Kuchirapa muviri musana wacho muzongoza heniya

Heniya nomuzongoza ari derailing intervertebral dhisiki nokuda atsamwira pamusoro annulus fibrosus uye protrusion. kwete yokupedzisira basa reDare kwakaderera tsandanyama ari musana wayo kukura. Panyaya iyi, chikuru chinangwa kuchirapa jimunasitikisi - ndiko kusimbisa tsandanyama corset shure. Sezvo muchiita shure kurovedza ane herniated Disc, unofanira kudzivisa Kumonyorora mutumbi (mimwe kudzidza zviri bvumidzwa), anorovera uye akasvetuka.

Chii chinonzi heniya?

protrusion Izvi zvemamiriro annulus fibrosus kusvikira Unokanganisa zvaizopedza pulpuznogo chinoumba kurutivi, uyewo kurasikirwa mariri kuburikidza pakakoromoka iri musana mugero. Somugumisiro, mashoko musana iri compressed, murume anotanga kunzwa marwadzo, uye ipapo kwakakanganiswa kushanda zvomukati. Pasinei nokuti heniya anogona kuonekwa munzvimbo ipi zvayo discs, vazhinji ari remuromo uye lumbar nomuzongoza.

zvinokonzera

A heniya hakuitiki pakarepo - ndiwo mugumisiro pezvakaitwa refu kuti kuitika muna nomuzongoza uye muviri. Yokupedzisira achapesana munzira iri rinonyanya vachisimudza unorema uremu hafu-vakakotamisa shure, kunyange haisi chikonzero parinowanika. Heniya - ndiwo mugumisiro kuchinja musana disks, izvo kuitika nokuda kwezvikonzero chakataurwa pazasi.

kunwa utongi

Kana paine mvura kukwana mumuviri iri kutambura kunyanya connective zvinyama, kusanganisira musana discs. Kuti zvizere basa rayo chitubu basa, ivo vane yokufungisisa mvura yavo akarikomberedza zvinyama, apo kana iduku, kwayo kunze, saka kuwedzera mukana wokuti munhu heniya uye chidzoke kumusana marwadzo.

Zvisiri kushandiswa shure

vanhu vose vanofanira kudzidza sei kumira zvakanaka, ugare uye musimudze zviyereso, sezvo kukundikana kuteerera mitemo iyi uye kuparadza Disc.

Kusarovedza muviri

Kuita kurovedza nokuda kwezvikonzero zviviri. Saka, nemhaka nokushingaira kuva tsandanyama uye musana nemarunda kuti vanoritsigira iri inowanzotorwa mamiriro.

Intervertebral discs pashure pemakore 20 vanogamuchira zvinovaka muviri, mukuwedzera, kubvisa siyana tsvina kubudikidza diffusion kubva chero akapoteredza munyama. Zvokuti anobudirira, uye mavhiri "riri pfupi migove" vari, vanofanira rhythmically tsonyera zvishoma. Izvi nyore kuwana uchibatsirwa dzinokosha muviri.

kudzikama kudya

The musana uye intervertebral discs dzose nguva yoku- nokuda zvisaririra zvinhu, izvo kuuya kudya. Anokosha vavo - ndiko phosphorus, calcium, potassium uye magnesium. With kwokushaya kwavo pfupa inova porous, uye intervertebral discs vaparadzwa. The chete nzira kuwanisa nomuzongoza nutritive zvinhu zvakafanira - ndiko kushandiswa zvinhu hwakazara iine chero zvinhu. Pakati pazvo pane: beets, hazelnuts, celery, mupunga, koteji chizi mafuta, pizi, fruit, makabheji, makarotsi.

Protrusion of intervertebral Disc dzinowanzotsigi- yakatanga kwenguva refu, uye siyana yaivhuvhuta zvezvakatipoteredza ezvinhu (kukuvara, vaizoitwazve giravhiti) munhu anonzwa rakapinza kurwadziwa kumashure, izvo zvinogona kufamba ari gumbo kana ruoko. Chinhu chokutanga kuita ichi nyaya - ndeyokubvisa marwadzo, zviri nyore kuti vabudirire apo akarara sandara iri shure ane akapeta gumbeze pasi nemabvi enyu padded uye chinotenderera pakati matauro pasi loin.

