5 Zvinhu Zvako Mitambo Chiropractor Inoshuvira Iwe Waizorega Kuita

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Apo zvidzidzo zvinodzoka shure uye mberi ingave kana kwete chaiyo mhando dzeshangu dzekumhanya dzinotungamira kukuvara, ichiri zano rakanaka kuti usarudze yakaringana pamusoro pemakick maviri anotaridzika zvakanaka kana awakachipa. Ian Nurse, DC, muvambi we Wellness muMotion Boston uye sub-2:30 marathoner, inotenda kuti kukuvara kwakawanda kunomhanya kunogona kutanga kubva pakusava neshangu dzakakodzera patsoka dzako.

Mukoti anokurudzira kuenda kuchitoro chehunyanzvi uye kuita kuti mumwe munhu atarise mafambiro ako kunze kana pane anotsika. Izvi zvinobvumira mumwe munhu muchitoro kuwana mhando yeshangu dzinogona kushanda zvakanyanya kune yako chaiyo yekumhanya / yekufamba makanika. (Unogona kuwana chitoro chiri pedyo nekumhanya nekutarisa yedu Tsvaga TsvagaKubva ipapo, unogona kuenda nezvinonzwa zvakanyanya kana uchimhanya.

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Mukoti uyu akati aibvunzawo varwere vake kana pakanga pave neshanduko yeshangu dzekumhanya kubva kune imwe sitaera kuenda kune imwe. Semuenzaniso, kushandura kune zero-kudonha shangu kubva kune yakajairwa shangu, pasina kurerutsira mairi, inogona kuwedzera ngozi yako yekukuvara. Kufanana nefitter muchitoro chinomhanya, chiropractor yezvemitambo seMukoti anogona kutarisa kumhanya kwako muhofisi kuti aone kusaenzana mukufamba kwetsoka dzako.

Iyo yese biomechanics inotanga mutsoka dzako, Mukoti akadaro. Tese tine kurohwa kwetsoka kwakasiyana. Kana ikarova pasi neimwe nzira, shangu inofanira kutsigira izvozvo. Kana iwe uri mutyairi wetsoka, rearfoot striker, overpronator, kana under pronator, zvese zviya zvekurova netsoka zvinogona kuzvikweretesa kune dzakasiyana siyana. kumhanyira kunomhanya.

OF ICHI Iwe Wakananga Kutarisa Usati Watanga

Kubata static kutora kwenguva yakareba kupfuura 10 seconds zvinogona kubvisa simba rako rinoputika mushure mhanya, maererano naDerek Vinge, DC pa Fit Chiropractic & Sports Therapy muKurtenay, British Columbia. Chimwe chidzidzo chakatoratidza kuti kutambanudza misoro inotonhora pamberi pekuoma 3K yakasiya vanhu vanhu vachitanga kufamba kwavo zvishoma nezvishoma uye pane zvakanyanya kuedzwa. Uye kana masimba ako asingaratidzi zvakanaka, zvinogona kutungamirira kukuvadzwa kuduku kuchinja matambudziko makuru munguva.

Iwe uri nani kune akatevedzana ane simba akatambanudzwa semapapu uye squats kuti ropa riyerere mumuviri. (Iyi 2-minute warmup inofanira kuita mano.) Mabhenefiti anozoonekwa kana ukawedzera maminetsi mashanu kusvika gumi ekutambanudza zvine simba usati warova migwagwa kana nzira.

Kana iwe ukaita imwe activation uye ine simba warmups, iwe uchave akasimba, anokurumidza mumhanyi. Iniwo ndinokanganwa kuita basa rakabatikana, uye ndinofunga kuti pamwe inguva yaunozviudza kuti ndichaita izvi gare gare. Ndichabata nazvo gare gare, Vinge akadaro.

OF ICHI Overdo It On Foam Rollers

Foam rolling uye dzimwe nzira dzekugadzira pfundo kana kuzorodza makumbo ako zvinogona kuva chinhu chakanaka zvine mwero. Asi zvishoma dzimwe nguva zvakanyanya, sekureva kwaNurses.

Ndiri kuona vanhu vazhinji vanowanzo pfuura pamusoro pazvo, Mukoti akadaro. Vanoita furo rakawanda kwazvo pavari IT band uye quads uye vanotonyanya kurwadziwa. Zvakafanana nefinesse, kwauri kuyedza kuita kuti ropa riyerere munzvimbo iyi, asi hausi kuedza kurova mukamuri zvakanyanya zvekuti uri kukonzera kukuvara kwakawanda.

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Mira kana uri kushanda pane furo roller uye chimwe chinhu chinoramba chichikuvadza kana kuwedzera. Kuwedzeredza nzvimbo yedambudziko kunogona kuipisa zvakanyanya. Kana iwe uchinzwa zvakanaka, Mukoti anokurudzira kuita basa rakareruka pane furo roller mushure mekumhanya kurova chero nzvimbo dzine dambudziko kweminiti imwe kusvika maviri.

OF ICHI Kumira Kana Uchipinda Muhofisi

Zvingave zvakanaka kana ukasasvika pakushanya kwehofisi nemapeji uye manotsi kubva kuWebMD. Asi haufanirwe kunyarara wofunga kuti chiropractor yemitambo ine mhinduro dzese nekungokutarisa.

Kuenda kumusangano, funga nezve izvo zvave zvichiramba zvichikupengesa pamutsipa wakaoma, makumbo ekuruboshwe anobvumira imbwa kuti itarise pane zviri kukunetsa.

Vanomhanya vanoziva miviri yavo zviri nani kupfuura vanhu vazhinji, akadaro Mukoti. Sezvatinomhanya, tiri kugara tichitarisa mukati mezvikamu zvakasiyana-siyana zvemuviri, uye vanhu vanogona kuziva kuti chii chakaipa, uye vanogona kuziva kana kufamba kwavo kwakachinjwa uye chii chiri kuvarembera. Ruzivo rwandinowana kubva kuvarwere vangu runondibatsira zvakanyanya.

DONT Kukanganwa Kuona Mumwe Munhu Kana Iwe Uchiida & Teerera Kune Yako Mitambo Chiropractor

Nezvinangwa zvekudzidzisa uye mamaira ekupedzisa, vamhanyi kazhinji havabvumi kana paine chakaipa. Iri rinenge bheji rerukudzo kugara usiri patafura kwenguva refu.

Asi Vinge anofunga kuti kune zvakawanda pane zvaanoita kupfuura kugadzirisa kukuvara. Pane imwe nguva nyaya inotarisirwa inotarisirwa, unogona kudzidzisa muviri wako kuti uite panzvimbo yakakwirira kudarika iwe waifunga kuti yaigona.

Mushure mekunge vatanga kuita zvirinani, isu tinogona kushanda pane dzimwe nyaya kuti tiwane mamwe maitiro kubva mavari, akadaro Vinge. Kana usati wambotariswa, hauzive kuti chii chiri kuitika.