Iwe intervertebral heniya? Exercises kunzwisisa chaiko kurapa kunogona kukubatsira!

Mashoko pazasi wakazvipikira kuna vose vaya vanotambura ichi chisingafadzi uye inorwadza zvirwere zvakadai intervertebral heniya. Exercises zvivanakire vakakamurwa Chirwere. Kutaura zvazviri, pachake nzira dzakawanda dzinoshandiswa pakurapa uye alleviation zviratidzo nehosha, vakabudirira kushandiswa zhinji kurovedza izvi.

Intervertebral heniya: kurovedza nokuda thoracal

zviitwa izvi zvinogona kushandiswa varwere herniated discs chero padanho kwayo kukura. Chinhu chikuru kutsvaka kana kuti kurwadziwa. Vanofanira kuva nechokwadi kudzora.

1. Tora cheya ane backrest simba pasina unopinza makona. Maoko enyu shure musoro wako uye arch shure kwenyu kuitira kuti musana wako kusundwa pamusoro kumashure nechigaro, kana panzvimbo yayo repamusoro mucheto. Akabvuma shure, dzakaonda mberi. Dzokorora nhanho nhatu kana ina nguva.

2. Pane imwe sandara pasi, akavata kumusana kwake, paaiva thorax Tuck pasi shure chinotenderera dhayamita vanenge 10 masendimita uye avhareji neukukutu. Maoko enyu shure musoro wako uye pasi pamusoro platen. Cave mukati, uye ipapo kusimudza ari thoracal nharaunda, kureva, rokumusoro chikamu muviri. Panyaya iyi, panguva vachikotama shure, kufema, uye apo nokusimudza mutumbi - exhale. Dzokorora nhanho 3-4 nguva anozunungusa chinotenderera achitevedza nomuzongoza.

3. Rara kana kugara. Rezasi chikamu pechipfuva kusvikira putira chimedu jira kana tauro uye abate migumo zvose yacho. Befu. Exhaling, kudhonza jira sezvinobvira. Zvakare fema, zvishoma kusunungura makakatanwa yacho. Dzokorora 5-10 nguva.

Herniated discs of lumbar muzongoza: Exercise

Zviitwa muchikamu chino zvichakubatsira kwete kurapwa asiwo kudzivirirwa kwaiita herniated discs.

1. Nhema pasi, kutambanudza achitevedza maoko muviri, zvishoma wakarerekera maoko nemakumbo ako yakaderera. Pasina mweya munomimina kuti abdominal tsandanyama kuva chandagwinyira (tarisisa ndiye ruoko pamusoro mudumbu). Dzokorora nhanho 10-15 zvakare.

2. Vata, achitevedza mutumbi kutambanudza maoko enyu, kudhonza maoko nemakumbo rezasi. Simudza yokumusoro chikamu chomuviri wake, apo nokuchengeta tsoka dzenyu pasi. Batisisa chinzvimbo ichi masekondi gumi, uye ipapo utore pokutangira nzvimbo. Ita 5-10-wechipiri zororo uye vadzokorora 10-15 nguva.

3. Nhema pasi, vanobwembura zvishoma ezasi maoko nemakumbo. Dhonza rwake rworudyi mberi, nepo nekuisa ruoko pabvi rwake rworuboshwe. Wira yenyu akasiya gumbo apo kufurira pamusoro pebvi, sokunge asina kupa nzira gumbo. Usasiya, saka achiedza, masekonzi gumi. Zvadaro kuita 10-15 zororo wechipiri uye vadzokorora 5-10 nguva. Zvadaro kushandura chinzvimbo, kureva, shandisa zvakanaka gumbo rako akasiya yemichindwe. Uyewo, kudzokorora pamusoro kangani, usakanganwa kuzorora, chose Tsandanyama makumbo, maoko uye mutumbi.

Mabatirwo herniated discs ari remuromo muzongoza: Exercise

1. Mira kana kugara nechigaro. Maoko enyu / repasi pamwe mutumbi wake. Tanga kutendeukira musoro wako kuruboshwe uye ipapo zvakanaka. Dzokorora nhanho 5-10 nguva.

2. Mira kana kugara nechigaro. Maoko enyu / repasi pamwe mutumbi wake. Nemusoro yakaderera pasi, kuedza kuomerera chityu chirebvu. Dzokorora nhanho 5-10 nguva.

3. Mira kana kugara nechigaro. Maoko enyu / repasi pamwe mutumbi wake. Zvishoma nezvishoma uye nokungwarira zaprokinte musoro shure, chirebvu akaererana pamufananidzo. Dzokorora nhanho 5-10 nguva.

Herniated, kurovedza nokuda kurapwa iro rave zvinotsanangurwa muchikamu ichi kazhinji pachii kosi chirwere. In chenjera ezvinhu yaifanira nokungwarira. Uyezve, zviri chinodiwa zvakadaro nguva kupfeka uye vanopfeka anokosha kutara bhandeji kwemazuva anoverengeka, iyo yakagadzirirwa kupa rugare tsandanyama kwemitsipa uye vertebrae. Uyewo kupfeka ndiyo kunobatsira kakawanda kuchinja muviri chinzvimbo uye akatambudzika hope.

Intervertebral heniya, rinotenda kubata uye kuderedza zviratidzo izvo dzatakurukura, vanofanira kukubatsira pamusoro pezvakaita nguva dzose uye yakarurama maitiro avo.

utano hwakanaka kwamuri!