Ita zviitwa zvinofanira kwakatanga pakarepo pashure kwemutemo jeko kurwadziwa.

Terms muviri

Kusarudza munhu wenyama kurapa kurovedza vane musana heniya, unofanira kunyatsotevera kuongorora manzwiro avo kuitira kuti ichengetedzwe mutoro pamusoro hunenge disk. Kana uri kuita chimwe chinhu pasina kunetseka, kunofanira vanobatanidzwa zvinonyatsorehwa kunzwisisa. Nokuti muduku inorwadza nezvekufadza vanofanira kuenda vakareruka shanduro kuti zvaunoda kuita zvakanyatsorurama. Kana kurwadziwa hwobva kumisa basa. Pashure 5 mazuva rino, unogona kudzoka. Kana marwadzo akapfuura, rinogona kushandiswa kunzwisisa.

Kunhonga muviri mushure kubviswa munhu herniated Disc, unofanira kudzivisa ukapisa murwi ari shure nekuchirika. Zviito All rinofanira kudzokororwa 2-5 nguva. makirasi Complex inogona kukamurwa dzakasiyana-siyana, izvo zvinosanganisira 1-3 kurovedza uye kuita navo panguva dzakasiyana.

inorema pamusoro musana inofanira kudziviswa, uyewo haana kuita rakakura nesimba. Kuita kunzwisisa kutanga risingamboshandisi mutoro uye amplitude, pamusoro kwenguva, kuvaka.

Unofanira kuita nguva dzose, nokuti ari nomuzongoza nokupora chinhu refu muitiro. Kumhanya muviri - chete kunonoka. In maumbirwo iri zvakaoma vakatsunga zvakananga zvichienderana localization ari heniya.

muzongoza Munotatamura

Kudhonza panyika zvokunamata. Izvi zvinofanira kuitwa zuva nezuva kwemaminitsi 20. Izvi zvinoda munhu kumeso uye yakafara bhodhi, kuti zviri kubatanidzwa pane chimwe mugumo kusvikira fudzi upamhi ngaasungirire ane Kureba anosvika 50 masendimita. Yokumusoro Chikamu bhodhi panguva iyoyowo wakarongwa panguva nekukwirira 130 masendimita kubva paguva (pamusoro sill, tafura). Zvinofanira kuenda, apo wakati agura mumaoko agadzirwa webbing. Vanofanira kugadzirisa pamapfudzi.

Nokuita izvi kuporesa kurovedza musana heniya, tsandanyama zvose muviri kunofanira zvinogoneka kuzorora. Mungarava, unogona kuenda mudumbu kana musana. Panguva iyoyowo, avete shure kwako, pasi namabvi ako vanofanira kuisa piro. Zvakafanira kuti kwacho kwakanga nyarara traction. ari traction simba inogona kugadziridzwa, nokudaro kuchinja pakona kuti mafungiro.

Kudhonza ari mberi kurereka. Kuti kuita kurovedza izvi nokuda seri nomuzongoza heniya, unofanira okurutivi nokutsigira mumabvi dumbu. The cheya rakakodzera, izvo zvinogona nyore akaisa mutsago kutsigira. Chiuno uye pamapfudzi vanofanira akaremberera pasi kubva murwere nomuzongoza nzvimbo inofanira kuenzaniswa redzimba vanobwembura. Zvakakodzera kuparadzira muviri uremu pamabvi, kutsigira pasi nedumbu uye emaoko. Panzvimbo ino, kuzorora uye akadzikama, kunyange kufema.

Achidhonza mumwe lateral mafungiro

Kana kurwadziwa yaitsigira divi chirwere vanodawo zvimwe muviri pamwe musana heniya, ndiko, zvino tiri ongorora. Ndinoda nhema pamusoro utano divi uye nechepasi dambudziko nzvimbo kuisa chinotenderera, riri zvakagadzirwa magumbezi kana nezvifukidzo. kukwirira kwayo kunofanira kupa crick pasina kusanzwa. Panyaya iyi, yokumusoro chikamu mutumbi zvakakodzera kutora zvishoma shure, apo vachiuya mberi kuti chiuno.

