Osteochondrosis ndi matenda wamba. Ngati poyamba anali odwala makamaka anthu okalamba kuposa zaka 35, tsopano mungathe kukumana ngakhale achinyamata omwe ali ndi matendawa. Ndikofunika kuti nthawi zonse muzichita masewera olimbitsa thupi kumbuyo, zomwe zingachepetsa matendawa.
Zochita kumbuyo kumbuyo ndi osteochondrosis wa dera la lumbar
Mtundu wa osteochondrosis wam'mimba ndi mtundu wochuluka kwambiri wa matendawa. Pachifukwa ichi, zochitika za wodwala wam'mbuyo zidzakhala motere:
- atagona kumbuyo pansi, manja pambali pathupi, akugugulira mwendo wakumanja ndikuwukweza. Ndiye yongolani ndi kumasulidwa. Zomwezo ndi phazi lakumanzere. Chitani mphindi imodzi;
- kugona kumbuyo kwanu pansi, manja pambali, kudula miyendo yanu pamodzi, kukweza, kuwongoka, ndikutsika;
- kugona pansi kumbuyo, manja pambali, kupanga zokopa, ngati kuti mukuyendetsa njinga. Choyamba mu mbali imodzi, ndiye kumbali ina. Chitani mphindi imodzi;
- kugona pansi pamsana panu, manja pambali, kuweramitsa miyendo yanu, kudula pansi ndi ndege yopanda malire, tsatirani kayendedwe ka mapazi anu, kutsanzira lumo;
- kugona pansi, manja pambali, kunyamula miyendo yolunjika mmwamba ndikuchita zokopa mu ndege yowona;
- kugona m'mimba mwako, konzani mapazi anu pansi pa manja, manja kumbuyo kwanu. Pa kudzoza, gwedezani mmbuyo, kanikizani pa malo awa pa nkhani 10, mutuluke ndi kutsika. Bweretsani nthawi 10-15;
- kugona pansi pamsana panu, sungani miyendo yanu ndi kuwasandutsa mbali imodzi, ndikuyang'ana-mumzake, ndikupotoza;
- kugona pansi kumbuyo, manja pambali, miyendo ikuwerama, kwezani mapepala pa kudzoza, kuchepetseni mu kutuluka. Bweretsani nthawi 5-10;
- kugona pansi kumbuyo, manja pambali, miyendo molunjika, kumeta miyendo pansi ndi madigiri 45 ndipo popanda kuima, "lembani" chiwerengero chawo mwa dongosolo la 0 mpaka 9.
Zochita zotere kumbuyo ndi msana wa nyumba zingakhoze kuchitidwa mwamtheradi ndi munthu aliyense, kupatula iwo omwe asasamalidwe gawo la osteochondrosis.
Kumbuyo kwabwino: zochita zolimbitsa thupi
Zambiri mwa zochitikazi za kumbuyo ndi khosi kuntchito zikhoza kuchitidwa chimodzimodzi monga kunyumba:
- kukhala kapena kuimirira pamphuno, kumangiriza mutu wako, kubweretsa chifuwa chako pachifuwa chako, kenako pang'onopang'ono, ndi mpweya wako, ukuweramitsa mutu wako kumbuyo. Izi ziyenera kubwerezedwa pang'onopang'ono ndi bwino nthawi khumi;
- kuimirira kapena kukhala, sungani dzanja lanu pamphumi panu kwa masekondi khumi, osasuntha. Mofananamo, mungathe kuchita mbali iliyonse ya mutu;
- kukhala kapena kuimirira, kumangiriza zala zanu mulowe kumbuyo kwa mutu wanu, ndikusunga zitsulo zanu palimodzi. Ikani chinsalu chanu pamaso anu. Kuponyera kumbuyo kwa mutu pamphepete mwa mgwalangwa, kunyamula mmwamba, kuyika pamodzi, mokweza momwe zingathere. Siyani masekondi 10.
Kuphatikiza pa izi, pali masewero olimbitsa thupi kumbuyo ndi khosi, zomwe ziyenera kuchitidwa moyenera:
- atagona mmimba, manja pambali, matabwa. Chinsalu chiri pa mlingo wa thunthu, thupi limamasuka. Pang'onopang'ono, mutembenuzire mutu wanu kumanzere: kumanzere - kupita kumanja - kumanja.
Bwerezani nthawi khumi; - Chitani zochitikazo mofanana ndi zomwe zapitazo, koma ikani manja anu pansi pa chikhomo chanu.
Zochita zina za kumbuyo ndi osteochondrosis
Ngati mukumva kutopa kumbuyo, kuchita masewera kumbuyo kumathandiza kwambiri. Pankhaniyi, sikofunikira kupanga zovuta kwa alendo ena odabwitsa: mungathe kusambira kumbuyo kwanu, m'mimba mwanu, kugwa pansi pa madzi mbali ziwiri, ndi zina zotero. Ngakhale izi zidzakuthandizani msana wanu ndikukuthandizani kumverera kosasangalatsa.
Ngati mulibe malo osamalidwa kwambiri a osteochondrosis, mungathe kuchita masewera olimbitsa thupi ndi kutumiza kumbuyo. Minofu yowonjezereka idzakhala yabwino kwambiri, ndipo msanawo udzanyamula katundu wochepa.