Thaum lub tsev kawm ntawv kuaj mob, ntau tus niam txiv tej zaum yuav "zoo siab" los ntawm kev kuaj pom tsis tau rau lawv tus menyuam - scoliosis. Hmoov tsis zoo, nyob rau hauv peb lub sij hawm qhov teeb meem yuav siv sij hawm nyob rau hauv lub ntiaj teb no tus cwj pwm thiab tshwm sim nyob rau hauv txhua txhua ob tug me nyuam kawm ntawv. Txawm li cas los xij, koj yuav tsum tsis txhob poob siab. Qhov tseem ceeb tshaj plaws yog tsis txhob ncua sijhawm thiab ntsuas qhov tsim nyog, vim muaj ntau yam kev tawm dag zog rau scoliosis hauv menyuam yaus.
Ntau yam ntawm pathology
Ua ntej mus rau kev soj ntsuam ntawm kev tawm dag zog, nws tsim nyog xav txog seb hom scoliosis yog dab tsi.
Nyob ntawm daim ntawv ntawm pathology, tsuas muaj peb ntawm lawv:
- C-zoo li tus. Hom no yog qhov yooj yim tshaj plaws thiab kho tau yooj yim, vim tias tsuas muaj ib qho arc.curvature nyob rau hauv lub lumbar los yog thoracic qaum.
- S-zoo li tus. Qhov no yog ib tug complex version nrog ob arcs qhia nyob rau hauv sib txawv cov lus qhia thiab nyob rau hauv ntau qhov chaw ntawm lub nraub qaum. Qhov no ua rau lub suab nrov ntawm cov leeg txha caj qaum, nrog rau kev ua kom lub cev ntau dhau.
- Z-zoo li tus. Qhov nyuaj tshaj plaws, nyob rau hauv uas tus naj npawb ntawm arcs yog ntau li peb, thiab tag nrho cov yog qhia nyob rau hauv txawv kev qhia.
Raws li qhov hnyav, scoliosis muaj 4 hom, nyob ntawm lub kaum sab xis ntawm curvature:
- I – mus txog 10°.
- II – 11-25°.
- III – 26-50°.
- IV - ntau dua 50°.
Nws tsis tuaj yeem txiav txim siab tus kheej ntawm tus kab mob scoliosis. Tsuas yog tus kws kho mob tuaj yeem kuaj xyuas tiav. Tsuas yog tus kws tshaj lij lub zog tuaj yeem txheeb xyuas qhov tseeb tias tus menyuam muaj scoliosis, nrog rau nws daim ntawv.
Txoj kev tawm dag zog rau scoliosis hauv menyuam yaus
Tag nrho cov kev kho mob ntawm kev txhim kho gymnastics yog sawv cev los ntawm kev sov so, kev tawm dag zog lawv tus kheej thiab qhov kawg. Thov nco ntsoov tias tsuas yog ib tus kws kho mob yuav tsum koom nrog hauv kev xaiv ntawm lub complex, thiab tsis muaj lwm tus. Nws yog qhov teeb meem zoo rau cov neeg laus los kho tus kab mob scoliosis - xav tau kev tawm dag zog asymmetric, uas tseem raug xaiv los ntawm tus kws tshaj lij xwb.
Nws yooj yim dua kom tshem tau qhov teeb meem no thaum yau. Ntxiv mus, cov kev tawm dag zog tuaj yeem ua hauv tsev. Txawm li cas los xij, muaj qee yam kev ua ub no ntawm lub cev uas yog contraindicated nyob rau hauv txhua yam ntawm scoliosis.
Qhov no yog vim li casqhov tseem ceeb ntawm kev xaiv cov kev tawm dag zog rau menyuam yaus los ntawm kws kho mob. Qhov no muaj tseeb tshwj xeeb rau qhov mob hnyav ntawm III lossis IV.
Code of Rules
Thaum ua ib qho kev tawm dag zog rau scoliosis hauv cov menyuam yaus, nws yog ib qho tseem ceeb kom ua raws li qee yam kev cai:
- Txhua tus menyuam yaus, thiab txawm tias tus neeg laus tus neeg mob, xav tau txoj hauv kev rau tus kheej heev.
- Ib txheej ntawm kev tawm dag zog yuav tsum raug xaiv nyob ntawm theem ntawm scoliosis.
