Ce rau cov nqaj qaum nyob rau hauv tsev. Tus txha nqaj ncab ce

Long-term sedentary chaw ua hauj lwm ua hauj lwm, ntev yam taw tes uas nyob rau computer, tsis muaj yuav tsum tau rau tag nrho cov lub cev ua si thiab loj hlob tsis muaj ib ce - lub ntsiab yog vim li cas ua chiv rau ib tug weakening ntawm lub npag system ntawm lub cev, thiab ces mus rau ib tug ua txhaum ntawm hwj tau lub cev, curvature ntawm cov nqaj qaum. Feem ntau, cov neeg no thiaj li tibneeg hu tauj coob, lawv tsis them ntau xim rau thawj lub sij hawm muaj kev mob kev nkeeg nyob rau hauv lub rov qab, duav los yog lub caj dab, dumping ua rau ntev li load ntawm kev ua hauj lwm los yog tsis xis txoj hauj lwm thaum lub sij hawm pw tsaug zog. Thaum lub sij hawm, qhov mob yuav ntau mob siab heev, thiab yog hais tias koj tsis noj kom qhov tsim nyog ntsuas kom tiv thaiv tau lawv, nws yog yuav hais tias cov ntaub ntawv yuav xaus curvature ntawm cov nqaj qaum, protrusion los yog herniated disc thiab raws li ib tug tshwm sim, hauj lwm kev pab. Txawm li cas los, qhov no yuav zam tau, vim hais tias mus koom nyob rau hauv lawv noj qab haus huv yuav ua tau nyob rau hauv tsev, ua tej yam yooj yim ce ntxiv dag zog rau tus txha nqaj nyob rau hauv tsev.

Lub ntsiab cai ntawm ib ce muaj zog

Thaum noj ce nyob rau hauv tsev yuav tsum ua raws li tej yam yooj yim cov kev cai nyob rau hauv thiaj li yuav ua tau nyiaj pab ntau tshaj cov nyhuv thiab tiv thaiv kom txhob tau mob. Ntawm no yog ib co ntawm lawv:

• cov chav kawm yuav tsum tau ua zoo, tsis muaj cia li taw thiab dhau heev lawm ntawm mob siab;
• yuav tsum tsis txhob yuav mus cob qhia nyob rau hauv lub xub ntiag ntawm mob nyob rau hauv cov leeg nrob kem, thiab nrog rau cov tsos mob thaum lub sij hawm workout zaug yog pom zoo kom ncua;
• Tsis txhob ua lub ce nyob rau hauv lub xub ntiag ntawm mob heev;
• koj yuav tsum pib kawm nrog ib tug tsawg kawg nkaus load, maj mam nqa cov theem rau qhov yuav tsum tau tus nqi;
• yuav tsum tau ua tib zoo saib xyuas kom raug ua tus taw thiab ua raws li hwj tau lub cev thaum lub sij hawm ib ce muaj zog;
• ua ntej lub ntsiab txoj kev qoj ib ce, nws yog ib qho tseem ceeb mus ua ib tug sov so-up rau lub hom phiaj ntawm cov huab cua sov mus txog lub loj nqaij pawg;
• nws yog tsis tseg tsim nyog tau mus tham nrog koj tus kws kho mob, thiab tsis txhob nkaum cov tsos mob los yog mob los ntawm nws;
• ce rau tus txha nqaj nyob rau hauv lub tsev yuav tsum tau tswj ntawm strengthening lub npag system tsis yog tsuas yog rov qab, tab sis kuj cov lub cev thiab qis extremities.

Ua ntej koj yuav pib hoob no, hu mus ntsib koj tus kws kho mob los yog kev poob plig thiab tom qab kev sib tham ua ib lub computer los yog sib nqus resonance imaging ntawm cov nqaj qaum. Qhov no daim ntawv ntsuam xyuas yuav pab tshem tawm organic hloov thiab contraindications rau ib ce muaj zog sij hawm.

Ce rau qhov khoov pob kho mob nyob rau hauv tsev

Basic ce muaj zog uas yog qhov khoov pob ntawm cov nqaj qaum nyob rau hauv lub tsev yuav tsum qhia rau strengthening lub npag system ntawm lub cev thiab cov stabilization ntawm cov nqaj qaum, raws li zoo raws li lub kho ntawm me me deformations thiab, raws li ib tug tsim nyog tau, kom txhob muaj tus mob ntawm tus kab mob no.

