Ukulungiswa kwesibeleko se-Lordosis: yintoni, iimpawu kunye nonyango

Umxholo

• Iimpawu eziphambili
• Xa ukulungiswa kakhulu
• Unyango lwenziwa njani
• Ukuzivocavoca ngokulungiswa komqolo wesibeleko
• Uqheliso-1: Umz. 'EWE'
• Uqheliso 2: Ex. ’HAYI’
• Ukuzivocavoca 3: I-Creepy Cat X UkuKhangela ikati
• Ukuzivocavoca 4: qengqa phantsi x qengqeleka
• Ukuzivocavoca 5: Ukolula

Ukulungiswa kwakhona kwe-lordosis yesibeleko kwenzeka xa i-curvature egudileyo (i-Lordosis) ehlala ikhona phakathi kwentamo kunye nomqolo ayikho, enokubangela iimpawu ezinjengentlungu yomqolo, ukuqina kunye nokuqina kwemisipha.

Unyango lolu hlobo lotshintsho kufuneka lwenziwe ngokuzilolonga, olwenziwe kwi-physiotherapy. Zininzi iindlela zonyango ezinokusetyenziswa, ngokweemfuno zomntu ngamnye, ezinje ngePilates indlela okanye i-RPG- imfundo yangemva kwesimo, umzekelo. Ukusetyenziswa koxinzelelo olushushu kunye nezixhobo ze-electrostimulation kunokucetyiswa kwimeko yentlungu.

Iimpawu eziphambili

Ayingabo bonke abantu abanokulungiswa komlomo wesibeleko abaneempawu. Kwiimeko ezinobulali, jonga nje umntu ovela ecaleni ukuze uqaphele ukungabikho kwegophe ye-Lordotic ekufuneka ibekhona kwingingqi yentamo.

Kodwa xa besenza, iimpawu kunye neempawu zokulungiswa komlomo wesibeleko zihlala zibandakanya:

• Ubuhlungu kumqolo wesibeleko;
• Ubuhlungu embindini emva;
• Ukuqina komqolo;
• Ukuncipha kwenqanaba lokunyakaza komboko;
• Izivumelwano zemisipha kwi-trapezius;
• Ukukhutshwa kwediski enokuqhubela phambili kwi-disc ye-herniated.

Ukuxilongwa kungenziwa ngugqirha okanye i-physiotherapist xa ujonga umntu ecaleni, kuvavanyo lomzimba. Akusoloko kukho imfuneko yokwenza iimvavanyo zokucinga ezifana ne-X-ray kunye ne-MRI, kodwa ezi zinokuba luncedo xa kukho iimpawu, ezinjengokubamba entloko, iingalo, izandla okanye iminwe, okanye nokutsha, bonisa ukunyanzeliswa kwentsholongwane enokuthi yenzeke ngenxa yediski yomlomo wesibeleko.

Xa ukulungiswa kakhulu

Ukulungiswa komqolo wesibeleko kuphela ayilolutshintsho lukhulu, kodwa kunokubangela iintlungu, ukungonwabi kwingingqi yentamo, kwaye kunokwandisa umngcipheko wokuphuhlisa i-arthrosis emqolo, ukuze inyangwe ngokufanelekileyo, kunye neeseshoni ze-physiotherapy. imfuneko yotyando.

Unyango lwenziwa njani

Ukunyanga ukulungiswa komqolo womlomo wesibeleko, ukuzivocavoca ukuhamba kunye nokuqiniswa kwemisipha kuyacetyiswa, njengendlela yePilates, ngoncedo lwe-physiotherapist. Ukongeza, xa iimpawu zikhona, kungabonakaliswa ukwenza iiseshoni ezithile ze-physiotherapy ukulawula iintlungu kunye nokuphazamiseka, apho izixhobo ezinje ngeebhegi ezishushu, i-ultrasound kunye ne-TENS zingasetyenziswa. Ukusetyenziswa kweendlela zobuqhetseba bomqolo wesibeleko kukwabonakalisiwe, njengokutsalwa kwesibeleko ngesandla kunye nokunwebeka kwemisipha yebhanti yomqala kunye negxalaba. Nangona kunjalo, i-physiotherapist inokubonisa olunye uhlobo lonyango alubona lufanelekile, ngokokuvavanywa kwesigulana.

