Ukulungiswa kwe-lordosis yesibeletho: kuyini, izimpawu nokwelashwa

-Delile

• Izimpawu eziyinhloko
• Lapho ukulungiswa kabusha kunzima
• Yelashwa kanjani
• Ukuzivocavoca ngokulungiswa komgogodla wesibeletho
• Ukuzivocavoca 1: Isb. Sika 'YEBO'
• Ukuzivocavoca 2: Ex. ’CHA’
• Ukuzivocavoca 3: I-Creepy Cat X Cat Cat
• Ukuzivocavoca 4: yeqa phansi x roll up
• Ukuzivocavoca 5: Ukwelula

Ukulungiswa kabusha kwe-Lordosisosis yomlomo wesibeletho kwenzeka lapho i-curvature ebushelelezi (i-Lordosis) evame ukuba khona phakathi kwentamo nangemuva ingekho, okungadala izimpawu ezinjengobuhlungu emgogodleni, ukuqina kanye nezinkontileka zemisipha.

Ukwelashwa kwalolu hlobo lokuguqulwa kufanele kwenziwe ngokuzivocavoca kokulungisa, okwenziwa ku-physiotherapy. Izindlela zokwelashwa eziningana zingasetshenziswa, ngokuya ngezidingo zomuntu ngamunye, njenge-Pilates indlela noma i-RPG - ukufundiswa kabusha kwangemuva komhlaba, ngokwesibonelo. Ukusetshenziswa kwezingcindezi ezishisayo namadivayisi we-electrostimulation nakho kunganconywa uma kwenzeka ubuhlungu.

Izimpawu eziyinhloko

Akubona bonke abantu abanokulungiswa komlomo wesibeletho abanezimpawu. Ezimweni ezimnene, vele ubheke umuntu ohlangothini ukuze uqaphele ukungabi khona kwejika le-Lordotic okufanele libe khona esifundeni sentamo.

Kepha uma bekwenza, izimpawu nezimpawu zokulungiswa komlomo wesibeletho ngokuvamile zifaka:

• Ubuhlungu emgogodleni wesibeletho;
• Ubuhlungu maphakathi emuva;
• Ukuqina komqolo;
• Ukwehla kokunyakaza kwesiqu;
• Izinkontileka zemisipha ku-trapezius;
• Ukudonswa kwe-disc okungathuthukela kudiski ye-herniated.

Ukuxilongwa kungenziwa udokotela noma i-physiotherapist lapho ubheka umuntu ohlangothini, ekuhloleni ngokomzimba. Asikho njalo isidingo sokwenza ukuhlolwa kwe-imaging njenge-X-rays kanye ne-MRI scan, kepha lokhu kungasiza uma kunezimpawu, njengokushaywa ikhanda, izingalo, izandla noma iminwe, noma umuzwa ovuthayo, khombisa ukucinana kwenzwa okungenzeka ukuthi kwenzeka ngenxa yediski yomlomo wesibeletho.

Lapho ukulungiswa kabusha kunzima

Ukulungiswa komgogodla wesibeletho kukodwa akuyona inguquko ebucayi, kepha kungadala ubuhlungu, ukungakhululeki esifundeni sentamo, futhi kungakhuphula ubungozi bokuthola i-arthrosis emgogodleni, ngakho-ke ingaphathwa ngendlela eyiyo, ngezikhathi ze-physiotherapy. isidingo sokuhlinzwa.

Yelashwa kanjani

Ukwelapha ukulungiswa komgogodla wesibeletho, kunconywa ukuzivocavoca ukuhamba nokuqiniswa kwemisipha, njengendlela yePilates, ngosizo lwe-physiotherapist. Ngaphezu kwalokho, lapho izimpawu zikhona, kungakhonjiswa ukwenza ezinye izikhathi ze-physiotherapy ukulawula ubuhlungu nokungahambi kahle, lapho izinsiza ezifana nezikhwama ezifudumele, i-ultrasound ne-TENS zingasetshenziswa. Ukusetshenziswa kwamasu wokukhohlisa umgogodla womlomo wesibeletho nakho kukhonjisiwe, njengokudonswa ngesandla komlomo wesibeletho nokwelula imisipha yebhande lehlombe. Kodwa-ke, i-physiotherapist ingakhombisa olunye uhlobo lokwelashwa alubona lufanele kakhulu, ngokusho kokuhlola komuntu uqobo.

