Fibromyalgia thiab elastic kev cob qhia: Qhov kev cob qhia zoo tshaj plaws?

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Fibromyalgia thiab elastic kev cob qhia: Qhov kev cob qhia zoo tshaj plaws?

Kev tawm dag zog kom zoo thiab tus kheej yog qhov tseem ceeb rau cov neeg muaj mob fibromyalgia. Ntau tus neeg muaj kev tsis zoo thaum qoj ib ce heev. Raws li qhov no, peb ua tib zoo saib seb qhov kev tshawb fawb pom zoo rau kev cob qhia lub zog.

Ib qho kev ntsuam xyuas meta, piv txwv li daim ntawv tshawb fawb muaj zog tshaj plaws, tau luam tawm rau 31 Lub Xya Hli 2023 hauv American Journal of Physical Medicine & Rehabilitation. Txoj kev tshawb no muaj tag nrho ntawm 11 kev tshawb fawb kev tshawb fawb, qhov twg cov nyhuv ntawm kev tawm dag zog nrog elastic bands rau cov neeg mob fibromyalgia tau tshawb xyuas.¹ Qhov no yog li ntawd muaj kev cob qhia nrog elastic band (feem ntau hu ua pilates band) los yog minibands. Ntawm no lawv kuj ncaj qha piv cov kev qhia yooj yooj yim thiab kev cob qhia aerobic. Lawv ntsuas cov txiaj ntsig zoo ntawm fibromyalgia thiab elastic band ce siv FIQ (Fibromyalgia cuam tshuam cov lus nug).

 

Lub tswv yim: Tom qab ntawd hauv tsab xov xwm qhia chiropractor Alexander Andorff ob qhov kev cob qhia uas koj tuaj yeem ua nrog elastics. Ib qho kev pab cuam rau sab sauv ntawm lub cev (caj dab, lub xub pwg nyom thiab thoracic qaum) - thiab lwm qhov rau sab hauv ntawm lub cev (lub duav, pelvis thiab sab nraub qaum).

 

Cov txiaj ntsig zoo siab ntsuas nrog FIQ

FIQ yog ib qho luv luv rau daim ntawv nug txog kev cuam tshuam fibromyalgia.² Nov yog daim ntawv ntsuam xyuas uas tuaj yeem siv rau cov neeg mob fibromyalgia. Kev ntsuam xyuas npog peb yam tseem ceeb:

1. Muaj nuj nqi

2. Kev cuam tshuam hauv lub neej txhua hnub

3. Cov tsos mob thiab mob

Hauv xyoo 2009, qhov kev ntsuam xyuas no tau hloov mus rau kev paub tsis ntev los no thiab kev tshawb fawb hauv fibromyalgia. Tom qab ntawd lawv ntxiv cov lus nug ua haujlwm thiab tseem suav nrog cov lus nug txog kev nco, kev paub txog kev ua haujlwm (fibrous khav), rhiab, sib npaug thiab qib zog (nrog rau kev ntsuas ntawm qaug zog). Cov kev hloov kho no ua rau daim ntawv no cuam tshuam ntau dua thiab zoo dua rau cov neeg mob fibromyalgia. Nyob rau hauv txoj kev no, txoj kev ntsuam xyuas no tau zoo dua nyob rau hauv kev siv cov kev tshawb fawb ntawm fibromyalgia - nrog rau qhov kev tshuaj ntsuam xyuas meta uas tau soj ntsuam cov txiaj ntsig ntawm kev tawm dag zog nrog cov roj hmab bands.

 

Knitting kev cob qhia tau muaj txiaj ntsig zoo rau ntau yam

Txoj kev tshawb no tau tshuaj xyuas qhov cuam tshuam ntawm ntau yam tsos mob thiab kev ua haujlwm. 11 txoj kev tshawb fawb muaj tag nrho ntawm 530 tus neeg koom - yog li cov txiaj ntsig ntawm qhov kev tshawb fawb no muaj zog tshwj xeeb. Ntawm lwm yam, qhov cuam tshuam tau ntsuas rau:

• Kev tswj mob

• Cov ntsiab lus sib tw

• Lub cev muaj nuj nqi

• Kev paub txog kev nyuaj siab

Kev cob qhia Knitting tuaj yeem ua rau muaj txiaj ntsig zoo rau cov xwm txheej no - uas peb yuav saib ntau yam ntxiv tom qab hauv tsab xov xwm. Ntawm no lawv kuj ncaj qha piv cov txiaj ntsig ntawm kev kawm yooj yim thiab kev cob qhia aerobic.

