Mutsara weiyososoas: chii chakakonzerwa ne hypertonia?

Vanachiremba vomuGirisi yekare vakamuti "chibereko nokuda kwetsvo," yogis inofunga kuti ndiyo inonyanya kukosha mumuviri, uye Hippocrates akatanga kumupa zita rokuti "psoa" - lumbar. Ndeipi iri iyoo-lumbar muscle uye kukosha kwayo-funga munyaya ino.

Zviratidzo zvemaatomy

Iyi misumbu inoumbwa nekubatana kwemisungo miviri: iyoacac, iyo iri mukati memukati memapapiro, ichizadza iyo ileum, uye yakakura lumbar, inotangira kubva kune vertebra 12 yenharaunda uye, sezvainoburuka pamutsana, inowanikwa kune yekutanga yemaritabrae.

Iyo miviri yemisumbu mbiri yakabatanidzwa pamwe uye yakanamatirwa nechepamberi pehudyu munzvimbo yekubatana kwechiuno, ichikukanganisa zvikuru kufamba kwayo.

Kushanda

Basa guru remutambo we-ilio-lumbar (iyo inotevera ichinzi "APM") ndeyekuchengetedza trunk munzvimbo yakarurama, kutonga nzvimbo yayo mudenga, panguva imwechete iyo yakasimba kwazvo mafungiro ezvinyorwa zvehudyu. Uyewo, inokwevera mahudyu kumutumbi uye inovashandura kunze, inogadzirisa chinzvimbo chesoo munzvimbo yakarurama.

Kutaura zvazviri, mutsara uyu ndewumwe hunonyanya kukosha muhutano hwevanhu, kubatanidza zvikamu zvitatu zvinokosha: makumbo, mapira uye trunk. Vashandi ve yoga vanoziva pamusoro pekukosha kwayo mukufamba kwevanhu, ndicho chikonzero vanodanidza "mweya wemuviri wenyama."

Kudzidzira kubva ku yoga kutambanudza

Kutambanudza kwemao-lumbar muscle hakusi nyore kuita, asi inofanira kuitwa nguva dzose kuti iwane chigarire chigarire.

1. "Horseman": yakadzika shure inoputika nerutsoka rwako rworuboshwe, ichidonha bvi yako pasi. Edza zvakaderera sezvinobvira kuderedza mapepa nehudyu kubva kuruboshwe rworuboshwe kusvikira pasi apo uchiedza kuchengetedza muviri wakanyatsojeka kana kuti wakanatsika. Kana uchidzika zvakadzika, iwe unogona kukotama gumbo roruboshwe mumabvi uye kuvhomora chitsitsinho kusvika kumhenderekedzo yakarurama, zvakare kuedza kukwevera musana wepamusoro.
2. "Hafu-bhiriji": avete pamusana wake achizorora pamakumbo emakumbo akadzikamisa muvhu, simudza mahudyu kusvika kumagetsi, achitungamirira mapaic pfupa.
3. Gara nemakumbo akadzikamisa (mabvi netsoka pamwe chete), isa chigunun'una muhudyu uye edza kusundira mberi nenyuchi dziri pasi pasi pose, maokowo achitarisa mberi, achiedza kupeta muviri kuva miviri. Misungo inogona kururamiswa nenguva, ichishandiswa zvakasimba zvechiuno uye nenyuchi.

Nzira yekuishambadza inogona kubatsira kubvisa mishonga yakasakara, asi sezvo kushanda kwenguva refu kusingabatsiri uye kunoshanduka kuva kusingagumi kusingagumi kune tenzi, kutambanudza kunotora nguva inopfuura maminitsi gumi uye kunogona kuitwa chero nguva ipi zvayo, chero ipi zvayo.

Ndeipi ngozi ye hypertonicity ye antipinoretium?

Syndrome of irio-lumbar muscle inowanzoitika kune vanhu vanogara pasi uye avo vane basa rinobatanidzwa nekusimudza masero akaremara. Zvinosuruvarisa, vanachiremba vakawanda havanamati hukuru hunokosha pamusana uyu, sechirwere chezvirwere zvakawanda zvekusiyana kwakasiyana:

• Hyperlordosis yechipfupa chepumburu inowanzokonzerwa nekuputika kwePMM, iyo inoratidzirwa nekunyanyisa kunyoresa, kusagadzikana kunomira pamabhanki ekutenderera, izvo zvinogona kutungamirira pakuumbwa kwemakwenzi nemahesini;
• Kupera kweAAPM kunokonzera itsvo, zvichiita kuti vafambe kubva panzvimbo yezvisikwa, sechigumisiro - kusakanganiswa kweropa uye zvigadziriswa;
• Sezvo inonzi-lumbar muscle inowanikwa kune vertebrae munharaunda dzematare uye dzisina kukwana, utsi hwaro hurefu husina kukwana kana kuti spasm hunogona kutungamirira pakuputika kwemutsana: scoliosis, asi kana kuwedzerwa kune zvakasiyana-siyana: kubva kumusoro uye pasi, kutenderera kunoumbwa ) Nechiratidzo mumapanga, zvichida kupfupisa imwe yemakumbo;
• Nemhaka yehutano hwakadzika, mutsara unobatsira zvakakwana basa remuviri wepamuviri, uye kuguma kwehutano kunobuda munzvimbo iyi kunobatsirawo izvi, kuitira kuti kurapwa kwezvirwere zvemuviri mukati kunofanira kutanga nekubviswa kwemafuro eAAPM.
• - kusagadzikana kusingaperi kwemusero uno-lumbar kunomanikidzira panzvimbo yakabatana yakabatana, iyo inoputsa kubhururuka kwayo uye inogona kutungamirira mukuvhiringidza kana kupera kwekubatana.

Arthritis, arthrosis uye coxarthrosis zvirwere zvinogona kukonzera hypertonia. Mutoro usingakanganwiki pazviputi zvechiuno unosanganisira kuwandisa kwezvikwata zvemabvi uye chidzitiro.

Chii chinovhiringidza kupfupisa kwemuviri uyu?

Sedentary lifestyle, kwenguva yakareba mabhasikoro uye skiing zvinoshandura zvakanyanya musimba spasm munzvimbo ino. Mune zvemitambo yenyika, pane zvishoma zvedzidzo zvishoma zvinopfupisa nzvimbo iyi: kusimudza muviri nemakumbo akachengetwa (muchikoro zviyero zvepepanhau zvaiwanzopiwa nenzira iyi), kururamisa kwemakumbo kukwira kubva pasi kusvika kumusoro, maitiro akawanda mu "sit" simulators.

Chiratidzo chinonyanya kuwanda chemuviri wehutachiona ndeyechimbuyo chemuviri (masimba asina simba emufambiro), achikurudzira mbabvu dzishoma uye zvisingaiti zvinyorwa zveguteus (iyi miviri miviri miviri inonzi ileal-lumbar antagonists). Saka, kana zvakakosha kugadzirisa mamiriro acho ezvinhu, ipapo pamwe nekuwedzera kwePMM, zvinokosha kusimbisa zvikamu izvi zviviri, nekuzviputira nemaitiro akanaka.