Nws yuav tsum tau muab sau tseg tias complex ntawm tshuaj ce rau cov kev kho mob ntawm C-zoo li tus khoov pob thiab S-hom yuav sib txawv, tab sis ib tug muaj tseeb mob yuav tsuas yuav ib tug kws kho mob.

Kev tiv thaiv thiab kev kho mob ntawm lub C-zoo li tus khoov pob

Ua ce rau qhov khoov pob ntawm cov nqaj qaum nyob rau hauv lub tsev, koj twb paub lawm ib ce muaj zog cov sab nqaij ntshiv ntawm cov nqaj qaum, thiab mob phab ntsa ntawm lub plab mog. Rau C-zoo li tus khoov pob pom zoo cov nram qab no ce:

• thawj muag zaub - ko taw xub pwg dav sib nrug, ob txhais tes txuas mus rau lub xub pwg nyom, thiab nqa tawm ib tug yeej tsab ntawv tsa suab rau pem hauv ntej thiab rov qab lub luj tshib (lub multiplicity ntawm ib ce muaj zog nyob rau hauv txhua cov kev taw qhia 8-10 hom lub sij hawm ce yog ua nyob rau hauv peb poob lawm);
• seem nyob rau hauv tib txoj hauj lwm, lub zog ntawm tus caj npab yog nqa rau pem hauv ntej rau ib tug sib sib zog nqus exhalation thiab rov qab nrog ib tug sib sib zog nqus pa, li no compressing thiab wires tom qab;
• Tom ntej no, koj yuav tsum mus pw rau hauv ib tug nyuaj nto, muab koj txhais tes nyob rau koj sab, thiab tsis tau noj ob txhais ceg thiab xub pwg tawm hauv pem teb ib ob peb lub sij hawm los txhawb thiab rub lub taub hau mus txog;
• ua nyob rau hauv tib txoj hauj lwm, mus ua ib tug "nkoj", ces mus rau lub ce "choj".

Cov ce rau tus txha nqaj nyob rau hauv tsev yog pom zoo kom nqa tawm 1-2 lub sij hawm ib hnub twg, sib txuas lawv nrog rau lwm cov cev qoj ib ce. Lawv hom phiaj haum raws li kho ce rau tus tiv thaiv los yog kev kho mob ntawm tus kab mob rau hauv lub pib theem.

Kev tiv thaiv thiab kev kho mob ntawm S-zoo li tus khoov pob

Ib co ntawm ce rau cov kev kho mob ntawm qhov khoov pob S-zoo li tus me ntsis txawv ntawm hais tias ntawm C-zoo li tus khoov pob thiab aims ntawm strengthening lub lumbar cheeb tsam thiab hauv siab, raws li tau zoo raws li yuav ua tau kom cov nqaij laus ntawm lub hauv paus latissimus dorsi. Ua li no, pom zoo cov ce rau tus txha nqaj tom tsev:

• pib txoj hauj lwm - uas zaum nyob rau hauv ib tug siab quav los yog raug tshem tawm, ua ob txhais tes taub hau, ncaj koj lub xub pwg nyom thiab lub luj tshib ua los ntawm kev xa sab laug thiab sab xis, raws li yog hais sib ntswg tus txha nqaj raws qhov ntev axis;
• dag rau hauv rov qab rau ib tug nyuaj nto rau hauv pem teb, nws yog tsim nyog los nqa tawm katatelnye tsab ntawv tsa suab, lifting lub cev;
• sawv rau tag nrho cov fours rau hauv pem teb thiab so nws ob txhais tes ob peb lub sij hawm nws yog tsim nyog khoov thiab khoov rau tom qab, simulating ib lub xeev ntawm zoo los phem miv.

Ua no set ntawm ce mus xyaum txhua txhua hnub, ua raws li cov kev cai ntawm kho ce.

Ce rau cov decompression ntawm cov leeg nrob kem

Tej yam yooj yim ce rau ncab cov nqaj qaum nyob rau hauv lub tsev muaj peev xwm yuav tau siv tib yam sab hauv lub qhov rooj (koj thawj zaug yuav tsum tau xyuas kom meej cov kev ntseeg ntawm nws fastening). Nyob rau hauv lub ob txhais tes yuav tsum dai rau ntawm lub qhov rooj, tuav lub sab saum toj ntug (los ze zog mus rau lub qhov rooj hinges).

