Exercises For Upper Back Pain

ziviso

Iwo akasiyana mhasuru nemarunda anotenderedza musana anobatsira kudzivirira musana we thoracic region. Muzongoza une zvikamu zvitatu: cervical, thoracic, uye lumbar, izvo zvinobatsira muviri nekukotama, kutendeuka, uye kumonyoroka. Kune iyo thoracic musana, mhasuru dzakasiyana senge rhomboid, trapezoid, uye mamwe mamhasuru epamusoro anopa kushanda kune scapula kana mafudzi mashizha kuti ribcage igadzikane. Kana muviri ukakundwa nekukuvara kana masimba anotyisa, unogona kukura myofascial pain syndrome inobatanidza nekurwadziwa kwepamusoro. Kumusoro kurwadziwa shure zvinogona kutungamirira kuzviratidzo zvisingadiwi zvinokanganisa hupenyu hwavo. Sezvineiwo, maekisesaizi akasiyana-siyana tarisa chikamu chepamusoro chemusana uye chinogona kusimbisa mhasuru dzakawanda kubva mukukuvadzwa. Chinyorwa chanhasi chinotarisa mhedzisiro yemarwadzo ekumusoro kumashure mumuviri uye inoratidza mashoma mashoma uye maekisesaizi anogona kutsigira akasiyana mhasuru mapoka ari kumusoro kumashure. Isu tinotumira varwere vedu kune vanopa vane certification vanosanganisira maitiro uye akawanda marapirwo kune vanhu vazhinji vanotambura nekurwadziwa kwepamusoro uye zviratidzo zvayo zvinowirirana zvinogona kukanganisa musculoskeletal system mumutsipa, mapfudzi, uye thoracic nharaunda yemuzongoza. Tinokurudzira uye tinokoshesa murwere wega wega nekuvaendesa kune vanobatana navo varapi zvichienderana nekuongororwa kwavo kana zvakakodzera. Isu tinonzwisisa kuti dzidzo inzira inoshamisa kana uchibvunza vatinopi mibvunzo yakaoma pakukumbira nekunzwisisa kwemurwere. Dr. Jimenez, DC, anongoshandisa ruzivo urwu sebasa rekudzidzisa. Disclaimer

Mhedzisiro Yekurwadza Kwekumashure Kwepamusoro Mumuviri

 

Wanga uchiona kuomarara kwakatenderedza kana padyo nemapendekete ako? Iwe unonzwa tsandanyama kunetseka paunenge uchitenderedza mapendekete ako? Kana kuti zvinorwadza here paunotambanudza musana wako wepamusoro mangwanani? Zvizhinji zvezvinhu izvi zviratidzo uye zviratidzo zvekurwadziwa kwepamusoro. Zvidzidzo zvinoratidza kuti kurwadziwa shure ndechimwe chezvichemo zvinowanzoitika vanhu vazhinji vangaenda kunorapwa nekukurumidza. Kurwadziwa shure kunogona kukanganisa nzvimbo dzakasiyana-siyana kumashure uye kukonzera zviratidzo zvisingadiwi munzvimbo dzakasiyana-siyana mumusana wepamusoro. Zvimwe zvidzidzo zvakataurwa kuti kurwadziwa kunoramba kuripo munharaunda ye thoracic kunogona kukonzera hyper-sensitization ye intercoastal nerves inotevedzera mamwe mamiriro anokanganisa musana. Zvimwe zvezvikonzero uye zvinokonzeresa zvinogona kutungamira mukukura kwekurwadziwa kwepamusoro zvinosanganisira:

• Murombo kumira
• Kusasimudzira kusinganisa
• Zviitiko zvinoshungurudza kana kukuvara
• Zvirwere zvisingaperi (Osteoporosis, Scoliosis, Kyphosis)

Kana izvi zvikaitika, zvinogona kutungamirira kumamiriro ezvinhu anopindirana anotevedzera dzimwe nyaya uye, kana zvikasarapwa ipapo ipapo, kusiya vanhu vane zviratidzo zvekuremara zvisingaperi izvo zvinoenderana nekurwadziwa kwepamusoro.

