Umzimba for yomgogodla ekhaya. emgogodleni umzimba esisuka

Long-term umsebenzi ehhovisi umzimba, yokuchitha isizungu omude computer, asikho isidingo sokuba umsebenzi egcwele yemvelo kanye ezikhulayo ukungawuvivinyi umzimba - sezizathu ezinkulu ehola ekuqaleni ukuze lube buthaka uhlelo kwemisipha emzimbeni, bese ukuhlukumeza ukuma, ugobile yomgogodla. Ngokuvamile, abantu bamatasa kakhulu, abayikhokhi ukunakwa kakhulu okokuqala kwakukhona ubuhlungu emuva, okhalweni noma entanyeni, ulahla izimbangela ku umthwalo ngokweqile emsebenzini noma isikhundla ungakhululekile ngesikhathi sokulala. Ngokuhamba kwesikhathi, ubuhlungu iba babubukhulu ngokwengeziwe, futhi uma ungathathi izinyathelo ezidingekile ukuze uvimbele nabo, kungenzeka ukuthi kunjalo kuzophela ugobile yomgogodla, protrusion noma disc herniated futhi ngenxa yalokho, kokungenela op. Nokho, lokhu kungagwenywa, ngoba ukuba bahlanganyele impilo yabo kungaba ekhaya, ukwenza umzimba ezilula ukuze uqinise yomgogodla ekhaya.

Imithetho eyinhloko obonisa

Uma uthatha umsebenzi ekhaya kufanele ihambisane nemithetho elula ukuze kuzuzwe umphumela esiphezulu futhi ukuvimbela yezinkinga kungenzeka. Nazi ezinye zazo:

• amakilasi kumele kwenziwe kahle, ngaphandle ukunyakaza kungazelelwe futhi okwedlula intshiseko;
• akufanele kube ukuqeqesha ebukhoneni ubuhlungu ikholomu umgogodla, kanye ukubukeka ubuhlungu ngesikhathi Amazing amaseshini Kunconywa ukuhlehlisa;
• Musa ukwenza izivivinyo ebukhoneni sebuhlungwini obunzima;
• udinga ukuba aqale ukuzilolonga umthwalo ubuncane, kancane kancane ngokuletha ezingeni layo nenani edingekayo;
• kufanele ziqashwe ngokucophelela ukuze kahle ukwenza ukunyakaza nokulandela ukuma ngesikhathi umsebenzi;
• ngaphambi main umsebenzi eziyinkimbinkimbi, kubalulekile ukwenza gaphambi ngenjongo iyazifudumeza amaqembu ayinhloko imisipha;
• kuba njalo kunesidingo ukuze bonana nodokotela wakho kuqala, futhi musa ukufihla izimpawu noma ubuhlungu kuwo;
• umzimba for yomgogodla ekhaya kufanele kuhloswe ngazo ukuqinisa uhlelo kwemisipha akuyona emuva kuphela, kodwa futhi umzimba engenhla futhi emikhawulweni aphansi.

Ngaphambi kokuba uqale lo Yiqiniso, kuhle ukuba uvakashele udokotela wakho noma ukuphatheka kabi kakhulu ngemuva kokuxoxisana ukwenza ikhompyutha noma resonance kazibuthe a imaging sokukhubazeka komgogodla. Lokhu inhlolovo kuzosiza ukuqeda izinguquko organic kanye contraindications for umsebenzi nezikhathi.

Obonisa for ukwelashwa ukugobeka komhlandla ekhaya

umsebenzi Basic nge ukugobeka komhlandla yomgogodla ekhaya izodluliselwa ukuqinisa uhlelo kwemisipha emzimbeni futhi kuqiniswa yomgogodla, kanye nokulungiswa deformations amancane, ngenxa yalokho, ukumisa ukuqhubeka kwesifo.

Kufanele kuqashelwe ukuthi eziyinkimbinkimbi umzimba zokwelapha for ekwelapheni ukugobeka komhlandla ezimise C S-uhlobo kuzohluka, kodwa okuyikona kungenziwa kuphela udokotela.

Nokwelashwa kwe-ukugobeka komhlandla C emise

Buciko umzimba for ukugobeka komhlandla yomgogodla ekhaya, uyaqaphela ukuzivocavoca imisipha lateral yomgogodla, futhi imisipha udonga esiswini. Ukuze ukugobeka komhlandla C emise Kunconywa izivivinyo ezilandelayo:

• ukuma yasekuqaleni - izinyawo ehlombe ububanzi ngaphandle, izandla enamathiselwe emahlombe, futhi afeze a motion isiyingi phambili futhi indololwane emuva (the kaningi umsebenzi ohlangothini ngalunye 8-10 izikhathi umsebenzi wenziwa amasethi amathathu);
• esisele endaweni efanayo, ukujikeleza izingalo wenziwa phambili kwi umoya ejulile futhi emuva nge umoya kakhulu, kanjalo ukugxisha futhi eqondisa ngemuva;
• Okulandelayo, udinga ukuba alale endaweni eqinile, beka izandla zakho ezinhlangothini zenu, ngaphandle kokuthatha kwemilenze nehlombe phansi izikhathi ezimbalwa ukuthi siphakamise bese udonsa ikhanda phezulu;
• ngokuba endaweni efanayo, ukwenza "isikebhe", bese uya ekusebenziseni "ibhuloho '.