Peb Cov chaw kho mob hauv Vondtklinikkene (klkk ua nws rau kev saib tag nrho ntawm peb cov chaw kho mob), suav nrog hauv Oslo (Lambert rooj) thiab Viken (Eidsvoll Suab og Ntoo nyoos), muaj qhov tshwj xeeb tshaj lij kev txawj ntse hauv kev tshawb nrhiav, kho thiab kho qhov mob ntawm cov leeg, leeg, paj hlwb thiab pob qij txha. Ntoe tiv tauj peb yog tias koj xav tau kev pab los ntawm cov kws kho mob uas tau tso cai rau pej xeem nrog cov kws tshaj lij hauv cov haujlwm no.

 

Fibromyalgia, ua haujlwm thiab mob

Fibromyalgia yog ib qho mob hnyav thiab mob nyuaj uas tshwm sim los ntawm qhov mob thiab cov tsos mob. Qhov no suav nrog mob nqaij mos, txhav, kev paub tsis meej thiab lwm yam tsos mob. Kev kuaj mob kuj suav nrog cov tsos mob ntawm neurological - thiab ntau ntawm cov no tau ntseeg tias, ntawm lwm yam, los ntawm central rhiab heev.

 

Fibromyalgia thiab cuam tshuam rau kev ua haujlwm txhua hnub

Tsis muaj qhov tsis ntseeg tias qhov mob mob hnyav fibromyalgia tuaj yeem muaj kev cuam tshuam loj rau kev ua haujlwm txhua hnub. Tshwj xeeb tshaj yog nyob rau hnub phem thiab lub sij hawm, thiaj li hu nplawm roj, tus neeg yuav, ntawm lwm yam, yuav ua rau muaj mob ntxiv (kev hyperalgesia) thiab qaug zog heev (qaug zog). Cov no yog, ib txwm txaus, ob yam uas tuaj yeem hloov tau txawm tias qhov kev ua haujlwm hnyav tshaj plaws txhua hnub ua npau suav phem. Ntawm cov lus nug uas tau soj ntsuam hauv FIQ, peb pom ntau qhov kev ntsuam xyuas ntawm kev ua haujlwm txhua hnub - xws li combing koj cov plaub hau lossis khw hauv khw.

 

Stretch kev cob qhia piv rau kev kawm yooj

Cov meta-kev soj ntsuam piv cov txiaj ntsig ntawm kev cob qhia elastic nrog kev cob qhia yooj (kev ua si nrog ntau ncab). Ntawm no nws tuaj yeem pom los ntawm cov txiaj ntsig tau tshaj tawm tias kev cob qhia nrog cov hlua roj hmab muaj txiaj ntsig zoo rau tag nrho cov haujlwm thiab cov tsos mob. Ntawm lwm yam, qhov no txhais tau tias kev tswj qhov mob zoo dua, tsis tshua muaj kev sib tw hauv cov ntsiab lus sib tw thiab txhim kho lub peev xwm ua haujlwm. Ib qho laj thawj vim li cas vim li cas kev cob qhia elastic tau zoo dua yog tias nws txhawb kev sib sib zog nqus mus rau hauv cov ntaub so ntswg - thiab ua kom muaj zog cov leeg kho - tsis muaj kev cob qhia nyuaj heev. Peb kuj xav hais ntxiv tias qhov no yog qhov zoo ib yam uas koj tuaj yeem ua tiav nrog kev cob qhia hauv lub pas dej sov. Nyob rau hauv tib lub tswv yim, peb kuj xav hais tias ntau tus neeg tau txais txiaj ntsig zoo los ntawm kev cob qhia yooj.

 

Kev pom zoo: Kev cob qhia nrog elastic band (txuas qhib rau lub qhov rais browser tshiab)

Ib lub tiaj, elastic band feem ntau hu ua pilates band lossis yoga band. Hom elastic no yooj yim siv thiab ua kom yooj yim rau kev ua tiav ntau yam kev cob qhia - rau ob qho tib si sab sauv thiab sab hauv ntawm lub cev. Nias daim duab los yog nws kom paub ntau ntxiv txog pilates band.

