Yintoni umntu ezenziwa ngumntu owenza ubomi rhoqo ebomini? Uhleli! Kwenzeka loo nto kwiminyaka yobudala yehlabathi kunye nekhompyuter kuthi sonke, sinemihla ngemihla yokubotshwa kwisitulo sekhompyuter, isitulo kwimoto okanye isitulo emotweni.
Kwaye rhoqo sihlala phantsi hayi kuloo nto. Kwaye ngenxa yoko, sibandezeleka ngeentlungu zangasemva kwaye andikrokrela ukuba le ngxaki ayithatyathwanga inganeli nje iqhekeza, kodwa ikwayeyona nto iphambili kumgangatho wobomi. Nangona kunjalo, ngayo yonke into ngolungelelwano.
Umbuzo wesigama
Kwilizwe lethu, eyona nto iphambili yentlungu kuwo onke amasebe omqolo-wesibeleko, isifuba kunye ne-lumbar ithathwa njenge-osteochondrosis. Ngokweenkcukacha-manani, ezi zezona zifo zixhaphakileyo zomgogodla ngaphezulu kwe-70% yabemi ngaphezulu kweminyaka engama-35. Nangona kunjalo, yimalini le ngxelo? Emva kwayo yonke loo nto, iingcali zale mihla zithi inkcazo enjalo
Hayi ngaphezulu kwe-delic.
"Kwilizwe lethu, naziphi na iintlungu ngasemva zibizwa ngokuba yi-Osteochondrosis, engekho mthethweni, - Eli ligama elingalunganga olukhoyo kuphela kwilizwe lethu, kodwa lihambile ukusukela amaxesha eSoviet kwaye sisasetyenziswa kuyo yonke indawo. Ukusuka kwinqaku lonyango lwe-Osteochondrosiss yinkqubo yethambo kwithambo kunye ne-cartilage, oko kukuthi, endaweni yawo yezicubu. Ngokucacileyo, ingxaki enjalo ikhona, kodwa ayinanto yakwenza neentlungu ngasemva. Ichanekile kakhulu ukuba ithethe nje ngesifo sentlungu kwelinye lamasebe e-spine. Kubalulekile ukuba uqonde ukuba iintlungu zangasemva zinokuhlala kuphela kwizakhiwo ezithile: nokuba zikwimisipha okanye kwizihlunu. Akusekho zakhiwo ze-anatomical zineeperinti zentlungu. Ke ngoko, umqolo awunakuzenzakalisa, kanye njengokuba i-Iski ye-Guqula okanye i-hernia ayinakugula. Ngapha koko, enyanisweni, i-vertebra lilithambo nje, kunye nesiseko kunye nediphozithi yokhuseleko yimisipha yokusebenza kunye ne-ligaments. Phesheya, oku kudala kuqondwe kwaye endaweni yombono we "Osteochondrosis" Sebenzisa igama elithi "i-fibromyalgia", eguqulelwa ukusuka kwisiLatin njenge "miscles ezibuhlungu".
Intlungu yentlungu: iintsomi kunye nenyani
Ke, safumanisa ukuba sikhulu, iingxaki ngasemva zibangelwa yimisipha okanye kwintlungu ye-ligamar. Kodwa yintoni eyenza isizathu sabo?
"Izihlunu zibuhlungu kuphela kwiimeko ezimbini: nokuba zikoluliwe, okanye xa zichithwe, -cacisa i-ravil dobrovolsky. -Ngoko ke, ezona zinto ziphambili zengxaki
Ngasemva kukho i-stereotype engalunganga yokuhamba okanye ukungabikho kwentshukumo kwaphela. Oku kungenxa yokuba umntu - ukuba uthatha umcimbi owomileyo - Ine-50% yemisipha, kwaye imisipha icwangciswe kakhulu kangangokuba kufuneka ihlale isebenza kakuhle umsebenzi. Kwaye uninzi lwabantu luhlala kakhulu okanye luxoki, olukhokelela kumsebenzi ongalunganga wemisipha, kwaye ke i-Spasm ivele. "
Ihlala ivakalisa uluvo lokuba i-syndrome yentlungu ivela ngenxa yokucocwa kwe-nerves. Umzekelo, i-hernia yediski ye-intervertebral ichazwa njengokuphuma njengomxholo weDisk yangaphakathi kwiikhomputha ezahlukeneyo, kubandakanya ngaphakathi komqolo.
