Osteochondrosis yog ib qho tshwm sim niaj hnub no, hmoov tsis, deb ntawm qhov tsis tshua muaj. Yog tias ua ntej tus kab mob no feem ntau cuam tshuam rau cov neeg laus thiab cov neeg laus, niaj hnub no nws cuam tshuam rau cov hluas. Qhov no feem ntau yog vim kev ua neej nyob tsis zoo los yog kev ua haujlwm tshwj xeeb. Hauv kab lus no, koj tuaj yeem kawm paub ua gymnastics nrog osteochondrosis.
cov ntaub ntawv dav dav
Osteochondrosis feem ntau tshwm sim hauv thaj chaw ncauj tsev menyuam thiab lumbar. Tus kab mob no maj mam thiab tsis ua rau nws tus kheej hnov thaum xub thawj, tab sis nws cov kev tshwm sim yog heev loj, thiab nws muaj peev xwm ncav cuag txoj kev phais ntawm kev kho mob, raws li nyob rau hauv cov ntaub ntawv ntawm hernia thiab protrusion ntawm intervertebral discs. Ua rau kev hloov pauv hauv cov ntaub so ntswg ntawm pob txha mos thiab pob txha, osteochondrosis tuaj yeem ua rau cov hlab ntsha thiab cov hlab ntsha. Ib qho piv txwv tshwj xeeb ntawm qhov no yog mob taub hau thiab kiv taub hau hauv ncauj tsev menyuam osteochondrosis.
Gymnastics rau osteochondrosis rau tus txha nraub qaum yog ib qho cuab yeej zoo rau kev kho thiab tiv thaiv kab mob.
Txhawm rau tiv thaiv thiab kho osteochondrosis ntawm tus txha caj qaum, kev ua haujlwm zoo nrog kev kho lub cev tshwj xeeb yog qhov tseem ceeb. Cia peb saib ze dua ntawm qhov gymnastics yog rau osteochondrosis.
Ntaus ntawm gymnastics
Koj tuaj yeem ua gymnastics ntawm koj tus kheej hauv tsev, lossis koj tuaj yeem mus rau cov chaw kho mob tshwj xeeb. Tab sis nyob rau hauv txhua rooj plaub, ua ntej pib kev tshawb fawb ywj pheej, nws yog ib qho xav kom sab laj nrog tus kws kho mob tshwj xeeb (traumatologist, orthopedist-traumatologist, neuropathologist). Qhov no yog vim lub fact tias cov chav kawm ntawm tus kab mob yog tshwj xeeb rau txhua tus neeg, thiab ib tug neeg mus kom ze yuav tsum tau ob leeg nyob rau hauv lub xaiv ntawm ce thiab nyob rau hauv lub degree ntawm load.
Muaj qee cov cai rau kev ua gymnastics nrog osteochondrosis. Kev tawm dag zog tuaj yeem ua tau txhua lub sijhawm yooj yim. Gymnastics rau osteochondrosis ntawm tus txha caj qaum yog qhov tseem ceeb heev thaum sawv ntxov. Koj tuaj yeem ua ntau yam kev tawm dag zog tam sim ntawd tom qab pw tsaug zog, so rau sawv ntxov chav dej, thiab tom qab ntawd ua tiav cov kev tawm dag zog tas li.
khaub ncaws hnav yuav tsum yog lub teeb, xoob, thiab tsis txias.
Muaj kev tawm dag zog hauv gymnastics rau osteochondrosis ntawm tus txha nraub qaum, uas yog qhov zoo ua thaum hnub ua haujlwm, thaum muaj kev ntxhov siab thiab qaug zog hauv cov leeg ntawm nraub qaum.
Ntxiv rau, nws tseem ceeb heev kom nkag siab tias qhov mob tshwm sim thaum lub sijhawm ua haujlwm,qhov no feem ntau yog lub teeb liab los txo cov load thiab siv zog ntawm kev txav thiab, tejzaum nws, txawm tias yuav tsum tsis txhob siv lawv. Qhov no txhais tau hais tias nyob rau theem no lub cev tseem tsis tau npaj txhij rau kev thauj khoom, nws yuav tsum tau txo qis ib ntus.
Muaj ob peb txoj hauv kev rau kev ua haujlwm physiotherapy rau osteochondrosis ntawm qaum. Piv txwv li, gymnastics rau lub caj dab los yog gymnastics rau cov kab mob lumbar yuav txawv nyob rau hauv ib txheej ntawm ce nyob rau hauv tib txoj kev. Qee tus kws tshaj lij nyiam Shishonin's gymnastics rau ncauj tsev menyuam osteochondrosis.
