Musoro
Back Clinic Posture Team. Kumira (Posture) inzvimbo iyo munhu akabata muviri wake wakanangana negiravhiti akamira, akagara, kana akarara. Mamiriro akakodzera anooneka anoratidza hutano hwemunhu, kuve nechokwadi chekuti majoini nemamhasuru, pamwe nezvimwe zvimiro zvemuviri, zviri kushanda nemazvo. Muchikamu chezvinyorwa zvese, Dr. Alex Jimenez anoratidza zvinowanzoitika zvinokonzerwa nemaitiro asina kunaka sezvaanotsanangura zviito zvinokurudzirwa zvinofanira kuitwa nemunhu kuti avandudze maitiro avo pamwe nekuwedzera hutano hwavo hwose uye hutano. Kugara kana kumira zvisizvo zvinogona kuitika nekusaziva, asi kuziva nyaya nekuigadzirisa kunogona kubatsira vanhu vazhinji kuva nemararamiro ane hutano. Kuti uwane rumwe ruzivo, ndapota inzwa wakasununguka kuti utaure nesu pa (915) 850-0900 kana mameseji kufonera Dr. Jimenez pachezvangu pa (915) 850-0900.
by Dr Alex Jimenez Musoro , Spine Care
Kudzidza chikonzero chedambudziko uye nzira yekurigadzirisa nemazvo kunogona kubatsira vanhu vari kusangana nekudzokera shure kukurumidza uye zvakachengeteka kudzokera kumatanho apfuura ebasa uye chiitiko.
Back Spasm
Vanhu vanotarisana nemarwadzo ekudzokera shure kana sciatica vanowanzotsanangura zviratidzo semisungo yemusana inosimbisa kana kuputika. A back spasm anogona kunzwa zvakapfava, sechibhakera chinodzvanya kune rimwe divi remusana kana kurwadziwa kwakanyanya kunotadzisa munhu kugara, kumira, kana kufamba zvakanaka. Bask spasms inogona kuve yakaoma, zvichikonzera kuomerwa kuchengetedza yakajairika yakatwasuka chimiro.
Chii chinonzi Spasm
A back spasm inongoerekana yatanga kumashure kwetsandanyama tightness. Dzimwe nguva, kunzwa kwakasimba kunowedzera uye kwakanyanya zvekuti kunotadzisa munhu kufamba zvakanaka. Vamwe vanhu vanonetseka kukotama kumberi nekuda kwemarwadzo uye kusimba.
zviratidzo
Zvikamu zvizhinji zvinotora maawa akawanda kusvika kumazuva akati wandei. Mhosva dzakakomba dzinogona kupedza mavhiki matanhatu kusvika masere, asi spasms uye kurwadziwa kunoderera zvishoma nezvishoma, zvichibvumira munhu kuti afambe zvakanaka uye atangezve kuita zvakajairika. Zvakajairika sensations uye zviratidzo zvinogona kusanganisira:
Dambudziko rekukotama.
Kunzwa kwakasimba kumashure.
Kupuruzira marwadzo uye kunzwa.
Marwadzo kune rimwe kana mativi ose emusana.
Dzimwe nguva, spasm inogona kukonzera marwadzo ekupenya mumagaro uye muhudyu. Kana yakaoma, inogona kuperekedzwa nemarwadzo etsinga, kupera simba, uye kurira kunopenya pasi rimwe kana makumbo ose. (Medline Plus. 2022 )
Zvinokonzera
Back spasms inokonzerwa neakasimba tsandanyama tishu, izvo zvinowanzobva kune imwe mechanical stress. Kushungurudzika kunoita kuti nyama yemhasuru iri pedyo nemuzongoza idhonzwe zvisina tsarukano. Nekuda kwekudhonza, mhasuru fibers inova taut uye inorwadza. Mechanical zvikonzero zvekudzokera kumashure zvinogona kusanganisira: (Merck Manual, 2022 )
Kugara kusina kunaka uye/kana kumira.
Kudzokorora kukuvara kwekushandisa zvakanyanya.
Lumbar strains.
Lumbar disc herniations.
Low back osteoarthritis.
Spondylolisthesis - vertebrae kuchinja kubva panzvimbo, kusanganisira anterolisthesis uye retrolisthesis.
