chabe kuyenda kwa vertebrae, ndipo n'zotheka kuthera gulu la mpumulo ululu. Ndizo basi za iwo ayankhidwa. Choncho zovuta minofu yosangalala ndi kuchepetsa ululu zigwirizana 5 Zochita yosavuta, amene Komabe, zotsatira zabwino.

Ntchito yoyamba: mu malo atakhala kuti ayike manja ake pa mphumi pake ndi kupanga tilts mutu patsogolo, dzanja lake ngati otsutsana izo. Pitirizani masekondi 10, ndiye masekondi 10 yopuma. Yabwino chiwerengero cha njira: 10. Njira iyi ndi zabwino chifukwa zipangitsa malo olondola a mutu ndi kusiyana ndi kuyenda kwa vertebrae lapansi.

Ntchito yachiwiri: kulimbikitsa minofu lateral wa khosi, m'pofunika komanso malo wakhala kuti ayike manja ake, koma osati pamphumi ndi pa kachisi, zinthu zimene kayendedwe dzanja pa mutu. Kachiwiri, kuchita waika khumi masekondi 10 ndi nambalayi wa wotopa.

Ntchito yachitatu: ataima kapena atakhala manja pansi pa mbali yanu. M'pofunika kuukitsa mapewa mkulu ngati n'kotheka, kuwasungira pamalo zolimba za masekondi 15, pang'onopang'ono kutsitsa iwo. Wotopa: masekondi 10, chiwerengero wakudza nthawi 10.

Kusonyeza chachinayi: supine muyenera nokha minofu mbali pakati pa khosi fupa ndi mbali zofewa za izo, pamene minofu ndi. Izi zichitike pafupifupi 3-4 Mphindi, Musawope kupitiriza malowa. Izi zichitike kuchepetsa ululu, komanso kulimbana ndi mutu.

The chachisanu mfundo zolimbitsa kutikita kuphatikana minofu khosi ndi masamba. Kuti tichite zimenezi, dera pamwamba ndi pakati pa masamba minofu mwamphamvu kwa mphindi 3-4. Nkofunika kuti ululu kumachitika pachiyambi Komabe, amangoika kutha ndi nthawi.

thorax

Nthawi yotsatira matenda zingathandizenso mankhwala thupi: thoracic osteochondrosis msana. Kuti tichite zimenezi, mukhoza kukatenga ya Zochita ogwira. Izo kupita patsogolo ndi kuyenda kwa msana thoracic, komanso kubwerera kwa kuthekera kupuma kwambiri.

Chitani chimodzi: muyenera kukhala pa mpando ndi mkulu kumbuyo amphamvu. Choyamba, munthu wabwino anaŵerama patsogolo, kukoka ngati kuli kotheka, ndiye amatsamira kumbuyo. Chitani bwino kubwereza kasanu 3-5.

Chitani awiri: muyenera wodzigudubuza awiri pafupifupi 10 cm, ngati izo siziri, akhoza chilonda chopukutira pa pini kugudubuzika. chipangizo ichi aikidwa pansi thorax za munthu lagona pa nsana wake, tucking manja kumbuyo kwake mutu wake. Wodwala ayenera choyamba maondo, ndiye kuchotsa torso. Izi zichitike nthawi 3-4. Kuphunzitsa mbali zosiyanasiyana za thoracic msana wodzigudubuza zimafunika kusunthidwa.

Lezani lachitatu, kuthandiza: Wothandizira ayenera kukhala pang'ono massaging m'dera pakati pa masamba a mapewa. Ndiye wodwalayo mphamvu zimawapatsa pamodzi, kusunga kwa kanthawi mu udindo uwu, ndiye kumasuka. Pankhaniyi, ndi wothandizira wabwino amayikanikiza pa phewa, ngati kuwathandiza pazipita ndi kuti analekana mu dzanja.

Lumbosacral

Pali komanso wokhulupirira kwa mankhwala thupi lumbosacral msana. Chotero, inu mukhoza kuphunzitsa monga limeneli, ndipo lingakhale Tambasula pang'ono msana kuthetsa kukakamiza minofu m'madera vuto la nsana.

Chitani chimodzi: atagona pa nsana wake ndi miyendo pang'ono wopindidwa munthu ayenera zingabweretse minofu ya pamimba, pamene angoti wanga. Izi zachitika zokhudza 10-15 nthawi. chida ichi chikuthandizani unakhota pang'ono msana.