Kufamba ose mana. Kuita zviitwa izvi nokuda seri nomuzongoza heniya, unofanira kusimuka pamusoro mana ose, maoko uye ruramisa musana wako uye kukwanisa kufamba mumba. Panguva ruoko sangano asingadi Vanokunga, kuti kunyatsotevera kuongorora mamiriro.

Munotatamura kuseri. Nhema zvakanaka kumusana kwako, ruramisa maoko ako uye makumbo. Usanyanya rutsoka nezvigunwe kudhonza pamusoro, musoro wake uye kusimudza chirebvu kuti chipfuva Stretch.

Exercises yoga

zviitwa zvakadaro lumbar musana heniya, dzakashandisa zvinhu kurapa, batsira kudzikamisa nomuzongoza munhu, kuwedzera tsandanyama simba uye kunzwisisa.

Nhema pasi ari mudumbu rake, maoko pasi pamafudzi. Kumora kusimudza yokumusoro mutumbi, kuti agare pamusoro masekondi 15, ipapo kuombekwa.

Vata sandara kumusana kwako, dhonzai mabvi ako kuna chirebvu chako, clasping emberi dzavo. Panzvimbo ino, vagokungurusa pamusoro shure kwako shure uye mberi.

Avete sandara kumusana kwako, chengeta maoko ako ari kumativi ake, zvinyoronyoro Simudza makumbo hwakakungwa pamabvi, pakati pazvidya ezasi angled pamusoro 90˚. Panyaya iyi, tora zvakarurama ruoko shure, uye rwake rworuboshwe gumbo kutwasanudza. Dzokorora mamwe gumbo uye ruoko.

Avete chete nzvimbo, rerekai gumbo rimwe panguva ibvi, akatambanudza nokuda pahuma yake zvishoma nezvishoma. The chete wodzokorora nevamwe gumbo.

Avete shure kwako, makumbo hwakakungwa pamabvi, ndokuisa pasi, michindwe andikomberedze rezasi gumbo, zvishoma kusimudza musoro wake. Muchiitiko chino, edza kutwasanudza yacho nomuzongoza.

Kuva kuitawo, akaisa pasi makumbo hwakakungwa pamabvi. Zvinyoronyoro Simudza muhudyu kusvikira yakarurama mutsetse kubva pamabvi kuti pamafudzi. Saka kugara masekondi 15.

lumbar muzongoza

Kumboda herniated Disc iri lumbar nharaunda. zviitwa izvi zvakagadzirirwa vanhu, kwenguva refu nguva kutambura kubva heniya.

Dzinofanira nhema sandara kumusana kwake, akapeta maoko ake pamusoro dumbu rake, pamwe makumbo zvishoma vakakotamisa vanofanira kumira pasi. Tambanudzira kuti tsandanyama ari mudumbu, kupfuurira kwako rezasi shure pasi, kufema kunonoka. Dzokorora 15 nguva.

Kuita muchiitwa izvi panguva lumbar nomuzongoza heniya, unofanira nhema kumusana kwako, namaoko enyu areve nhema pamwe pamuviri, uye makumbo kuramba twasu. Upper mutumbi kwakapera, rezasi kwakapinza mashizha vasingadyi kubvisa pasi mubatirire makumbo pasi. nzvimbo iyi vakaramba masekondi 10, yozononokera kudzokera muviri pabasa rayo yepakutanga. Chiitwa ichi inodzokororwa 15 nguva.

Avete shure kwako, isa pasi zvishoma makumbo hwakakungwa. Isai ruoko pabvi rwako rworuboshwe. Left gumbo hwakakungwa, zvishoma nezvishoma nokusimudza naye kubvisa pasi, navamwe kuruoko rworudyi pamusoro pebvi rwake, gumbo hakuuyi pedyo kupa musoro. Panzvimbo ino, taizogara masekonzi gumi. Dzokorora 10 nguva. Dzokorora nedzimwe gumbo uye ruoko.

thoracal muzongoza

Kana uine herniated thoracal nomuzongoza, rinotenda pazasi kungakubatsira chero pavaipfuura chirwere.