Spinal stenosis
Zvese izvi zvinogona kuisa kuwedzera kushushikana pane anatomical zvimiro mumusana. Misungo yepasi kumashure pedyo nezvivakwa izvi inogona kupinda mune inodzivirira spasm iyo inogona zvakare kukonzera yakasimba uye inorwadza sensation kumashure. Zvimwe zvisiri-mechini zvinokonzeresa zvepasi kumashure spasms zvinosanganisira: (Merck Manual, 2022 )
Kushungurudzika uye kuzvidya mwoyo
Kushaikwa kwekuita basa rekuita uye maekisesaizi
Fibromyalgia
Risk Factors
Zvikonzero zvenjodzi yekumashure spasms zvinosanganisira: (National Institute of Neurological Disorders uye Stroke, 2023 )
zera
Zvinhu zvine chekuita nebasa - kuramba uchisimudza, kusunda, kudhonza, uye/kana kumonyorora.
Kusagadzikana kwekugara kana kugara kwenguva refu pasina tsigiro yemusana.
Kushaikwa kwekugadzirisa muviri.
Kunyanya kufutisa kana kufutisa.
Mamiriro ezvinhu epfungwa - kufunganya, kuora mwoyo, uye kushungurudzika mupfungwa.
Nhoroondo yemhuri yezvekurapa yeankylosing spondylitis.
kusvuta
Vanhu vanogona kurega kusvuta, kutanga kuita maekisesaizi, kana kuita zvinhu zvakanaka zvinobatsira kugadzirisa kushushikana. Vanhu vanobata neback spasms vangangoda kuona mupi wehutano kuti vaongororwe uye kurapwa.
mabatiro
Kurapa kwemusana spasms kunogona kusanganisira mishonga yemusha kana marapirwo kubva kune varapi. Iwo marapirwo akagadzirirwa kudzoreredza spasms uye kugadzirisa ma mechanic stress angave akazvikonzera. Vanamazvikokota vezvokurapa vanogonawo kuratidza nzira dzekudzivirira spasms. Mishonga yemumba inogona kusanganisira: (Merck Manual, 2022 )
Kushandiswa kwekupisa kana chando
Low back massage
Kugadziriswa kwemashure
Nyoro kutambanudza
Analgesic mishonga
Anti-inflammatory medication (Anuj Bhatia et al., 2020 )
Kana nzira dzekuzvitarisira dzisingakwanisi kupa rubatsiro, vanhu vangada kushanyira nyanzvi yezvokurapa kuti varapwe. Mishonga yekurapa inogona kusanganisira: (Merck Manual, 2022 )
Physical therapy
Chiropractic care
Acupuncture
Non-surgery decompression
Transcutaneous magetsi neuromuscular stimulation
Steroid jekiseni
Kuvhiyiwa kweLumbar inzira yekupedzisira yekurapa.
Vanhu vazhinji vanokwanisa kubata zviratidzo nekurapa kwemuviri kana chiropractic, izvo zvinosanganisira kudzidzira maekisesaizi uye magadzirirwo echimiro kuti abvise kusimba.
dziviriro
Kugadziriswa kwemararamiro akareruka kunogona kuve nemhedzisiro yakakosha pama spasms ekumashure. Nzira dzekudzivirira kudzoka spasms zvinogona kusanganisira: (Medline Plus. 2022 ) (Merck Manual, 2022 )
Kuchengetedza hydration zuva rese.
Kugadzirisa mafambiro uye kukotama uye kusimudza maitiro.
Kudzidzira nzira dzekugadzirisa postural.
Kuita zuva nezuva kutambanudza uye kusimbisa maekisesaizi.
Kuita kurovedza muviri.
Kuita kufungisisa kana mamwe maitiro ekudzvinyirira.
Kukuvadza Kwevanhu Kuvandudza
VIDEO
References
Medline Plus. (2022). Kurwadziwa kwepasi-kurwadza. Zvakatorwa kubva medlineplus.gov/ency/article/007425.htm
Merck Manual. (2022). Kurwadza kwemusana. Merck Manual Consumer Version. www.merckmanuals.com/home/bone,-joint,-and-muscle-disorders/low-back-and-neck-pain/low-back-pain
National Institute of Neurological Disorders uye Stroke. (2023). Kurwadza kwemusana. Zvakatorwa kubva www.ninds.nih.gov/health-information/disorders/back-pain ?
Bhatia, A., Engle, A., & Cohen, SP (2020). Ikozvino uye yeramangwana mishonga yemishonga yekurapa marwadzo ekudzokera shure. Maonero enyanzvi pane pharmacotherapy, 21 (8), 857-861. doi.org/10.1080/14656566.2020.1735353
by Dr Alex Jimenez Pasi Pasi Pain , Musoro
Kune vanhu vanorwara nekurwadziwa kwemusana, inogona kunge iri quadricep tsandanyama tightness zvichikonzera zviratidzo uye matambudziko ekumira. Kuziva zviratidzo zve quadricep tightness kunogona kubatsira kudzivirira marwadzo uye kudzivirira kukuvara?
