I-Osteochondrosis sisifo esifanayo. Ukuba ngaphambili babegula kakhulu abantu abadala kuneminyaka engama-35, ngoku unokudibana nabantwana abaselula. Kubalulekile ukuba usebenze rhoqo ngamayeza okwelapha, okuya kunciphisa ikhosi yesifo.
Ukuzivocavoca umva kunye ne-osteochondrosis yesithili esilungileyo
I-Osteochondrosis ye-lumbar spine yinto eqhelekileyo yesi sifo. Kule meko, izigulana zesigulana sangasemva ziya kuba ngale ndlela:
- elele emva emzantsi, izandla phezu komzimba, ukugoba umlenze okunene nokuwuphakamisa. Emva koko vula kwaye ukhulule. Okufanayo kwinqanaba langasekhohlo. Yenza enye iminithi;
- elele emhlane wakho, izandla phezu komzimba, ugoba imilenze yakho kunye, uphakamise, uqondise, uhlawule;
- elele phantsi emacaleni, izandla ngezandla zomzimba, ukuqhuba ukukhaba, njengokungathi uhamba ngebhayisikili. Okokuqala kwelinye icala, ngoko ke kwelinye icala. Yenza enye iminithi;
- elele emhlabathini emhlane wakho, izandla phezu komzimba, ulungise imilenze yakho, uqhekeze umgangatho kunye nendawo ejikelezayo, landela ukuhamba kunye neenyawo zakho, ulandele iisisi;
- elele phantsi, izandla phezu komzimba, phakamisa imilenze eqondileyo phezulu kwaye wenze isisk
- elele esiswini sakho, lungisa iinyawo zakho phantsi kwekhamera, izandla emva kwentloko yakho. Kuphefumlelwe, bhinqa, khula kule ndawo nge-akhawunti ezili-10, uphume kwaye uphume. Phinda 10-15 maxesha;
- elele phantsi emqolo wakho, cindezela imilenze yakho kwaye ujikelele kwicala elinye, kunye nentloko - kwenye, kwaye wenze i-twisting;
- elele emhlabathini emhlane, izandla ezithatha umzimba, imilenze igobile, yiphakamise i-pelvis ekuphefumleleni, yinciphise ekuphumuleni. Phinda amaxesha ama-5-10;
- elele emgangathweni emhlane, izandla ezithatha umzimba, imilenze iqonde, imilenze yephule emanzini ngamanqanaba angama-45 kwaye ngaphandle kokuyeka, "ubhale" manani ngo-0 ukuya ku-9.
Ukuzivocavoca okunjalo kumqolo nangomlenze wendlu kungenziwa ngokuqinisekileyo ngumntu, ngaphandle kwalawo anesigxina se-osteochondrosis.
Impilo engemuva: izivivinyo zomlomo wesibeletho
Uninzi lwalezi zivivinyo zomqolo nentamo emsebenzini zingenziwa ngempumelelo efanayo njengasekhaya:
- ukuhlala okanye ukuma kwi-exhalation, ukuthambisa intloko yakho, ukuzisa i-chin yakho kwisifuba sakho, ngokukhawuleza, ngokuphefumula, ukuguqula intloko yakho ngasemva. Oku kufuneka kuphindwe ngokuphindaphindiweyo kwaye ngokufanelekileyo ngokuphindaphindiweyo;
- ukuma okanye ukuhlala, cinezela isandla sakho isandla ebunzini lakho ngemizuzwana eyi-10, ngaphandle kokuhamba. Ngokufanayo, unokuyenza kwicala ngalinye lekhanda;
- ukuhlala okanye ukuma, fakela iminwe yakho kwisikhiya ngasemva kwentloko yakho, ngelixa uhlala ndawonye. Beka i-chin yakho kwi-forearms yakho. Ukukhahla emva kwentloko ngentloko yesundu, phakamisa izibophelelo, ubeke ndawonye, ​​ngokuphakamileyo kunokwenzeka. Yeka imizuzwana eyi-10.
Ukongeza kwezi zinto, kukho ukuqeqeshwa komzimba kwintsimbi nentamo, ekufuneka yenziwe ngesikhundla esifanelekileyo:
- elele esiswini, izandla kunye nomzimba, iintendelezo. Iqhina likwinqanaba le-trunk, umzimba ukhululekile. Kancinci, phendule kakuhle intloko yakho: ngakwesobunxele-ukuya kumthombo - ukuya kunene.
Phinda kathathu; - yenza umsebenzi ngendlela efana neyokudlulileyo, kodwa faka iintende zakho phantsi kwe-chin.
Izenzo ezongezelelweyo ze-back with osteochondrosis
Ukuba uziva utyinekile emhlane, ukusetyenziswa kwi-pool yangemuva kunceda gqitha. Kule meko, akuyimfuneko ukwenza into edibeneyo kwezinye iindwendwe: unokuzibhukuda emhlane wakho, kwisisu sakho, ukuwa phantsi kwamanzi kwimiba yomibini, njl. Nokuba oku kuya kuba luncedo kumgudu wakho kwaye kukunciphise imizwa engathandekiyo.
Ukuba awunalo isigaba esinqatshelwe kakhulu se-osteochondrosis, unokwenza umz Iimisipha eziqinisiweyo ziya kuba yindawo efanelekileyo, kwaye umgudu uya kuthwala umthwalo omncinci.