Txoj cai lij choj
Nws tag nrho yog nyob ntawm tus kheej tus yam ntxwv ntawm lub cev thiab kev nyiam ntawm tus kheej. Qhov tseem ceeb tshaj plaws yog tias gymnastics rau lumbar osteochondrosis los yog lwm yam muaj txiaj ntsig thiab kev lom zem, thiab rau qhov no koj yuav tsum ua raws li ntau txoj cai. Lawv yog cov hauv qab no:
- Kev tawm dag zog ua ntu zus: txhua hnub lossis peb zaug hauv ib lub lis piam, nruj me ntsis rau tib hnub.
- Kev ua kom mob siab rau, ntawm qhov ib txwm ua, tsis muaj kev txav tam sim ntawd, kom meej meej hauv daim ntawv, tsis muaj kev ua haujlwm pib.
- Thaum ua yeeb yam, koj yuav tsum ua raws li koj ua pa, nws yuav tsum tsis txhob ncua.
- Kev sab laj nrog kws kho mob yuav tsum ua ntu zus los tswj cov kab mob thiab kev kho kom zoo.
Txawm li cas los xij, rau tus txha nraub qaum, gymnastics rau osteochondrosis ntawm lub ncauj tsev menyuam, thoracic lossis lumbar tseem yog qhov zoo tshaj plaws, thiab qhov tseem ceeb tshaj, kev kho mob pheej yig.
YCervical osteochondrosis
Raws liRaws li kev txheeb cais, 40% ntawm cov neeg mob muaj hnub nyoog li ntawm 50 mus rau 60 xyoo, raug kev txom nyem los ntawm lub ncauj tsev menyuam osteochondrosis, tus kab mob no twb nyob rau hauv ib qho kev mob hnyav, nrog rau qhov tseem ceeb ntawm tus txha caj qaum thiab kev puas tsuaj. Tom qab 60 xyoo ntawm cov neeg mob zoo li no ntau dua 60%. Thiab kev kho mob tsis tas yuav ua rau muaj kev ntxhov siab hauv qhov no, txawm tias phais. Nws yuav pab kom tsis txhob muaj qhov tsis txaus ntseeg yav tom ntej kev kho mob rau ncauj tsev menyuam osteochondrosis. Kev ua haujlwm ruaj khov ntawm cov kev tawm dag zog pab tiv thaiv cov tsos mob ntawm tus kab mob thiab maj mam kov yeej tus kab mob nws tus kheej.
Shishonin txoj kev kho mob rau lub caj dab nrog osteochondrosis tau tsim los ntawm cov kws kho mob tshwj xeeb hauv tsev kho mob thiab chaw kho mob. Cov txheej txheem yog ua raws li ntau xyoo ntawm kev ua tau zoo.
Hauv qab no koj tuaj yeem pom ntawm daim vis dis aus yuav ua li cas Shishonin lub gymnastics ua rau lub caj dab nrog osteochondrosis ntawm ncauj tsev menyuam.
Txoj cai ntawm kev ua si nawv
Cov ntsiab cai tseem ceeb ntawm kev ua haujlwm kho mob rau caj dab yog raws li hauv qab no:
- Hauv cov tsev kho mob tshwj xeeb, cov kws kho mob vertebrologists ua cov chav kho mob lub cev raws li tus neeg lossis pab pawg npaj. Nws yog qhov zoo dua los pib xyaum kho cov kev tawm dag zog nrog cov chav kawm zoo li no nrog cov kws tshaj lij. Qhov no tuaj yeem ua tau thaum lub sijhawm tshem tawm lossis thaum qhov mob txo qis.
- Cov complexes feem ntau muaj ntau lub kaum os cov kev tawm dag zog, tab sis kev tawm dag zog yog xaiv tus kheej rau txhua tus neeg mob, suav nrog cov ntsiab lus tshwj xeeb ntawm cov kab mob thiab muaj lwm yam teeb meem hauv lub cev.
- Nws raug pom zoo kom pib cov chav kawm nrog qhov tsawg tshaj plaws load thiabntau yam ntawm kev txav. Lub load yuav tsum tau nce zuj zus, dosing. Yog tias koj muab lub nra hnyav rau lub cev tam sim ntawd, tus mob yuav ua rau mob hnyav, thiab raug mob tuaj yeem ua tau.