 

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Upper Back Pain Relief-Vhidhiyo

Wanga uchiona kuoma mumapfudzi ako kana mutsipa? Unonzwa kurwadziwa kana uchitambanudza maoko ako here? Kana kuti zvakadini nokunzwa kudhonzwa kwetsandanyama paunenge uchisimudza chinhu chinorema? Zvizhinji zvezvinhu izvi zvinopindirana nekurwadziwa kwepamusoro kunobata nzvimbo ye thoracic spine. Kana izvi zvikaitika, zvinogona kutungamira kune akawandisa maprofiles enjodzi anogona kusimudzira kuita nyaya dzakasiyana dzinogona kukonzera kurwadziwa kwakanyanya kumuviri. Kune nzira dzakasiyana-siyana dzekudzivirira marwadzo ekumusoro kumashure kubva pakukonzera zvimwe zvinhu kumunhu uye anogona kubvisa marwadzo ane chekuita nawo. Vanhu vazhinji vaizoenda kuchiropractic kurapa kuti musana wavo ugadziriswe zvakare kuti vaunze zororo rakakwana kana kubatanidza maekisesaizi ekumusoro kumashure uye kutambanudza kudzikisa kushushikana kwakaunganidzwa mumutsipa nemapfudzi. Vhidhiyo iri pamusoro inotsanangura kuti kutambanudza kunoshanda sei kune akasiyana mhasuru matunhu kumusana wepamusoro uye kupa zororo kune thoracic musana.

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Exercises For Upper Back Pain

Nezvekumusoro kumashure, zvakakosha kunzwisisa kuti kubatanidza maitiro akasiyana-siyana anotarisana nenharaunda ye thoracic anogona kukonzera kukuvara kwenguva refu. Zvidzidzo zvinoratidza izvo zvakasiyana-siyana zvekudzidzira kumashure zvinotarisa kwete kumusana chete asi mafudzi, maoko, chifuva, musimboti, uye mahudyu zvinopa kugadzikana, kuenzanisa, uye kuwirirana kune mumwe munhu. Izvi zvinobvumira mhasuru munharaunda yekuseri kuti ivandudze simba uye kutsungirira nekufamba kwenguva kana munhu achiramba achishanda. Zvimwe zvidzidzo zvinoratidza kuti maprotocol akaita seMcKenzie back exercise zvirongwa zvinoshanda zvekurapa akasiyana siyana emusculoskeletal mamiriro anogona kukonzera marwadzo kumashure. Vazhinji varapi vemuviri vanoshandisa iyi protocol kune varwere vavo kuti vabvise marwadzo ekudzokera shure uye vabatsire kuvandudza muscular chimiro chavo kuti vave nani.

 

Dziisa

Sezvakangoita chero munhu ari kutanga kudzoka kuhutano hwavo uye hutano kuburikidza nekurovedza muviri, danho rakakosha iro chero munhu anofanira kuita kudziya mhasuru dzake asati apinda mukurovedza muviri. Kudziya boka rega rega remhasuru kunogona kudzivirira kukuvara kweramangwana uye kuwedzera kubuda kweropa kusati kwatanga basa. Vanhu vazhinji vanogona kubatanidza kutambanudza uye kupupa kwefuro kwemaminetsi mashanu kusvika gumi kuona kuti mhasuru yega yega yakagadzirira kuita nesimba guru.

zviitwa

Mushure mekunge muviri wadziyirwa, inguva yekutanga chirongwa chekurovedza muviri. Mafambiro mazhinji akasiyana ekuita maekisesaizi anonanga boka rega rega remhasuru uye anobatsira kuvaka mhasuru uye kuvandudza mashandiro. Zvakakosha kusimudzira simba kana zvasvika pakushanda kunze. Kutanga zvishoma nezvishoma nehushoma reps uye seti kwakakosha kuti uve nechokwadi chekuti maekisesaizi aitwa nemazvo. Mushure mezvo, munhu wacho anogona kuwedzera mareps ekudzidzira uye kuenda nehuremu hunorema. Pazasi pane mamwe maitiro ekuita maekisesaizi anoenderana nepamusoro musana.

