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Abin da ke motsa jiki don osteochondrosis na kashin mahaifa

Cervical osteochondrosis cuta ce ta fayafai na intervertebral a wuya. Yana da godiya ga fayafai na intervertebral cewa kashin baya yana kula da sassauci da ƙarfinsa. Tare da osteochondrosis a cikin kashin baya, metabolism yana rushewa kuma fayafai sun rasa elasticity. Wannan yana haifar da wahalar motsawa a cikin kashin mahaifa.

Ɗaya daga cikin manyan abubuwan da ke haifar da osteochondrosis shine rashin motsi na jiki na tsawon lokaci. A sakamakon wannan yanayin, tsokoki na kashin baya ba sa aiki, sabili da haka suna raunana, saboda haka maganin jiki shine muhimmin sashi a cikin jiyya da rigakafin wannan cuta.

Rigakafin osteochondrosis na mahaifa

Don rigakafin, ana bada shawarar yin motsa jiki don ƙarfafa corset na tsoka da kuma hana curvature na kashin baya. Gymnastics kuma yana taimakawa wajen rarraba kaya a kan kashin baya, rage tsufa da lalacewa na guringuntsi da nama na kashi. Akwai ma saitin motsa jiki na motsa jiki don hana spasms da zafi.

Gymnastics yana taimakawa tare da haɗin kai a cikin yaƙi da osteochondrosis na kashin mahaifa.Hakanan ya kamata a yi motsa jiki a matsayin matakan kariya, musamman ga ciwon kai ko juwa.

Bisa kididdigar da aka yi, kashi 30% na ciwon kai yana tasowa daidai saboda osteochondrosis na kashin mahaifa. Osteochondrosis na mahaifa shine dalilin vegetative-vascular dystonia, harin tsoro da sauran yanayi mara kyau.

Hakanan ya kamata a yi motsa jiki ta hanyar waɗanda suka shafe tsawon sa'o'i a kwamfuta, suna danne wuyan su, ko kuma suna rayuwa ta zaman lafiya. Manufar gymnastics ita ce inganta motsi na vertebrae da kuma mayar da elasticity na wuyansa tsokoki.

Contraindications ga yin gymnastics

Jiyya na jiki don osteochondrosis na kashin mahaifa yana daya daga cikin mahimman abubuwan jiyya. Yana inganta sake dawowa a hankali na zagayawa na jini, vertebrae yana komawa matsayinsu na yau da kullum da kuma ƙarfafa kashin baya.

Amma gymnastics kuma yana da contraindications.A ƙasa za mu yi la'akari da lokuta lokacin da ba a ba da shawarar yin gymnastics ba.

  1. A lokacin lokacin cutar da cutar, lokacin da aka bayyana jin zafi.
  2. Zazzaɓi.
  3. m cututtuka na numfashi, mura.
  4. Cututtuka na gabobin ciki na yanayin marasa kamuwa da cuta: ciwace-ciwacen daji, cututtukan zuciya, ciwon hanta, cholecystitis, appendicitis.
  5. Cututtukan cututtuka na tsarin juyayi.
  6. Intervertebral disc herniation.

Bari mu yi la'akari da abin da ba za a iya yin motsa jiki tare da osteochondrosis na mahaifa ba.

  1. Juya kai. Wannan yana sanya matsananciyar damuwa akan ƙananan kashin mahaifa. Wannan na iya haifar da ƙara zafi.
  2. Ayyukan motsa jiki tare da barbells da dumbbells an hana su.
  3. Tura sama.

Hakanan an haramta wasannin motsa jiki, badminton da wasan tennis.

Idan an haramta ayyukan kamar gudu da turawa, to, Pilates don osteochondrosis na mahaifa yana daya daga cikin ingantattun hanyoyin rigakafin.

Ayyukan motsa jiki don osteochondrosis na mahaifa

Kafin yin motsa jiki don osteochondrosis na kashin mahaifakana buƙatar yin dumi:

  • dumama tsokoki tare da ruwan zafi mai zafi - wannan zai taimaka wajen kawar da spasms da kuma fitar da tsokoki mafi kyau;
  • yi tausa mai haske amma mai kuzari na yankin wuyansa. Kula da hankali game da yanayin jiki don kauce wa ciwo;
  • bi da yankin da abin ya shafa tare da gel anti-mai kumburi don rage kumburi.