- Kev tawm dag zog yuav tsum muaj txiaj ntsig thiab pab txhim kho tus mob, thiab yog tias tsis pom qhov no, koj yuav tsum nkag siab txog cov laj thawj thiab, tejzaum nws, hloov cov txheej txheem ntawm kev tawm dag zog. Tab sis koj tsis tas yuav tham txog cov txiaj ntsig tam sim ntawd, txij li kev txhim kho tsis tu ncua tshwm sim tom qab ob peb lub lis piam, lossis txawm tias lub hlis ntawm kev ua qoj ib ce.
- Gymnastics rau osteochondrosis ntawm lub ncauj tsev menyuam yuav tsum tsis txhob ua rau mob ntxiv. Yog hais tias qhov kev tawm dag zog nrog kev nce hauv qhov mob, ces nws tsim nyog rov xyuas lawv nrog tus kws kho mob tshwj xeeb. Kev mob yog ib qho teeb meem ntawm kev ntxhov siab.
- Koj yuav tsum tau sov so qhov chaw mob kom zoo ua ntej pib qoj ib ce (nrog da dej sov lossis phuam so sov). Nws txo cov leeg nro hauv lub ncauj tsev menyuam, txhim kho cov ntshav ncig, pab txo qhov mob thiab ua kom muaj txiaj ntsig ntawm kev cob qhia.
gymnastic exercises
Gymnastics qhia rau lub ncauj tsev menyuam qaum
Cov kev tawm dag zog no yuav pab daws qhov mob ntev hauv thaj chaw ncauj tsev menyuam, koj tuaj yeem ua tib zoo pib ua thaum lub sijhawm mob hnyav, tab sis tseem zoo dua tom qab qhov mob ploj mus. Koj yuav tsum pib qhov kev tawm dag zog nrog tsawg kawg ntawm cov lus rov qab uas koj tuaj yeem ua tau, tom qab ntawd maj mam nce tus lej dhau sijhawm.
- Smoothly tig taub hau ntawm sab laug mus rau sab xis thiab rov qab.
- Peb txo peb lub taub hau thiab ncab peb lub puab tsaig mus rau sab sauv ntawm lub sternum.
- Ntsis koj lub taub hau rov qab, tsis muaj kev txav tam sim.
- Nyob hauv ib qho chaw zaum, nyiam dua hauv lub rooj zaum, tsa koj lub xub pwg nyom kom siab li qhov ua tau, thiab nyob hauv txoj hauj lwm no li kaum tsib vib nas this.
Kev tawm dag zog rau tus txha nraub qaum
Ib txheej ntawm kev tawm dag zog txhim kho txoj kev txav ntawm cov vertebrae ntawm cheeb tsam thoracic, kev ua haujlwm ntawm cov pob qij txha txuas cov tav mus rau lub vertebrae, thiab ua pa.
- Peb coj txoj haujlwm pib, zaum ntawm lub rooj zaum, muab peb txhais tes tso rau ntawm lub taub hau. Tom ntej no, ua pa tob tob thiab khoov rov qab kom koj lub nraub qaum yog nias rau sab nraub qaum ntawm lub rooj zaum. Tom ntej no, lean rau pem hauv ntej thiab exhale.
- IP - pw hauv pem teb, tuav koj txhais tes hauv qab koj lub taub hau, muab cov menyuam me me rau hauv qab lub thoracic qaum (piv txwv li, los ntawm cov phuam qhwv). Peb khoov thiab tsa lub cev sab sauv, coj txoj haujlwm pib.
- IP - zaum. Peb qhwv qhov qis ntawm lub hauv siab nrog ib daim phuam los yog ib daim ntaub haum. Ua ntej peb ua pa tob, tom qab ntawd exhale, thiab lub sijhawm no peb nruj qhov kawg ntawm txoj phuam. So lub phuam thiab exhale.
- Pib txoj hauj lwm - sawv, tsa koj txhais tes saum koj lub taub hau, ob txhais ceg sib nrug. Peb tuav lub dab teg ntawm sab laug tes nrog rau sab xis thiab ua kom qaij rau sab xis, thaum me ntsis sipping tes. Peb rov qab mus rau qhov chaw pib, hloov ob txhais tes thiab qaij mus rau sab laug.
