An sabunta ta ƙarshe 21/02/2024 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

Scoliosis: 5 shawarar motsa jiki (horar scoliosis)

5 motsa jiki a kan scoliosis (karkataccen baya), daga masu ilimin likitancin mu, wanda zai iya ƙarfafa tsokoki masu dacewa da kuma taimakawa wajen hana ci gaban scoliosis. Daidaitaccen horo na scoliosis zai iya taka muhimmiyar rawa a lokacin girma (scoliosis na yara).

scoliosis yanayi ne na likita wanda curvature na kashin baya yana da lanƙwasa ko karkacewa. Sau da yawa scoliosis na iya ba da sifa S-curve ko C lankwasa akan kashin baya idan aka kwatanta da al'ada, madaidaiciyar kashin baya. Saboda haka, yanayin wani lokaci, a cikin mafi mashahuri lokaci, ana kiransa S-baya. Ayyukan motsa jiki na scoliosis suna nufin ƙarfafa tsokoki masu dacewa wanda, a tsakanin sauran abubuwa, taimakawa kashin baya da kuma rage scoliosis curve.

- S-baya: Horon Scoliosis shine zuba jari na gaba

A cikin wannan labarin, muna mayar da hankali ga ƙarfafa tsokoki wanda zai iya sauƙaƙe da kuma iyakance ci gaban yanayin - tare da mayar da hankali kan mahimmanci da tsokoki na baya. Wannan, ba shakka, shirin farawa ne kawai, kuma a hankali za ku canza ko ƙara motsa jiki gwargwadon abin da scoliosis na mutum yake.

- Bambanci tsakanin scoliosis na yara da scoliosis na manya

Nazarin ya nuna cewa duka horon horo da motsa jiki na Schroth suna da tasiri a rubuce lokacin da ya zo don hanawa da gyara scoliosis (sau 3 a mako).¹ A lokacin da muke manya, kusurwar Cobbs (matsakaicin karkatar da kashin baya) ya kasance cikakke. Amma a farkon matakan lokacin da muke girma, kamar yadda yake tare da scoliosis na yara, yana da mahimmanci don gudanar da horo na gyaran scoliosis.

“Ma’aikatan lafiya masu izini na jama’a ne suka rubuta labarin kuma sun duba ingancinta. Wannan ya haɗa da duka likitocin likitancin jiki da chiropractors a Ciwon Asibitocin Lafiyar Jama'a (duba bayanin asibiti a nan). Kullum muna ba da shawarar cewa ma'aikatan kiwon lafiya masu ilimi su tantance zafin ku."

tips: A ƙasa a cikin jagorar za ku sami shawara mai kyau akan horar da saƙa, amfani da kumfa yi kuma amsa ko ya kamata ku yi amfani da shi rigar hali.

Menene kusurwar Cobb?

Kusurwar Cobb shine abin da ake kira auna girman scoliosis. Ana auna wannan a cikin digiri kuma an dogara ne akan ma'aunin da aka yi akan hasken X-ray. A cikin kwatancin da ke sama, kuna ganin mafi girman sigar 89 digiri.

kusurwar Cobb da tsanani

Yaya girman scoliosis dangane da kusurwar Cobb yana taimakawa wajen sanin yadda ake sarrafa shi. Ga lokuta masu sauƙi, sau da yawa horo ne kawai, amma ga manyan lokuta (fiye da digiri 30) yana iya dacewa don amfani da corset. Ana yin ayyuka ne kawai a cikin mafi tsanani lokuta (sama da digiri 45).

• Ƙananan scoliosis: 10-30 digiri

• Matsakaicin scoliosis: 30-45 digiri

• scoliosis mai tsanani: > 45 digiri

Babban kusurwar Cobb yana nuna babban nauyin gazawar. Wanda kuma zai iya haifar da ƙarin hanyoyin ramawa da zafi. Bugu da ƙari, muna so mu jaddada mahimmancin ɗaukar scoliosis da mahimmanci, kamar yadda matakan sauƙi na iya samun babban tasiri mai kyau ga sauran rayuwar ku. Wannan ya shafi scoliosis na yara musamman. Amma kuma a cikin manya scoliosis. Ƙunƙarar baya na iya, a tsakanin sauran abubuwa, haifar da ƙara yawan abin da ya faru zafi a kirji og zafi a cikin kafada ruwa.