Ukuzivocavoca ngokulungiswa komqolo wesibeleko

Ukuzivocavoca okuninzi kunokuboniswa, ngokweemfuno zento nganye, kuba ukulungiswa akuhlali kungukuphela komguquko womqolo, kodwa ukulungiswa kwe-lumbar kunye ne-hypomobility yomqolo wonke kunokubakho. Injongo yokuzivocavoca kufuneka ibe ukomeleza izihlunu ezikwisibeleko somlomo wesibeleko, ezisentanyeni engasemva, kunye nokolula imisipha yomlomo wesibeleko, esemqaleni wentamo. Eminye imizekelo yokuzivocavoca i-Pilates yile:

Uqheliso-1: Umz. 'EWE'

• Lala ngomqolo imilenze yakho igobile kwaye iinyawo zakho zicaba phantsi
• Indawo encinci kufuneka igcinwe phakathi kwe-lumbar spine kunye nomgangatho, ngokungathi kukho iidiliya
• Umntu ngamnye kufuneka aqonde ukuba phakathi kwentloko ichukumisa umhlaba, kunye namagxa egxalaba kunye necoccyx
• Ukuzivocavoca kubandakanya ukurhuqa intloko phantsi, ukwenza intshukumo ka 'EWE' kwindawo encinci, ngaphandle kokususa intloko phantsi

Uqheliso 2: Ex. ’HAYI’

• Kwimeko efanayo nomsebenzi wangaphambili
• Kuya kufuneka urhuqe intloko yakho phantsi, usenza intshukumo 'HAYI', kwindawo encinci, ngaphandle kokususa intloko yakho phantsi

Ukuzivocavoca 3: I-Creepy Cat X UkuKhangela ikati

• Kwindawo ezixhaswayo ezi-4, okanye iikati, ezinamadolo aphumle phantsi
• Zama ukubeka isilevu sakho esifubeni sakho kwaye unyanzele umva wakho ophakathi
• Okulandelayo, kuya kufuneka ujonge phambili ngelixa ukrazula i-butt kwaye ushukumise embindini womqolo phantsi, ngokuhamba ngamandla

Ukuzivocavoca 4: qengqa phantsi x qengqeleka

• Kwimeko yokuma imilenze ihlukane kancinci kwaye iingalo zakho zikhululekile kunye nomzimba wakho
• Yizisa isilevu esifubeni kwaye uqengqe umqolo, uguqule i-trunk phambili, i-vertebra nge-vertebra
• Shiya iingalo zakho zikhululekile ude uchukumise izandla zakho phantsi, ungaze ususe isilevu sakho kude nesifuba sakho
• Ukunyuka, umqolo wesibeleko kufuneka ungatyibiliki kancinci, i-vertebra yi-vertebra ide ime nkqo

Ukuzivocavoca 5: Ukolula

Kwimeko yokuhlala, gcina iingalo zakho emacaleni akho kwaye uncike intamo yakho kwicala ngalinye: ngasekunene, ngakwesobunxele nangemva, ukugcina ukulula malunga nemizuzwana engama-30 ngexesha.

I-physiotherapist iya kuba nakho ukubonisa ezinye iindlela zokuzilolonga, ngokweemfuno. Umsebenzi ngamnye unokuphindwaphindwa amaxesha ali-10, kwaye xa iintshukumo ziya 'lula', ungalonyusa umthambo ngeetawuli, ngeebhande zelastiki, iibhola okanye esinye isixhobo. Ukuba uva iintlungu ngelixa usenza nayiphi na le mithambo, kuya kufuneka uyeke kwaye ungazilolongi ekhaya.