Umlobi: John Stephens
Usuku Lokudalwa: 27 Ujanuwari 2021
Ukuvuselela Usuku: 19 Mhlawumbe 2024
Anonim
Yoga complex for a healthy back and spine from Alina Anandee. Getting rid of pain.
Ividiyo: Yoga complex for a healthy back and spine from Alina Anandee. Getting rid of pain.

-Delile

Lapho befuna izindlela zokuphatha i-scoliosis, abantu abaningi baphendukela ekusebenzeni komzimba. Enye indlela yokuhamba ethola abalandeli abaningi emphakathini we-scoliosis yi-yoga.

I-Scoliosis, edala ijika lomgogodla ohlangothini, ivame ukuhlotshaniswa nezingane nentsha, kepha abantu bayo yonke iminyaka banale nkinga. Futhi umgogodla, njengeminye imizimba yethu, ungashintsha ngokuhamba kwesikhathi.

Ukuzivocavoca umzimba, njengokuzijwayeza i-yoga, kungenye yezindlela zokwelashwa udokotela wakho angazincoma ukukusiza ukubhekana nezinselelo nobuhlungu obuhambisana ne-scoliosis.

Lokho kusho ukuthi, kunezinto ezithile okufanele uzicabangele ngaphambi kokuthi ungene ngokulandelana kwe-yoga. Nawa amanye amathiphu nokuhamba ukuze uqalise.

Kungani i-yoga izuzisa i-scoliosis

I-Yoga ingasiza kakhulu kulabo abane-scoliosis, ikakhulukazi inikezwe inhlanganisela yokuguquguquka nokuqina okuyisisekelo okudingekayo ukwenza i-yoga ibonakale kahle, ngokusho kukaSami Ahmed, i-DPT, owelapha ngokomzimba e-The Centers for Advanced Orthopedics.


Yelula futhi uqinise izinhlangothi zomzimba

Lapho uzivocavoca nge-yoga, u-Ahmed uthi izingxenye zomzimba ziyelulwa, kanti abanye baphoqeleka ukuthi benze isivumelwano ngokwenza izindlela ezahlukahlukene zokunyakaza ezidinga ukubambelela endaweni ethile. Lokhu kuvame ukuholela ekunyukeni kokuhamba komgogodla we-thoracic.

Nciphisa ubuhlungu nokuqina

"Uma sibheka umgogodla, ikakhulukazi kulabo abane-scoliosis, sicabanga ngemiqondo emibili maqondana nokuzinza kwayo: ifomu nokuvalwa ngenkani," kusho u-Ahmed.

Ngokuqinisa ukuvalwa kwamandla, okwakhiwa yimisipha nezicubu ezixhumanayo ezigcina umgogodla uhambisane kahle, u-Ahmed uthi uyakwazi ukubona ukwehla kobuhlungu nokuthuthuka komsebenzi jikelele.

Umsebenzi womzimba, njenge-yoga, ungasiza ukukhuthaza ukugcinwa komgogodla ongathathi hlangothi noma ukuthuthukisa ukuqondanisa okuphelele.

Gcina noma uthuthukise isikhundla somgogodla

Eqinisweni, isifundo esisodwa seziguli ezingama-25 ezine-scoliosis sathola ukuthi labo abenza i-Side Plank pose babona ukuthuthuka komgogodla oyinhloko womgogodla (olinganiswa njenge-Cobb angle).


Ukukhombisa ukuthuthuka, ababambiqhaza balolonga ukuma kweyoga amasekhondi angama-90, ngokwesilinganiso sezinsuku eziyi-6 ngesonto, izinyanga ezingaphezu kwezingu-6.

Izinzuzo ezingaba khona zeyoga ye-scoliosis

  • izindawo ezinwebekayo eziqiniswe ukugobeka komgogodla
  • qinisa izindawo ezibuthakathaka ezithinteka isikhundla somgogodla
  • qinisa ingqikithi isiyonke
  • ukuphathwa kobuhlungu
  • ukuthuthukisa ukuhamba nokuguquguquka
  • ukugcina noma ukuthuthukisa isikhundla somgogodla

Kwethulwa i-yoga

Yazi uhlobo lwakho lwe-scoliosis

Uma unentshisekelo yokuzama i-yoga ukunciphisa ubuhlungu nokulungisa ijika lakho, u-Elise Browning Miller, uthisha omkhulu oqinisekisiwe we-Iyengar yoga (CIYT) one-MA kwezokungcebeleka kwezokwelapha, uthi okokuqala udinga ukuqonda ukuthi iyini iphethini yakho ye-scoliosis.

"Ngamanye amagama, badinga ukufanekisa ukuthi iyiphi ijika labo elivela ngemuva futhi baqonde nokujikeleza ngoba uma bengalazi ijika labo, ngeke baqonde ukuthi benze kanjani ukuma ukulungisa ijika," esho. .


