Chitani "ng'ona": kuchotsa ululu kumbuyo

Zogwiritsira 'amachitira ng'ona "kwa msana wapangidwa mitundu inayi ya amazipotokola thupi ndi mitundu yosiyanasiyana ya mapazi ndi chakudya cholinga ndiponso kuchiza mavuto a dongosolo minofu ndi mafupa (makamaka msana), kutikita ziwalo ndi mpumulo ululu kumsana ndi minofu m'chiuno. Iwo anayamba chiropractor ku Australia chifukwa cha kuzipenya zokhudza msana ya ng'ona, amene sanawonekere kwa dzimbiri ndi mapindikidwe.

Njira imeneyi ndi kupezeka kwa anthu a m'badwo uliwonse ndi olimba thupi, sikutanthauza malo zambiri kapena zipangizo zina zapadera: chabe kalipeti woonda kapena bulangeti, atagona pansi.

Nthawi zina, zinthu kuti

Zogwiritsira 'amachitira ng'ona "kwa msana akusonyeza kuti zizindikiro zotsatirazi ndi pathologies:

• pa khomo lachiberekero ndi lumbar sciatica;
• kudwala sacral;
• osteochondrosis;
• intervertebral chophukacho ndi protrusion.

Ndipo kwalembedwa ntchito minofu kuphipha wa lumbar ndi mafupa a chiuno, ndi piriformis minofu syndrome, pamaso pa zochitika zastoynyeh mu ziwalo m'chiuno ndi matenda a m'mimba ndi chopondapo. Tiyeni tione mmene angachitire kuchita izi.

mbali ntchito

The kulunjika wa "ng'ona 'kuchita ndi helical kasinthasintha wa thupi pamene mutu watsata mbali imodzi, ndipo pa mapazi beseni ndi mzake moyenera, zimapangitsa msana kupotoza.

Ulamuliro waukulu - ndi kumvera maganizo anu, kupewa ululu waukulu ndi kayendedwe lakuthwa kwambiri. Sitiyenera yomweyo kupanga matalikidwe kwambiri kayendedwe, amafunika kupereka thupi azolowere konzekera. Zonse anachita pa kupotoza 8 (anayi mbali iliyonse), ndi za 3-4 masekondi ayenera lolimba Kukhazikitsa malo zopotoka.

Mtundu uliwonse wa masewera olimbitsa thupi "ng'ona" kuchitika pang'onopang'ono mosamala, kuonera zosangalatsa a minofu ndi tendons samatha. Kupuma akhale atatu azithunzi omwe tikunena, kuleza kukopedwa ndi kuboola mphuno. Mu malo koyamba ali kupuma kunja, ndipo pa nthawi ya kayendedwe - mpweya.

Komanso, tikulimbikitsidwa kuchita Zochita pa chopanda kanthu m'mimba. Nkofunika kumapeto kwa zokambirana zonse chofunika kuti kaimidwe yosangalala - monga kunama pa nsana wanu ndi mikono molunjika ndi miyendo ndi maso otsekedwa pamene akugwira akatumba onse a thupi mu mkhalidwe omasuka kwathunthu.

№1 chipika

Zino zolimbitsa thupi "ng'ona" analengedwa mu buku osachepera:

1. Kugonera kumbuyo - miyendo molunjika, pa m'lifupi phewa padera, manja pambali kuti apange mzere umodzi - kuti akutembenukira thupi lake ku mbali imodzi, ndi mutu - mzake.
2. Kuyambira malo ali yemweyo, koma chidendene cha phazi limodzi kuvala zala za ena, onetsetsani kuti malo a mapazi pamene kusamalira thupi nayenso.

