Scoliosis Exercises Iwe Unogona Kuita Kumba

Zvemukati

• Mbiri mbiri dzekudzidzisazve
• Zvitatu zviitwa zve scoliosis
• Dzika pasi uye ruoko-ruoko rwunosvika
• Imbwa yekumusoro neyakadzika
• Split stance neruoko kusvika
• Mhando dze scoliosis
• Kugadzirisa yako scoliosis
• Tora woenda nazvo

Mhedziso

Scoliosis inoratidzirwa ne S- kana C-yakaumbwa curve mumuzongoza. Inowanzoonekwa muhudiki, asi inogona zvakare kuuya mukukura. Scoliosis muvanhu vakuru inogona kuitika nekuda kwezvikonzero zvakasiyana siyana, zvinosanganisira genetics, isina kuenzana pelvic nzvimbo, yapfuura musana kana majoini akavhiya, mabvi kana tsoka tsoka, kana kukuvara kwemusoro. Mamwe macurves akadzama kupfuura mamwe. Muzviyero zvine mwero kusvika zvakakomba, scoliosis inogadziriswa kuburikidza nekuvhiyiwa. Kana iwe uchifungidzira scoliosis, iwe unofanirwa kubvunza chiremba wako nezve chirongwa chakakodzera chekurapa.

Takataura naRocky Snyder, mudzidzisi wega uye gadziriso yekurovedza muviri iri muSanta Cruz, California, uyo akataura mashoma ekurovedza muviri kune vanhu vane scoliosis, pamwe nekutambanudza kunogona kubatsira kuvandudza hunyanzvi.

Musiyano uripo pakati peyakajairika musana uye weiye munhu ane scoliosis, anotsanangura, ndeyekuti iyo yekutanga inogona kufamba kubva parutivi kuenda kune rumwe rutivi. Semuenzaniso, paunofamba, musana wako unokotama uye unotenderera kuruboshwe uye kurudyi, pakupedzisira uchidzokera kumashure. Vanhu vane scoliosis vane nguva yakaoma yekufamba mune imwe nzira nekuda kwekudzika kwemuzongoza wavo.

Mbiri mbiri dzekudzidzisazve

Kutsvaga nzira nyowani dzekufamba kunogona kubatsira kudzosera kumwe kusaenzana kwe scoliosis, Snyder anodaro. Anopa nzira mbiri dzekuita izvi. Imwe ndeye kutyaira muviri wako munzira iyo yatove kukotama kutambanudza zvakatowedzera. Izvi zvinogona kukonzera kuti mhasuru iwe yauri kutambanudza kuti udzore shure uye ipfupise zvishoma. Scoliosis inokanganisa kugona kwepakati sisitimu yekubatsira tsandanyama kubvumirana uye kupfupisa. "Unofanirwa kutambanudza mberi kuti uvaunze kune pfupi nzvimbo," anodaro Snyder.

Maitiro echipiri anosanganisira kuita zvakapesana: Kana musana wako ukasendamira kuruboshwe kwako, ingo tsamira kurudyi. Iyi nzira, Snyder manotsi, inoita kunge isingashandewo. Iwo anotambanudzwa akagadzirirwa kubatsira mhasuru idzo dzakasiya lax. "Fungidzira uchitora bhendi rerabha worichengeta rakatambanudzwa kwenguva yakareba wobva wairegedza," anodaro. "Haizive kupfupisa kudzosera kumusoro zvakare."

Zvitatu zviitwa zve scoliosis

Aya anotevera kurovedza anotarisana kune vanhu vane scoliosis. Kurovedza muviri kwakakosha kune hutano hwakakwana, kunyangwe kune vanhu vane scoliosis ine mwero kana yakaoma, Snyder anokurudzira kuongorora kwechiremba kutanga.

Dzika pasi uye ruoko-ruoko rwunosvika

1. Nechero gumbo rinowoneka kwenguva refu kana iwe ukarara nemusana, pinda pabhokisi diki kana nhanho.
2. Deredza gumbo rakatarisana pasi pasi paunenge uchikotama mumabvi.
3. Paunenge uchidzika, simudza ruoko kune rumwe rutivi segumbo rakadzikiswa kumusoro kumusoro sezvinobvira. Semuenzaniso, kana tsoka yekuruboshwe iri kudzika pasi, simudza ruoko rweruboshwe.
4. Ita maviri kusvika matatu seti e5 kusvika gumi reps kudivi iri chete. Usaite chiitiko kune rimwe divi.