Quadriceps Kusimba
Quadriceps tsandanyama dziri pamberi pehudyu. Masimba anogona kunge achigadzira kurwadziwa kusingaperi uye matambudziko ekumira anogona kunge ari kuitika panguva imwe chete ndeaya:
Quadricep tightness inokonzeresa kurwadza kwemusana sezvo pelvis inodhonzwa pasi.
Tight quadriceps inotungamira kune isina simba hamstring tsandanyama.
Aya ndiwo mhasuru dzinopikisa kuseri kwechidya.
Kushungurudzika uye kudzvinyirira pane hamstrings kunogona kukonzera kurwadziwa shure uye matambudziko.
Pelvic alignment inokanganisika, zvichikonzera matambudziko ekumira uye kuwedzera zviratidzo zvinorwadza. (Sai Kripa, Harmanpreet Kaur, 2021 )
Quadriceps Kusimba Inodhonza Pelvis Pasi
Imwe yemamhasuru mana muboka re quadriceps:
Iyo rectus femoris inonamira pachiuno pane anterior superior iliac spine, inova chikamu chepamberi chepfupa rehudyu.
Iyo rectus femoris ndiyo yega tsandanyama muboka rinoyambuka pamusoro pejojo rehudyu, iro rinokanganisawo kufamba.
Kana quadriceps, kunyanya rectus femoris, yakasimba, inokwevera pasi pahudyu.
Mboro inorerekera pasi kana kumberi, zvichinzi kurerekera kwemberi kwechiuno. (Anita Król et al., 2017 )
Muzongoza uri pakati pechiuno, uye kana pelvis yakarerekera kumberi, musana wechiuno unobhadhara nekukoira.
A arch yakakura muzasi kumashure inonzi yakanyanyisa lordosis uye inowanzokonzera kuoma uye kurwadziwa mumasuru emusana. (Sean G. Sadler et al., 2017 )
Hamstring Compensation
Kana quadriceps yaomesa uye pelvis ichibva yadhonzwa pasi, kumashure kune kusimudzwa kusina kujairika. Izvi zvinoisa hamstring pane imwe nguva yakatambanudzwa inogona kukonzera zviratidzo zvinorwadza.
Hutano humiro uye hamstring tsandanyama toni inobatsira kuchengetedza chaiyo pelvic chinzvimbo kumusana.
Izvi ndezvechokwadi nekuti zvinobatsira kuchengetedza nzvimbo yakasununguka.
Quadricep tightness inogona kumisa kuita sezvo pelvis inonyura pasi pamberi uye kumusoro kumashure uku ichinyanya kutambanudza hamstrings.
Marwadzo uye kurwadza ndiwo mugumisiro wenguva dzose
Kushaikwa kwesimba rehamstring uye kutambanudza quadriceps kunogona kuita kuti hamstrings irasikirwe nekukwanisa kutsigira nzvimbo dzepelvic uye musana. (Sangano reAmerican Council on Exercise. 2015 )
Kuziva Kana Quads Ari Kuomesa
Vanhu kazhinji havazive kuti quadriceps yavo yakaoma, kunyanya avo vanopedza nguva zhinji yezuva vakagara.
Iyo yakawanda nguva inopedzwa pachigaro inogona kuita kuti quadriceps uye pasi kumashure tsandanyama dzisimbise zvishoma nezvishoma.
Vanhu vanogona kuedza bvunzo shoma kumba:
Kusimuka
Sunda chiuno kumberi.
Sunda kubva pamapfupa akagara kuti uve padanho chairo.
Mahudyu anoenda kure zvakadii?
Chii chinonzwika?
Marwadzo anogona kuratidza tight quadriceps.
In A Lunge Position
Negumbo rimwe kumberi uye rakakotama pamberi perimwe.
Gumbo rekumashure rakatwasuka.
Gumbo rinoenda kure zvakadii?
Chii chinonzwika?
Kumberi kwehudyu pagumbo rekumashure kunonzwa sei?
Akamira Akabhenda Gumbo
Mira negumbo remberi rakakotama uye gumbo rekumashure rakananga.
Kusagadzikana mugumbo rekumashure kunogona kureva tight quadriceps.
In A Kneeling Position
Arch kumashure
Bata zvitsitsinho
Shandura chinzvimbo kuti ugadzirise chero kurwadziwa kana majoini nyaya.
Kana iwe uchifanira kuzvisimudzira kumusoro kana kugadzirisa pose kuti uderedze marwadzo, inogona kunge iri tight quadriceps.