№2 chipika

Pamene ntchito "ng'ona" mlingo wachiwiri, mmene angathere, pa fixation mfundo inspiratory chete kwa masekondi 4-8:

1. Mawondo wopindidwa miyendo kupanga ngodya 90 °. Kumwendo wa mwendo umodzi pamene mabodza ena pamwamba pa bondo ndi thupi odzipereka ndi mafupa a chiuno akutembenukira ku mbali zosiyana. Care ayenera kumwedwa mapewa ndi manja anali mwamphamvu mbamuikha pansi.
2. Miyendo ndichotse pa maondo ndipo anaikidwa onse kuposa m'lifupi phewa. Kuikira mapazi ake pansi, ndi kokha kuwapatutsa, kuchita U-kwa thunthu ndi mafupa a chiuno ku mbali imodzi, ndi mutu - mzake. Ngati likukhalira kuti mwendo, umene uli pafupi ndi pansi, kwathunthu imagwera.

chipika №3

A mlingo chachitatu cha kapangidwe zolimbitsa "ng'ona" chifukwa kumbuyo, amene amaloledwa yaitali, kuyambira mphindi imodzi fixation pa zinasintha anapereka chitonthozo mkati kuli motere:

• Miyendo ndichotse pa mawondo ake pa ngodya 90 ° kapena pang'ono ntchafu zikuluzikulu mwamphamvu pamodzi, ndi mapazi mpweya ndi mawondo ikufanana ku mzere wa mafupa m'chiuno. Pangani akutembenukira thupi lake kuti m'chiuno mwake anali kupinda ngodya ndi modekha anagona pansi (ngati nkotheka). Iwo saloledwa kuti kayendedwe mwadzidzidzi kapena osamvera mwendo dontho pansi.
• Mfundo imeneyi ya chakudya cha mapazi zokwawa, koma pakadali mapeto kuwongola mwendo, limene lili pamwambapa ndipo kuyesa dzanja lake kukhudza pafupi mukhoza m'manja pang'ono kukoka sock pa phazi.
• Kumanja phazi Manga pang'ono wopindidwa kumanzere mwendo kuti thupi la phazi lake lamanja anagwira pa atavalanso zoteteza kumanzere (udindo anati yoga amatchedwa mapazi garudasanoy). Kukhota yatsala mafupa a chiuno, mpaka pano monga matalikidwe kapena zomverera. Ngati ali wolemera, izo tikulimbikitsidwa kugona mu udindo uwu pafupifupi 30 masekondi, kupuma kwambiri ndi wogawana.

Zochita zina kusintha otaya magazi pamodzi mzere msana

kuika awa naonso anatengedwa kuchokera hatha anati yoga mchitidwe ndipo anayesedwa maphunziro ambiri ndi madokotala, zotsatira za mpumulo wa spasms minofu zimachitika pafupi pomwepo! Zimatengera stiffness ndi kutupa, kupuma umakhala free, kotero zinthu zimenezi analimbikitsa anthu ndi matenda a m'mapapo ndi machitidwe a mtima. The chikhalidwe chachikulu - ndi adequacy a ntchito:

• Kugonera mimba yake, anakokera dzanja molunjika mpaka dzanja lake lamanzere m'mwamba ndi malo moti burashi akunama lathyathyathya pa phewa mzere limodzi mkono chachiwiri ndi adatchithisira pansi pamodzi thupi, komanso adagulung'undisa, kanjedza mmwamba. Thupi kugona pa dzanja lamanja kuti ali pabwino pa mzere wa phewa kapena pansipa, koma osati m'munsi sternum lapansi. Kupuma kwambiri, mwa malo pakati pa masamba phewa, kuyesera malowa ngati kuli kotheka pa inhalation anafotokoza. udindo kwa masekondi 30 miniti, ngati dzanzi chala adzakhala - osadandaula, monga mchitidwe chikuchitika. Pamene inu kutuluka malo manja kusamukira kuyenda zozungulira kudzera pakati ndi kumasuka pamodzi thupi pansi masekondi 10-20. Bwerezani pa mbali inayo.

• Kugonera mmimba mwanu, kutenga dzanja lamanja ku dzanja lamanja ndi atolankhani mwamphamvu ndi kutalika lonse la manja pansi. Ndi molunjika, ndi kanjedza n'zogwirizana ndi olowa phewa. Mosamala kukubwezani thupi dzanja (sayenda!), Tembenukirani mbali ndi mawondo anu, kuyesa kulikankhira pachifuwa, wosunga scapula ndi paphewa kumbuyo. Akukonzekera masekondi 30, ndiye kumasuka ndi kubwereza mbali inayo.