Labo kithi "abafinyeleleke eminyakeni ethile" (ie baby boomers, abadala kanye nabantu asebekhulile) bangase bazi kahle ubuhlungu besifo samathambo emgogodla. I-arthritis (i-osteoarthritis), isimo lapho i-cartilage ezungeze amathambo namajoyina ahlukumeza, kungaba buhlungu ngempela. Iphinde ibangele izingxube ukuba zikhuni, ukwenza imisebenzi yansuku zonke kunzima kakhulu ukuyenza. I-osteoarthritis ijwayele ukuvela ikakhulukazi ngobudala, ukucindezeleka okuphindaphindiwe noma ukulandela ukulimala noma ukuhlukumezeka kumalungu akho.
Ngokuvamile, abahlinzeki bezempilo bathatha izindlela eziningi zokuphatha ubuhlungu nezinye izimpawu zalesi simo. Isibonelo, udokotela wakho noma uchwepheshe wezinto ezingokwenyama angakeluleka ngezindlela ongavikela amalunga akho, kanye nokusebenza emkhakheni wezintamo zokuhamba ngokuzivocavoca okulula. Futhi angakuxwayisa ukuthi ulinganise umsebenzi wakho ngokuphumula ukuze ugweme ukucindezela okungadingekile emgodleni lapho imisipha yakho ikhulelwa. Lokhu kungaphezu kwanoma yimiphi imithi udokotela wakho angakuyala yona.
Ukuzivocavoca Ukulawula Izimpawu Ze-Spinal Arthritis
Uma usanda kufika "kulowo mdala," ungase ufune inkinobho yokubalekela okuzokwenza ukwazi ukugwema lesi simo ngokuphelele. Kungenzeka ukuthi inkinobho yemilingo enjalo ayikho, kodwa ukuzivocavoca, ikakhulukazi ukuvivinya umzimba, cishe ukubheja kwakho okuhle kakhulu.
Futhi uma useneminyaka yakho esekhulile, udokotela wakho (izikhathi eziningi) angase asiphakamise kakhulu ukuthi usebenzise njalo ukubhekana nokuqina okuhlangene nobuhlungu.
Kungani?
U-Debbie Turczan, onguchwepheshe wezokwelapha e-Physical Therapy eNew York Presbyterian Hospital / Weill Cornell Medical Center, eNew York, uthi: "Ukuhamba phambili kuyindlela yokuqala yokuzivikela lapho kuvimbela i-arthritis yomgogodla futhi inciphisa intuthuko yayo ekuqaleni. "Uyindlela ehle yokunciphisa ubuhlungu," esho.
Ngenkathi ukuguquguquka nezimo eziningi zokuzivocavoca umzimba kubalulekile ekulawuleni izimpawu ze-arthritis zenhliziyo, ukuqinisa intamo futhi kudlala indima ebalulekile.
Isu Lokuqiniswa Kwemisipha Yokukhulula I-Arthritis Imikhumba Ehambisanayo
Imisipha ezungeze amalunga omgogodla aklanyelwe ukusekela intamo nangemuva. Ngokuhambisana nokuzivocavoca okuhlukahlukene (okumelwe kube yindlela yokuqala yokuzivikela), ukuphatha ubuhlungu be-arthritis yentamo kungathuthukiswa kakhulu uma uqinisa imisipha yakho. Lokhu kungenxa yokuthi uma imisipha ehlose ukusekela umgogodla ibuthakathaka kakhulu ukufeza umthwalo wabo wemfanelo, ingcindezi kanye nomphumela wokucindezela. Ukucindezela umgogodla kungabangela ubuhlungu futhi kuqhubeke nokuthuthukiswa kwe-arthritis yakho.
Uhlelo oluqinisayo lokusiza ukuvikela amakhemikhali nokunciphisa ubuhlungu obuhambisana ne-arthritis entanyeni luhlose amaqembu amabili emisipha - kokubili okutholakala ngemuva kwe-skull nentamo, kusho uHagit Rajter, ochwepheshe bezitho zomzimba ku-Joint Mobility Centre eNdlini YaseNew York Yokuhlinzwa Okukhethekile. Lezi zinhlobo zezinsizwa zibizwa ngokuthi umlomo womlomo wesibeletho (umlomo wesibeletho usho intamo), ama-paraspinals (i-paraspinal ibhekisela eduze komgogodla) kanye nama-suboccipal. Imisipha ye-suboccipital yilabo abangaphansi kwe-skull emuva.
U-Rajter uncoma lokhu okulandelayo okusemandleni okuqinisa intamo:
I-Retraction ye-Cervical
Ngokusho kukaRajer, ukuvivinya komlomo wesibeletho kuqinisa imisipha (i-rectus capitis ne-longus capitus) ngaphambili futhi ikhulula labo abasemuva.
Ungase uhlale noma ulale phansi ukuvivinya umzimba komlomo wesibeletho. Uma ulele phansi, faka ithawula eli-2 "kuya ku-3" elisekwe entanyeni yakho ukuze lisekele futhi liduduze. Uma uhlala, qiniseka ukuthi kunempilo emihle .
Qala ngekhanda lakho liqondile. Ngaphandle kokukhipha isilwane sakho (phezulu noma phansi), cindezela ikhanda lakho emuva. Umgomo ukuwubuyisela emuva lapho uhambelana khona nekholomu yakho yomgogodla . Ungase uzizwe ululale ngemuva kwentamo yakho. Khumula futhi uphinde.
noma imiyalelo eningiliziwe bheka:
- Ukuzivocavoca kwekhanda lokumisa phambili kwekhanda kungakusiza ukulungise ukwenza ukuhoxiswa komlomo wesibeletho
- Imiyalelo yokusebenzisa umhlalaphansi wesibeletho
U-Rajter uncoma ukwenza ama-5 aphinde abuyele, izikhathi ezingu-5 ngosuku, ngokuphindaphindiwe okungama-20 kuya ku-30, kodwa uthi indlela oyiqhekeza ngayo ayibalulekile. Ngamanye amazwi, ungenza wonke ama-20-30 ngesikhathi esisodwa esikhundleni se-5 reps izikhathi ezingu-5 ngosuku, uma lokho kusebenza kangcono kuwe. Umqondo wukuthi udinga ukuqedela 20-30 ngosuku ukwenza umehluko emandleni akho emisipha yentamo.