 

Stretch Training piv rau aerobic kev cob qhia

Kev cob qhia aerobic yog tib yam li kev cob qhia cardio - tab sis tsis muaj oxygen deprivation (kev cob qhia anaerobic). Qhov no tuaj yeem suav nrog kev ua si xws li taug kev, ua luam dej lossis caij tsheb kauj vab. Hais txog ob peb. Ntawm no, tsis muaj qhov sib txawv heev thaum piv rau cov txiaj ntsig ntawm kev cob qhia nrog cov roj hmab bands. Txawm li cas los xij, cov txiaj ntsig tau pom zoo rau kev cob qhia elastic thaum sib piv ob ncaj qha rau ib leeg. Kev cob qhia kev qoj ib ce kuj muaj cov ntaub ntawv zoo rau cov neeg uas muaj fibromyalgia.³

 

"Ntawm no peb xav tawm tswv yim - thiab qhov ntawd yog qhov cuam tshuam ntawm kev sib txawv ntawm kev cob qhia. Precisely vim li no, ntawm Vondtklinikkene - Multidisciplinary Health, peb yuav muaj peev xwm los qhia ib tug tus kheej yoog mus kom ze rau kev cob qhia - uas muaj ib tug ua ke ntawm cardio kev cob qhia, lub teeb lub zog kev cob qhia thiab stretching (piv txwv li, lub teeb yoga).

 

Fibromyalgia thiab kev tawm dag zog ntau dhau

Ntau tus neeg uas muaj mob fibromyalgia qhia tias kev siv zog ntau dhau tuaj yeem ua rau cov tsos mob thiab mob hnyav dua. Ntawm no, peb tab tom tham txog lub cev overload qhov twg ib tus tau dhau ntawm nws tus kheej txwv thiab muaj peev xwm thauj khoom. Yog li ntawd, qhov tshwm sim tuaj yeem yog tias lub cev ua rau lub cev hnov ​​​​qab thiab ua rau muaj qhov tshwm sim tshwm sim. Yog li, nws yog ib qho tseem ceeb heev uas koj hloov kho qhov kev cob qhia saum toj no rau koj tus kheej cov xwm txheej thiab keeb kwm kho mob. Kev cob qhia qis qis kuj muaj qhov zoo dua uas koj tuaj yeem txhim kho maj mam thiab pom koj tus kheej txwv rau kev thauj khoom.

 

- Chaw Kho Mob: Peb tuaj yeem pab koj mob ntawm cov leeg thiab pob qij txha

Peb cov kws kho mob tau tso cai rau pej xeem ntawm peb cov chaw kho mob koom nrog Cov chaw kho mob mob muaj qhov tshwj xeeb kev txaus siab thiab kev txawj ntse hauv kev tshawb nrhiav, kev kho mob thiab kho cov leeg nqaij, leeg, paj hlwb thiab cov kab mob sib koom ua ke. Peb ua hauj lwm lub hom phiaj los pab koj nrhiav qhov ua rau koj qhov mob thiab cov tsos mob - thiab tom qab ntawd pab koj tshem tawm lawv.

Saib lub tsev kho mob saib xyuas

 

Stretching ce rau lub cev thiab lub xub pwg nyom (nrog video)

Hauv daim vis dis aus saum toj no, tus kws kho mob Alexander Andorff qhia ntau qhov kev tawm dag zog zoo nrog cov hlua roj hmab rau lub xub pwg nyom, caj dab thiab sab nraub qaum. Cov no suav nrog:

1. Kev sib hloov kev ua haujlwm (kev sib hloov sab hauv thiab sab nraud)

2. Sawv ntsug rowing nrog bungee cords

3. Sawv ntsug rub down

4. Sawv ntsug tsa

5. Sawv pem hauv ntej tsa

Hauv video, a pilates band (saib piv txwv ntawm qhov txuas ntawm no). Xws li lub tsho cob qhia yog ob qho tib si siv tau thiab siv tau yooj yim. Tsis tas li, nws yooj yim heev uas coj nrog koj nyob ib puag ncig - yog li koj tuaj yeem tswj tau koj qhov kev cob qhia zaus. Cov kev tawm dag zog uas koj pom saum toj no tuaj yeem ua qhov kev cob qhia zoo pib nrog. Nco ntsoov pib maj mam, ob qho tib si ntawm kev siv zog thiab zaus. 2 pawg ntawm 6-10 repetitions nyob rau hauv txhua lub teeb raug pom zoo (tab sis qhov no yuav tsum tau yoog rau tus kheej). 2-3 zaug ib lub lim tiam yuav ua rau koj muaj kev cob qhia zoo.