Kubatsira kunzwisisa mamiriro acho kunogona kubatsira mukutaurirana nemupi wehutano.
Mupi wehutano uye / kana murapi wepanyama anogona kuitisa ongororo yekuongorora maitiro kuti aedze iyo quadriceps .
Kunzwisisa Academic Low Back Pain: Impact uye Chiropractic Solutions
VIDEO
References
Kripa, S., Kaur, H. (2021). Kuziva hukama pakati pechimiro uye marwadzo muvarwere vanorwadziwa kumashure: ongororo yekurondedzera. Bulletin yeFaculty yePhysical Therapy, 26(34). doi.org/doi : 10.1186/s43161-021-00052-w
Król, A., Polak, M., Szczygieł, E., Wójcik, P., & Gleb, K. (2017). Hukama pakati pema mechanical factor uye pelvic tilt muvakuru vane uye vasina kurwadza kwemusana. Nyaya yekudzokera shure uye musculoskeletal rehabilitation, 30 (4), 699-705. doi.org/10.3233/BMR-140177
Sadler, SG, Spink, MJ, Ho, A., De Jonge, XJ, & Chuter, VH (2017). Kurambidzwa mu lateral bending range yekufamba, lumbar lordosis, uye hamstring flexibility inofanotaura kukura kwemarwadzo ekudzokera shure: kuongororwa kwakarongeka kwevanotarisira zvidzidzo zveboka. BMC musculoskeletal kusagadzikana, 18 (1), 179. doi.org/10.1186/s12891-017-1534-0
Sangano reAmerican Council on Exercise. (2015). 3 Kutambanudza Kwekuvhura Hudyu Dzakasimba (Kusimba, Nyaya. www.acefitness.org/resources/everyone/blog/5681/3-stretches-for-opening-up-tight-hips/
by Dr Alex Jimenez Neck Pain , Musoro
Kune vanhu vari kubata nemutsipa kana ruoko kurwadziwa uye migraine misoro yemusoro zviratidzo zvinogona kuve splenius capitis tsandanyama kukuvara. Kuziva zvikonzero uye zviratidzo zvingabatsira here vatapi vehutano kugadzira chirongwa chekurapa chinoshanda?
Splenius Capitis Misumbu
The splenius capitis imhasuru yakadzika iri kumusana. Pamwe chete nesplenius cervicis, inosanganisira iyo yepamusoro-soro - imwe yevatatu - yemukati kumashure mamhasuru. Iyo splenius capitis inoshanda ne splenius cervicis, mhasuru diki iri pazasi payo, kubatsira kutenderedza mutsipa nekudzikisa chirebvu kuchipfuva, inozivikanwa sekuchinjika. Kuchengeta chimiro chine hutano kwakakosha nekuti kunobatsira kuchengetedza musoro munzvimbo isina kwayakarerekera.
Kutanga pakati pemutsara wepelinha paC3 kusvika kuT3, splenius capitis inotarisa mazinga pakati pe7th cervical vertebra kusvika kune 3rd kana 4th thoracic vertebrae, iyo yakasiyana kune vanhu vakasiyana.
Mimhasuru inopinza pa nuchal ligament , inova chisungo chakasimba chemutsipa.
Iyo splenius capitis tsandanyama inokona kumusoro uye kunze, ichinamatira kudehenya.
Iyo splenius capitis uye cervicis inovhara vertical paraspinals, iyo yakadzika uye inosanganisira yepakati pepakati yemukati kumashure mamhasuru.
Iyo splenius tsandanyama inotaridzika sebhandeji reparaspinals uye mhasuru dzakamira dzinosanganisira yakadzika layer.
Iyo splenius tsandanyama dzinobata idzi dzakadzika dzakadzika munzvimbo kwayo.
Idzi tsandanyama dzinotangira pakati pemusana uye pamwe chete dzinoumba V chimiro.
Mativi eV akakora, uye nechepakati indentation haina kudzika.
