5 Yakakurudzira Maekisesaizi Ekurapa Dutu Rekuputika Mumutsipa Wako

Zvemukati

• Chin tucks
• Neck yekuwedzera
• Joint mobilizations
• Trapezius kutambanudza (lateral kutambanudza)
• Scapular marongero akatambanudza
• Chii chisingafanirwe kuita neangu bulging disc mumutsipa wako
• Mimwe mishonga inogona kubatsira ne disc disc
• Nguva yekuona chiremba
• Makiyi ekutora

Neck kurwadziwa chirwere chakajairika chinogona kukanganisa chiitiko chemuviri uye kuita zviitiko zvezuva nezuva zvakaoma kuita.

Kune vamwe vanhu, kurwadziwa kwacho ndekwechinguva uye kunongokanganisa kukanganisika kudiki muhupenyu hwavo. Asi kune vamwe, kurwadziwa kwemutsipa kunogona kuve mugumisiro wechiitiko chakakomba, senge disc disc, iyo inoda chaiyo chirongwa chekurapa kuti unzwe kurerukirwa.

"Dhigi inovhuvhuta inoitika kana vertebral disc, iri pakati peviri musana vertebrae, yakadzvanywa uye inoita kuti disc isundirwe kunze kwayo kwese kwayakaiswa," akatsanangura Grayson Wickham, PT, DPT, CSCS, muvambi weMovement Vault. Iyo disc inowanzo buda kunze kweshure kwemusana, kungave kurudyi kana kuruboshwe.

Mhando dzakasiyana dzesarudzo dziripo dzebhuruu, kusanganisira kurovedza muviri kwaungaita kumba. Heano mashanu nyanzvi-anotenderwa mafambiro aunogona kuitira iyo bulging disc.

Chin tucks

"Ichi chiitwa chakanangana nekudzika kwemutsipa kushanduka, pamwe nekukonzeresa mutsipa wako wemutsipa kuti ufambe uwedzere," akadaro Wickham. Nekufamba kwenguva, izvi zvinogona kubatsira kudzikisa marwadzo uye nekuvandudza simba remutsipa.

1. Gara wakareba kunge uine tambo yakasungirirwa kumusoro kwemusoro wako. Iva nechokwadi chekuti mutsipa wako wakarurama.
2. Zvinyoro nyora musoro wako kumashure. Izvi zvinokonzeresa chirebvu chako kuita tuck, ichiita chin mbiri. Iwe unofanirwa kunzwa mhasuru pasi pechirebvu chako chichiita.
3. Ita gumi kudzokorora, kagumi pazuva.

Neck yekuwedzera

"Nguva zhinji, vanhu vanotya kufamba kana vaine disc disc, asi chiitiko ichi chinobatsira kumisikidza mitsipa yako yemutsipa uye kuratidza kune muviri wako kuti zvakanaka kufamba," akadaro Wickham.

1. Tanga pamaoko ako nemabvi kana pane bhora rekurovedza muviri.
2. Shongedza mutsipa wako kumusoro kusvika padanho uye usarwadziwa.
3. Bata munzvimbo iyi kwemasekonzi matatu, wobva wadzoka kunzvimbo yekutanga, inova mutsipa wakatwasuka.
4. Ita zvekudzokorora gumi, kagumi pazuva.

Joint mobilizations

Iko kubatana kwekubatana kunovavarira wega wega wechibereki vertebrae majoini uye ma discs pakati pezvibatanidzwa. "Chiedza chemutsipa chinogadziriswa senge ichi chakaratidzwa kudzikisa kurwadziwa uye kuwedzera kufamba kwemutsipa nekufamba kwenguva," akatsanangura Wickham.

1. Isa tauro rakapetwa kuseri kwemutsipa wako.
2. Bata magumo maviri ejira, uye tora chero unonoka mune tauro.
3. Zvinyoro kudhonza kumberi nemaoko ako uchiita chirebvu.
4. Dzokera kunzvimbo yekutanga uye dzokorora.
5. Ita gumi kudzokorora, katatu pazuva.

Trapezius kutambanudza (lateral kutambanudza)

"Kutambanudza uku kunogona kubatsira kusunungura iyo yepamusoro trapezius mhasuru, iyo inowanzo kuve yakasimba kana iwe uine kurwadziwa kwemutsipa," anodaro Dr. Farah Hameed, mutevedzeri purofesa wezvekuvandudza uye ekuvandudza mushonga kuColumbia University Medical Center.

1. Wakagara kana wakamira, zvishoma nezvishoma wakamisa musoro wako kuitira kuti uunze nzeve yako padyo nefudzi rako.
2. Bata zvinyoronyoro kwemasekondi gumi kusvika makumi maviri.
3. Chinja kune rimwe divi ubatisise masekondi gumi kusvika makumi maviri.
4. Kana iwe usiri kunzwa zvakanyanya zvekutambanudza, unogona kushandisa zvinyoro ruoko rwako kudhonza musoro wako kuenda kudivi.
5. Ita maseti maviri - mativi ese ari maviri seti - 2 kusvika katatu pazuva.

Scapular marongero akatambanudza

"Kumira kwakashata uye kutenderedza mapendekete ako kumberi kunogona zvakare kuwedzera kumanikidza kwema disc bulges, izvo zvinogona kutungamira mukurwadziwa," akatsanangura Hameed.