Gymnastics rau lumbar qaum
Qhov gymnastics rau osteochondrosis ntawm tus txha nraub qaum pab tshem tawm cov mob ntev hauv lub lumbosacralchav haujlwm. Kev siv tsis tu ncua pab ntxiv dag zog rau cov leeg nqaij ntawm lub plab, sab nraub qaum, txhim kho lub cev, ua kom cov leeg txhav. Cov kev tawm dag zog tau rov ua dua 10-15 zaug, tab sis koj yuav tsum pib ntawm qhov tsawg kawg nkaus, thiab tom qab ntawd - raws li koj txoj kev noj qab haus huv.
- Pib txoj haujlwm - pw ntawm koj lub nraub qaum, txo koj ob txhais caj npab raws lub cev, nruj koj cov leeg nqaij thiab so kom txaus.
- Pib txoj hauj lwm - pw ntawm koj nraub qaum. Peb tsa lub cev sab sauv, tsis txhob ua kom tsis txhob rub ob txhais ceg hauv pem teb, peb rov qab mus rau PI.
- Pib txoj hauj lwm - pw ntawm koj lub nraub qaum, ob txhais ceg me ntsis khoov ntawm lub hauv caug. Nqa koj sab laug tes rau pem hauv ntej thiab muab tso rau ntawm koj lub hauv caug sab xis. Peb khoov sab xis sab xis, sim tib lub sijhawm los tiv thaiv nws nrog tes. Rov ua tib yam nrog rau lwm ceg.
- Pib txoj hauj lwm - pw tsaug zog, caj npab raws lub cev. Tsis tau nqa koj lub taub hau thiab lub xub pwg nyom los ntawm hauv pem teb, peb hloov peb ob txhais ceg ua ntej mus rau sab laug, ces mus rau sab xis, thaum khoov lub lumbar.
- Pib txoj hauj lwm - peb txhos caug pem hauv ntej ntawm kev txhawb nqa qis, muab peb txhais tes thiab taub hau rau nws. Peb khoov ua ntej nce thiab nqis.
- Pib txoj hauj lwm - tau rau tag nrho plaub. Peb khoov lub nraub qaum ua ntej mus rau sab laug, thiab tom qab ntawd mus rau sab xis.
- Txhawm rau ua qhov kev tawm dag zog no, koj yuav tsum tau txais kab rov tav. Pib txoj hauj lwm - dai ntawm koj txhais tes. Peb pib maj mam tig lub cev ntawm ib sab mus rau sab.
Tom qab ua tiav cov kev tawm dag zog, tshwj xeeb tshaj yog rau thaj tsam lumbar thiab thoracic, so rau ib teev yog qhov tsim nyog.
Spine prophylaxis
Yuav luag txhua tus neeg tom qab zaum ntev hauv chaw ua haujlwm lossis tom qab lub cev muaj zog ntev ntev thaum yav tsaus ntuj xavmob rov qab sib txawv zog.
Qhov no tshwm sim vim qhov tseeb tias nyob rau hauv kev cuam tshuam ntawm kev thauj khoom, cov nqaij ntshiv nce, thiab cov vertebrae txav ze rau ib leeg, tso siab rau cov leeg txha caj qaum thiab cov hlab ntsha. Tag nrho cov no ua rau mob hauv nraub qaum. Txhawm rau tshem tawm qhov mob, koj yuav tsum tau txo cov leeg nro thiab ncab tus txha nraub qaum. yav tsaus ntuj ce rau txha nraub qaum pab nrog qhov no.
prophylactic ce rau nraub qaum
Yog tias koj tsis raug kev txom nyem los ntawm osteochondrosis lossis intervertebral hernia, ces txhawm rau tswj kev noj qab haus huv ntawm koj lub nraub qaum, koj yuav tsum siv sijhawm 10-15 feeb ua ob peb yam yooj yim, tab sis muaj txiaj ntsig zoo heev.
Muaj cov cai uas nws tsim nyog ua raws thaum ua qoj ib ce rau tus txha nraub qaum:
- Txhua qhov kev tawm dag zog yuav tsum tau ua kom maj mam, maj mam, smoothly thiab tsis muaj pob. Zoo heev yog tias koj xav tias qhov ncab ntawm koj cov leeg nraub qaum thiab qaum.
- Txhawm rau ua qhov kev tawm dag zog, koj yuav tsum tau txais txhua plaub, nqus pa thiab me ntsis koov koj nraub qaum, thaum sim saib. Ua qhov kev tawm dag zog no, koj yuav hnov zoo li cov leeg nraub qaum tau ncab raws tus txha caj qaum ntawm hauv qab mus.