 

Mini band kev cob qhia rau lub cev qis thiab hauv caug (nrog video)

Hauv daim video no, a minibands. Ib daim ntawv ntawm kev cob qhia elastic uas tuaj yeem ua rau kev cob qhia ntawm lub hauv caug, lub duav thiab pelvis ob leeg muaj kev nyab xeeb thiab yoog raws. Nyob rau hauv txoj kev no, koj tsis txhob loj yuam kev txav thiab lwm yam. Cov kev ua uas koj pom muaj xws li:

1. Monster txoj kev

2. Sab nraub qaum nqa nrog mini band

3. Seated stretched ceg nqa

4. Scallops (tseem hu ua oysters lossis clams)

5. Overrotation ntawm lub duav

Nrog tsib qhov kev tawm dag zog no, koj yuav tau txais kev cob qhia zoo thiab zoo. Thawj zaug yuav tsum nyob twj ywm thiab koj tuaj yeem tsom rau kwv yees li 5 repetitions thiab 3 teev ib ce. Maj mam koj tuaj yeem maj mam ua koj txoj hauv kev mus txog 10 repetitions thiab 3 teev. Tab sis nco ntsoov tsom mus rau kev ua siab ntev. Npaj rau 2 zaug ib lub lim tiam.

 

Kev pom zoo: Kev cob qhia nrog mini bands (txuas qhib rau lub qhov rais browser tshiab)

Ib lub tiaj, elastic band feem ntau hu ua pilates band lossis yoga band. Hom elastic no yooj yim siv thiab ua kom yooj yim rau kev ua tiav ntau yam kev cob qhia - rau ob qho tib si sab sauv thiab sab hauv ntawm lub cev. Peb pom zoo hom ntsuab (mob-nruab nrab tsis kam) lossis xiav hom (nruab nrab) rau cov neeg mob fibromyalgia. Nias daim duab los yog nws kom paub ntau ntxiv txog pilates band.

 

Summary - Fibromyalgia thiab bungee qaum kev cob qhia: Kev cob qhia yog tus kheej, tab sis bungee qaum tuaj yeem yog tus khub kev cob qhia muaj kev nyab xeeb

Raws li tau hais ua ntej, peb pom zoo kom muaj kev sib txawv ntawm kev tawm dag zog rau cov neeg uas muaj fibromyalgia - uas stretches, muab ntau zog, so thiab hloov lub zog. Ntawm no peb txhua tus muaj qee yam uas cuam tshuam rau hom kev cob qhia peb teb zoo tshaj plaws rau. Tab sis peb xav hais tias fibromyalgia thiab elastic kev cob qhia yuav ua tau ib tug mos mos thiab zoo ua ke. Tsis tsawg, nws yog qhov siv tau, vim nws tuaj yeem ua tau yooj yim hauv tsev.

 

Koom nrog peb Cov Pab Pawg Rheumatism thiab Fibromyalgia Support

Xav tias dawb mus koom nrog pawg Facebook «Rheumatism thiab Mob Ntev - Norway: Kev tshawb fawb thiab xov xwm» (nyem rau ntawm no) rau qhov kev hloov tshiab tshiab ntawm kev tshawb fawb thiab xov xwm tshaj tawm txog kab mob rheumatic thiab mob ntev. Ntawm no, cov tswv cuab kuj tuaj yeem tau txais kev pab thiab kev txhawb nqa - txhua lub sijhawm ntawm hnub - los ntawm kev sib pauv ntawm lawv tus kheej cov kev paub thiab cov lus qhia. Txwv tsis pub, peb yuav zoo siab heev yog tias koj yuav ua raws peb ntawm nplooj Facebook thiab Peb tshooj Youtube (Qhov txuas qhib hauv lub qhov rais tshiab).