- Gymnastics yuav tsum pib nrog qhov tsawg kawg nkaus load, maj mam nce qhov kev siv ntau ntawm cov lus tsa suab.
- Yog tus neeg mob ntsib qhov tsis xis nyob xws li mob nraub qaum, kiv taub hau, palpitations, kev ua ub no yuav tsum raug ncua lossis ncua mus txog rau lub sijhawm tom ntej.
- Nws yog ib qho tseem ceeb uas yuav tsum ua raws li cov chav kawm tsis tu ncua - qhov no yog tus yuam sij rau kev vam meej.
- Kev ncab ntawm tus txha nraub qaum, nrog rau kev sib hloov txav thaum muaj lumbar scoliosis, tsis pom zoo.
- Ua ntej pib ua ib qho kev tawm dag zog, yuav tsum ua kom sov sov txhua lub sijhawm, uas yog qhov yuav tsum tau ua ua ntej.
- Nws raug nquahu kom muab kev kho qoj ib ce nrog lwm txoj hauv kev kho thiab tiv thaiv.
Qhov kev xaiv zoo tshaj plaws yog xaiv cov kev tawm dag zog rau scoliosis ntawm qib 1 rau cov menyuam yaus hauv tsev kho mob thaum cov chav kawm ib leeg lossis pab pawg nyob rau hauv kev saib xyuas ncaj qha ntawm tus kws qhia lossis tus kws kho lub cev. Tom qab kawm tag nrho cov tswv yim ntawm kev noj qab haus huv-kev txhim kho gymnastics, koj tuaj yeem ua koj tus kheej.
Kev xaiv kev tawm dag zog
Nrog rau daim ntawv me me ntawm scoliosis (I degree), koj tuaj yeem ua cov kev tawm dag zog uas yuav tau tham hauvntu txuas ntxiv. Txawm li cas los xij, rau lwm hom kab mob, nws yog ib qho tsim nyog yuav tsum ua tib zoo xaiv qhov txav.
Piv txwv li: nyob rau hauv cov ntaub ntawv ntawm lumbar scoliosis, kev tawm dag zog tso cai rau koj los tsim thiab ntxiv dag zog rau cov leeg nqaij los ntawm sab xis (raws li qhov kev taw qhia ntawm curvature arc). Cov nqaij leeg ntawm sab nraud yuav tsum tau so kom txaus li sai tau. Raws li qhov tshwm sim, cov leeg nqaij yog normalized, thiab cov leeg txha caj qaum yog straightened.
Txhua qhov kev tawm dag zog rau cov menyuam yaus uas muaj tus kabmob scoliosis tuaj yeem muab faib ua ob hom:
- symmetric;
- asymmetric.
Symmetrical loads raug tso cai ua ntawm nws tus kheej, tab sis tsuas yog thaum muaj tus mob scoliosis me me.
Kev xaiv cov kev tawm dag zog asymmetric yog qhov muaj txiaj ntsig ntawm tus kws kho mob uas tuaj koom nkaus xwb. Hauv qhov no, tus neeg mob yuav tsum tau kuaj xyuas nrog X-ray ntawm tus txha caj qaum.
Nrog scoliosis ntawm qib II, nws yog ib qho tsim nyog los ntxiv dag zog tsis yog tsuas yog cov leeg nqaij ntawm lub nraub qaum xwb, tab sis kuj tseem kho cov kab mob uas twb muaj lawm.
Raws li cov xwm txheej nyuaj (III lossis IV degree), ntawm no cov kev kho mob tsis zoo lawm. Kev kho mob nyuaj yog xav tau, uas suav nrog kev kho tshwj xeeb corsets, cov txheej txheem zaws thiab, tej zaum, kev phais.
Forbidden exercises for scoliosis of spine in me:
- dai ntawm kab rov tav;
- pull-up, lift-flip technique;
- virtually txhua yam acrobatic txav;
- kev cob qhia muaj zog, hauvnta siv lub barbell lossis hnyav;
- seev cev thiab ua kis las nrawm;
- virtually any kind of martial art;
- kev khiav deb kuj raug txwv.
Tam sim no nws yog lub sijhawm kom paub txog cov txheej txheem ntawm kev tawm dag zog rau scoliosis.