"Kuisa scapular kutambanudza kunogona kuwedzera kutambanuka pamberi pechifuva chako, kunatsiridza kuenderana kwako kwese, uye kudzosa mapepa ako epafudzi kumashure mune chinzvimbo chiri nani kuti ubatsire kuzorodza mhasuru dzemutsipa wako," akawedzera.

1. Wakagara kana wakamira, isa minwe yako pamafudzi ako.
2. Rongedza mapendekete ako kumashure uye ushambidze mapendekete ako pasi uye pamwe chete kumashure nemagokora ako akakotama, sekunge urikuyedza kuzviisa pasi nekudzokera kuhomwe yako yekuseri.
3. Bata chimiro ichi kwemasekondi gumi.
4. Dzokorora chiitiko ichi kakawanda mukati mezuva rose, kunyanya kana wanga wakagara kwekanguva.

Chii chisingafanirwe kuita neangu bulging disc mumutsipa wako

Kuita kutambanudza uye kurovedza muviri kwakagadzirirwa zvakanakira rehab zvinangwa yakanakisa yekutarisa mutsipa wako nenzvimbo dzakatenderedza. Izvo zvakati, kune maekisesaizi aunofanirwa kudzivirira kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waitwa,

Wickham anoti kumwe kufamba kwakajairika uye kutambanudza kuti ugare kure nekusanganisira chero kufamba kunoshanda kumanikidza kumutsipa wako, uye chero kufamba kana kutambanudza uko mutsipa wako wakachinjika zvakanyanya.

"Kana iwe uchirwadziwa kubva kubhuki dhisiki mumutsipa, iwe unofanirwa kudzivirira kunorema kusimudza uremu, kunyanya chero chinhu chiri pamusoro, kusvikira chiremba wakuongorora."
- Dr. Farah Hameed, mutevedzeri purofesa wekuvandudza uye mushonga wekuvandudza paColumbia University Medical Center

Iwe unofanirwa zvakare kudzivirira kurovedza muviri kana zvinzvimbo zvinogona kuisa kumanikidza kwakananga pamutsipa, senge misoro yemusoro uye zvigaro zvepafudzi muyoga.

Chekupedzisira, Hameed anoti kudzivirira kwakanyanya kurovedza muviri sekusvetuka uye kumhanya. Chero chipi zvacho chingakonzeresa kuti iwe uite nekukasira kwakapinza kufamba kunogona kuwedzera marwadzo kubva kubulging disc.

Sezvenguva dzose, kana kumwe kufamba kuchiwedzera marwadzo ako kana kuwedzera zviratidzo zvako, rega kuzviita, uye taura nachiremba kana chiremba wepanyama kune mamwe maitiro ekurovedza muviri.

Mimwe mishonga inogona kubatsira ne disc disc

Mukuwedzera kune chero kutambanudza kana kurovedza muviri kwauri kuita uri wega, chiremba wako anogona zvakare kukurudzira kutora nonsteroidal anti-inflammatory (NSAID), senge ibuprofen, kubatsira kubvisa marwadzo uye kuzvimba.

Kurapa kunogona zvakare kusanganisira kushanya kwevhiki nevhiki nachiremba wepanyama uyo anogona kushandisa musanganiswa wekutambanudza, mashandiro emhasuru ekuita, uye maoko-pane echirapa kurapa.

Sekureva kweCleveland Clinic, mune dzakakomba zviitiko, jekiseni rekortisone mumuzongoza rinogona kupa zororo.

"Kune zviitiko apo herniation iri yakaoma zvakakwana iyo kuvhiyiwa kunofanirwa, asi mune zvese zviitiko, zvakanakisa kuyedza kurapwa kwemuviri usati wavhiyiwa," akadaro Wickham.

Nguva yekuona chiremba

Kana iwe uchitove uri pasi pekuchengetwa nachiremba kune disc inoputika, ivo vanogona kunge vaine matanho ekuti iwe uteedzere pakushanyazve. Asi kazhinji, mimwe mireza mitsvuku inoratidza kuti ingangove nguva yekugadzana musangano munguva pfupi.

"Kana zviratidzo zvako zvikasava nani mu1 kusvika kumavhiki maviri kana iwe uine zvine mwero kusvika pakuomarara, kugwinha, kana kutsva kwekunzwa mumutsipa wako mapepa, maoko, kana maoko, unofanirwa kuona chiremba," akadaro Wickham.

Nekuti pane hukama hwepedyo mumuzongoza wedhisiki uye musana tsinga midzi uye musana, Hameed anoti kuva nezviratidzo zveeurologic - sekuramba uchisindama, kurira, kana kushaya simba mumaoko ako - zvinotendera rwendo kuenda kuna chiremba wako kunoongororwa uye kuongorora muviri.

Uyezve, kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona tambo yekumanikidza, unofanirwa kuona chiremba kuti akurumidze kuongorora:

• kuenzanisa kukanganisa
• kubirira nekushandisa kwemaoko ako
• kudonha
• ura kana bladder shanduko
• chiveve uye kurira mudumbu mako uye makumbo

Makiyi ekutora

Kurapa disc inoputika nenzira yakakodzera kunokosha, kunyanya sezvo ma diski anogona kupedzisira aputika. Kuita maekisesaizi uye kutambanudza kwakanyorwa pamusoro inzvimbo huru yekutanga.

Chiremba kana chiremba wepanyama anogona kukubatsira iwe nekuvandudza chirongwa chakanyanyisa chekurovedza muviri kuti ubatsire kugadzirisa chero marwadzo aunganzwa mumutsipa wako uye kusimbisa mhasuru munzvimbo dzakapoteredza.