 

Thov sib pab txhawb nqa cov uas muaj mob rheumatism thiab mob ntev

Nyob zoo! Peb tuaj yeem thov koj qhov kev nyiam? Peb ua siab zoo thov kom koj nyiam cov ntawv tshaj tawm ntawm peb FB nplooj ntawv thiab qhia cov kab lus no hauv social media lossis ntawm koj qhov blog (thov txuas ncaj qha rau kab lus). Peb kuj zoo siab los pauv kev sib txuas nrog cov vev xaib cuam tshuam (hu rau peb hauv Facebook yog tias koj xav pauv cov txuas nrog koj lub vev xaib). Kev nkag siab, kev paub dav dav thiab ua kom pom tseeb yog thawj kauj ruam mus rau lub neej niaj hnub zoo dua rau cov neeg mob rheumatism thiab mob ntev. Yog li peb cia siab tias koj yuav pab peb nrog kev sib ntaus sib tua ntawm kev paub!

 

Cov chaw kho mob mob: Koj xaiv rau kev noj qab haus huv niaj hnub no

Peb cov kws kho mob thiab cov chaw kho mob ib txwm tsom mus rau cov neeg tseem ceeb tshaj plaws hauv kev tshawb nrhiav, kev kho mob thiab kev kho mob thiab kev raug mob hauv cov leeg, leeg, leeg thiab pob qij txha. Los ntawm nias lub pob hauv qab no, koj tuaj yeem pom cov ntsiab lus ntawm peb cov chaw kho mob - suav nrog hauv Oslo (incl Lambert rooj) thiab Viken (Ntoo nyoos og Eidsvoll Suab).

Cov peev txheej thiab tshawb fawb

1. Wang et al, 2023. Cov nyhuv ntawm Kev Tiv Thaiv Kev Ua Haujlwm ntawm Kev Ua Haujlwm thiab Kev Mob hauv Fibromyalgia: Kev Ntsuam Xyuas Txheej Txheem thiab Meta-Tshaj Tawm ntawm Randomized Controlled Trials. Am J Phys Med Rehabil. 2023 Jul 31. [Meta-analysis / PubMed]

2. Bennett et al, 2009. The Revised Fibromyalgia Impact Questionnaire (FIQR): validation and psychometric properties. Arthritis Res Ther. 2009; 11 (4). [PubMed]

3. Bidonde et al, 2017. Aerobic exercise training for people with fibromyalgia. Cochrane Database Syst Rev. 2017 Lub Xya hli ntuj 21; 6(6): CD012700. [Cochrane]

 

tsab xov xwm: Fibromyalgia thiab elastic kev cob qhia: Qhov kev cob qhia zoo tshaj plaws?

Sau los ntawm: Peb tau tso cai rau pej xeem chiropractors thiab physiotherapists ntawm Vondtklinikkene

Tshawb xyuas qhov tseeb: Peb cov ntawv yog ib txwm ua raws li cov peev txheej loj, kev tshawb fawb tshawb fawb thiab cov ntaub ntawv tshawb fawb - xws li PubMed thiab Cochrane Library. Thov hu rau peb yog tias koj pom qhov yuam kev lossis muaj lus pom.

 

FAQ: Cov lus nug nquag nug txog fibromyalgia thiab kev cob qhia elastic

1. Hom knitting twg yog qhov zoo tshaj?

Qhov tseem ceeb tshaj plaws yog koj siv nws li cas. Tab sis peb feem ntau pom zoo rau hom uas tiaj tus thiab dav dua (pilates band) - raws li cov no kuj feem ntau maj mam. Nws tseem yog rooj plaub uas koj xav tau luv luv knit (minibands) thaum cob qhia lub cev qis - suav nrog lub duav thiab lub hauv caug.

2. Yam kev cob qhia twg koj xav kom sim ua?

Ua ntej, peb xav taw qhia tias kev cob qhia thiab kev ua haujlwm yuav tsum tau hloov kho tus kheej. Tab sis ob peb tus neeg uas muaj fibromyalgia qhia txog cov txiaj ntsig zoo ntawm lub teeb cardio kev cob qhia - piv txwv li taug kev, caij tsheb kauj vab, yoga thiab kev cob qhia hauv lub pas dej sov.