Pain
Zvakajairika kuti vanhu vanzwe kurwadziwa kwakabatana nekukuvara kune splenius capitis. Rudzi urwu rwemarwadzo rwunozivikanwa se splenius capitis syndrome . (Ernest E, Ernest M. 2011 )
zviratidzo
Musoro wemusoro unobva mukukuvadzwa kazhinji unotevedzera migraine musoro. Zviratidzo zve splenius capitis syndrome zvinosanganisira:Ernest E, Ernest M. 2011 )
Neck marwadzo
Kurwadziwa kwehondo
Marwadzo kumashure kwemusoro
Kurwadza kwemusoro pamatemberi
Kumanikidza kuseri kweziso
Marwadzo kumashure, kumusoro, kana pasi peziso
Kunzwa kujekesa
Zvinokonzera
Kukuvara kune splenius capitis kunogona kubva kune: (Ernest E, Ernest M. 2011 )
Chimiro chisina kunaka kwenguva refu
Kugara uchitenderedza kana kutenderedza mutsipa
Kurara munzvimbo dzisina kunaka
Kukuvara kwekudonha
Kudhumhana kwemotokari
Makuvara emitambo
mabatiro
Zvinokurudzirwa kubata mushandi wehutano kana uine zviratidzo zvinokanganisa zviitiko zvezuva nezuva kana hupenyu hwehupenyu. Mutariri wehutano acha:
Mitemo yekurapa uye nzira dzekudzikisa zviratidzo uye kudzoreredza basa zvinogona kusanganisira imwe kana musanganiswa wekurapa kunosanganisira:
Ice uye kupisa kushandiswa
Physical therapy
Kurapa kurapa
Chiropractic kugadzirisa
Non-surgery decompression
Acupuncture Mitsipa inotambanuka
Mushonga wemarwadzo (nguva pfupi)
Injections
Kuvhiyiwa kushoma
Neck Injuries
VIDEO
References
Ernest E, Ernest M. Practical Pain Management. (2011). Splenius Capitis Muscle Syndrome.
by Dr Alex Jimenez Heart Health , Musoro
Postural orthostatic tachycardia syndrome chirwere chekurapa chinokonzera kureruka uye palpitations mushure mekumira. Ko kugadzirisa mararamiro uye nzira dzakasiyana-siyana dzinogona kubatsira kuderedza nekugadzirisa zviratidzo?
Postural Orthostatic Tachycardia Syndrome - POTS
Postural orthostatic tachycardia syndrome, kana kuti POTS, mamiriro ezvinhu anosiyana mukuoma kubva pakunyorova kusvika pakusakwanisa. NePOTS:
Kurova kwemoyo kunowedzera zvakanyanya nechimiro chemuviri.
Ichi chirwere chinowanzobata vanhu vaduku.
Vanhu vazhinji vane postural orthostatic tachycardia syndrome vakadzi vari pakati pemakore 13 ne50.
Vamwe vanhu vane nhoroondo yemhuri yePOTS; vamwe vanhu vanotaura kuti POTS yakatanga mushure mekurwara kana kushungurudzika, uye vamwe vanoti yakatanga zvishoma nezvishoma.
Kazhinji inogadzirisa nekufamba kwenguva.
Kurapa kunogona kubatsira.
Kuongororwa kunobva pakuongorora BP uye pulse/heart rate.
zviratidzo
Postural orthostatic tachycardia syndrome inogona kukanganisa vechidiki vane hutano uye inogona kutanga kamwe kamwe. Zvinowanzoitika pakati pemakore e15 ne50, uye vakadzi vane mikana yakawanda yekuzvikudziridza kupfuura varume. Vanhu vanogona kuona zviratidzo zvakasiyana mukati memaminitsi mashoma ekusimuka kubva panzvimbo yekunyepa kana kugara. Zviratidzo zvinogona kuitika nguva dzose uye zuva nezuva. Zviratidzo zvinonyanya zvinosanganisira: (National Institutes of Health. National Center for Advancing Translational Sayenzi. Genetic uye Rare Diseases Information Center. 2023 )
kufunganya
Lightheadedness
Kunzwa sekunge wave kuda kupera.
Palpitations - kunzwa kurova kwemoyo nekukurumidza kana kusajaira.
Chizutu
Headaches
Chiratidzo chakasvibiswa
Makumbo anoshanduka kuita tsvuku-yepepuru.
Kushaya simba
Kutuka
Kuneta
Matambudziko okurara
Dambudziko kuisa pfungwa/mhute muuropi.
Vanhu vanogonawo kusangana nezvinoitika zvekare zvekufenda, kazhinji pasina chinokonzeresa/s kunze kwekusimuka.
Vanhu vanogona kusangana chero musanganiswa wezviratidzo izvi.
Dzimwe nguva, vanhu havagone kuita zvemitambo kana maekisesaizi uye vanogona kunzwa kurerukirwa uye kubatwa nedzungu vachipindura zviitwa zvinyoro-nyoro kana zviri pakati nepakati, izvo zvinogona kutsanangurwa sekusashivirira maekisesaizi.
Associated Effects
Postural orthostatic tachycardia syndrome inogona kusanganiswa nedzimwe dysautonomia kana nerve system syndromes, senge neurocardiogenic syncope.