Cov kev tawm dag zog hauv qab no yog tsim los rau cov neeg mob uas muaj qib I scoliosis. Tsis tas li ntawd, lub complex tuaj yeem ua rau kev tiv thaiv. Qhov tseeb, qhov nyuaj ntawm kev tawm dag zog rau scoliosis hauv cov menyuam yaus pib nrog kev sov so:
- Cia koj nraub qaum tawm tsam lub dav hlau ntsug, uas yuav tso cai rau koj ua kom koj lub cev zoo li qub. Tom qab ntawd, koj yuav tsum tau ua ob peb kauj ruam rau pem hauv ntej, tuav txoj haujlwm kom raug ntawm sab nraub qaum. Ua pa yog arbitrary, txawm.
- Ua ib qho chaw sawv, ob txhais caj npab ntawm koj ob sab, thiab ob txhais ceg sib nrug lub xub pwg dav sib nrug. Ua squats nrog caj npab ncab rau pem hauv ntej, thaum ua kom koj nraub qaum ncaj. Kev tawm dag zog yuav tsum maj mam ua.
- Legs nyob rau hauv tib txoj hauj lwm, hands free. Thaum suav lub sij hawm - ua pa, tsa koj txhais tes; ntawm kev suav ntawm ob - rub-up yog ua; ntawm suav peb - exhale, caj npab qis. Lub nraub qaum yuav tsum ncaj txhua lub sijhawm.
- sawv dua. Khoov ob txhais ceg ntawm lub hauv caug thiab tsa nws kom siab li sai tau. Tuav txoj haujlwm no rau ob peb feeb, thiab rov qab mus rau qhov chaw pib. Tib yam rau lwm ceg. Tag nrho ntawm tsib teev rau ib leeg.
Tib lub sijhawm, txhua qhov kev tawm dag zog rau cov menyuam yaus hauv tsev yuav tsum tau ua tsawg kawg 5 zaug.
Tom qab ua kom sov, koj tuaj yeem txav mus rau qhov tseem ceeb ntawm lub cev.
Basic exercises
Ua kom sov ua tiav, cov leeg nqaij npaj thiab ua kom sov. Tam sim no koj tuaj yeem mus ncaj qha mus rau qhov kev siv ntawm cov kev tawm dag zog tseem ceeb:
- Siv lub supine txoj hauj lwm (ntawm koj sab nraub qaum), tsa koj ob txhais ceg ntawm lub kaum sab xis ntawm 40 °. Tam sim no ua kom muaj kev txav mus los zoo li kev ua haujlwm ntawm txiab. Koj yuav tsum ua 4 teeb.
- Txoj haujlwm pib twb txawv - tag nrho plaub. Tam sim no zaum ntawm koj lub luj taws nrog koj lub pob tw, tom qab ntawd, tsis muaj kev khoov, so koj txhais tes rau hauv pem teb. Hauv txoj haujlwm no, koj yuav tsum txav lub cev mus rau sab laug thiab sab xis, pab nrog koj txhais tes. Kev txav yuav tsum tau ua kom maj mam, nyob rau hauv txhua txoj hauj lwm li 5 vib nas this.
- Txoj haujlwm pib yog tib yam - tag nrho plaub, caj npab thiab txhais ceg xub pwg dav sib nrug. Tsuas yog tam sim no koj yuav tsum ua haujlwm nrog koj nraub qaum: koov thiab khoov. Kev nrawm nrawm li qub.
- Rau qhov kev tawm dag zog no rau cov menyuam yaus, koj yuav xav tau lub hauv ncoo, nyiam dua tsis yog mos, uas koj muab tso rau hauv pem teb thiab pw ntawm koj lub plab. Kaw koj ob txhais tes hauv qab koj nraub qaum. Tam sim no koj yuav tsum tau nqa lub cev kom deb li deb li sai tau, thaum tsis tshaj lub nraub qaum.
- Pose dua - sawv ntawm txhua plaub. Nqa koj sab caj npab mus rau pem hauv ntej thiab koj txhais ceg sab xis rov qab thiab nyob hauv txoj hauj lwm no ob peb feeb. Tom qab ntawd, ua tib yam rau lwm ceg thiab caj npab.
- Coj ib txoj hauj lwm dag nyob rau sab uas qhov curvature tshwm sim. Nws yog qhov zoo dua los muab lub hauv ncoo lossis cushion hauv qab lub duav. Nyob rau hauv rooj plaub no, lub sab sauv ceg yuav tsum tau khoov ntawm lub hauv caug, thaum lub qis ib tug nyob rau hauv tib txoj hauj lwm. Tam sim noTsa koj sab caj npab saum koj lub taub hau, thiab tuav koj lub caj dab qis. Nyob rau hauv txoj hauj lwm no tsawg kawg yog 10 vib nas this. Ces pw saum koj nraub qaum thiab so kom txaus.