1. Allon katako

Gangar gefe muhimmin motsa jiki ne don daidaita kashin baya. Anan za ku lura da sauri wane bangare ya wuce gona da iri kuma wane bangare kuka fi rauni. Manufar yin wannan motsa jiki shine don gyara wannan ma'auni kuma don haka tabbatar da cewa bayanku yana da amfani mai kyau na asali da na baya. Motsa jiki zai yi matukar wahala a farkon, amma da alama za ku lura da ci gaba da sauri idan kuna yin wannan motsa jiki akai-akai. Ana iya yin aikin motsa jiki a hankali ko a tsaye.

• Matsayi A: Goyi bayan gwiwarka kuma tabbatar cewa jikinka yana kan layi madaidaiciya tare da matashin motsa jiki.
• Matsayi B: Yourselfaga kan ka sannu a hankali - sannan ka riƙe matsayin na sakan 30-60.
• reps: Maimaituwa 3 inda kuke riƙe daƙiƙa 30 kowane lokaci. A hankali ku yi aiki har zuwa maimaitawa 3 a cikin daƙiƙa 60.

2. Baya dauke

Tashin baya shine ɗayan ƴan motsa jiki waɗanda suka tabbatar da tasiri wajen samar da hypertrophy (mafi girman ƙwayar tsoka) a cikin tsokoki mai zurfi da ake kira multifidus. Multifidus ya zama sananne a matsayin wasu daga cikin mafi mahimmanci, raunin da ke hana tsokoki na baya da muke da su. Kuma musamman tare da scoliosis. Ana kuma kiran su mai zurfi, tsokoki na paraspinal, wanda ke nuna gaskiyar cewa suna zaune a cikin kashin baya - don haka suna da matukar muhimmanci idan ya zo ga daidaita kashin baya.

3. "dodo tafiya" tare da na roba

Kyakkyawan motsa jiki don haɓaka kwanciyar hankali a cikin hip da ƙashin ƙugu. Dukansu biyu suna aiki a matsayin tushe na lanƙwasa kashin baya.

Don yin wannan motsa jiki kuna buƙatar a kananan jiragen ruwa. Ana ɗaure wannan a kusa da idon sawu biyu. Sa'an nan kuma ku tsaya tare da ƙafafunku nisan kafada don samun kyakkyawan juriya daga bandeji a kan idon sawunku. Sa'an nan kuma ya kamata ku yi tafiya, yayin da kuke aiki don kiyaye ƙafafunku kafada-nisa, kamar Frankenstein ko mummy - don haka sunan. Ana yin aikin motsa jiki na daƙiƙa 30-60 akan saiti 2-3.

Shawarar mu: Cikakken saitin mini makada (karfi 5)

Mini band band ɗin horo ne wanda ke da kyau don horar da gwiwoyi, kwatangwalo, ƙashin ƙugu da baya. A cikin wannan saitin za ku sami 5 daban-daban mini makada tare da juriya daban-daban. Latsa ta don karantawa game da su.

4. Motsa jiki na Yoga: Urdhvamukhasvanasana (kare matsayi)

Yoga na iya zama hanya mai kyau don ƙara sarrafa jiki da tabbatar da ingantaccen amfani da tsokoki na baya. Wannan matsayi na yoga yana buɗe haƙarƙari, kashin baya na thoracic, yana shimfiɗa tsokoki na ciki kuma yana kunna baya ta hanya mai kyau.

• Matsayin farawa: Fara da kwanciya a ƙasa tare da tafukan hannunka a ƙasa a ƙasa kusan tsakiyar hakarkarin ku.
• kisa: Sannan ka ja kafafun ka waje daya sannan ka danna saman kafafun ka zuwa kasa - a lokaci guda kana amfani da karfin bayanka, ba hannunka ba, don daga kirjin ka daga kasa - ya kamata ka ji dan mikewa a bayanka. ka tabbata ba ka da yawa . Tsaya ƙafafunku madaidaiciya kuma riƙe matsayi na numfashi mai zurfi 5 zuwa 10. Maimaita sau da yawa gwargwadon yadda kuke tunanin ya cancanta.

5. Motsa jiki

Hanyar Schroth ita ce takamaiman motsa jiki waɗanda suka dogara akan ainihin scoliosis da curvature. Christa Lehnert-Schrot ce ta fara haɓaka atisayen kuma a yawancin lokuta suna da sakamako mai kyau. Kamar yadda kake gani daga hoton da ke sama, waɗannan darussan sau da yawa sun haɗa da amfani da su yoga tubalan og kumfa rollers. Hanyoyi guda biyu masu kyau don horarwa da mikewa. Dubi shawarwarinmu a ƙasa. Hanyoyin haɗin suna buɗewa a cikin sabuwar taga mai lilo.