Vanhu vanowanzoonekwa pamwe chete nemamwe mamiriro akadai se: Chronic tired fatigue syndrome
Ehlers-Danlos chirwere
Fibromyalgia
Migraines
Mamwe mamiriro e autoimmune.
Ura mamiriro.
Zvinokonzera
Kazhinji, kumira kunoita kuti ropa rimhanye kubva mudumbu richienda kumakumbo. Iko kungoerekana kwachinja kunoreva kuti ropa shoma riripo kuti mwoyo upombe. Kuripa, iyo autonomic nerve system inotumira masaini kumidziyo yeropa kuti isungirire kusundira ropa rakawanda kumoyo uye kuchengetedza BP uye yakajairika kurova kwemoyo. Vanhu vazhinji havaone shanduko dzakakura muBP kana pulse kana vakamira. Dzimwe nguva, muviri haugone kuita basa iri nemazvo.
If BP inodonha kubva pakumira uye inokonzera zviratidzo kufanana nekureruka, inozivikanwa se orthostatic hypotension.
kana BP inoramba iri yakajairika, asi kurova kwemwoyo kunowedzera nekukurumidza , iPOTS.
Izvo chaizvo izvo zvinokonzeresa postural orthostatic tachycardia syndrome zvakasiyana muvanhu asi zvine chekuita nekuchinja mu:
Iyo autonomic nervous system, adrenal hormone mazinga, huwandu hweropa huwandu, uye kushomeka kwekuita kushivirira. (Robert S. Sheldon et al., 2015 )
Autonomic Nervous System
Iyo autonomic nerve system inodzora kukwira kweropa uye kurova kwemoyo, idzo inzvimbo dzetsinga dzinobata mabasa emukati emuviri sekugaya, kufema, uye kurova kwemoyo. Zvakajairika kuti BP iderere zvishoma uye kurova kwemwoyo kukurumidze zvishoma kana wakamira. NePOTS, shanduko idzi dzinonyanya kutaurwa.
POTS inoonekwa semhando ye dysautonomia, inova mutemo wakaderera ye autonomic nervous system.
Mamwe akawanda syndromes anofungidzirwa kuti ane hukama ne dysautonomia, senge fibromyalgia, irritable bowel syndrome, uye chisingaperi kuneta syndrome.
Hazvina kujeka kuti nei chirwere kana chero mamwe marudzi e dysautonomia achikura, asi zvinoita sekunge kune fungidziro yemhuri.
Dzimwe nguva chikamu chekutanga chePOTS chinoratidza mushure mechiitiko chehutano senge:
Kuberekwa
Chirwere chechirwere chetachiona, somuenzaniso, chirwere chakakomba chefuruwenza.
Chiitiko chekushungurudzika kana kuputika.
Kuvhiyiwa kukuru
kuongorora chirwere
Kuongororwa kwechirwere kunosanganisira nhoroondo yezvehutano, kuongororwa kwemuviri, uye kuongororwa kwekuongorora.
Murapi wehutano achatora BP uye kurova kaviri. Pane imwe nguva ndakarara uye kamwe ndakamira.
Zviyero zveBP uye pulse rate wakarara pasi, kugara, uye kumira ndiwo orthostatic vitals.
Kazhinji, kumira kunowedzera kurova kwemwoyo ne10 kurova paminiti kana pasi.
NePOTS, kurova kwemwoyo kunowedzera ne30 kurova paminiti ukuwo BP inoramba isina kuchinja. (Dysautonomia International. 2019 )
Kurova kwemoyo kunogara kwakakwira kweanopfuura masekonzi mashoma pakumira/kazhinji maminetsi gumi kana kudarika.
Zviratidzo zvinowanzoitika.
Zvinotora kupfuura mazuva mashoma.
Positional pulse shanduko haisi iyo chete yekuongorora kuongororwa kwe postural orthostatic tachycardia syndrome, sevanhu vanogona kuona shanduko iyi nemamwe mamiriro ezvinhu.
miedzo
Kusiyanisa Kuziva
Kune zvikonzero zvakasiyana-siyana zve dysautonomia, syncope, uye orthostatic hypotension.
Munguva yese yekuongorora, mupi wehutano anogona kutarisa mamwe mamiriro, sekupererwa nemvura, deconditioning kubva pakuzorora kwenguva refu pamubhedha, uye chirwere cheshuga neuropathy.
Mishonga yakaita sema diuretics kana mishonga yeBP inogona kukonzera zvakafanana.
mabatiro
Nzira dzinoverengeka dzinoshandiswa mukutarisira POTS, uye vanhu vangangoda nzira dzakasiyana siyana. Murapi wehutano anozoraira kugara uchitarisa BP uye pulse kumba kuti vakurukure mhedzisiro kana vaenda kunoongororwa nanachiremba.