- Tuav koj cov pa hauv qhov pose rau ob peb feeb, ces exhale thiab arch koj nraub qaum zoo li miv. Nyob rau tib lub sijhawm, rub lub plab hauv, straining lub plab cov leeg. Tom qab ua tiav qhov no, nias koj lub puab tsaig rau saum koj lub hauv siab thiab tuav koj txhais tes rau ob peb feeb, ces exhale. Qhov kev tawm dag zog no yuav tsum rov ua 8-10 zaug.
- Ua qhov thib obkev tawm dag zog, koj yuav tsum tau pw hauv pem teb, tso koj txhais tes hauv qab koj lub taub hau. Exhale tag nrho thiab khoov koj lub hauv caug sab xis thaum koj nqus pa. Nyob rau tib lub sijhawm, sab laug ceg yuav tsum tau ncaj, nias tus ncej puab rau lub cev. Muab koj lub hauv caug nrog koj txhais tes. Nyob rau hauv txoj hauj lwm no, tuav koj cov pa rau ob peb feeb, tom qab ntawd exhale thiab rov qab mus rau qhov chaw pib pw. Nws yog ib qho tsim nyog ua 5-10 repetitions rau txhua ceg tig.
Qhov kev tawm dag zog no pab txo qhov hnyav hnyav thaum nruab hnub thiab ua lub neej tag nrho, thiab tsis muaj kev qaug zog, mob thiab khaus.
YKev tawm dag zog rau osteochondrosis thiab txha caj qaum
Yog tias tsis muaj cov kab mob, tom qab ntawd txhawm rau kom muaj kev noj qab haus huv rov qab, koj tsuas yog yuav tsum tau ua txhua lub zog kom txo tau qhov qaug zog. Tab sis yog hais tias koj muaj osteochondrosis nyob rau hauv ib qho ntawm cov seem ntawm tus txha nqaj qaum, ces ib tug zoo xaiv complex yog ib qho tseem ceeb, vim hais tias tsuas yog ib ce tshwj xeeb thiab noj zaub mov yuav pab daws tau tus kab mob. Tom qab tag nrho, nws yog ib txwm nyuaj rau kho dua li tiv thaiv tus kab mob. Ib txheej ntawm kev tawm dag zog yuav tsum tau pom zoo nrog tus kws tshaj lij tshwj xeeb raws li kev tshawb fawb kho mob qhia txog qib ntawm kev puas tsuaj ntawm cov ntaub so ntswg. Tsis muaj teeb meem koj tuaj yeem xaiv cov kev tawm dag zog ntawm nws tus kheej, yam tsis muaj kev kuaj pom tseeb. Qhov no tuaj yeem ua mob hnyav rau lub cev.
Kev tawm dag zog nrog hernia ntawm tus txha nraub qaum yog qhov tshwj xeeb. Nws yog ib qho tsim nyog yuav tsum ua tib zoo saib xyuas qhov teeb meem no, vim qhov kev xaiv ua tau zoo tsuas yog muaj txiaj ntsig xwb, tab sis kev xav tsis txaus siab tuaj yeem ua mob thiab ua rau tus kab mob hnyav dua.
tseem ceeb
Txawm li cas los xij, thaum ua ib qho kev tawm dag zog, koj yuav tsum ua raws li cov cai hauv qab no:
- pib nrog qhov tsawg kawg ntawm kev tawm dag zog, maj mam nce lub nra;
- ua tib zoo mloog cov lus teb ntawm lub cev, thiab yog tias qhov no lossis qhov kev tawm dag zog ua rau tsis xis nyob, ces koj yuav tsum tso nws ib pliag thiab sim ua nws dua hauv ib hnub lossis ob hnub.
Txoj kev tawm dag zog lub cev thiab noj zaub mov zoo yuav pab koj nyob zoo siab thiab zoo siab.
Zoo kawg
Nyob rau hauv xaus, nws yog tsim nyog sau cia tias gymnastics rau osteochondrosis ntawm lub hauv siab, lumbar los yog ncauj tsev menyuam yuav tsum muaj nyob rau hauv lub chav kawm ntawm kev kho mob rau tus kab mob no. Tus kws tshaj lij uas tsim nyog yuav tsum xaiv ib tus neeg ua haujlwm rau txhua kis.