Lezi umzimba ngoba umgogodla ekhaya Kunconywa ukuba afeze izikhathi 1-2 ngosuku, hlanganisa them nezinye umzimba. Basuke Lifanele njengoba umzimba zokwelapha ngokuvinjelwa noma ngokwelashwa kwezifo esigabeni kokuqala.

Nokwelashwa kwezinkinga ukugobeka komhlandla ezimise S-

Isethi umzimba for ekwelapheni ukugobeka komhlandla S emise ukuhluka ukuthi of ukugobeka komhlandla ezimise C ihlose kucinisa esifundeni lumbar nasesifubeni, kanye ukwandisa ithoni kwemisipha base latissimus dorsi. Ukuze wenze lokhu, watusa lezi umzimba for yomgogodla ekhaya:

• ukuqala isikhundla - ehlezi khona esitulweni okusezingeni eliphezulu noma ebhentshini, wenze ikhanda ngezandla, qondanisa osemahlombe akho futhi izindololwane wenza ngokuvula kwesokunxele nakwesokudla, sengathi ezimazombe yomgogodla kanye eksisi eside;
• olele emuva endaweni eqinile phansi, kubalulekile ukuba afeze katatelnye ezinyakazayo, ephakamisa umzimba;
• emi ezinamaphiko ezihamba ngazo zozine phansi ukuze aphumule izandla zakhe amahlandla amaningi kubalulekile ukugoba futhi ungagobisi indawo emuva, simulating isimo amakati kuhle kumbe kubi.

Yenza lokhu iqoqo umzimba ukuzijayeza nsuku zonke, kulandela imithetho eyisisekelo umzimba zokwelapha.

Ukuzivocavoca ngokuba decompression ka ikholomu umgogodla

Ezinye umzimba elula esisuka yomgogodla ekhaya zingenziwa ngokusebenzisa abavamile iminyango ingaphakathi (okokuqala udinga ukuqinisekisa ukuthembeka yasibamba yayo). Njengoba izintambo ziyobe ziphethwe kumele hang on umnyango, ubambe unqenqema (eduze umnyango buxhomeke).

Kulokhu, udinga ukudonsa imilenze zakho, ngibenze ezincane zize zithonye ezinyakazayo ukuze wonke umthwalo elivulela emzimbeni elingaphezulu, bese ukhulula emgogodleni, ukunyakaza ukujikeleza wasiza ujike ikholomu umgogodla. Umzimba for elula emgogodleni ekhaya Kunconywa ukwenza kokubili emhlane wakhe futhi ebhekene umnyango. Yiqiniso, ukuphumelela iminyango ingaphakathi kungenziwa indawo yokubeka noma ibha Gymnastic ovundlile.

Ukuvimbela kanye nokwelashwa kwe-disc herniated

indima eyinhloko nokuvimbela lesi sifo ukuthatha umzimba ehlelekile for yomgogodla ekhaya, okuyinto kuhloswe ngazo ukuqinisa uzimele kwemisipha emuva esifubeni, kanye nemiphumela ye decompression ku yomgogodla. Uma kukhona ubuhlungu ku ingxenye ikholomu umgogodla, noma une-uphethwe ezimisiwe disc herniated, kubalulekile bonana nodokotela wakho kuqala. Umsebenzi esiyinhloko ukwelashwa kanye nokuvimbela hernia is decompressed (isandiso) yomgogodla ngendlela engokwemvelo noma esebenzisa izindlela ezikhethekile okuyinto zenzelwe ukwandisa ibanga phakathi amathambo, futhi ngaleyo ndlela kuncishiswe umthwalo disc intervertebral nokwehlisa ingcindezi izinzwa.

Ngaphezu kwalokho, umzimba e hernia umgogodla ekhaya kungenziwa nge Dispensary ekhethekile Evminova, onikeza imiphumela emihle kakhulu. Kwethulwa ibhodi okhethekile nge-engeli variable kanye izibambo, kule divayisi akugcini kuphela decompression ka ikholomu umgogodla, kodwa iqinisa uhlelo kwemisipha.

Umphumela ezengeziwe luyisifundo olukhethekile massage zokwelapha, okuyinto aqede imisipha spasm, ukutshopa, izinqubo sokuvivinya umzimba.

Qeqesha ukulondoloza imisipha ithoni emuva

Bonisa adingwa yimisipha yomgogodla ekhaya kudingeka singagcini nje ngokuzuza ukuqinisa kodwa futhi nokuvimbela ukuhamba vertebral ohlakeni ongaphakeme kwemisipha. Kulokhu, lo amplitude of imisebenzi eyenziwa kumele kungagcini ekuqaleni.

uqamba amanga "isikebhe" kunconywa esiswini ukuzilolonga kule sikhundla. On the exhale, udinga Dabula phansi ezingalweni nasemilenzeni engenhla, ehlombe ibhande, izitho zomzimba ephansi, futhi eqandisiwe kule pose imizuzwana embalwa, ukubamba umoya wakho. Umzimba kule sikhundla lisalele Kunconywa nokuvimbela efanayo ukugobeka komhlandla eziyinkimbinkimbi.

isiphetho

Kuphethe isethi lelula umzimba for yomgogodla ekhaya izikhathi ezimbili noma ezintathu ngesonto, ngeke sifinyelele lokho okwakuyokwenzeka ukuqinisa Uhlaka kwemisipha. It eyenziwa isifo zokuvimbela enamandla akuyona kuphela yomgogodla kodwa futhi uhlelo zemisipha iyonke.