Imbwa yekumusoro neyakadzika

1. Munzvimbo yakatetepa yeplank nemaoko ako akatambanudzwa yakatwasuka, sundira chiuno chako kumashure uye kumusoro kumusoro sezvinobvira.
2. Bata izvi kwemasekondi maviri, wobva wadzikisa chiuno chako kumashure kudzika pasi.
3. Edza kudzika pasi sezvinobvira pasina kuzvipa iwe pachako kusagadzikana kana kurwadziwa.
4. Ita maviri kusvika matatu seti e5 kusvika ku10 reps.

Split stance neruoko kusvika

1. Enda kumberi negumbo refu kumberi mune yakati wedzerei kukwira kwetambo.
2. Chengetedza torso yako yakatwasuka sezvinobvira panguva dzese.
3. Tanga kuchinjisa huremu hwako nekumashure, uchibvumira iro kumberi ibvi kukotama paunenge uchinzwa kurema kuchinjikira pairi.
4. Sezvo iwe uchisimudzira huremu hwako kumberi, simudza ruoko rwakatarisana negumbo rako rekumberi kumusoro zvakanyanya sezvinobvira kudenga.
5. Nepo ruoko irworwo rwuri kukwira kumusoro, svitsa rumwe ruoko kumashure nechanza kumusoro zvakanyanya sezvinobvira. Izvi zvinokonzera kuti torso uye musana utendeukire kudivi rerutsoka rwemberi.
6. Ita basa iri chete kudivi iro. Ita maviri kusvika matatu seti e5 kusvika ku10 reps.

Mhando dze scoliosis

Kumwe kurovedza kunogona kupihwa nachiremba kana wekubata muviri kuti akubatsire neyako musiyano wehurongwa, asi haisi nzira yekurapa. Kurapa kwepakati kusvika kune yakaoma scoliosis kunowanzo sanganisira kuvhiyiwa.

Nyoro scoliosis, zvisinei, kazhinji haizodi kurapwa kwakanyanya uye haina kuoneka kune ziso sehumwe kusagadzikana kwekumira. Nyoro scoliosis kazhinji izwi rinoshandiswa kutsanangura scoliosis uko iyo Cobb angle, kana kupindika kwemuzongoza, iri pasi pe20 degrees. Nyoro scoliosis ndiyo inoteerera kurapa kurapwa.

Moderate scoliosis inogona kurapwa nekurovedza muviri zvakare, asi kupfeka kurapa kwakatemerwa brace dzimwe nguva kunokurudzirwa futi. Moderate scoliosis inogona kukura kuita yakaoma scoliosis, inotsanangurwa seyakatsemuka musana pakati pe40 ne45 degrees. Yakanyanya scoliosis inowanzo inoda kugadziriswa nekuvhiyiwa kwepelinha.

Kugadzirisa yako scoliosis

Nyoro scoliosis inowanzo goneswa nekungoita maekisesaizi, kucherechedzwa kwekurapa, uye scoliosis-yakatarwa kurapa kwemuviri. Kune vamwe vanhu vane scoliosis, iyo yoga inokurudzirwawo kudzikisa marwadzo avo uye nekuwedzera kushanduka.

Kuenzanisa scoliosis kunowanzo sanganisira kusimudzira kuti umise musana kubva pakupfuurira kumberi. Zvichienderana nekutenderera kwemuzongoza, chiremba wako anogona kukurudzira kuwedzerwa kuongororwa kwechiremba kana dzimwe nzira dzekurapa.

Kana imwe nguva musana wasvika pane kumwe kupindika, uye kana munhu ane scoliosis asvika pane rimwe zera, kuvhiyiwa kunova nzira yekurapa yakanyanya kukurudzirwa. Kuvhiya kugadzirisa scoliosis kunogona kutora mafomu akati wandei uye kunoenderana nezvinhu zvakasiyana, zvinosanganisira:

• nzira iyo musana wako wakaumbwa
• kureba kwako
• zvingave kana kwete zvimwe zvikamu zvemuviri wako zvakakanganiswa zvakanyanya nekukura kwemuzongoza wako

Tora woenda nazvo

Kurovedza muviri kuri kukurudzirwa zvakanyanya uye zvakanyanya sekurapa kweiyo nyoro kusvika pakuenzanisa scoliosis. Nekushanda nesimba uye kuita zviitwa izvi, unogona kukwanisa kudzora musana wako nekudzora marwadzo aunonzwa nekuda kwe scoliosis yako. Pilates uye yoga maitiro akagadzirirwa zvakanyanya kune avo vane hutachiona hwepelinha kuchinjika inogona zvakare kushanda sekurapa kudzikisira kurwadziwa. Izvo zvakakosha kuti ugare uchiwana maonero eako orthopedist usati watanga scoliosis kurapwa regimen, kunyangwe iyo inosanganisira nyore maitiro. Izvi zvinoona kuti hausi kuzokuvadza marangwanda ako nekuita izvi zviitwa.