Fluids uye Diet
Dzidzirai Therapy
Exercise uye physically therapy inogona kubetsera muviri kudzidza kuchinjira kunzvimbo yakarurama.
Nekuti zvinogona kunetsa kuita maekisesaizi paunenge uchibata nePOTS, chirongwa chekurovedza muviri chakanangwa chiri pasi pekutariswa chinogona kudiwa.
Purogiramu yokurovedza muviri ingatanga nokushambira kana kushandisa michina yokukwasva, iyo isingade kuti munhu amire. (Dysautonomia International. 2019 )
Pashure pemwedzi kana miviri, kufamba, kumhanya, kana kuchovha bhasikoro zvinogona kuwedzerwa.
Zvidzidzo zvakaratidza kuti vanhu vane POTS, paavhareji, vane makamuri madiki emwoyo pane vanhu vasina chirwere.
Nguva dzose kurovedza muviri kwakaratidzwa kuwedzera saizi yekamuri yemoyo, kunonoka kwemoyo, uye kunatsiridza zviratidzo. (Qi Fu, Benjamin D. Levine. 2018 )
Vanhu vanofanirwa kuenderera mberi nechirongwa chekurovedza muviri kwenguva yakareba kuti zviratidzo zvirege kudzoka.
Mishonga
Mishonga yemishonga yekubata POTS inosanganisira midorine, beta-blockers, pyridostigmine - Mestinon, uye fludrocortisone. (Dysautonomia International. 2019 )
Ivabradine, inoshandiswa kumamiriro emwoyo we sinus tachycardia, yakashandiswawo zvinobudirira mune vamwe vanhu.
Conservative Kupindira
Dzimwe nzira dzekubatsira kudzivirira zviratidzo dzinosanganisira:
Kurara panzvimbo yekusimudza musoro nekusimudza musoro wemubhedha kubva pasi 4 kusvika 6 inches uchishandisa mubhedha unogadziriswa, zvidhinha zvehuni, kana risers.
Izvi zvinowedzera huwandu hweropa mukutenderera.
Kuita maitiro ekupikisa senge kusquat, kudzvanya bhora, kana kuyambuka makumbo. (Qi Fu, Benjamin D. Levine. 2018 )
Kupfeka masitokisi ekumanikidza kudzivirira ropa rakawandisa kuti risayerera mumakumbo kana wakamira zvinogona kubatsira kudzivirira orthostatic hypotension. (Dysautonomia International. 2019 )
Kukunda Congestive Heart Kukundikana
VIDEO
References
National Institutes of Health. National Center for Advancing Translational Sayenzi. Genetic uye Rare Diseases Information Center (GARD). (2023). Postural orthostatic tachycardia syndrome.
Sheldon, R. S., Grubb, B. P., 2nd, Olshansky, B., Shen, W. K., Calkins, H., Brignole, M., Raj, S. R., Krahn, A. D., Morillo, C. A., Stewart, J. M., Sutton, R., Sandroni, P., Chishanu, K. J., Hachul, D. T., Cohen, M. I., Lau, D. H., Mayuga, K. A., Moak, J. P., Sandhu, R. K., & Kanjwal, K. (2015). 2015 moyo rhythm society nyanzvi yekubvumirana chirevo pamusoro pekuongororwa uye kurapwa kwe postural tachycardia syndrome, isina kukodzera sinus tachycardia, uye vasovagal syncope. Mwoyo mutinhimira, 12(6), e41–e63. doi.org/10.1016/j.hrthm.2015.03.029
Dysautonomia International. (2019). Postural Orthostatic Tachycardia Syndrome
Fu, Q., & Levine, B. D. (2018). Kudzidzira muviri uye kwete-pharmacological kurapwa kwePOTS. Autonomic neuroscience: yekutanga & yekiriniki, 215, 20-27. doi.org/10.1016/j.autneu.2018.07.001
by Dr Alex Jimenez Musoro , Pamuviri Utano
Kune vanhu vanoshanda padhesiki kana nzvimbo yebasa apo basa rakawanda rinoitwa munzvimbo yakagara uye rinowedzera njodzi yezvinetso zvakasiyana-siyana zvehutano, kushandisa tafura yakamira kunogona kubatsira kudzivirira matambudziko emusculoskeletal uye kuvandudza hutano hupfupi uye kwenguva refu?
