Imithambo yomzimba e Ithemba spinal. Into ekufuneka uyazi?

Spine - inkxaso yonke eziphilayo. Nangona kunjalo, ngexesha imithwalo ngesiquphe, izihlalo elide ubenetloni, ukuhlukumezeka, zokufota kakhulu, ukugoba ezibukhali umzimba, ukutya kunye kakuhle ngenxa yofuzo ukuze kwakheke umqolo herniated. Amaninzi ngxaki ejongene ngabantu abangaphantsi kweminyaka engama-45.

Ngophanya nje lweliso, ukuze kubonakale ukuba imisebenzi self-kuqhutywa Ithemba spinal ukuze kuphele iintlungu - le ndlela ilula kwaye fastest ukuphelisa imeko yabo, ngoko akukho mfuneko yokuba uye kwagqirha. Kodwa indlela non-yobungcali kule ngxaki enkulu kuya kuyenza mandundu kuphela le meko.

Wena ungenza ntoni na imithambo kuphela kuthintelo Ithemba vertebral. Kwaye xa Ithemba yomqolo sele ndawo, kufuneka kuqala uye esibhedlele, eliza kunyulwa nge yokuthanjiswa, unyango manual, imoto kwamanzi, yaye emva koko ngamnye ekhethiweyo umthambo ayimfuneko ezibiza kunye physiotherapy (unyango emzimbeni) e Ithemba spinal evela ngomfundisi onamava. Kwakhona ngenxa yonyango sifo, ngokuxhomekeke isidanga yayo oogqirha kuqesha ukusebenza.

Kodwa eyona ndlela isebenzayo ekuthintelweni kunye nonyango lwe Ithemba vertebral na imithambo. Nokungakwazi nefuthe elibi kwalapho. Noko ke, asinguye wonke imithambo lomqolo kwi Ithemba kunokuba luncedo. Umzekelo, kufuneka ukuba ibandakanye amanyathelo ngqwabalala, yaye ntoni contraindicated lo msebenzi linegunya, ukubaleka ezingathandekiyo, ukutsiba kunye inyathelo aerobics. Well kule sifo ukunikela ixesha lokudada elaneleyo, ukuhamba, Ukuskiya, ukukhwela ibhayisikile, ukwenza imithambo rhoqo ngokubanzi. Ukutshaja nge Ithemba spinal kunceda izihlunu zenzelwe isikhundla khange sibi kakhulu kwaye kwakufuneka utyando engxamisekileyo.

Ukugqiba ezo ezifunekayo imithambo kwi Ithemba vertebral, kufuneka ubone ugqirha. Kodwa kukho nezinye izinto ezimbini jikelele nokuqapheleka ukuba unako ukwenza ngokwabo, ngaphandle esichengeni ngowabo. Amvumela ukuba unciphise intlungu. imisebenzi enjalo spinal Ithemba isuti wonke.

1. Indlela nayiphi tyaba (idesika, ibhedi). Ukuguquka ubunzima ezandleni zenu, kancinane kulala phantsi phezu mxholo esifubeni. Inxalenye esezantsi umzimba kufuneka yasenza ngokupheleleyo kwaye ukuba aa Incopho emgangathweni. Ke kancinci uphefumle nzulu esiswini, bamba imizuzwana 4 uwukhuphe kancinci. Worth phindaphinda izihlandlo 7-8. Kwakhona kufuneka bavuke kakuhle kakuhle zokutshintshelwa ubunzima esezandleni zakho. Kuyimfuneko ukuba phinda lo msebenzi izihlandlo 2-3.

2. Fumana phantsi ngamadolo kunye neentende. Umzimba kufuneka eyayingqalene emgangathweni, amadolo kunye izandla - on kobubanzi bamagxa. Empontshwa umqolo kufuneka ube aphambuke womelele ngaphakathi okanye ngaphandle. Ukuba ube ngomqolo cala, nentamo ekhululekile kunye nentloko yakho phantsi. Kwakhona, ukuthatha uphefumle okucothayo esiswini kunye uwukhuphe kade. Yenza chetyrehsekundnuyu umise kwaye kwakhona aphefumle. Phinda amaxesha 7-8, ukwenza 2-3 iiseti.

Imithambo yomzimba Ithemba yomqolo ngexesha exacerbation kufuneka luqhutywe ngononophelo olukhulu. Kungcono ukuyi- de imeko iphucuke. Uqheliso ziqhutywa ukuze uphephe zingabuyi kunye kubola. Ukuba abathile kubo kwakukho iintlungu elibukhali, kodwa ayikwazi ukuqhubeka. Kuvumeleke ubuhlungu nje kancinane, nto leyo ethetha ukuba izihlunu amileyo baqalisa ukusebenza. Yaye khumbula ukuba, nangona yonke imigudu, ukuba asinakulindela ukuba iziphumo eziphathekayo ixesha ngexesha elithile, ezifana kwi lomhlobo, okanye ezo zichazwe kwi-Internet. umzimba nganye yahlukile, nakwimithambo kwiimeko ezahlukeneyo unika isiphumo ezahlukeneyo, nto leyo kugcinwa konke ngokwahlukileyo.