Physiotherapy nemutsipa weropa: chikamu chekudzidzira

Kurapa kwepanyama mumuviri wechipfuva kwakagadzirirwa kuvandudza mamiriro emurwere uye kuporesa chirwere chake. Uyewo, nerubatsiro rwemirairo inofanirwa, unogona kusimbisa musimba uye kutambanudza musana. Iyo yakaoma yekurovedza muviri (physiotherapy maitiro) inogona kurongerwa nechiremba achienda kuitira kudzivirira zvirwere zvezvikamu zvose zvekorsetse yekare.

Chii chinonzi spinal hernia?

Hernia rudzi rwakanyanya rwekuparadzanisa kwe-intervertebral disc, inoratidzwa nekuratidzwa kwekutambudzika kukuru, izvo zvinogona kuderedza zvakanyanya kunaka kwehupenyu. Ichi chirwere chakakomba, uye zvinokosha kuti isashamise, nokuti chimiro chisingaperi chinoda kupindira kwokuvhiya. Kunyange zvakadaro, kurovedza muviri kunoshandiswa neyemuchembera kunobatsira zvikuru. Inogona kuderedza kushungurudzwa kwemarwadzo uye kunyange kubvisa kudiwa kwekuvhiyiwa.

Chii chinonzi exercise therapy?

Ichi chakaoma chekuita, zvichienderana nechikamu chechirwere uye chinetso chemukati. Unhu hupi hwemunhu, hunhu hwemamiriro ake ezvinhu, zera rinotorwawo.

Zvinangwa zvekurovedza muviri

LFK (kurapa kurapa) haisi kunyanya kudzivirira, nokuti haikodzeri munhu wose. Ichi ndicho chikonzero chekudzorera, izvo zvinoda kuti munhu mumwe nomumwe aende kune mumwe murwere. Nokuda kwekufambira mberi kwekugadzirisa nguva, kushivirira uye kushivirira kwekutsungirira kunokosha, sezvo mamwe maitiro anogona kupiwa nekutambudzika kukuru, asi zvinodiwa.

Kurapwa kwemaitiro neyechimedu chepemusoro yakagadzirirwa kusunungura marwadzo emasisita, kuve nechokwadi chekuteerera kweropa. Uyewo kuvandudza kushandiswa kwemasabolism ezvinyoro zvinyoro zvemashure, kudzorera uye kusimbisa masimba emapfupa emapfupa.

Inotungamirira pakuita maitiro

Kurapa kwekuita kwemashure kune mushure maro. Usati waita maitiro aya, unoda kubvisa chirwere chinorwadza. Izvo zvinodiwawo kutevera mitemo yose yakapiwa mumirairo, sekuita maitiro asina kururama hakusi kushandiswa uye kunogona kuita zvinokuvadza zvakanyanya.

Zvaunoda kubhadhara kune

Physiotherapy nechirwere chemupenya chinoda kunyatsoteerera manzwiro avo. Zvakakosha kuita chete izvo zvidzidzo zvisingatambudzi mamiriro acho uye hazviuyise kurwadziwa. Sezvo kuputika kwemakumbo emusana kunogona kuitika munharaunda ipi zvayo, vanachiremba vanokurudzira zvakasimba kuti iwe ushandise mijenya chaiyo isingaiti chimwe chinhu chinokanganisa, nokuti ichave yakakosha chaizvo pane chirwere chako.

Zvisinei, zvinoitika kuti tsika chaiyo neyemapurisa inopesana inokonzera kusagadzikana. Muchiitiko ichi, kurovedza muviri kunofanira kuitwa zvakanyatsonaka uye nekunyatsotarisa. Asi kana vakakonzera kurwadziwa kwakanyanya kumashure, vanofanira kumira kushanda kusvikira nguva apo mamiriro enyu anovandudza zvishoma. Kana mushure mekunge imwe nguva yekudzidzira iwe uchidzokorora chiito ichi, uye hachingakanganisi iwe - iwe uri kufamba nenzira yakarurama.

Panguva yekudzidzira kwekutanga, dzivisa nzvimbo dziri kuita "kuputika kwedu", pamwe chete nemitambo inoshanda uye mamwe mabasa emumuviri anosanganisira kusvetuka. Usabvumira jerks yakakosha uye kumonyorera kumashure.

Kurapa kwekuita neyemunharaunda kunoda nguva dzose maitiro, iko kushandiswa kwe 2 kusvika ku6 munguva yose. Paridzai mijenya yakasiyana kubva pane zvakaoma panguva dzakasiyana-siyana: mangwanani, masikati uye manheru. Usaita kuchinja kwakasimba uye usashandise simba kune nzvimbo uko kune matambudziko nemusana, tanga kudzidzira nediki zvishoma uye zvakakura. Wedzerai zvishoma nezvishoma.

Usaedza kupora mune rimwe zuva, nokuti iwe haugoni "kugadzirisa" zvose vertebrae uye diski nokukurumidza. Dzosera utano hwako zvinyoro, zvishoma nezvishoma kuwedzerwa kwemazipa mukati mechikamu chisina kunaka chekudzokera shure.