Nyob rau hauv cov ntaub ntawv no, koj yuav tsum tau rub koj ob txhais ceg thiab ua rau lawv me me swaying tsab ntawv tsa suab kom tag nrho load txav mus rau lub cev, thiab relieving cov nqaj qaum, tus muab lub zog pab tig cov leeg nrob kem. Ce rau cov nqaj qaum stretch nyob rau hauv tsev yog pom zoo kom ua kev nws rov qab thiab tig xubntias rau lub qhov rooj. Ntawm chav kawm, nrog txoj kev vam meej ntawm sab hauv lub qhov rooj yuav tsum tau hloov los ntawm ib tug khib los yog ib tug gymnastic kab rov tav bar.

Kev tiv thaiv thiab kev kho mob rau ib tug herniated disc

Main lub luag hauj lwm nyob rau hauv cov kev tiv thaiv ntawm tus kab mob no noj systematic ce rau tus txha nqaj nyob rau hauv lub tsev, uas yog tsom ntawm strengthening lub npag thav duab ntawm lub rov qab thiab npog tas ib ce, raws li zoo raws li lub los ntawm decompression rau cov nqaj qaum. Yog hais tias muaj mob nyob rau ib feem ntawm cov leeg nrob, los yog muaj ib tug tsim mob ntawm ib tug herniated disc, nws yog ib qho tseem ceeb mus tham nrog koj tus kws kho mob. Lub ntsiab kev ua si rau cov kev kho mob thiab kev tiv thaiv ntawm hernia yog decompressed (extension) ntawm cov nqaj qaum los ntawm tej yam ntuj tso kev los sis los ntawm txoj kev tshwj xeeb mechanisms uas yog tsim los ua kom qhov kev ncua deb ntawm lub pob txha caj qaum, thiab yog li txo lub load rau intervertebral disc thiab txo lub siab rau lub paj fibers.

Nyob rau hauv tas li ntawd, ce nyob rau hauv cov leeg nrob hernia nyob rau hauv lub tsev muaj peev xwm yuav ua tau nrog ib tug tshwj xeeb dispensary Evminova, uas muab tau zoo heev. Plaug ib tug tshwj xeeb board nrog ib tug kuj tsis paub meej lub kaum ntse ntse thiab tus tes, ntaus ntawv no tsis tau tsuas yog txhawb nqa decompression ntawm cov leeg nrob kem, tab sis kuj ntxiv dag zog rau npag system.

Ib qho ntxiv cov nyhuv yog ib tug tshwj xeeb chav kawm ntawm tshuaj zaws, uas relieves nqaij spasm, acupuncture, lub cev txoj kev kho cov txheej txheem.

Ib ce muaj zog kom muaj nqaij laus rov qab

Ce rau cov nqaij ntshiv ntawm cov nqaj qaum nyob rau hauv lub tsev yuav tsum tsis tau tsuas yog kom ntxiv dag zog, tiam sis kuj rau kev tiv thaiv ntawm vertebral xaav nyob rau hauv uas tsis muaj npag ncej. Nyob rau hauv cov ntaub ntawv no, lub amplitude ntawm lub ua cov kev ua ub no yuav tsum muaj thaum xub thawj.

dag "nkoj" nws yog pom zoo nyob rau hauv lub plab ntawm lub ce nyob rau hauv txoj hauj lwm. Nyob rau ua pa tawm, koj yuav tsum rhuav tawm hauv pem teb sab sauv nqua, lub xub pwg txoj siv, qis nqua, thiab khov nyob rau hauv no teeb rau ib tug ob peb lub vib nas this, tuav koj ua tsis taus pa. Ntawm ce nyob rau hauv lub supine txoj hauj lwm yog pom zoo rau cov kev tiv thaiv uas zoo xws li complex yog qhov khoov pob.

xaus

Nqa tawm ib tug yooj yim txheej ce rau tus txha nqaj nyob rau hauv tsev ob los yog peb lub sij hawm ib lub lim tiam, koj yuav ua tau dab tsi yuav tshwm sim ntxiv dag zog npag ncej. Nws nqa tawm ib tug haib tiv thaiv kab mob yog tsis tsuas cov nqaj qaum tab sis kuj cov licas raws li ib tug tag nrho.