"Nangona kunjalo, i-nerve ayinakubambisa kunye nezifundo zokugqibela zaseMelika,--izimvo kwimeko ye-ravil nikolaevich. -Bangqina ukuba i-spinal yengqondo iphuma kwimingxunya kumqolo kwindawo enjalo. Akukho hernia kulo naluphi na ubungakanani bokwimigaqo yokuyifumana, njengoko bekwiindlela ezahlukeneyo. Ke ngoko, i-hernia ye-interverteibral ayisosizathu sentlungu, kodwa uphuhliso lweziganeko. Inokwenzeka xa kukho i-spasm enganyangekiyo kunye nexesha elide lemisipha yemisipha yemisipha kunye nemisipha emikhulu yobuva umva-ubude, ebanzi, isikwere kunye nabanye. Wonke umntu uyazi ukuba kukho izihlunu-zaphuke kunye nezihlunu zemisipha. Kwaye izazinzulu zeCzech isandula ukuyifumanisa ukuba izihlunu zinokwahlulwa ziba phantse ikakhulu kwi-spasm (i-tonic) kwaye zibambelele. Naziphi na iimeko ezingathandekiyo: Uxinzelelo, i-hypodynamine, isondlo esingafanelekanga, ifanelekile kwikhompyuter okanye iqhuba imoto, njl njl. - inokuphazamisa umsebenzi wabo. Ukophula umthetho-ukwaphuhlisa iminyhadala. Kwenzeka ukuba imisipha yomelele kwelinye icala lemisipha. Rhoqo unobangela wokubuyiselwa komqolo kuba yi-Spasm yomphezulu wethanga, kuba xa uhleli, indlela yokuphila yomlenze ihlala igobile. Kwaye umsipha wethanga uthatha inxaxheba ekumiselweni kwendlela. Ke ngoko, konke kuxhomekeke apho izihlunu ezibandakanyekileyo okanye azibandakanyekanga. Rhoqo, i-curvature yomqolo ihamba nentlungu, kwaye kulula ukuyichaza. Ekuqaleni, yonke into emzimbeni ikwimeko yebhalansi. Kodwa xa umntu ehlala ehleli, imisipha yakhe ejijekileyo iba sisidenge, kwaye iqhotyoshelwe kwenye ye-ligaments, exhunyiwe ngaphezulu kweminye imisipha ixhaphakile kwi-spasm. Imali eseleyo yaphukile, kwaye iqhekeza liqala ukolula, njengoko umsipha ojijekileyo ukuba angasenakuqala. Kwimeko enjalo, iqhekeza liqala ukusebenza kumsantsa, olukhokelela kwintlungu.
Kwaye ezo zinto-syndromes zenzeka kuwo wonke umzimba. "
Nangona kunjalo, kuyavela, amaxesha amaninzi iingxaki ngomqolo azikabi zizizathu zomzimba, kodwa nengqondo yengqondo-ngokweemvakalelo. Ngamafutshane, iintlungu zangasemva zinokuvela ngenxa yoxinzelelo. Kwangelo xesha, usenokungazi nokuba yeyiphi kanye kanye ngenxa yengxolo eqhelekileyo, uqalile ukudakumba.
I-Rubil Dobrovolsky. - Kuphela kuwo emzimbeni uvelisa i-hormone ye-hormone ye-endorphin. Kodwa ekubeni abantu bethu, uninzi lwabantu bethu, aluhlali luzibandakanya kwimidlalo, kodwa banoloyiko kwaye benexhala elijikeleze iwotshi, emva koko ukuphuculwa kweziganeko yi-Spasm yemisipha. Kwi-90% yamatyala, iintlungu zangasemva ezibangelwa kukulayisha kakhulu ngokweemvakalelo ezingabizi nto. Ngokuhamba kwexesha, bayaqokelela kwaye banokukhulisa bakhule kwingxaki yovalo okanye uxinzelelo. "
Usindiso lokuntywila-Umsebenzi wabantywilayo
Isicombululo esinokunconyelwa kwintlungu kuwo onke amasebe angamahluma yintshukumo.
