Tus txha nraub qaum yog qhov txuas tseem ceeb hauv lub cev musculoskeletal. Raws li txhua leej txhua tus paub los ntawm lub tsev kawm ntawv cov chav kawm anatomy, nws muaj cov ntsiab lus sib cais, ntawm cov uas muaj intervertebral discs. Lawv, nyob rau hauv lem, muaj ib tug elastic thiab nyob rau tib lub sij hawm gelatinous core. Nws muaj peev xwm muab thiab nqus dej, ncig los ntawm lub nplhaib fibrous.
Lub hom phiaj ntawm cov discs no yog txhawm rau txhawm rau txha caj qaum, ua kom txoj hauv kev ntawm cov hlab ntsha thiab cov hlab ntsha ntawm cov txheej txheem ntawm cov vertebrae hauv qhov tshwj xeeb.
Lub sijhawm dhau mus, vim kev ua neej nyob, kev laus lossis kev raug mob, cov leeg nraub qaum tsis muaj zog, disc nuclei pib ntsws thiab flatten nyob rau hauv siab. Yog li ntawd, lawv tuaj yeem tawg tag nrho, qhov no yog ib qho hernia intervertebral. Sab laug yam tsis muaj lub ncoo damper txhim khu kev qha, cov vertebrae txav mus rau ib leeg, tuav cov hlab ntsha, nyem cov hlab ntsha, thiab tuaj yeem loj hlob ua ke. Raws li qhov tshwm sim ntawm tag nrho cov no, txiv neejraug mob hnyav yuav luag tas li. Tej zaum nws yuav xav tau kev phais. Tias yog vim li cas nws yuav muaj txiaj ntsig zoo kom paub cov kev tawm dag zog dab tsi yuav tsum tau ua rau qhov hloov pauv ntawm tus txha nraub qaum txhawm rau tiv thaiv. Tom ntej no, xav paub meej.
Nyob tsis ntev los no, ib txoj kev nthuav dav tau siv los kho cov teeb meem ntawm lub cev. Cov hauv paus hniav ntawm cov kev tawm dag zog zoo li no rau kev hloov pauv ntawm tus txha nraub qaum mus tob rau hauv keeb kwm ntawm cov tshuaj. Muaj tseeb tiag, nyob rau hnub ntawd txoj kev tsis tau tsim thiab muaj kev phiv loj heev.
Txwv tsis pub nws tseem hu ua autogravity therapy. Nws lub ntsiab lus nyob rau hauv qhov tseeb hais tias thaum ua ib theem zuj zus ntawm tej ce rau qhov yooj ntawm tus txha nqaj qaum, nws yog ncua. Qhov no tshwm sim los ntawm overcoming nqaij spasm. Nyob rau tib lub sijhawm, cov vertebrae tsiv rov qab mus rau lawv qhov chaw, kab deformations raug kho.
Yog li cov kev tawm dag zog txha caj qaum yog dab tsi? Niaj hnub no, muaj ob txoj kev ncab - qhuav thiab hauv qab dej. Cia peb saib ntxiv.
Txoj kev qhuav
Nws tuaj yeem yog kab rov tav lossis ntsug. Tus txha nraub qaum nrog txoj kev no yog txuas ntxiv nyob rau hauv kev cuam tshuam ntawm tus neeg mob tus kheej qhov hnyav. Lub load ntawm cov leeg yuav tsum nruj me ntsis dosed. Rau txoj kev qhuav, tshwj xeeb simulators, couches lossis traction rooj yog siv. Lawv muab stretching ntawm qhov tsim nyog seem ntawm tus txha nqaj qaum, thiab kuj muaj ib tug ntxiv muaj nuj nqi nyob rau hauv daim ntawv ntawm massage, physiotherapy, thiab lwm yam. Rau ib nrab ib teev ntawm cov txheej txheem, tus neeg mob qhov siab yuav nce los ntawmcm siab. Yog tias muaj scoliosis, traction tuaj yeem ncav cuag plaub centimeters.
Yuav tsum tau sau ib qho tseem ceeb heev. Nyob rau hauv thiaj li yuav ua tiav stretching nyhuv yuav tsum tau khaws cia, nws yog tsim nyog los ntxiv dag zog rau cov leeg corset nyob rau hauv ib tug tshiab theem, i.e. Tom qab cov txheej txheem, ib tug complex ntawm gymnastics, myostimulation, massage, uas yuav pab tau kom ntxiv dag zog rau cov leeg, yuav tsum ua raws li. Yog koj tsis ua li no ces koj yuav tsum tsis txhob nrog tus txha nraub qaum tag.
Tau kawg, cov kev tawm dag zog li no rau kev hloov pauv ntawm tus txha nraub qaum hauv tsev tsis tuaj yeem ua tiav. Txoj kev no sib txuas cov kev kho mob ntawm dej (zoo ib yam, ntxhia, dej hiav txwv) thiab traction nws tus kheej. Piv nrog rau txoj kev qhuav, txoj kev no yog maj mam rau lub cev.
