Chinzvimbo Chakakwirira Chinobata Sei Hutano?

Zvemukati

• Supine chinzvimbo mukurovedza maitiro
• Kutsvaga kwazvakarerekera musana
• Supine chinzvimbo uye kurara
• Kuvharidzira kufema kufema
• Kubata
• Gastroesophageal Reflux chirwere (GERD)
• Ngozi dzechinzvimbo chakakwirira
• Panguva yekuzvitakura
• Nemamiriro emoyo
• Iine acid Reflux kana GERD
• Kutora

Izwi rekuti “supine chinzvimbo” nderimwe raunogona kusangana naro kana uchinge wakasimudza musoro kana kukurukura mafambiro ekurovedza muviri akasiyana kana nzvimbo dzekurara. Kunyangwe zvinganzwika sezvakaoma, supine inongoreva "kurara nemusana kana nechiso kumusoro," senge paunorara pamubhedha nemusana uye wakatarisa kumusoro kumusoro.

Supine chinzvimbo mukurovedza maitiro

Zvakajairika kuva pachinzvimbo chepamusoro kana uchiita maekisesaizi eyoga uye maPilates kana akasiyana ekufema uye ekuzorora ekurovedza muviri.

Dr. Monisha Bhanote, MD, FASCP, FCAP, katatu-bhodhi chiremba-akasimbiswa chiremba uye Yoga Murairidzi murapi, anoti pane akati wandei ma yoga poses ayo anogona kusanganisira supine chinzvimbo, kusanganisira asi kwete kungogumira ku:

• Bridge Pose (Setu Bandha Sarvangasana)
• Yakagadziriswa Twist (Supta Matsyendrasana)
• Hove Pose
• Yakagadziriswa Butterfly (Supta Baddha Konasana)
• Yakagadziriswa Njiva
• Anofara Mwana
• Supine Yakawedzerwa Gomo Pose (Supta Utthita Tadasana)
• Savasana

Paunenge uchidzidzira izvi zvinzvimbo, unogona kugara uchishandura uchishandisa mabhureki, mabhawster, kana magumbeze ekunyaradza.

Pamusoro pezvo, makirasi mazhinji ePilates anoita kurovedza muviri munzvimbo yepamusoro. Iko kutanga pozi mune mazhinji maPilates pasi kurovedza muviri kunosanganisira kutsvaga kwazvakarerekera musana. Kana muviri wako uri munzvimbo iyi, yako yepakati uye chiuno zvinofanirwa kuve nesimba uye kudzikama.

Kutsvaga kwazvakarerekera musana

1. Kuti uwane kwazvakarerekera musana, tanga nekurara nemusana kumusana kwepamusoro. Nemabvi ako akakotama, chengeta tsoka dzako dzakatsetseka pasi.
2. Tora mweya wakadzika mukati uye rega muviri wako uzorore kana kutsikirira pasi.
3. Sezvo iwe uchifema, shandisa yako abs kumanikidza yako yepazasi musana kupinda pasi.
4. Inhale kusunungura. Kana musana wako ukasimudza kubva pasi, iwe unozonzwa gaka kana yakasikwa curve muzasi yako kumashure. Iyi ndiyo yekusarerekera musana nzvimbo.

Supine chinzvimbo uye kurara

Kurara kwaunoita kunogona kuwedzera nyaya dziripo dzehutano pamwe nekuwedzera mutsipa uye musana kurwadziwa. Kana iwe usina chaicho chakanangana nenyaya dzehutano zvine chekuita nekurara, saka kurara mune supine chinzvimbo hakufanirwe kunge kuri dambudziko. Asi pane zvimwe zvehutano nezvekurapa zvinogona kutonyanya kukura kana iwe ukarara nemusana.

Heano mamwe eanowanzoitika nyaya anoenderana nekurara munzvimbo yepamusoro.

Kuvharidzira kufema kufema

Sekureva kwea, inopfuura hafu yevanhu vese vane zvipingaidzo zvekurara zvekumira (OSA) vanoverengerwa seOSA inoenderana nesupine. Izvi zvinodaro nekuti kune vanhu vane OSA kuva munzvimbo yepamusoro vanogona kutungamira kumatambudziko ekufema ane hukama nekugona kwavo kuwedzera huwandu hwemapapu uye kuwedzera chipfuva kunogona kukanganiswa.

