Yi motsa jiki na ciki-ciki don ku tare da prolapse.

An sabunta ta ƙarshe 27/12/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

Miƙewa wuƙa ciki motsa jiki a kan far ball

Yi motsa jiki na ciki-ciki don ku tare da prolapse.

Babban matsa lamba na ciki, wanda kuma aka sani da matsa lamba na ciki, na iya haifar da kara lalacewa da raunin diski. Motsin-zaune ko murguda ciki na motsa jiki tare da cikakkiyar juye-juye kashin motsa jiki sune motsa jiki da suka sanya irin wannan matsewar a kan diskin midbrain na baya. Ayyukan motsa jiki na maimaitawa na iya sanya matsi mai saurin ci gaba akan fayafai, wanda akan lokaci zai iya haifar da rauni.

Me? Shin zama-zaune zai iya cutar da baya?

Ee, kuma akwai dalilai da yawa don wannan. An auna ƙarfin sojojin da ke tura faya-fayan lumbar lokacin yin sit-up ko murkushe su 3350 N (McGill 2006, 2007). Sauran darussan suna da matsanancin matsin lamba, a tsakanin sauran abubuwa motsa jiki 'parachuting' wanda aka auna zuwa cikakken 4000 N. Wannan ya dace, to 'iyakar hadari' tana gudana a 3000 N, da kuma matsa lamba akansa na iya zama cutarwa ga fayafai na lumbar.
Sauran darussan da zasu iya bada karfin hawan ciki shine kafa na latsa (musamman idan kun ja ƙafafunku da nisa sosai) kuma zaune crunch kayan aiki (na'urar da ta gabata wanda abin takaici har yanzu yana cikin gyms da yawa).

Lokacin yin sit-up, kai ma ka juya ƙashin ƙugu da baya (na gaba baya), kamar yadda ya sake yana haifar da ƙara yawan matsa lamba na diski (Hickey et al., 1980). Sit-up in ba haka ba motsa jiki kamar mutane da yawa yayi a safiyar yau - a cikin lokaci na rana lokacin da yanka ba a matsa ko da bayan dogon dare a gado, da don haka, sun fi karbuwa sosai na lalacewa (Adams et al., 1995).

Aikace-aikacen motsa jiki sun dace da waɗanda ke tare da raunin diski ko tare da tarihin ci gaba.

Wani sabo prolapse yana da wuyar horarwa. A mafi yawan lokuta, dole ne a jira wani ɗan lokaci kaɗan kafin a fara takamaiman horo. A halin yanzu, ana bada shawarar motsa jiki gaba ɗaya da tafiya akan mawuyacin ƙasa. Tuntuɓi likitan likitanku (chiropractor, physiotherapist, ko likita) idan suna tunanin lokaci yayi da ku fara fara takamaiman aikin.

Darasi na 1: liftaukar baya

Kashin baya ko tsawo na far ball yana ɗayan fewan bada da ke tabbatar da tasiri akan haifar da hauhawar jini (mafi girma taro tsoka) a cikin lumbar multifids. Faƙƙarfan ƙwayoyi suna daɗaɗawa kuma sun zama sananne kamar yadda mafi mahimmanci, raunin-hana tsokoki baya da muke da su. Ana kiransu zurfi, paraspinal tsokoki, wanda ke nuna hakan suna zaune a kasan kashin baya - kuma don haka a cikin hanyoyi da yawa sunyi la'akari da tsaronmu na farko akan matsalolin baya. Kuna iya tunanin su a matsayin nau'in cibiyar sarrafawa, ɗakin sarrafawa wanda ke ba da mahimman bayanai ga kwakwalwa game da yanayin da ke kusa da kashin baya.

Baya daga ɗagawa a kan ƙwallon motsa jiki

reps: 5 reps x 3 set, 10 reps x 3 set ko 20 reps x 3 set (duba nawa ka sarrafa sannan ka zabi daya daga cikin saitin).

Darasi na 2 da na 3: 'Sanɗa a tukunyar' (wanda kuma aka sani da 'motsa tukunyar') da 'zakin'

Hakanan ana yin darasi na 2 da na 3 akan kwalliyar kwalliya daga matsayi daya kamar yadda aka gani a hoton da ke ƙasa. Fara da gwiwowinku a ƙasa, bayan makonni 4-6 za ku sami damar yin darussan daga farawa a ƙasa.

Magana (Darasi na 2):

- Shigar da wurin farawa (yi amfani da gwiwoyinku a ƙasa idan yayi nauyi sosai).

- Bari gaban goshi ya yi gaba da gaba akan kwallon.

- Tabbatar da cewa kun gudanar da atisayen cikin ingantacciyar hanya.

Pipe a cikin tulu (Darasi na 3):
- Shigar da wurin farawa (yi amfani da gwiwoyinku a ƙasa idan yayi nauyi sosai).

- A bar gaban goshi su zagaye a jikin ball.

- Tabbatar da cewa kun gudanar da atisayen cikin ingantacciyar hanya.