Raws li tus naj npawb ntawm kev rov ua dua - xws li thaum sov so, tsawg kawg 5 zaug. Thaum kawg ntawm lub ntsiab complex, koj tuaj yeem mus rau theem kawg.
kawg theem
Kev kho mob scoliosis hauv cov menyuam yaus nrog kev tawm dag zog, kev sib tsoo, lossis ua tiav kev tawm dag zog, ua lub luag haujlwm tseem ceeb. Qhov tseeb yog tias txhua qhov nyuaj yog txuam nrog kev ua haujlwm ntawm lub cev, uas yuav tsum tsis txhob nres tam sim ntawd. Lub hom phiaj tseem ceeb ntawm qhov hitch yog maj mam rov qab lub cev mus rau nws qhov qub qub. Nws yog vim li no tias qhov tseem ceeb ntawm ob qho tib si sov so thiab theem kawg ntawm kev tawm dag zog yuav tsum tsis txhob saib xyuas.
kawg theem:
- Tau zaum, khoov koj lub hauv caug thiab qhwv koj txhais tes ib ncig ntawm lawv. Tsis hloov txoj hauj lwm, pw ntawm koj sab nraub qaum thiab dov ntawm caj dab mus rau lub sacrum. Tus naj npawb ntawm repetitions yog 7 zaug. Qhov no yuav muaj txiaj ntsig zoo rau cov leeg txha caj qaum.
- Ua ib qho chaw sawv ntsug, kaw koj txhais tes hauv qab koj nraub qaum thiab taug kev ntawm koj txhais taw rau 30 vib nas this.
- Tam sim no tsa koj txhais tes thiab taug kev ntawm koj cov ntiv taw rau 30 vib nas this.
- Taug kev hauv qhov chaw nrog lub siab nqa - ib nrab feeb.
Tom qab ua tiav tag nrho cov txheej txheem kev tawm dag zog rau cov menyuam yaus uas muaj tus kab mob scoliosis, yuav tsum so li 20 feeb. Ua kom muaj kev noj qab nyob zoo txhua hnub, koj yuav tsis tas tos ntev rau qhov tshwm sim. Ntawm chav kawm, raug rau kev tawm dag zog kom raug thiab tsis tu ncuachav kawm.
Cervical region
Kev ua qoj ib ce hauv qhov no tso cai rau koj kom tsis txhob poob kev sib koom tes, nrog rau kev txo qis ntawm cov leeg nqaij. Cov kev txav ntawm no yog:
- ntse taub hau qaij thiab tig.
- Kev sib hloov thiab lub xub pwg nyom.
- Paj koj lub plab, tsa koj lub taub hau thiab tsa koj caj dab.
- Nyob rau hauv tib txoj hauj lwm dag, nqa koj lub luj tshib ua ke, nqus pa, exhaling kis rau lawv. Nyob rau tib lub sij hawm, cov xib teg raug kaw nyob rau hauv ib lub xauv ntawm lub nraub qaum ntawm lub taub hau.
Cov chav kawm yuav tsum tau ua 2 lossis 3 zaug hauv ib hnub, ua kom nrawm nrawm. Tus naj npawb ntawm kev rov ua dua ntawm cov kev tawm dag zog no txawv ntawm 10 txog 15 zaug.
S-shaped scoliosis
Nrog rau daim ntawv no ntawm pathology, lub thoracic thiab lumbar qaum yog ib txhij cuam tshuam. Kev tawm dag zog hauv qhov no tso cai rau koj kom ntxiv dag zog rau cov leeg sab nraub qaum. Nyob rau tib lub sijhawm, kev kho mob scoliosis hauv cov menyuam yaus nrog kev tawm dag zog kho mob yog ua tiav ob qho kev qhia:
- Static - qhov tseem ceeb ntawm kev txhim kho cov leeg nqaij.
- Dynamic - nyob rau hauv cov ntaub ntawv no, lawv ntxiv dag zog rau lub cev musculoskeletal.