Qala ngokuphefumula ngokwazi

Lapho uMiller esebenza nabafundi abane-scoliosis, uqala ngokugxila ekuphefumuleni kwe-yoga ngezindlela ezilula zokuletha umoya ezindaweni ezicindezelweyo, lapho ukuphefumula kuyekethiswa khona.

"Uma kukhona ukuqina okuhlabayo ohlangothini noma ezinhlangothini ezingemuva lapho i-scoliosis iya ngokuya nokujikeleza, khona-ke ukunweba leyo ndawo kunganciphisa ukungakhululeki," uyanezela.

"Le ndlela kufanele ibandakanye ukunciphisa ubuhlungu kanye nokulungisa i-scoliosis," kusho uMiller. Lokho kusho, uyasho ukuthi into ebaluleke kakhulu ukunciphisa ubuhlungu noma ukungaphatheki kahle nokugcina ijika lingabi libi kakhulu, okungenziwa ngendlela eyiyo yeyoga.

Yamukela ukuthi ukuhamba kungahluka ezinhlangothini ezingakwesokudla nangakwesobunxele

UJenni Tarma, onguchwepheshe wezokwelapha iYoga Medicine®, uthi uma usebenzisa i-yoga ukusiza ukuphatha i-scoliosis, kufanele ukhumbule ukuthi ukusatshalaliswa kwezinkinga ezicutshini ezizungezile sekungalingani ngenxa yokugoba komgogodla.

"Ngokuqondile, izicubu ohlangothini lwe-concave lwejika zimfushane futhi ziqinile, kanti lezo eziseceleni kwe-convex zisesimweni esihlala sinde, futhi kungenzeka zibuthakathaka," esho.

Nweba noma uqinise lapho kudingeka khona

Ngokufanelekile, uTarma uthi inhloso ukuvuselela ibhalansi ethile bese uzama ukwenza izinto zivumelane kakhulu ne:

  • ukunweba okuqondisiwe ohlangothini lwe-concave noma olufinyeziwe
  • ukuqinisa ohlangothini lwe-convex noma olwandisiwe

Yeqa ukuma, noma yikuphi ukuma

Ubuye akhumbuze abafundi ukuthi njengoba kungahle kube nemikhawulo ebonakalayo ngokunyakaza okuningana, kufanele uzizwe ukhululekile futhi unikwe amandla wokweqa ukuma okungenzeki noma okukhiqizayo. Kuhlale kubalulekile ukusebenza ngokwamandla akho.

Nikeza umfundisi ikhanda

Kuvamile ukuthi abafundisi bazulazule phakathi nesigaba se-yoga futhi benze ukulungisa ukuma komuntu.

UTarma uthi: “Ukulungiswa kwamandla emakilasini akuyona into engekho etafuleni, kodwa ngingahle ngincome ukuthi umfundisi azi ngokuningiliziwe ngaphambi kwekilasi futhi ngibazise ngokuphelele uma ungathanda ukungalungiselelwa noma yini isizathu. ”

Ukuzijwayeza i-yoga nge-scoliosis

Ngokuphathelene nendlela ye-yoga, uMiller ukhetha i-Iyengar ngoba igxila ekuqondanisweni nasekuqiniseni ukuqwashisa kwangemuva, kanye nokuguquguquka.

"Kuyindlela yokwelapha, futhi, ukukhumbula ingqondo kuyisihluthulelo kulolu hlelo (ukuzindla ngokusebenza) lapho uhlala khona isikhathi eside ngokwanele ukuze ulungele i-scoliosis yakho," uyanezela.

I-Yoga ibhekela i-scoliosis

I-Yoga ibeka ukuthi uMiller uncoma i-scoliosis ifaka phakathi:

  • Isigamu Sokudlulisela Phambili (Ardha Uttanasana)
  • Inja Ebheke Phansi (Adho Mukha Svanasna) enebhande elizungeze umnyango wokudonsa ukwelula umgogodla
  • I-Locust Pose (Salabhasana)
  • I-Bridge Pose (Setu Bandha)
  • Ipulangwe eliseceleni (Vasisthasana)
  • Ukuphakamisa Umlenze Ohlangothini (i-Anantasana)
  • I-Mountain Pose (Tadasana)

Okunye ukuzivocavoca okwelulekayo kwe-scoliosis

Sebenzisa ama-bolsters, ama-roller, noma ezinye izesekeli ukwelula

UMiller unezela ukuthi ukuvulwa okusekelwa emuva, njengokulala phezu kwe-bolster, nokuphefumula kokulungisa, njengokulala ngohlangothi lwakho lapho isihloko se-scoliosis curve singasiza khona. Ivula ukuphefumula futhi ilungise ijika.