Superman

 

• Rara nedumbu uye tambanudza maoko ako pamusoro pemusoro
• Chengetedza mutsipa munzvimbo isina kwazvakarerekera uye simudza makumbo nemaoko kubva pasi panguva imwe chete
• Ita shuwa kushandisa kumashure uye glutes kusimudza
• Imbomira kumusoro, wozodzokera panzvimbo yekutanga
• Pedzisa matatu seti egumi reps

Ichi chiito chinobatsira kusimbisa musana uye mhasuru dzakatenderedza kutsigira musana uye kuderedza chero kukuvara kweramangwana kubva kumarwadzo ekumusoro kumashure.

 

Reverse Dumbbell Flies

 

• Bata lightweight dumbbells
• Hinge pachiuno pa45 degrees wakamira
• Ita shuwa kuti maoko akarembera pasi nezviyereso
• Chengetedza mutsipa panzvimbo isina kwayakarerekera uchitarisa pasi
• Simudza maoko (ane dumbbells) kunze kune rumwe rutivi uye kumusoro
• Sveta mapendekete pamwe chete kumusoro panguva yekufambisa uku
• Pedzisa matatu seti e8-12 reps

Ichi chiitwa chakanakisa pakusimbisa mhasuru dzakatenderedza bendekete nekumusoro kumashure.

 

Rows

 

• Shandisa bhendi rekudzivirira kana dumbbell yakareruka.
• Nokuda kwebhendi rekudzivirira, simbisa bhandi panzvimbo yakagadzikana pamusoro pezinga reziso. Kune ma dumbbells akaremerwa, tambanudza maoko ari pamberi pemuviri pamusoro pezinga reziso.
• Shandisa mubati wepamusoro paunenge wakabata bhendi rekudzivirira uye mwenje unorema dumbbells.
• Dhonza mabhande ekupikisa kana madumbbells akananga kumeso.
• Bvisa maoko ekumusoro kumativi
• Svinai mapendekete pamwe chete
• Imbomira zvishoma wozodzokera panzvimbo yekutanga
• Pedzisa matatu seti egumi reps

Ichi chiito chinobatsira kusimbisa mhasuru dzemapfudzi uye kudzivirira kukuvara kweramangwana kubva pakuitika kumusana wepamusoro.

 

mhedziso

Mamwe mamhasuru akasiyana siyana nemarunda anotenderedza kumashure uye anobatsira kuchengetedza musana we thoracic dunhu. Aya mamhasuru anobatsira nekudzikamisa kwembabvu uye kubatsira kupa kushanda kumusana wepamusoro. Kana zvinhu zvakawanda zvichikonzera kukuvara kunorwadza kumusana, zvinogona kutungamirira kumarwadzo-sezviratidzo zvinogona kukonzera kupindirana kwezvinhu uye kukanganisa hupenyu hwemunhu. Sezvineiwo, maekisesaizi akasiyana-siyana anonangana nepamusoro kumashure uye mapoka emhasuru akapoteredza. Chiitiko chega chega chinotarisa mamhasuru ese ari kumusoro kumashure uye anobvumira munhu kuti awanezve hutano uye hutano pasina kurwadziwa kunogara kuchiitika.

 

References

Atalay, Erdem, et al. "Mugumisiro Wekumusoro-Kuwedzera Kusimbisa Maitiro paLumbar Simba, Kuremara uye Marwadzo eVarwere vane Chronic Low Back Pain: A Randomized Controlled Study." Nyaya yeSports Science & Medicine, US National Raibhurari yeMishonga, 1 Zvita 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5721192/.

Casiano, Vincent E, et al. "Kurwadziwa Kweshure - Statpearls - NCBI Booksherufu." Mu: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 4 Sept. 2022, www.yori.nlm.nih.gov/books/NBK538173/.

Louw, Adriaan, uye Stephen G Schmidt. "Kurwara Kusingaperi uye The Thoracic Spine." The Journal of Manual & Manipulative Therapy, US National Raibhurari yeMishonga, Chikunguru 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4534852/.

Mann, Steven J, nevamwe. "McKenzie Back Exercises - Statpearls - NCBI Booksherufu." Mu: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 4 Chikunguru 2022, www.yori.nlm.nih.gov/books/NBK539720/.

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