Unofanira kugara pachigaro, dhonzai pamusoro kumashure, akaisa musoro wake mumaoko ake uye mukotamise negotsi napo, chisa seri cheya kuti musana, ipapo achisendamira mberi. Dzokorora nguva mana.

Kuti kuita zvinotevera zviitwa kuti seri nomuzongoza heniya, unofanira nhema kumusana kwako, isa pasi mubhokisi zvakaoma chinotenderera, kuti maoko ako shure musoro wako. Bend, ipapo kusimudza yokumusoro chikamu chomuviri wake. Panguva yechiitwa, kufambisa chinotenderera achitevedza nomuzongoza. Ita izvozvo 4 nguva.

Kuva munzvimbo akarara pasi kana akagara, tauro putira pasi mubhokisi, pamwe vakasununguka kumigumo maoko kutora. Kufadza kudhonza tauro pamusoro exhale. Panyaya iyi, makakatanwa matauro kuregeredza inotevera mweya. Dzokorora kagumi.

Muchiitwa pamwe remuromo muzongoza herniation

Chinangwa zviitwa izvi - ndiko kuwedzera mufambo kwemitsipa vertebrae nokudzosa ayo tsandanyama elasticity. Vanofanira kuita nokungwarira zvikuru. Havagoni kuponesa zvakakwana kubva remuromo heniya, kunyange anobudirira mukutanga nzendo chirwere. Dzokorora neimwe muviri kagumi.

Twasu kana kugara pachigaro, maoko akaremberera pasi-siyana pamwe muviri. Zvishoma nezvishoma dzokai musoro wako pakupera rworudyi chinzvimbo, ipapo zvikuru kuruboshwe.

Kugara chete nzvimbo, achiita zvinotevera zvemumusangano. Herniated remuromo nomuzongoza haisi zvakazara kutora nzvimbo, asi Workout ichi unogona kubvisa marwadzo. Unofanira kudzikisa musoro pasi, ndakabata chirebvu chake. Kana anoenda akasununguka, unogona Vaiisa navo pachipfuva pasi.

Twasu kana kugara pachigaro, maoko ake nenzira nomuviri kusiyiwa. Kufambisa musoro shure apo kudhonza chirebvu, uye kuzopedza panguva ino. Musoro haisi tilted.

Gymnastics nokuti pakurapa musana hernias yaifanira pachiimbwa masaja. Pfeka rinokosha corset kuchaunza zvimwe zvikomborero.

Simba ruzivo musana heniya

Chinangwa chikuru chemusha wakadaro muviri - ndiko kuwedzera ropa kuparadzirwa munzvimbo yakaderera musana uye mutsipa. Zvatinosungirwa kuti vanoisa pfungwa dzavo munzvimbo idzi musana.

First unofanira nhema kumusana kwako, vanobwembura tsoka mabvi, maoko akaiswa pamwe muviri. Panguva iyoyowo kuvimba tsoka, mapfudzi nepfudzi mashizha, simudza mbiya uye Pazvibato zvechizarira ari kumusoro nzvimbo kwenguva masekonzi mashoma. Dzokorora kashanu.

Simuka ose mana. Panguva imwe chete simudza nevakomana gumbo uye ruoko, dzibve uye kudzokera kutanga chinzvimbo kuti masekonzi mashoma. Dzokorora ka7 kurovedza izvi.

Herniated remuromo nomuzongoza anomununura kurwadza kwazvo munhu, saka kuti masangano ose zvinofanira kuitwa nokungwarira zvikuru. Nhema pamusoro dumbu rako, isa ruoko pasi chirebvu chake mumwe nomumwe. Simudza maoko, musoro uye muchipfuva, apo pasi pasina vachisimudza mudumbu, chiuno uye makumbo. Bata chinzvimbo ichi 7 seconds. ichi kuita katatu.

A yakagozha Bhaibheri. Dhonza maoko enyu pamwe muviri. Simudza zvose pamafudzi uye musoro, kururamisa maoko kutambanudza makumbo. Dzokera pokutangira chinzvimbo.