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

Saboda haka, Yakamata Ku guji Sit-Ups

Karanta wannan idan kana son koyon abin da zama-up suke yi a bayanka - da kuma abin da binciken kwanan nan ya ce ya kamata ka yi a maimakon haka. Kuna da labari? Yi amfani da filin sharhi a ƙasa ko namu Facebook Page - jin kyauta don raba gidan.

Motsa jiki da cutarwa

Recentlyungiyar Sojan Kanada kwanan nan ta maye gurbin gwajin jiki na yau da kullun tare da gwaje-gwaje dangane da sabon binciken kimiyyar kere-kere a baya da haɗin gwiwa. Mashahurin masanin kan raunin rauni na baya, Stuart McGill, farfesa a fannin kimiyyar kere kere tare da sama da shekaru 30 a cikin bincike a wannan fanni, na ɗaya daga cikin mahimman abubuwan da wannan binciken ya ƙunsa. Motsa zaman-zaman shine motsa jiki na farko wanda aka cire shi daga shirin gwajin jiki - wannan bisa dalilin cewa yayi tsufa kuma zai iya cutarwa.

Bincika yadda baya ya lalace

Ta hanyar nazari da aune-aune, McGill da tawagarsa sun gudanar da bincike inda suka gano yadda matsin lamba da damuwa ke faruwa a wasu atisaye da ayyuka a kan sassan baya, gami da haɗin gwaiwa da ƙananan diski na tsakiya - na baya na iya shafar jijiyoyin diski ko faɗuwa idan rauni lokaci ya yi yawa.

Litattafan da aka ba da shawarar: McGill's "Ƙarshen Ƙarfafawa da Yin Aiki"

"- Yawancin likitocin sun ɗauke shi a matsayin ɗaya daga cikin mahimman kayan adabi yayin da aka zo fahimta da hana ciwon baya"
Karatun McGill, kamar sauran manyan karatuttuka, sun nuna cewa babu wata tantama da bincike kan cewa raunin kashin baya na iya faruwa idan tsokoki suna ta ƙoƙarin kiyaye shi a cikin wani matsayi mai lankwasa gaba. Wannan yakan faru ne ta hanyar 'microtrauma' wanda ke nufin cewa mutum na iya yin dubun-dubatar zama (da irin wannan atisayen) ba tare da rauni ba, amma da yawa ƙananan raunin da zai iya faruwa a ƙarshe zai iya samar da tushen manyan raunin - kamar lankwasa ko raguwa a cikin taushi mai laushi da muke samu a tsakanin kashin baya.

Kamar tanƙwara babban reshe

McGill yaci gaba da bayanin yadda ake yiwa kashin baya wahala ta hanyar kwatankwacin wani siriri mai sassauci tare da babban reshe. Za a iya lanƙwasa ɗan siririn baya da gaba, a sake-sake, ba tare da yin barna ba - amma idan aka kwatanta, babban reshe zai lalace tuni a lanƙwasa na farko.

Wannan shine dalilin da yasa yatsun baya suka lalace da yawa a farkon zama. McGill ya kara nuna cewa musamman lankwasawa gaba gaba daya hade tare da matsawa shine babban hatsarin anan - tunda an tabbatar da wannan yana daya daga cikin hanyoyin rauni don bullar diskin. Wanda hakan yana kara damar bayyana labaru.

McGill: - Kada kuyi zaman-zaune!

McGill yayi bayanin cewa kowane motsa jiki kayan aiki ne don cimma manufa. "Idan burin ku shine ku zama masu ƙarfi, da sauri, ko kuma don zama marasa rauni da zama tare da ƙarancin ciwo a rayuwar yau da kullun, to amsar ita ce aƙalla kada ku yi zama."

Ya ci gaba da ambaton cewa akwai wasu zaɓuɓɓuka masu kyau da yawa don zama, ciki har da katako da sigogi daban -daban na wannan (Side plank, saw, circles of hand on ball ball - "stir the pot", "climber climber", etc.)

"The plank shine mafi kyawun motsa jiki, saboda yana da aminci ga kashin lumbar yayin haɗa tsoffin tsokoki ta hanya mafi inganci."

Sauya zaman-zama tare da sauran motsa jiki!

Yanzu tunda kun san yadda zaman-zaune-tsaye zai iya zama illa, muna ba da shawara mai ƙarfi cewa ku maye gurbin su da wuri-wuri. Abin farin gare ku, mun sami wasu daga rigakafin rauni na Stuart McGill, ayyukan da aka fi so a shafi na gaba na wannan labarin.

PAGE KYAUTA: - exercisesananan darussan da suke da Kyakkyawa ga Baya

Ba da 'yanci ka raba wannan labarin tare da abokan aiki, abokai da abokan arziki. Idan kuna son atisaye ko abubuwan da aka aiko azaman takaddara tare da maimaitawa da makamantansu, muna tambayarku kamar kuma ku shiga ta hanyar samun shafin Facebook ta. Idan kuna da wasu tambayoyi, to kawai ku tafi tuntube mu - to zamu amsa muku gwargwadon iko, kyauta. In ba haka ba jin daɗin ganin namu YouTube tashar don ƙarin tukwici da bada.

KARANTA KARANTA: - Wannan Ya Kamata Ku Sani Game da Sciatica

GWADA WAESANNAN: - 6 Motsa jiki akan Sciatica da Qarfin Sciatica

Hakanan karanta: - 6 Ingancin Motsa Jinkiri don Sore Knee

Shin kun san cewa: - Cutar sanyi tana iya ba da jin zafi ga raɗaɗin wuya da tsokoki? Daga cikin abubuwan, Halittun iska (zaka iya yin odar sa anan), wanda ya ƙunshi samfuran halitta, sanannen samfurin ne. Tuntube mu a yau ta hanyar shafinmu na Facebook idan kuna da tambayoyi ko buƙatar shawarwari.

- Kuna son ƙarin bayani ko kuna da tambayoyi? Tambayi ma'aikacin kiwon lafiya na kwararrun mu kai tsaye (gaba daya kyauta) ta namu Facebook Page ko ta hanyar mu «TAMBAYA - SAMUN AMSA!"-kolo.

VONDT.net - Da fatan za a gayyaci abokanka don son shafinmu:

Mu daya ne free sabis inda Ola da Kari Nordmann zasu iya amsa tambayoyinsu game da matsalolin lafiyar ƙwayoyin musculoskeletal - gaba ɗaya ba a san su ba idan suna son hakan.

Da fatan za a tallafawa aikinmu ta hanyar bin mu da raba abubuwanmu akan kafofin sada zumunta:

- Da fatan za a bi Vondt.net akan Youtube

(Biyo kuma sharhi idan kuna son muyi bidiyo tare da takamaiman darussan ko karin bayani game da ainihin al'amuran ku).

- Da fatan za a bi Vondt.net akan FACEBOOK

(Mun yi ƙoƙarin amsa duk saƙonni da tambayoyi a cikin sa'o'i 24) Kuna zaɓin ko kuna son amsoshi daga chiropractor, chiropractor, likitan motsa jiki, mai ilimin hanyoyin kwantar da hankali tare da ci gaba da ilimin a cikin ilimin likita, likita ko likitan jiki .. Hakanan zamu iya taimaka muku in gaya muku abin da darasi wanda ya dace da matsalar ku, taimaka muku neman likitocin da aka bada shawarar, fassara amsoshin MRI da makamantan su. Tuntuɓe mu yau don kiran abokantaka)

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