Ukuzivocavoca ngokulungiswa komgogodla wesibeletho

Ukuzivocavoca okuningi kungakhonjiswa, ngokwesidingo ngasinye, ngoba ukulungiswa ngokuvamile akuyona ukuphela kokuguqulwa komgogodla, kepha ukulungiswa kwe-lumbar kanye ne-hypomobility yomgogodla wonke nakho kungaba khona. Inhloso yokuzivocavoca kufanele kube ukuqinisa imisipha ye-extensor yomlomo wesibeletho, esentanyeni engemuva, nokwelula imishanguzo yomlomo wesibeletho, esemqaleni. Ezinye izibonelo zokuzivocavoca kwe-Pilates yilezi:

Ukuzivocavoca 1: Isb. Sika 'YEBO'

• Lala ngomhlane imilenze yakho igobile futhi amathe ezinyawo zakho athe cwaka phansi
• Isikhala esincane kufanele sigcinwe phakathi komgogodla we-lumbar naphansi, sengathi kukhona amagilebhisi
• Umuntu kufanele aqaphele ukuthi maphakathi nekhanda kuthinta umhlaba, kanye namahlombe ne-coccyx
• Ukuzivocavoca kuqukethe ukuhudula ikhanda phansi, ukwenza ukuhamba kwe-'Yebo 'endaweni encane, ngaphandle kokukhipha ikhanda phansi

Ukuzivocavoca 2: Ex. ’CHA’

• Esikhundleni esifanayo nokuzivocavoca kwangaphambilini
• Kufanele uhudule ikhanda lakho phansi, wenze ukunyakaza kwe-'NO', endaweni encane, ngaphandle kokukhipha ikhanda lakho phansi

Ukuzivocavoca 3: I-Creepy Cat X Cat Cat

• Esimeni sokusekelwa okungu-4, noma amakati, izandla namadolo kuphumule phansi
• Zama ukubeka isilevu sakho esifubeni bese uphoqa umaphakathi wakho ukuthi abuyele emuva
• Okulandelayo, kufanele ubheke phambili ngenkathi udabula isibunu futhi uhambisa maphakathi emuva emuva, ngokunyakaza okunamandla

Ukuzivocavoca 4: yeqa phansi x roll up

• Ngokuma umile imilenze yakho ihlukene kancane futhi izingalo zakho zikhululekile emzimbeni wakho
• Letha isilevu esifubeni bese ugoqa umgogodla, uguqule isiqu phambili, i-vertebra nge-vertebra
• Shiya izingalo zakho zikhululekile uze uthinte izandla zakho phansi, ungalokothi ususe isilevu sakho kude nesifuba sakho
• Ukuze uvuke, umgogodla kufanele ungavuleki kancane, i-vertebra nge-vertebra ize ime ngokuphelele

Ukuzivocavoca 5: Ukwelula

Esikhundleni sokuhlala, gcina izingalo zakho ezinhlangothini zakho bese uncika intamo yakho ohlangothini ngalunye: kwesokudla, kwesobunxele nangemuva, ukugcina ukwelula cishe imizuzwana engama-30 ngasikhathi.

I-physiotherapist izokwazi ukukhombisa okunye ukuzivocavoca umzimba, ngokwesidingo. Ukuvivinya ngakunye kungaphindwa izikhathi eziyi-10, futhi lapho ukunyakaza kuthola 'lula', ungakhuphula ukuvivinya umzimba ngamathawula, amabhande okunwebeka, amabhola noma enye imishini. Uma uzwa ubuhlungu ngenkathi wenza noma ikuphi kwalokhu kuzivocavoca, kufanele ume ungazivocavoci ekhaya.