Hadadden matakan don maganin osteochondrosis ya haɗa da duka magunguna da tasirin hannu akan yankin da ya lalace. Wajibi ne a yi amfani da babban hadaddun darussan warkewa, wanda za mu yi la'akari dalla-dalla a ƙasa.

Zaɓin motsa jiki mai laushi. Ana iya yin wannan ƙaramin hadadden maganin motsa jiki don chondrosis na mahaifa kowace rana. Bari waɗannan darussan su zama motsa jiki na yau da kullun na safe don thoracic da osteochondrosis na mahaifa, wanda za'a iya yi a gida.

Ya kamata ku fara da dumi dumi.Wajibi ne don dumama tsokoki na kashin mahaifa da kuma shirya su don kaya masu zuwa.

Dumama

Kuna iya dumama ta amfani da darussan da ke ƙasa:

  • 1 motsa jiki.IP: tsaye ko zaune, hannaye a tarnaƙi daidai da bene. Lanƙwasa hannaye biyu a gwiwar hannu, tare da hannayenku suna taɓa kafadu. Komawa zuwa IP. Yi 10 motsa jiki-tsawo;
  • Motsa jiki 2.IP: Hannun da aka lanƙwasa a gwiwar hannu, hannayen hannu suna taɓa kafadu. Wajibi ne a yi jujjuyawar madauwari gaba sannan a baya. Yi hanyoyi 5 na kowane bambancin;
  • Motsa jiki 3.IP: tsaye ko zaune, makamai tare da jiki. Jujjuyawar madauwari a cikin kafada baya da gaba tare da lankwasa ƴan gwiwar hannu. Yi sau biyu, 5-10 motsi a cikin sassan biyu;
  • Motsa jiki 4IP iri ɗaya ne kamar a cikin motsa jiki na baya: an lanƙwasa hannaye a gwiwar hannu, an shimfiɗa ƙasa. Hannun hannu zuwa tarnaƙi, daidai da bene. Tsaya a wannan matsayi na 5 seconds, komawa zuwa IP. Yi sau 7-10.

Ayyukan isometric

Bayan dumama, zaku iya fara yin gymnastics na isometric. Ma'anar wannan fasaha shine cewa kai da wuya ba su da hannu a duk motsi. Waɗannan su ne ƙananan motsa jiki, ana ba da izini ko da a lokacin mummunan lokaci na cutar, saboda lokacin da aka yi su, vertebrae ba zai iya motsawa ba kuma guringuntsi ba ya ji rauni.

Cervical osteochondrosis yana buƙatar motsa jiki na warkewa

Dole ne a yi duk motsa jiki daga IP (matsayin farawa) tsaye ko zaune akan stool, tare da kai da wuya ba motsi. Lokacin aiwatarwa: 5 seconds, adadin hanyoyin: 2-5.

Motsa jiki:

  1. Wajibi ne don haɗa hannayenku a cikin "kulle" kuma sanya su a goshin ku. Danna kan goshinka yayin da kake jurewa da kai.
  2. Matsar da "kulle" iri ɗaya zuwa bayan kan ku kuma yi matsi da hannuwanku, yayin karkatar da kan ku gaba. Haka kuma ku yi tsayin daka, kar ku ƙyale tafukanku su karkata kan ku.
  3. Sanya tafin hannunka na dama akan kuncinka na dama sannan ka danna dashi kamar kana kokarin karkatar da kanka zuwa gefe. A lokaci guda, kiyaye tsokoki na wuyan ku. Yi haka a gefen hagu.

Yi waɗannan motsa jiki kullum. Wannan karamin hadadden maganin motsa jiki don chondrosis na mahaifa zai inganta jin daɗin ku da dawo da motsi.

Motsa jiki mai ƙarfi

Idan ba ku fuskanci ciwo mai tsanani da rashin jin daɗi mai tsanani a cikin wuyansa ba, za ku iya fara yin hadaddun hadaddun - waɗannan su ne mafi tasiri darussan don rigakafin osteochondrosis na mahaifa.