- 'Sanya tukunyar' (amma ana motsa tukunyar) yana da tasirin tabbatarwa a asibiti kan juyawar lumbar da daidaitawa (Reynolds et al 2009).

Horo kan kwallon kafa

Maimaitawa: A 5 sakewa x 3 set, B 10 sakewa x 3 set, C 20 reps x 3 set (zabi layout - tsakanin A da C - wanda yafi dacewa da ku).

Darasi na 4: knifean wuka

Sanya wuka a kan ball ball

Wannan darasi ne wanda za'a iya ɗauka ɗayan ci gaban motsa jiki - watau wani motsa jiki da zaka fara dashi idan ka saba da sauran motsa jiki.

Ta yaya zan kafa saiti?

Fara nutsuwa kuma a sami ci gaba a hankali. Kada ku matsa kanku da wuya a farkon - Juriya ita ce mabudin ci gaba mai dorewa. A cikin 'yan makonni na farko jiki da tsokoki za su yi zanga-zanga, wannan na iya haifar da wasu jin zafi, amma bayan kun kasance cikin makonni uku na farkonku tare da wannan nau'in motsa jiki za ku lura da wani ci gaba da aka samu.

Ana iya haɗu da horo tare da jiyya Laser warkewa (mtp haɓaka tsarin gyara) da / ko allura magani. gogayya Bench na iya ma, a wasu yanayi, zama da amfani.

Idan baku tabbatar da yadda ake yin darussan ko buƙatar shawarwari ba, za mu so jin ta bakin ku a cikin sharhin ko a kan mu facebook page. Ana amsa duk tambayoyin yawanci a cikin sa'o'i 24.

Kayan Aiki da aka ba da shawarar (danna mahaɗin don ƙarin koyo):
- Kwallon farfajiya daga Gaiam (65 cm - tare da famfo da DVD)(kuma aka sani da suna Swiss ball)

Me zan iya yi har ma da tsoka da ciwon haɗin gwiwa?

1. Babban motsa jiki, takamaiman aikin motsa jiki, shimfiɗa kai da aiki ana bada shawarar, amma ku kasance cikin iyakar zafin. Lokaci biyu a rana na mintuna 20 zuwa 40 suna da kyau ga jiki da jijiyoyin wuya.

2. Trigger point / tausa kwallaye muna bada shawara mai karfi - sun zo cikin girma daban-daban don haka zaku iya bugawa sosai har ma a duk sassan jikin mutum. Babu wani taimakon kai da ya fi wannan kyau! Muna ba da shawarar mai zuwa (danna hoton da ke ƙasa) - wanda yake cikakke saiti na maki 5 na wasan / tausa a cikin girma dabam:

3. Training: Takamaiman horo tare da dabarun horo na abokan adawa daban-daban (kamar su wannan cikakke saitin 6 na saurin juriya) zai iya taimaka maka horar da ƙarfi da aiki. Horo na Knit sau da yawa ya ƙunshi ƙarin takamaiman horo, wanda bi da bi na iya haifar da ingantaccen rigakafin rauni da rage ciwo.

4. Jin kai na Jin zafi - Sanyaya: Halittun iska samfuri ne na halitta wanda zai iya kawar da jin zafi ta hanyar kwantar da yankin a hankali. Ana ba da shawarar sanyaya musamman lokacin da zafin ya yi ciwo sosai. Idan sun kwantar da hankalinsu to ana bada magani don zafi - saboda haka yana da kyau a sami sanyi da dumin dumin.

5. Taimako Mai Rauni - Zafi: Arfafa tsokoki mai ɗorawa na iya ƙara yawan jini da rage zafi. Muna bada shawara masu zuwa reusable gas / sanyi mai gas (latsa nan don ƙarin karantawa game da shi) - wanda za'a iya amfani dashi duka biyu don sanyaya (ana iya daskarewa) da kuma dumama (ana iya mai da wuta a cikin microwave).

Abubuwan da aka ba da shawarar don sauƙin ciwo don tsoka da haɗin gwiwa

Halittun iska (Cold / cryotherapy)

kafofin:

Adams, MA, Dolan, P. 1995. Samun ci gaba kwanan nan a cikin injunan kashin baya na lumbar da mahimmancin asibiti, Clin Biomech 10: 3-19.

Hickey DS, Hukins DWL 1980. Dangantaka tsakanin tsarin annulus fibrosis da aiki da gazawar dissewar intervertebral. Spine 5: 106-116.

McGill SM 2007. Tsarin Lumbar Lafiyayyen Lumbar: Hanyar Rauni da Taimako a Sake Tsarin Spine: Jagorar Mawaki, Liebenson C (ed). Lippincott / Williams da Wilkins, Philadelphia.

Litattafan da aka ba da shawarar:

- 'Rashin Cutar baya, Bugu na biyu'- by Stuart McGill

- 'Karshin dawo da Lafiya da Aiwatarwa'- by Stuart McGill