Exercises kudzikamisa sciatic nerve pain

Zvemukati

• Maitiro ekuita anotambanudza maekisesaizi
• Maitiro ekuita ekusimbisa ekudzidzira
• Ndeapi maexercise ekudzivirira panguva yedambudziko

Kusimbisa kana iwe uine sciatica, munhu wacho anofanira kurara pasi, akatarisana uye akasimudza gumbo rakatwasuka, kuti aumbe 45 degree angle nepasi. Kana iwe ukatanga kunzwa kurwadziwa kwakanyanya, kutsva kana kubaya mu gluteal, chidya kana tsoka, zvinonyanya kuitika kuti iwe uchatambura nesciatica, asi chakanakisa kuita kuita kuongororwa pamwe chete nachiremba, uyo anogona kupa mishonga inoderedza kurwadziwa.

Uye zvakare, munhu wacho anogona zvakare kuita zvimwe zviitwa zvinobatsira kubvisa sciatica panguva yekurapa. Aya maekisesaizi emhando mbiri: kutambanudza nekusimbisa uye zvinofanirwa kugara zvichiitwa pasi pekutungamira kwefizotherapist, nekuti zvakakosha kuti uongorore marwadzo uye mhando yemipimo yemunhu wega wega. Mumamiriro ezvinhu akadaro, zvinogona kutodikanwa kubvunza chiremba mazano. Tsvaga kuti kurapwa kwemishonga kunoitwa sei.

Maitiro ekuita anotambanudza maekisesaizi

1. Nhema kumusana uye nerubatsiro rwemaoko ako, uya nebvi rimwe pachipfuva chako, kuchengetedza chinzvimbo ichi kwemasekondi makumi matatu, uku uchitambanudza musana wako wezasi uye uchiita zvimwe chete negumbo, kunyangwe uchingonzwa kurwadziwa mukati rimwe remakumbo;

2. Rara panzvimbo imwechete, bendisa mabvi ako, yambuka rimwe gumbo pamusoro perimwe uye, nemaoko ako, uunze gumbo rakanangana newe, uchengetedze chinzvimbo ichi kwemaminitsi makumi matatu uye dzokorora nerimwe gumbo;

3. Uchiri panzvimbo imwechete kumusana kwako, isa bhandi pazasi petsoka yako uye uunze gumbo rako rakatwasanuka nepose paunogona napo kwauri, kuchengetedza chinzvimbo ichi kweanenge masekondi makumi matatu uye uchidzokorora zvakafanana nerimwe gumbo;

Aya maekisesaizi anofanirwa kudzokororwa kanokwana katatu nguva imwe neimwe, kamwe kana kaviri pazuva.

Maitiro ekuita ekusimbisa ekudzidzira

1. Nhema kumusana kwako, bend makumbo ako uye uunze guvhu rako kumusana kwako, uchiedza kuramba uchifema zvakanaka. Chengetedza ichi chidumbu chedumbu kwemaminitsi gumi uye wozorora zvakakwana;

2. Munzvimbo imwechete, isa mutsamiro pakati pemabvi ako, chengetedza dumbu rekudzvinyirira uye, panguva imwechete, pusha rimwe gumbo kurwisa rimwe, kwemasekonzi mashanu uye kusunungura, dzokorora katatu;

3. Wadaro, tora mutsago kubva pakati pemabvi ako uye wonama gumbo rimwe neumwe uye simudza chiuno chako pasi, uchichengetedza chinzvimbo ichi kweanenge masekondi mashanu uye wozodzika zvishoma nezvishoma kuitira kuisa dorsal, lumbar musana uye gluteus, kudzokorora mafambiro maviri aya kanokwana ka5;

4. Chekupedzisira, gumbo rimwe rinofanirwa kusimudzwa, richiita kona ye90º nepasi, ichidzokorora kurovedza pamwe nerimwe gumbo, uchichengeta zvese kwemasekonzi matatu kusvika mashanu uye wozodzika rimwe panguva.

Tarisa vhidhiyo inotevera uye unzwisise maitiro ekuita aya maekisesaizi:

Ndeapi maexercise ekudzivirira panguva yedambudziko

Kunyangwe kurovedza muviri iri simba rakanaka kutambanudza nekusimbisa nzvimbo yepelvic kuti ibvise marwadzo panguva yekurwiswa kweiyo sciatica, havasi vese vanokurudzirwa. Nekudaro, kurovedza muviri kunofanirwa kudzivirirwa kunosanganisira:

• Squats;
• Kurema kwakafa;
• Dumbu remhasuru rinotambanuka;
• Chero kusimudza huremu kunoisa kumanikidza kuzasi kwako.

Uye zvakare, kurovedza gumbo mune yekurovedza muviri, pamwe nekumhanya kwakanyanya kana chero imwe mhando yechiitiko chemuviri inoisa kumanikidza kumagaro ako kana musana wako wezasi unofanirwawo kudzivirirwa.

Chinhu chakanyanya kukosha ndechekuti iwe ugare uchirovedza muviri kusvika pakurwadziwa, uye haufanire kuedza zvakanyanya, kuti urege kukonzera kutsamwa kwetsinga uye uwedzere kurwadziwa.