Uma uthola ukuthi une-arthritis yomgogodla, udokotela wakho noma uchwepheshe wezinto ezibonakalayo kungenzeka ukuthi unikeze uhlelo lokuzivocavoca. Ngokuvamile lokhu kuhilela ukwenza ukuhamba okuningi nokuzivocavoca umzimba izikhathi eziningana ngosuku ukukusiza ukuphatha izimpawu.
Kuloluhlu olungezansi kukhona iziqondiso zendawo kanye nemvelaphi mayelana nezinhlobo eziyisisekelo zokuzivocavoca kwe-spinal arthritis, okuyizinto ezihamba phambili zokuhamba namandla - kulowo myalelo - we-back back and neck.
Qaphela ukuthi lezi zenzelwe ukuthi zifundiswe kuphela; sicela ubheke udokotela wakho noma uchwepheshe wezempilo uma udinga ukuqala ngohlelo olukhuluma ngokuqondile nesimo sakho sezokwelapha.
Engeza ezinye izipukane ku-Arnetic Spinal yakho yokuzivocavoca
Abanye abantu badinga ukwengeza ezihlukahlukene ekusebenzeni kwabo ukuze bagcine isisusa siphila. Uma kunjalo, ungase ucabangele ukuzama i-yoga ngaphezu kwesimiso sakho esiyisisekelo.
U-Debbie Turczan, umkhuba wangasese oqeqeshiwe wezempilo nomfundisi we-yoga eqinisekisiwe eNew York uthi i-yoga ingaba namandla kakhulu ekuphumuleni ukuya kwezemidlalo, nokuthi abantu abane-arthritis yomgogodla bazuze ekuthandeni kubangela okungaphezu kwezinselele.
Ukuthola ukuqeqeshwa kwe-yoga okulungile kakhulu kunendaba yokuguqula isimo ukuze ivumelane nesimo sakho kanye nenani lakho lobuhlungu, uyangitshela.
"Ufuna futhi ukuqinisekisa ukuthi awusebenzi ebuhlungu," esho.
Ukuze kufezeke lokhu kulungele, iTurczan iluleka ukusetshenziselwa amasu nemithwalo. Umqondo lapha ukukhetha i-pose yakho bese ubeka imilenze phezulu ngakho bobabili basekela umzimba wakho futhi bakusize ululame, uthi.
I-Yoga ihamba nge-arthritis yomgogodla
I-version esekelwe yenkinga yengane yikho yokuqala i-Turczan iphakamisa.
Ngalolu, hlala imithwalo noma ubeke ubude obuphansi ngaphansi kwesiqu sakho, futhi uhlale e-pose kuze kube maminithi amathathu. Uma une-stenosis, ukucabanga ngezingane zomntwana ezisekelwa ngale ndlela kungasiza ukuvula amalunga omgogodla bese uletha impumuzo ebuhlungu, uthi.
Ukubamba udonga kungenye indlela yokwelashwa okuphakanyiswa yiTurczan. Kulesi simo, uthi, ukubeka i-bolster ngaphansi kwezintambo zakho futhi ngokumelene nodonga kungasiza ekunikezeni isisindo somgogodla. Qinisekisa ukugcina i-bolster parallel nodonga, futhi.
"Ukugubha udonga ngokuzenzakalelayo kudonsa umgogodla, futhi ukuphakamisa iziqhoqho kukuqede kakhulu. "
I-yoga yesithathu yokwelapha iveza ukuthi iTurczan iphakamisa ukuphathwa kwe-arthritis ye-spinal arthritis ukulala nje ngecala lakho noma umlenze obeka ngaphansi kwesinqe sakho. Ungangeza isilonda emgodleni ohlangothini oluphezulu ngokuletha izingalo zombili phezu kwekhanda lakho. Lokhu pose kungasiza ukuvula amajoyina akho , u-Turczan uyanezela.
Ukuthuthukisa Ukusebenza Kwama-Yoga Nge-Arthritis Yamagciwane
Ukuze uthole umsebenzi ogaxa kakhulu we-yoga u-Turczan uthi i-Warrior 1 ne-Warrior 2 ibeka, kanye ne-side angle pose, ingasiza ukuxubha umgogodla.
"Uma nje usekela lezi zimo usebenzisa imisipha yakho yesisu, izokuqeqesha ukuba uphakamise izimbambo uphephe."
I-Turczan ixwayisa abantu abane-arthritis ukuba bathuthuke kancane kancane lapho beguquka phakathi kweqhawe elibukekayo futhi kusukela ku-warrior pose kuze kube yi-angle engxenyeni.
I-Yoga esebenzayo Uma Unesifo Se-Arthritis Esisiphambanweni
Ukuqeqeshwa kwe-yoga okuphambili kunazo zonke abantu abane-arthritis yomgogodla kuyisisekelo sokulandelana kwe- sun saluting no-frills yoga . U-Turczan uthi uyancoma ngoba kuthatha umgogodla wakho nge-flexion kanye nokwandisa ukunyakaza ngaphandle kokufaka i-twist. Isihluthulelo sokwenza isibingelelo selanga esifanele umuthi we-arthritis wamagogasi, uyachaza, ukuthi uqhubeke kancane kancane nangomusa, futhi ulalele umzimba wakho sonke isikhathi. Futhi uma uzwa ubuhlungu ngesimiso se-yoga esithuthukisiwe kakhulu, uphakamisa ukusekela, futhi esikhundleni sokusebenza nezimo ezisekelwayo.
Kuthiwani Uma Unayo Ezinye Izinkinga Zomgogodla Ekungezeni Ku-Arthritis Yomkhuhlane?
Uma isimo esisodwa kuphela esibhekene nayo yisifo samathambo omgogodla, i-yoga ingase ibonise ukukhetha kokuphatha ubuhlungu obuhle kakhulu, kanye nenselele ejabulisayo nenenjongo.
Kodwa uma unezinkinga eziningi emuva, ukwenza izinkinga ezixoxwe ngenhla akuyona ukubheja okuphephile, u-Turczan uxwayisa. Ngokuyinhloko, i- spondylosis noma i- spondylolisthesis ihilela ukuphazamiseka komgogodla, ukulimala okungaphenduli kahle ekugqobeni noma ekuphambeni.
Uma unayo i-spondylosis kanye / noma i-spondylolisthesis ngaphezu kwe-arthritis yomgogodla, iTurczan isikisela ukugxila ezintweni ezidambisa umgogodla. Izibonelo zibandakanya ukuhlolwa kokuqala kokuqiniswa komzimba nokusebenza emanzini . Buza udokotela wakho noma umhlengikazi ukuze uthole isiqondiso uma ungeke uqiniseke.
Umthombo:
Ifoni Ingxoxo. UDebbie Turczan, MSPT, Isazi Sezokwelapha Emkhakheni Wezokwelapha eNew York Presbyterian Hospital / Weill Cornell Medical Center, eNew York, NY. Septemba 2011.