Shawarar mu: Babban abin nadi (60cm)

Manyan rollers irin wannan sun dace sosai don yin aiki cikin tashin hankali fibroids. Ga marasa lafiya na scoliosis, yana da amfani musamman ga aikin kai tsaye zuwa ga vertebrae a cikin kashin baya na thoracic. Kara karantawa game da shi ta.

Shawarar mu: Yoga block (23x15x7,5cm)

Ana amfani da tubalan Yoga sosai a wurare daban-daban na yoga. Ana amfani da su azaman tallafi kuma suna ba da kwanciyar hankali a cikin ƙarin matsayi na miƙewa. A kan wannan tushe, za su iya zama da kyau ga marasa lafiya scoliosis. Ana iya amfani da tubalan don tallafawa ɓangaren karkatacciyar hanya, kuma tabbatar da cewa kun yi motsa jiki daidai. Latsa ta don ƙarin karanta yadda ake amfani da su.

Yaya ake amfani da scoliosis a matsayin sutura?

Kamar yadda aka ambata a baya, ana yin amfani da corset ne kawai a lokuta na scoliosis tare da fiye da digiri 30 na kusurwar Cobb. Rigar madaidaicin siga ce mai sauƙi. Abin da ke da mahimmanci game da riguna masu ɗabi'a (duba misali ta) shi ne cewa ba ku sa su a kowane lokaci, kamar yadda kashin baya zai iya kusan saba da su. Amma yin amfani da su lokaci-lokaci a matsayin tunatarwa na daidai matsayi na iya zama lafiya.

Takaitacciyar: motsa jiki 5 akan scoliosis

Muna so mu jaddada cewa waɗannan darasi guda biyar na iya zama da amfani ga scoliosis. Amma ba a daidaita su daban-daban. Likitocin mu na likitancin jiki da chiropractors a sassan Vondtklinikken duk suna da ƙware mai kyau a cikin kima, jiyya da gyara don scoliosis. Kuma a kan wannan kima ne muka daidaita tare da tattara mafi kyawun darussan gyarawa a gare ku. Kontakt oss maraba idan kuna son taimako ko kuna da wasu tambayoyi.

Dakunan shan magani: Zaɓinku don maganin zamani

Ma'aikatan likitancinmu da sassan asibitin ko da yaushe suna nufin kasancewa cikin fitattun mutane a cikin bincike, jiyya da gyaran ciwo da raunuka a cikin tsokoki, tendons, jijiyoyi da haɗin gwiwa. Ta danna maɓallin da ke ƙasa, zaku iya ganin bayyani na asibitocinmu - gami da a Oslo (gami da Lambert kujeruda Akershus (Dannye itace og Sautin Eidsvoll). Jin kyauta don tuntuɓar mu idan kuna da wasu tambayoyi ko kuna mamakin wani abu.

Duba bayanin asibiti

Mataki na ashirin da: 5 motsa jiki a kan scoliosis (koyarwar scoliosis)

Rubuta: Masu ba da izini na chiropractors da likitocin motsa jiki a Vondtklinikkene

Binciken gaskiya: Labaran mu koyaushe suna dogara ne akan tushe masu mahimmanci, nazarin bincike da mujallu na bincike - irin su PubMed da Laburaren Cochrane. Da fatan za a tuntuɓe mu idan kun ga wasu kurakurai ko kuna da sharhi.

Bincike da tushe

1. Kocaman et al, 2021. Tasirin hanyoyin motsa jiki daban-daban guda biyu a cikin scoliosis na idiopathic na matasa: Makafi guda ɗaya, gwajin sarrafa bazuwar. PLoS Daya. 2021 Afrilu 15; 16 (4): e0249492.

Hotuna da daraja

"Angle Cobb": Wikimedia Commons (amfani da lasisi)

- Jin daɗin bin Vondtklinikkene Verrrfaglig Helse a Youtube

- Jin daɗin bin Vondtklinikkene Verrrfaglig Helse a FACEBOOK

Hotuna: Wikimedia Commons 2.0, Creative Commons, Freestockphotos da kuma gudummawar mai karatu.