"Abantu abakhokela indlela yokuphila ye-sedentiry, ndingacetyiswa ndidlale ngezemidlalo, ndizinikezele ngokwasemzimbeni," i-ravil nikolaevich icebisa. Okwangoku, i-yoga kunye ne-pilates yeyona nto iphambili kwintlungu yemisipha, kodwa nawuphi na umsebenzi ofanelekileyo: ukubaleka, ukuqubha, ukomelela, njl njl. Nxibeleka rhoqo. Eyona nto ilula kakhulu kukuthintela i-Gym yaseMpuma yakudala, engabinayo imizuzu eli-10 ngosuku kwaye ikuvumela ukuba uphuhlise ngokuvisisana nemisipha. Ezi ziindlela ezintathu kuphela - tyhala, i-squat kunye naluphi na umthwalo kumaphephandaba. Ukuzivocavoca zenziwa kwisangqa, enye emva kwenye, i-5 ukuya kwi-20 iphindaphinda ngendlela. Emva koko i-piase encinci- kunye nomjikelo olandelayo. I-Gymnastics yenziwa ngayo nayiphi na into ende, kude namandlanele, kodwa kukuthintela imizuzu eli-10 ngemizuzu. Ngeli xesha uza kusebenza phantse kuzo zonke izihlunu.
Ukongeza, kufanelekile ukunikela ingqalelo ekutyeni. Ndiyinkxaso yokutya kwezamayeza ye-Medical-ukutya kangangesihlanu okanye kwisithandathu ngosuku, kwiinxalenye ezincinci, ngaphandle kwenkohliso kuye.
Ngeyure ngaphambi kokulala, ukutya okukhanyayo kuyafuneka - nasiphi na isiqhamo okanye iglasi ye-kefir. Imowudi yamandla enjalo ivumela amathumbu ukuba asebenze rhoqo, kwaye oku kubaluleke kakhulu. Ngokwemvelo, ukuphepha iingxaki ngasemva, kufuneka uqaphele imithetho yezinto zomsebenzi kunye nolonwabo: Zama ukuhlala ekunene, ngelixa iliso elihleli likumgangatho weliso Ifom echanekileyo (ethi, ngendlela, isebenza esihlalweni emotweni). Akukho nto ibaluleke kakhulu
Kunye ne-matress olele. Imele ukuba ilunge kakhulu, ubunzima obuphakathi. Umbono uqhelekile ukuba umatrasi ophukileyo ulungele ukubuyela umva, kodwa andiyixhasi ngezisombululo ezinjalo. Ngenxa yobuso obuqinileyo apho umntu alele khona, ukuphazamiseka kunye ne-curvature kunokuba kuvela. Eyona nto iphambili kumgangatho kunye nentuthuzelo. "
Nangona kunjalo, xa umzimba ukhanya iintlungu, amanyathelo okhuseleko sele anyanzelekile. Ewe, nangexesha lokuxhalaba okungapheliyo ngemiqolo, kuya kufuneka ngakumbi amanyathelo amaninzi.
"Kuzo zombini ezi meko, isisombululo esifanelekileyo sisidenge kunye nokuzilolonga. I-Massage kufuneka ikhethekileyo, ithe phelelo. Olu luhlobo lwenkuthazo lomzimba osusa i-syndrome yentlungu. Umsipha we-spasmpleted kufuneka usebenze kwi-Ampling epheleleyo. Inkosi kufuneka izazi zonke iindlela zokudibanisa, qaphela ukuba yeyiphi imisipha ekufuneka iqinile, kwaye yintoni- yokuphumla, kuba ezi ziindlela ezahlukileyo ngokupheleleyo. Ukususa i-Ligament ye-Ligament yeLigas, kuyimfuneko ukubuyisela imeko yantlandlolo kuyo, nto leyo efezekiswa ngokufumana i-massub efanelekileyo. Kwangelo xesha, ikhosi yonyango, i-syndrome yentlungu isuswe kwiiseshoni ezintathu okanye ezintlanu.
Kwaye emva koko ikhosi yemithambo, ekufuneka eyenzile umntu ngokuzimeleyo. Ndiyinkxaso yokuzilolonga okunyanzelekileyo, njengoko ndicinga ukuba kubaluleke kakhulu
Musa ukubeka isiguli sokuthambisa. Ewe kunjalo, ukuba ugqirha unenjongo enkulu-yokufumana, inika ngokulula ikhosi kwiiseshoni ezingama-20-30, kodwa ukuba umsebenzi kukunceda, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko emva koko, emva koko ngokuchanekileyo emva koko emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko emva koko, emva koko ngokuchanekileyo emva koko, emva koko ngokuchanekileyo emva koko ngokuchanekileyo
I-Massage, eya kususa iintlungu ezingapheliyo okanye ezingapheliyo, thatha iskimu soqeqesho, imithambo, ukuze umntu aphuhlise izihlunu ezifanelekileyo kunye ne-ligaments. Ngapha koko, ukhetho lomntu ngamnye kwaye okokuqala luxhomekeke kwingxaki yesigulana. Umzekelo, xa i-chioliosis kufuneka ichazwe umthwalo kwiqela lesihlunu sesihlunu, kwelinye icala, kwaye xa umqolo ucinyiwe, inani elahlukileyo lokuzilolonga kwimisipha elungileyo kunye nesekhohlo.