Chitani awiri: muyenera kuwathandiza, kuima pamaso maondo ake, kuika mutu wake mmbuyo ndi maondo mmwamba ndi pansi pamene kukoka minofu. Chapamwamba ndipo m'munsi udindo kukhala pafupifupi 10 masekondi, koma kuteteza ululu kumbuyo. Bwerezani kukambiranako atasinthana maudindowo nthawi 10.

Chitani zitatu: mufunika kutsegula chitseko ndi kukangamira pa mikono yake wotambasula, anawerama nthawi yomweyo maondo anu. Choncho Osamamatira Pasanathe mphindi pambuyo zolimbitsa thupi ku mpumulo kwa pafupifupi mphindi 10 Kuchita angapo njira mu tsiku. Ntchitoyi akutambasula minofu mwangwiro ndi relieves nkhawa pa msana.

Chitani Four: kukangamira pa wopingasa pa mikono molunjika, akusandutsa torso lamanja ndi lamanzere. Zimenezi siziyenera Usatong'olere khosi, mapewa zonse ayenera kukhala omasuka kuti pazipita lapansi. Amagwiritsidwanso anatambasula Zochita kuti Mungathe kubwereza kangapo patsiku. Choncho muyenera popachika maminiti atatu kapena anayi.

msana wovulala

olimbitsa msana chofunika ngati munthu anali ndi psinjika wovulala. Koma kuno kuli kofunika kuti Zochita onse ayenera zotchulidwa dokotala, odzithandiza okha okha ali osavomerezeka chifukwa khalidwe ngakhale kuvutika zinthu. Komanso, tiyenera kukumbukira kuti konzanso ndi kusintha nthawi adzakhala yaitali. Choncho, nthawi yoyamba zolimbitsa thupi mankhwala ndi fractures vertebral kumatenga za masabata awiri oyambirira, pamene katundu osachepera, ndi ntchito kwa munthu wathanzi zingaoneke zachibwana konse. magulu onse anachita mu malo supine. Nthawi yachiwiri konzanso - masabata 3-6 pambuyo choipa, ndi Zochita zimagwiridwa atagona pa nsana wanu ndi pamimba. Chachitatu nyengo - mwezi wachiwiri atachoka choipa msana. Kudzakhala kotheka kuti achite Zochita atayima pa miyendo inayi. Nthawi chachinayi, wotsirizayo - ndi mwezi wachitatu kuchokera choipa: Zochita ananenanso mu kuimirira, komanso kuphunzitsa ndi mpira.

protrusion

Chitani mankhwala mu protrusion msana waperekedwanso. Ichi ndi chimodzi mwa mitundu ambiri alibe msana, lomwe limapezeka pafupifupi 80% ya anthu. Nkofunika kudziwa kuti izi ndi siteji koyamba za chophukacho, kotero vuto ayenera kukhala kothandiza kwambiri kulimbana. Izi zidzathandiza mu physiotherapy. Komabe, makalasi si zovuta, m'pofunika kuphunzitsa dera kumene vuto. Mungachite ambiri - ndi protrusion lumbar protrusion n'zothekanso khomo lachiberekero ndi thoracic zimbale. Kachiwiri, n'kofunika kuti izi ndi zinthu kumene chithandizo ayenera mankhwala okhawo dokotala, pamene akukula kuipidwa zokambirana zothandiza, umene kukambirana ndi munthuyo kuti. Mwa njira iyi tingathe kukwaniritsa zotsatira anakhumba ndi sikukuvulaza yekha.

kupindika msana

Ngati munthu ali kupindika msana, kumathandizanso olimbitsa kwa msana. Zochita pano ayenera kupita kuti kutambasula kumbuyo, mwina pang'ono amanyoza alili. Makalasi amachitika maudindo osiyana.

"Ataima": kuyenda pansi popitiriza mlingo wa kaimidwe; sonyezani mwa manja mmwamba, ataima pa tiptoes ndipo amasiya basi zonse.

Kuti "supine": kukokera chigongono lako lamanja kwa bondo lako lamanzere ndi mosemphanitsa; alternately kukoka maondo anu m'chifuwa chanu.

Kuti 'amakonda ": bwato - muyenera okhala mmwamba, kukonza masekondi angapo mu udindo uwu. Bwererani ku poyambira malo pang'onopang'ono. Akutsamira pa manja, kukweza miyendo yanu m'mwamba ngati nkotheka.