Gymnastics for intervertebral hernia

Kudzidziswa mumuviri muzvinyorwa zvinosanganisira zvinotevera:

1. Ikokudzidzira kwekutanga kunowanikwa munzvimbo inorara mudumbu. Gamuchira nzvimbo yekutanga: chengetedza makumbo maviri zvakarambana zvishoma. Bhudza mabvi ako, tora zvigunwe zvako nemaoko ako uye uzvikwevera kumusoro wako. Ichi chiitiko hachizoshandi kwauri pakutanga, asi iwe unofanira kuedza kuzviita nekuti inosimbisa musana, inoita kuti ichinje.
2. Muenzaniso unotevera unenge wakafanana neyo yapfuura. Kutanga nzvimbo: prilyagte mudumbu, uyai nezvitsitsinho pamwechete. Shingairira kusimudza nyaya yacho, muchikanda musoro wako zvakare. Kana iwe uchinzwa kupesana kwakapoteredza nhizha - uri kuita zvose zvakanaka. Izvi zvinonyanya kukosha kune vanhu vanotambura kubva munharaunda munharaunda ye lumbar, cervical uye thoracic.
3. Zvadaro tinoshandira kune chikamu chezasi chemupaka. Nhema pamudumbu mako, zvishoma nezvishoma simudza chiuno chako kubva pasi. Tambanudza maoko ako mberi, simudza trunk, kukosa mutsipa mberi nekukwira. Bend kusvika pazvinogoneka.
4. Iye zvino tava kutambanudza mishonga uye kuwedzera kushandiswa kweropa. Kuti uite izvi, unofanirwa kupfugama kuitira kuti zviuno zvive zvakafanana nechomukati. Bend mberi mberi nemaoko ako uye uende pasi.
5. Mira pa "Bridge". Kana uchida rubatsiro rwekunze kweizvi, bvunza hama dzako nezvayo. Izvi zvichasimbisa musana uye kuvandudza kudya kwayo.
6. Zvadaro uvate pamusana wako, maoko pamakumbo. Simudza makumbo ako nehudyu, peta mapfumo ako mumabvi ezvivi uye nezvigunwe zvako, tambanira pasi pasi mushure memusoro wako. Kana iwe uchikwanisa kuita chiito ichi, tora nzvimbo iyi kwemaminitsi 8. Zvadaro dzokera kunzvimbo yakasununguka uye zorora.
7. Mira pamakumbo ako ugovaisa nenzira yakadai kuti yakakura zvakakwana. Bhanha gumbo uye uise rutsoka rwechiuno chechipiri chegumbo. Tambanudza maoko ako pamusoro wako uye taura maoko ako. Isa rutsoka rwako pane rwako uye utambanudze muviri wako wose. Nenzira iyo iwe uchagadzirisa maitiro uye wobvisa dambudziko riri pasi pekumusoro.
8. Zvadaro, mira pamakumbo ako, uise kuti zviparadzanise. Kurutivi rworuboshwe, famba nehana imwe kumakumbo, uye tora imwe yacho. Iye zvino mune imwe nzira. Nokudaro, iwe unogona kutambanudza musana uye kuwedzera kuchinja.

Kurapa gymnastics ne-intervertebral hernia inosimbisa miviri mikuru, kuderedza kusimba pamusana.

Ko dzidzo yepanyama inopa chii

LFK ichasimbisa masimba, kuwedzera mabasa avo, uye kukurudzira masimba evanhu. Munguva yekudzorera nguva, iwe unofanirwa kubhadhara zvakanyanyisa kuzvikoro, kubvira ipapo ivo vanopa maitiro makuru uye anobatsira, zvichibatsira kudzorera hutano.

Nzvimbo dzezvikamu zvakasiyana zvemupaka

• Kana dambudziko racho richikwira mumutsipa wekunze, unogona kutanga kurapa kunyange muhofisi. Zvose zvaunoda chigaro chakasimbiswa shure. Isa maoko ako kumusana wemusoro wako uye udzore shure kuitira kuti iwe unzwe kunzwa kumucheto kwekumusoro kwechigaro nemutsara wako. Pfuurira uchidzikama gara uchibuda mugomba uye urere mberi. Ita maitiro 3 kusvika 4 nguva.
• Kana iwe uine bhakkache yakadzika, rara pamusana wako, isa maoko ako pamakumbo, tambanudza makumbo ako. Zvishoma nezvishoma simudza muviri, tora kwemaminitsi gumi uye udzoke pasi pasi. Ita nguva 10-15.
• Uine ruzivo rwemuviri wepervical, ugare pachigaro, isa maoko ako pamakumbo, tora musoro wako 5-10 pane kurudyi uye kuruboshwe.

Contraindications

Chero chidimbu chekudzidzira chinopesana, uye kurapwa kwemaitiro nehutachiona huripo. Iwe haukwanisi kunyange kutora kuedza kwakasimba mumuviri munguva yakaoma yechirwere, ane zvirwere zvisingaperi, kubuda ropa, uye kushushikana kwemoyo.