“Izvi zvinoitika sezvo diaphragm nenhengo dzemudumbu dzinogona kutsimbirira mapapu ari padhuze apo imwe inoshanduka kubva pakumira kuenda kumusoro. Nekuda kwekunetsekana nehope, izvi zvinoderedza hunhu hwese, ”anotsanangura Bhanote.

Kubata

Mushure memasvondo makumi maviri nemana ekuberekwa, Bhanote anoti kurara munzvimbo yepamusoro kunogona kukonzera dzungu nekutambudzika kwekufema. Iwe unogona kuwana zororo kubva pane izvi nekurara kuruboshwe rwako kuruboshwe kana kugara panzvimbo yakatwasuka.

Gastroesophageal Reflux chirwere (GERD)

GERD inobata inosvika makumi maviri muzana yevagari vemuAmerica. Nechirwere ichi, mudumbu asidhi inoyerera ichidzokera mudumbu.

Iyo supine yekurara nzvimbo haina kukurudzirwa kune vanhu vane reflux, sezvo supine chinzvimbo chinobvumidza iyo yakawanda asidhi yekukwira kumusoro kweziso uye kugara imomo kwenguva yakareba. Izvi zvinoguma nekurwadziwa pamoyo, uye kunyangwe kukosora kana kudzipwa, uku uchiedza kurara.

Yakareba GERD inogona kupedzisira yaendesa kumatambudziko akawandisa kusanganisira maronda ekubuda ropa uye esophagus yaBarrett. Kuchengeta musoro wemubhedha wako wakasimudzwa kunogona kudzikamisa kumwe kusagadzikana.

Ngozi dzechinzvimbo chakakwirira

Njodzi zhinji dzinosanganisirwa nekuve mune chinzvimbo chepamusoro dzinosanganisirwa nemamwe mamiriro.

Panguva yekuzvitakura

Kana iwe uri nepamuviri uye ukapedza nguva yakawanda wakarara nemusana, pane njodzi yekuti chibereko chinogona kumanikidza yakaderera vena cava, tsinga hombe inotakura de-oxygenated ropa kubva kuzasi kwemuviri kuenda pamoyo. Kana izvi, zvinogona kukonzera hypotension yemunhu ane nhumbu uye nekuderedza kuyerera kweropa kuenda kune fetus.

Kuve mune chinzvimbo chepamusoro uchidzidzira panguva yekuzvitakura kumwe kunetsekana. Sekureva kweAmerican College yeVadzvanyiriri uye maGynecologists, iwe unofanirwa kudzivirira kuve kumusana kwako zvakanyanya sezvinobvira. Paunenge uchiita maPilates kana iyo yoga inofamba, chinja izvo zvinoita kuti uwane nguva shoma kumusana kwako.

Nemamiriro emoyo

Pamusoro pezvo, Dr. Jessalynn Adam, MD, chiremba-akasimbwa chiremba anoshanda mukurapa kwekutanga mishonga yemitambo pamwe neOrthopedics uye Joint Replacement paMercy, anoti vanhu vane congestive moyo kutadza vanogona kunetseka kufema munzvimbo yepamusoro, uye nekudaro, havafanirwe kunyepa flat.

Iine acid Reflux kana GERD

Kungofanana neGERD inogona kukanganisa kurara kwako, inogona zvakare kukonzera zviratidzo mushure mekudya. "Kunyepera kurara mushure mekudya kukuru kunogona kuita kuti acid reflux sezvo ichibvumira zviri mudumbu kupinda mukati medu," anotsanangura kudaro Adam.

Kana iwe uine GERD, iye anokurudzira kudya zvidiki zvidiki uye kuramba wakamira wakamira kwemaminitsi makumi matatu mushure mekudya. Kana iwe uri kuronga pamusoro pekurara munzvimbo yepamusoro, Adam anoratidza kuti usadye padyo kupfuura maawa maviri usati warara kuti udzivise reflux paunenge wakarara supine.

Kutora

Nzvimbo yekumusoro ndiyo imwe yenzira dzinowanzo zorora uye kurara. Icho zvakare chinzvimbo chakakurumbira kana uchiita zvimwe zviitwa panguva yeyoga kana Pilates kirasi.

Kana iwe uine hutano hutano hunowedzera paunenge uri pachinzvimbo ichi, zviri nani kuti uzvidzivise kana kudzikisira huwandu hwenguva yaunoshandisa kumusana kwako.