Zijwayeze ukuma kwakho

Ukuqwashisa ngezemvelo nakho kubalulekile, futhi uMiller uthi uyayifundisa phakathi kwezimo ezimile, njengase Mountain pose.

Zama ukusonteka okuncane komgogodla nokugoba ohlangothini

Ukunyakaza okulula njengokujikeleza komgogodla nokugoba ohlangothini nakho kungasiza kakhulu ekubhekaneni nokungalingani. Kodwa-ke, uTarma uthi ngenxa ye-asymmetry, lezinhlangano zizoba nzima kakhulu ngakolunye uhlangothi kunolunye.

“Inhloso ukuqeqesha ibanga elingcono lokunyakaza nokusebenza ohlangothini olubuthakathaka. Isibonelo, uma ukuphambukela kwesokudla kuyinselelo enkulu, lelo uhlangothi ebesizogxila kulo, ”kusho yena. Ungenza ukusonta nokugoba ohlangothini ngendlela elula yokuhlala, kungaba phansi noma esihlalweni.

Qinisa umnyombo wakho

Lokho kusho ukuthi, iTarma iyasho ukuthi okungenani omunye umsebenzi kufanele usebenze, okusho ukuthi usebenzisa imisipha yomgogodla kanye neyemuva ukwenza ukunyakaza, ngokungafani nokusebenzisa izandla noma izingalo zakho ukuze uzenzele isikhundla. "Imiphumela yesikhathi eside idinga ukuqiniswa okuthe xaxa ukuguqula umgogodla ube sesimweni sokungathathi hlangothi ngokwengeziwe," uyanezela.

Sebenzela ukuthola ibhalansi, hhayi ukulinganisa

Futhi yize ukulinganisa okuphelele kungahle kungatholakali noma kudingekile, iTarma ithi ukusebenzela kukho kungasiza ekunciphiseni ukungakhululeki futhi kuthuthukise umsebenzi jikelele.

Amathiphu ochwepheshe ngokuqalisa

  • Thola imfundo yangasese. Lapho uqala nge-yoga, uTamra uncoma izikhathi zangasese nomfundisi onolwazi ngaphambi kokubamba iqhaza emakilasini omphakathi. "Umqeqeshi oqeqeshwe kahle angasiza ekuboneni izingxenyeni ezihlanganayo nezingqubuzanayo zomgogodla, anikeze izivivinyo zokwelapha ezifanele, futhi anikeze nokuholwa ngezindlela zokuguqula ezigabeni zomphakathi," kusho uTarma.
  • Zijwayeze nsuku zonke. UMiller uthi ukuzijwayeza nsuku zonke kubalulekile, noma ngabe kungokwesikhashana nje. "Ngokuzibophezela emisebenzini yansuku zonke, ungafundisa futhi wenze uphawu emzimbeni ukuze uthole ukulinganisa okuningi emzimbeni ongenakulinganiswa," esho.
  • Gwema ukuguqula noma ukubangela okulimazayo. Iseluleko sika-Ahmed? Kuwukuhlakanipha ukugwema izikhundla ze-yoga ezibangela ubuhlungu ngaphezu kwezinga 2 esikalini esingu-1 kuye ku-10. “Ngokuvamile, ngithole ukuthi ukuguquguquka kubangela ukudala ubuhlungu obukhulu ngenxa yengcindezi yomgogodla we-thoracic,” kusho yena. .
  • Sebenza ngaphakathi kokuguquguquka kwakho nobubanzi bokuhamba. Uphinde uncoma ukugwema ukubeka ingcindezi emazingeni okuguquguquka komzimba wakho, ikakhulukazi kwabaqalayo. Kufanele futhi unciphise noma ikuphi okulindelwe mayelana nokuthi ukuma kufanele kuzizwe kanjani. "Ngokuhamba kwesikhathi nangokuzijwayeza, wonke umuntu angathuthukisa ukwenziwa kwe-yoga," kusho u-Ahmed.

-Kwaseviet

Dabigatran
Umuthi

Dabigatran

Uma une-fibrillation ye-atrial (i imo lapho inhliziyo i haya ngokungajwayelekile, okwandi a amathuba okuba namahlule emzimbeni, futhi mhlawumbe kubangele imivimbo) futhi uthatha i-dabigatran uku iza u...
Inaliti ye-Reslizumab
Umuthi

Inaliti ye-Reslizumab

Umjovo we-Re lizumab ungadala uku abela okweqile noma oku ongela impilo. Ungathola uku abela okweqile ngenkathi uthola ukumnika noma i ikhathi e ifu hane ngemuva kokumnika ukumi wa.Uzothola umjovo nga...