Yiya Isometric
Ngaphandle kokuzivocavoca komlomo wesibeletho, ukuqinisa imisipha yentamo kuhilela umsebenzi we-isometric. I-isometric muscle contraction yinye eline-static. Ngamanye amazwi, lolu hlobo lokukhwabanisa alukhiqizi ukunyakaza okubonakalayo. Isibonelo sokuchotshozwa kwe-isometric yilokho okwenzeka emisipha yakho ye-bicep (ngaphambili kwengalo engenhla) uma ubamba isikhwama sokudla nge-elbow yakho egobile kodwa ngaphandle kokuhambisa ingalo yakho noma ukuthatha isikhwama noma kuphi, kusho uRajter.
Bobabili uTurczan noRajter bathi ukuhlolwa kwe-isometric yindlela yokwelashwa ejwayelekile yokuphatha izimpawu zenthambo ye-arthritis. Bobabili abahlinzayo baqala iziguli zabo ngokuphikisa okuncane (okusho ukusebenzisa kancane - cishe ngaphansi kuka-50% - ukucindezela kunankulu).
I-Turczan ithuthukisa iziguli zakhe zisebenza ngokuyinselele uma sezikulungele. U-Rajter wabelane ngemilayezo ethize yeziqinisi eziyisisekelo ze-isometric kanye nami:
I-Isometric neck Flexion nokuqiniswa kokwandisa
Umlomo womlomo wesibeletho (intamo) usuke kwenzeka lapho ugoba ikhanda lakho phambili, futhi ukwandiswa komlomo wesibeletho kwenzeka uma uphonsa ikhanda lakho emuva. Nakuba ugxila ekuthutheleleni ikhanda lakho ngesikhathi sokuzivocavoca, izenzo ze-flexion nezandiso esizibheke kuzo zenzeka entanyeni. Imisipha ethintekile kulolu hlelo ibizwa ngokuthi i-flexors (imisipha phambi kwentamo) kanye neziqhumane (imisipha emhlane).
Hlala noma ume. Beka isandla sesandla esisodwa ngokumelene nebunzi lakho bese uphendulela ngobumnene, kepha vimbela ukunyakaza ngekhanda lakho. Ngamanye amazwi, njengoba isandla sakho sicindezela ebunzini lakho, ikhanda lakho lizocindezelwa emuva esandleni sakho. Bamba inani le-5. Njengezinye izivivinyo, uRajter uthi ukwenza okungama-20-30 kulawa kuyadingeka kodwa ungaphula amaqoqo bese uphinde usebenzise indlela oyithandayo ngayo.
Phinda ngesandla sakho ngemuva kwe-skull yakho, ucindezele isandla sakho phambili, futhi ikhanda lakho libuyele esandleni sakho.
Isometric I-necklace Muscle Ukuqinisa
Intamo yentambo ye-flexion kusho ngokuyisisekelo ukugxilisa ikhanda lakho kwelinye icala . Imisipha ethintekile kulokhu kubizwa ngokuthi i-lateral flexors.
Faka isandla sakho ethempeli lakho langakwesokudla bese ucindezela indlebe yakho yesobunxele kuya ehlombe lakho lesokunxele. Gwema ukunyakaza kwekhanda lakho ngesandla sakho. Bamba inani le-5. Phindela emuva esimweni sokuqala kancane kakhulu. Yenza eziningana zalezi (kuze kufike ku-20-30 Kunconywa ngu-Rajter) bese uphinda ngaphesheya.
Ngokuzivocavoca kwe-isometric, uRajter uthi kubalulekile ukuhamba kancane, ikakhulukazi uma uphumule ukuchotshozwa kwemisipha bese ubuyisa ikhanda lakho endaweni eqondile. "Intamo iyindawo ezwelayo futhi eyodwa lapho kubaluleke kakhulu ukugwema ukuzulazula," esho. Uphinde uxwayise ngokumelene nokwenza izingxabano. Lokhu kungenxa yokuthi ukumemeza akugcini ukuqinisa, ungitshela.
Kubantu abanamandla, i-Turczan iphakamisa ukukhanda ikhanda lakho uma uqinisa nokuzivocavoca. Isibonelo, ngenkathi useplanini, qiniseka ukuthi ungavumeli ikhanda lakho liwehlise. Uthi: "Abantu abaningi banesimo esihle namandla lapho benza lokhu, kodwa bavumela ikhanda labo lithinte. Lokhu kugcina imisipha yentamo ibuthakathaka. "
Imithombo:
I-Spondylosis yesibeletho (i-Arthritis of the Neck). I-American Academy Yabahlinzeki Bama-Orthopedic. http://orthoinfo.aaos.org/topic.cfm?topic=a00369 Isibuyekezo sokugcina. Novemba 2009.
Ifoni Ingxoxo. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Therapist, Cert. McKenzie Therapist, Advanced Clinician Physical Therapist, Joint Mobility Center, Isibhedlela Sokuhlinzwa Okukhethekile, eNew York City. September 2011.
I-imeyili Ingxoxo. U-Turczan, uDebbie, uMSPT, u-Physical Therapist no-Yoga uthisha. I-New York City. September 2011.