Dole ne a yi su don haɓaka kewayon motsi da ƙara yawan jini.

Bambance-bambancen gymnastics mai tsauri shine cewa ana yin duk atisayen a hankali a hankali, maimaitawa 5-10 a duka kwatance. IP: tsaye ko zaune akan kujera.

Motsa jiki:

  1. Juya kai hagu da dama. Yayin yin motsi, ja da haƙar ku, kamar kuna ƙoƙarin ganin abin da ke bayan ku.
  2. Kai ya karkata hagu da dama. Yayin da kake lanƙwasa, shimfiɗa tare da saman kai don haifar da jin dadi na shimfiɗa tsokoki.
  3. Yana karkatar da kai baya da baya.
  4. Motsi na madauwari. Yayin da kake motsawa, ja shi a wuyanka.
  5. Ka karkatar da kan ka kadan baya kuma daga wannan matsayi juya shi kadan zuwa dama da hagu.
  6. Ɗaga kafaɗun ku kamar yadda zai yiwu kuma ku riƙe su a wannan matsayi na tsawon daƙiƙa 10, sannan ku shakata kuma ku rage su.

Motsa jiki don ciwon wuyansa

Akwai saitin motsa jiki don jin zafi a cikin kashin mahaifa:

  1. A cikin IP, zaune a kan kujera, baka baya, gyara kafadu, shimfiɗa wuyanka, jin dadi, shakatawa. Yi sau 10-15.
  2. Matsar da kanku baya, kai haƙar ku zuwa wuyan ku, riƙe na ɗan daƙiƙa kaɗan.
  3. Miqe wuyanka ka duba sama, ka tsaya a wannan matsayi. Yi sau 10-15.
  4. Lankwasawa baya. Tsaye tsaye, sanya hannayenka a kan ƙananan baya kuma ka lanƙwasa baya. Yi sau 10.
Saitin motsa jiki don osteochondrosis na kashin mahaifa

Ayyukan motsa jiki don ƙarfafa tsokoki na wuyansa

Lokacin da m lokaci ya wuce, kana buƙatar fara ƙarfafa tsokoki na wuyansa. Don yin wannan, akwai kuma yawan motsa jiki da za ku iya yi kowace safiya don zama ma'abucin wuyansa mai kyau da lafiya.Saitin motsa jiki don ƙarfafa tsokoki na wuyansa:

  1. Taɓa haƙar ku zuwa ƙirjin ku, yayin da kuke shimfiɗa wuyanku kuma ku isa saman kan ku zuwa rufi.
  2. Ɗaga kai kaɗan, yi tare da girman 2-3 cm. Lokacin nodding, juya kan hagu da dama a hankali.
  3. Dago kai kadan ka hadiye miya sau 5.
  4. Kunna kunne zuwa kafada.

Motsa jiki na baya

Kar ka manta cewa maganin osteochondrosis na buƙatar haɗin kai. Idan akwai ciwo a wuyansa da iyakacin motsi a cikin wannan yanki, to yana da daraja kula da baya -fara yin motsa jiki na baya don osteochondrosis, aƙalla don rigakafi.

  1. Yi kwangilar tsokoki na ciki a hankali har sai kun ji ɗan gaji.
  2. Motsa jiki "Cat-saniya": tsaye akan dukkan ƙafafu huɗu, baka da baka bayanka.
  3. Kwance a ƙasa, durƙusa gwiwoyi kuma sanya hannayenku a bayan kan ku. Taɓa gwiwoyi zuwa ƙasa - sau 10 a dama, sau 10 a hagu.
  4. Kwance a bayanka, ja yatsun hannunka zuwa gare ka, shimfiɗa tsawon daƙiƙa 5, shakatawa na daƙiƙa 5. Maimaita sau 10.

Kammalawa

Maganin jiki ba panacea bane. Domin taimako tare da osteochondrosis ya zama mai tasiri sosai kamar yadda zai yiwu, ana buƙatar dukkanin matakan matakai, ciki har da magunguna, maganin hannu, da kuma ilimin motsa jiki. Kula da yanayin kashin baya, yin aikin motsa jiki, cin abinci daidai, kuma idan akwai ciwo mai tsanani, tuntuɓi likita nan da nan.