Kwangelo xesha, ogqirha bangangqini. Kungcono ukunxibelelana nengcali yobuchule.
I-Massage akufuneki ihlale ngaphezulu kweyure, ukusukela emva kweli xesha kukho ukudinwa kwenkqubo ye-nervous system kwaye umzimba uyeke ukuphendula.
"Ngeentlungu ezinde emqolo, andizukucebisa umthambo uSamo. Oku kungenxa yokuba umntu ophakathi anolwazi olwaneleyo, alunakuzazi zonke ii-syndromes ezinqamlezileyo emzimbeni. Umzekelo, ngamanye amaxesha umntu unentamo ibuhlungu, kwaye ingxaki ikwisihlunu ejijekileyo, kwaye sanele ukusebenza ngokwaneleyo kwiimpawu. Ke ngoko, ukuzithanda akunakulindeleka ukuba kuyasebenza ukuba ufuna ukusombulula ingxaki. Nangona kunjalo, uhlobo olunje lunokususa uxinzelelo lwengqondo-ngokweemvakalelo, kwaye oku kubalulekile, "watsho uRavil Nikolaevich. -Umgangatho ombi malunga ne-corsets. Babangela isantya se-dystrophy kunye ne-atrophy yemisipha nangakumbi. Umsipha kufuneka usebenze, kwaye iCorset iqala ukuyibuyisela. Emva koko ukuthintela "ukuthintela", ingxaki ikhula kuphela. Unyango olusebenzayo ngokwenene lunokunika i-massage kuphela. Kwangelo xesha, eyona nto ibaluleke kakhulu kukusebenza kwe-Massiage Praist, ukusukela ngoku olona lunxweme lwe-nyango nyango "oogxa", oogxa ", oogxa", oogxa babo ", abaphumelele kwizifundo ezahlukeneyo obahlule ogqirha onamava. Ke ngoko, xa ukhetha i-masseur, ihlala ibhekisela kwingcali ehlonitshwe, unomdla kwiziqinisekiso zayo, igama leklinikhi, olunye uphononongo lwesigulana. "
I-ambulensi
Ukuba ubhenela kugqirha ngalo nasiphi na isizathu sokuba ayinakwenzeka, ukuzisusa ngokuzimela isifo sentlungu kumasebe ahlukeneyo eSrinal.
Kuba Izibonda kwiCandelo le-Lumbar Ukuhamba kuzo zonke iifowuni. Phuma emadolweni kunye nezandla, emva koko uye kwesi sikhundla. Lo msebenzi ususa ngokukhawuleza i-spasm ngokukhawuleza, kodwa ixesha layo lixhomekeke kumandla eentlungu.
Ukususwa kwesifo sentlungu kwi-thoracic Kungcono ukusebenzisa i-pushups kwiinguqulelo ezahlukeneyo: amadoda amadoda aphantsi, obhinqileyo - ukusuka kumgangatho, kodwa anamadolo, kwaye ukuba unezandla ezibuthathaka emnyango. Ukwenza oku, kufuneka uphumle ecaleni kwendlela yebhokisi yecango kwaye uye kuwo wonke umzimba uye phambili, emva koko uye emva
Kwisikhundla sayo sokuqala.
Ukuba a Intamo ibuhlungu Iya kunceda lo msebenzi ulandelayo: Kuya kufuneka uxoke ngokuthe tyaba phezu kwebhedi, sibeka itawuli, okanye sibe netawuli elincinci, emva koko ucinge ukuba ipensile iqhotyoshelwe kwimpumlo yakho, kwaye iqale ukubhala oonobumba kwimpumlo yakho .
Kwangelo xesha, kufuneka banikwe idini, kunye neentshukumo-zigudile. Imisipha yentamo iphumla ngokukhawuleza, ke lo msebenzi uyacetyiswa ukuba wenze yonke into kwaye kwiinjongo zokuthintela.
Kubalulekile ukuba ungawenzi nje le mithambo, kodwa ngokucacileyo uziva umsebenzi wemisipha, kuphela uya kuba sisiphumo esiyimfuneko.