Dej muaj cov nyhuv so ntawm cov leeg, lawv cov spasms txo qis, rov ua kom cov ntshav ncig thiab innervation. Yog li, txoj kev no yog qhov zoo heev hauv kev kho mob ntawm cov hlab ntsha pinched. Underwater traction kuj tau ua pov thawj nws tus kheej hauv kev kho mob ntawm disc protrusion, osteochondrosis.
Kev siv txoj kev no tsis muaj txiaj ntsig rau fusion ntawm vertebrae thiab deformation ntawm tus txha nraub qaum, tom qab tshem tawm ntawm herniated disc.
Kev sib tw hauv qab dej yog ntsug thiab kab rov tav.
Kev tawm dag zog rau txha nraub qaum hauv tsev
Txoj kev tiv thaiv kab mob tuaj yeem ua tiav hauv tsev. Txhawm rau ua qhov no, siv lub txaj ruaj khov, tsa ntawm lub taub hau ntawm lub kaum sab xis ntawm 30-40 degrees, mos ntiv nplhaib siv 15 cm ntev thiab tsib mus rau rau cm dav, uasmuab lawv txhais tes hla. Koj yuav tsum pw li 3-4 teev, nyob rau hauv qhov hnyav ntawm lub cev, tus txha nraub qaum maj mam stretches.
Yuav ua li cas lwm yam kev tawm dag zog muaj los txhim kho tus txha nraub qaum? Koj tuaj yeem siv Swedish phab ntsa rau cov laj thawj no. Ua li no, ib lub rooj tsavxwm du yog hooked rau crossbar, muab tso rau ntawm lub kaum sab xis. Puag, tuav tes ntawm tus ntoo khaub lig. Lub kaum sab xis ntawm inclination thiab lub sijhawm ntawm cov txheej txheem tau nce txhua hnub, thiab ntau zaus hauv ib hnub.
Nco ntsoov tias, ib yam li thaum qhuav thiab hauv qab dej traction, ua kev tawm dag zog rau qhov hloov pauv ntawm tus txha caj qaum lossis lwm yam hauv tsev yuav yog qhov pov tseg ntawm lub sijhawm yam tsis muaj kev siv lub cev uas tsim cov leeg elastic. corset.
YContraindications
Cov dej num no muaj qee qhov contraindications. Kev tawm dag zog rau qhov hloov pauv ntawm lub lumbar qaum, nrog rau lwm qhov ntawm nws, yog contraindicated rau cov neeg muaj kab mob ntawm cov pob txha, rheumatoid mob caj dab, kab mob sib kis thiab cov qog nqaij hlav..
YYoga
Tus txha nraub qaum ua haujlwm tseem ceeb hauv peb lub cev, thiab kev ua haujlwm ntawm ntau lub hauv nruab nrog cev nyob ntawm nws tus mob: lub plawv, lub ntsws thiab lwm yam. Lub luag haujlwm tseem ceeb tshaj plaws hauv nws txoj kev noj qab haus huv belongs rau lub cev kom raug. Rau nws txoj kev tsim, nws yog qhov tsim nyog kom tag nrho cov leeg ntawm peb lub cev muaj zog txaus thiab sib cuam tshuam zoo.
Qhov laj thawj tseem ceeb ntawm cov kab mob tshwm sim ntawm tus txha nqaj qaum yog: kev thauj khoom tsis raug, tshwj xeeb, tsis txaus lossis, qhov sib txawv, kev ua lub cev hnyav heev. Qhov sai duapib ua tib zoo saib xyuas nws tus mob (zoo dua txij li thaum yau), qhov siab dua qhov yuav zam tau cov teeb meem yav tom ntej. Tab sis yog vim li cas lawv tau tshwm sim, tus neeg tsuas yog yuam kom txhim kho nws tus txha nraub qaum.
Ib txoj hauv kev zoo tshaj plaws rau kev tiv thaiv thiab kev kho mob, uas tsis muaj contraindications thaum siv kom raug, yog kundalini yoga. Cov kev ua haujlwm ntawm tus txha nraub qaum rau cov pib tshiab yog qhov pib zoo tshaj plaws vim lawv yooj yim ua.
Cov yam ntxwv tseem ceeb ntawm cov chav kawm yoga yog:
- tsim cov xwm txheej rau kev sawv thiab rov sib koom ua ke ntawm lub zog ntawm peb lub cev (kundalini) nrog lub zog ntawm ntug (prana);
- tsim kom muaj lub cev zoo corset nyob ib puag ncig tus txha nraub qaum, tso cai kom txo qis ntawm nws;
- ntau qhov kev tawm dag zog (asanas) tso cai rau koj xaiv qhov tsim nyog los daws qhov teeb meem tshwj xeeb (tshwj xeeb, tshem tawm qhov mob ntawm qaum);
- dosed (mos) mus kom ze thaum ua haujlwm asanas, pab txhawb rau lawv cov txiaj ntsig zoo tshaj plaws rau peb lub cev, suav nrog tus txha nraub qaum.