Nrog rau cov kab mob zoo li no hauv cov menyuam yaus, koj tuaj yeem ua cov haujlwm hauv qab no:
- Tuag koj nraub qaum, tsa koj txhais caj npab rau tib lub sijhawm raws li koj txhais ceg. Tuav txoj haujlwm no rau 10 mus rau 20 vib nas this. Tom qab ntawd, ua tib yam nrog sab caj npab thiab txhais ceg.
- Nyob hauv tib txoj haujlwm pib, tam sim no tsuas yog koj yuav tsum tsa ob txhais ceg thiab caj npab, kho lawv li 5-10 vib nas this.
- Slow-ups - koj tuaj yeem khoov koj lub hauv caug kom txo qis.
Cov kev tawm dag zog tuaj yeem ua tsis tau tsuas yog hauv pem teb, tab sis kuj ntawm inclined simulators, phab ntsa tuav. Raws li kev txheeb cais, kwv yees li 85% ntawm cov menyuam kawm ntawv muaj mob postural.
kev tawm dag zog li cas rau scoliosis?
Nws twb tau ua pov thawj tias tag nrho cov tsim ntawm lub cev, thiab tshwj xeeb tshaj yog tus txha nraub qaum, xaus rau thaum muaj hnub nyoog 20 xyoo. Hauv qhov no, scoliosis yog kho tau zoo tshaj plaws nrog kev tawm dag zog thaum yau lossis hluas.
Lub hom phiaj tseem ceeb ntawm kev tawm dag zog rau scoliosis hauv cov menyuam yaus yog raws li hauv qab no:
- Unload tus txha nraub qaum.
- Kho koj lub cev kom zoo rau qhov qub.
- Txhim kho lub cev corset.
- Txhim kho qhov dav dav ntawm tag nrho lub cev tag nrho, thiab tsis yog cuam tshuam nrog tus txha caj qaum xwb.
Ntxiv rau, cov kev tawm dag zog rau kev kho tus kab mob scoliosis kuj suav nrog kev kho tus kheej, ua luam dej.
YContraindications
Txawm hais tias tag nrho cov txiaj ntsig ntawm kev tawm dag zog kho mob hauv kev tawm tsam scoliosis, muaj qee yam contraindications uas yuav tsum tsis txhob raug saib xyuas. Feem ntau cov xwm txheej zoo li no cuam tshuam nrog cov xwm txheej ntawm lub cev:
- Muaj kab mob ntawm lub plawv, ua pa thiab cov hlab ntsha.
- nce lub cev kub.
- mob hnyav.
- Sudden jumps in ntshav siab.
Qhov no yog lwm qhov laj thawj vim li cas xaiv cov kev tawm dag zog yuav tsum tso siab ncaj qha rau tus kws kho mob. Tsuas yog ib tus kws kho mob tshwj xeeb yuav tuaj yeem sau cov kev tawm dag zog tsim nyog raws li covresearch.
ntsuas kev tiv thaiv
Txhawm rau zam kev txhim kho ntawm tus kab mob scoliosis, tsis txhob quav ntsej txog kev tiv thaiv. Ua li no, nws yog ib qho tsim nyog yuav tsum tsis tu ncua ua cov txheej txheem tshwj xeeb tsim, suav nrog kev tawm dag zog rau nraub qaum nrog scoliosis hauv cov menyuam yaus. Txhua tus ntawm lawv, raws li txoj cai, muaj feem cuam tshuam tsis yog thaum lub sijhawm kho.
Ntxiv rau, cov niam txiv yuav tsum ua tib zoo saib xyuas lawv tus menyuam:
- Nws yuav tsum ua kom lub cev zoo thaum zaum ntawm lub rooj.
- Rooj tog rau tus menyuam yuav tsum xaiv raws li nws hnub nyoog.
- Qhov chaw ua haujlwm yuav tsum teeb kom raug.
- Yuav tsum xaiv cov hnab ev ntawv orthopedic.
- Nyob sab nraum zoov ntau zaus. Txawm li cas los xij, qhov no kuj siv tau rau cov neeg laus.
Yog cov niam txiv ntsib kev kuaj mob scoliosis cuam tshuam nrog lawv tus menyuam, yuav tsum ua raws li txhua tus kws kho mob cov lus pom zoo.
Kev xaiv raws sij hawm los daws qhov teeb meem no yuav txhim kho tus mob ntawm tus txha caj qaum. Ua tsaug rau qhov no, kev txhim kho ntxiv ntawm tus kabmob yuav raug tso tseg.