Raws li kev tiv thaiv, koj tuaj yeem paub cov kev tawm dag zog yooj yim ntawm koj tus kheej. Vim muaj coob tus asanas thiab lawv muaj ntau haiv neeg, koj tuaj yeem xaiv cov complexes tshwj xeeb uas txo cov load ntawm tus txha nraub qaum, sib npaug ntawm kev txav ntawm ntau pawg leeg thiab, vim qhov no, sib npaug rov ua haujlwm ntawm cov leeg ntawm lub cev. Ua ntau txoj kev tawm dag zog, suav nrog rau lub hom phiaj ntawm kev siv rau kev kho mob (piv txwv li, yoga yog siv rau tus txha caj qaum),xav tau nyob rau hauv kev taw qhia ntawm tus kws tshaj lij.
Tus me nyuam
Tshem qhov hnyav ntawm sab nraub qaum los ntawm kev ncab, ncab tus txha nraub qaum:
- Knees ntawm lub lev - lawv yuav tsum nyob ntawm qhov dav ntawm lub plab, thaum ob txhais ceg txuas nrog, qab koj. Ua pa tob, thaum koj exhale, txo koj lub cev rau koj lub duav.
- Tsim kom ntev koj caj dab thiab qaum.
- Nyob hauv pliaj hauv pem teb, ncab koj txhais caj npab tawm ntawm koj xub ntiag.
- Nyob hauv txoj hauj lwm no 1-3 feeb.
Cat-cow pose
Kev qoj ib ce ntawm caj dab thiab caj dab yooj yooj yim ua. Cov cwj pwm no tso cai rau koj khoov, ncab tus txha nraub qaum, thiab tseem txhawb kev txav mus los:
- Txhua plaub, lub duav tshaj lub hauv caug, lub xub pwg dua dab teg.
- Ntawm maj mam, tso pa tawm, koov koj tus txha nraub qaum, txo koj lub taub hau rau hauv pem teb (miv pose).
- Cia li nqus pa, tsa koj lub taub hau, tom qab ntawd puag koj qaum (tov pose).
- Ua 1-3 feeb.
Nkauj tawm tsam dev pose
Peb txuas ntxiv xav txog kev tawm dag zog hauv kundalini yoga rau qhov hloov pauv ntawm tus txha nraub qaum. Qhov no yog ib txoj hauv kev zoo rau ncab cov leeg, ncej puab:
- Pib me nyuam lub pose, tuav tes rau hauv pem teb, zaum ntawm lub hauv caug thiab tsa lub pob tw, tig rov qab.
- Txhais koj ntiv tes kom dav. Ua haujlwm rauob txhais ceg ncaj, thaum lub pob taws tag rau hauv pem teb.
- Txhob koj lub caj dab thiab saib ntawm koj ob txhais ceg lossis mus txog ntawm koj lub plab.
- Cia li pose rau 1-3 feeb.
Yog tias yoga raug xaiv rau kev kho mob, nws yuav tsum raug coj mus rau hauv tus account tias cov chav kawm no tsis muaj txiaj ntsig tam sim ntawd. Kev cob qhia ntev thiab tsis tu ncua yog xav tau. Nrog asanas tsis tu ncua, cov leeg muaj zog, nrog rau sab nraub qaum, thiab qhov no kuj pab kom ncab tus txha nraub qaum thiab ua tiav lub xeev ntawm kev so ntawm lub paj hlwb. Nyob rau hauv lem, qhov cuam tshuam ntawm nws tuaj yeem txo qhov mob. Tsis zoo li cov tshuaj nrog lawv cov txiaj ntsig sai, kev siv yoga yog txhawm rau tshem tawm cov kab mob, thiab tsis yog cov tsos mob (mob). Tsis tas li ntawd, kev tawm dag zog ua kom raug tsis muaj kev phiv.
Kev ua asanas txhawm rau tshem tawm tus kabmob muaj nws tus yam ntxwv. Yog tias lawv siv rau osteochondrosis, spinal hernia, thiab lwm yam, koj tsis tuaj yeem ua yam koj xav tau lossis tau txais. Kev xaiv cov kev tawm dag zog tsim nyog thiab cov chav kawm yuav tsum tau ua nrog kev koom tes ncaj qha ntawm tus kws tshaj lij. Asanas ua tau qeeb thiab du, nrog ntev so ntawm lawv. Yog tias mob tshwm sim thaum lub sijhawm ua haujlwm, kev cob qhia yuav tsum tau ncua.
Tsis muaj teeb meem koj yuav tsum xyaum yoga ntawm koj tus kheej rau cov kab mob xws li osteochondrosis thiab intervertebral hernia, yam tsis tau sab laj tus kws tshaj lij, vim tias, feem ntau, qhov no tsuas yog ua rau koj tus mob hnyav dua.