Stand Desks
Anopfuura makumi masere muzana emabasa anoitwa munzvimbo yakagara. Mastand madeski aratidza kubatsira. (Allene L. Gremaud et al., 2018 ) Chigadziko chekumira chinogadziriswa chinoitirwa kuve kureba kwemunhu. Mamwe madhesiki anogona kudzikiswa kuti ashandise agere. Aya madhesiki anogona kuvandudza:
Kutenderera kweropa
Kutambudzika shure
simba
Focus
Vanhu vasinganyanyi kugara vanogona kuona kuderera kwekuora mwoyo, kufunganya, uye njodzi yechirwere chisingaperi.
Kuvandudza Mamiriro uye Kuderedza Kurwadza Kwekudzokera
Kugara kwenguva yakareba kunogona kukonzera kuneta uye kusagadzikana mumuviri. Zviratidzo zvekurwadziwa shure uye manzwiro zvinowanzoitika, kunyanya paunenge uchiita maitiro asina kunaka, atove achitarisana nezvinetso zvekare zvekare, kana kushandisa kwete-ergonomic desk set-up. Panzvimbo pokungogara kana kuti kumira kwezuva rose rebasa, kuchinjana pakati pokugara nokumira kune utano zvikuru. Kudzidzira kugara uye kumira nguva dzose kunoderedza kuneta kwemuviri uye kuderera kwemusana kusagadzikana. (Alicia A. Thorp et al., 2014 ) (Grant T. Ognibene et al., 2016 )
Inowedzera Masimba Emagetsi
Kugara kwenguva refu kunopindirana nekuneta, kuderedzwa kwesimba, uye kubereka. Sit-stand desk inogona kupa mabhenefiti senge yakawedzera kubereka mazinga. Vatsvagiri vakaona kuti ma-sit-stand madeski anogona kuvandudza hutano hwakakwana uye kugadzirwa kwevashandi vemuhofisi. Vanhu vari muchidzidzo vakashuma:
Kuwedzera kwakakosha kwehutano hunoenderana.
Kuwedzera simba mumabasa ebasa.
Kuvandudza kushanda kwebasa. (Jiameng Ma et al., 2021 )
Kuderedza Chirwere Chisingaperi
Sekureva kweCDC, vatanhatu mugumi vanhu muUnited States vane chirwere chisingaperi, seshuga, chirwere chemoyo, sitiroko, kana cancer. Chirwere chisingaperi ndicho chikonzero chikuru chekufa nekuremara, pamwe nesimba rinotungamira remitengo yehutano. (Centers for Disease Control and Prevention. 2023 ) Kunyange zvazvo kutsvakurudza kwakawedzerwa kuchidiwa kuti uone kana kumira madhesiki kunogona kuderedza dambudziko rechirwere chisingaperi, imwe tsvakurudzo yakatarisa kuverenga kushamwaridzana pakati penguva yekugara uye njodzi yechirwere chisingaperi kana rufu. Vatsvagiri vakashuma kuti kugara kwenguva refu kwakabatana kwakazvimiririra nemhedzisiro yehutano isina kunaka zvisinei nekuita basa remuviri. (Aviroop Biswas et al., 2015 )
Kuvandudzwa Kwepfungwa Musoro
Kugara kwenguva yakareba kunoderedza kutenderera kweropa. Izvi zvadzikira kuyerera kweropa kuhuropi zvinodzikisira basa rekuziva uye zvinowedzera njodzi yeurourodegenerative mamiriro. Imwe ongororo yakasimbisa kuti vanhu vane hutano vakashanda munzvimbo yakareba yekugara vakaderedza kuyerera kwehuropi. Chidzidzo chacho chakawana kuti kazhinji, kufamba kwenguva pfupi kunogona kubatsira kudzivirira izvi. (Sophie E. Carter et al., 2018 ) Kumira kunowedzera kutenderera kweropa uye oxygen. Izvi zvinovandudza basa rekuziva, iro rinobatsirawo kuvandudza kutarisa uye kuisa pfungwa.
Kushungurudzika uye Kuzvidya Mwoyo
Mararamiro emazuva ano anowanzo kuve nezvakawanda zvekusagara.
Nekudaro, pane zvishoma nezve njodzi dzehutano hwepfungwa dzekugara kwenguva refu maitiro. Pakave nezvidzidzo zvishoma zvine chinangwa chekuvandudza kunzwisisa kwevanhu. Imwe ongororo yakanangana neboka revakuru vakura, vachivaita kuti vataure tsika dzekugara dzakasanganisira terevhizheni, internet, uye nguva yekuverenga. Ruzivo urwu rwakafananidzwa neyavo zvibodzwa pa Center of Epidemiological Studies Kuora mwoyo scale. (Mark Hamer, Emmanuel Stamatakis. 2014 )
Vatsvakurudzi vakawana kuti mamwe maitiro ekugara ari kukuvadza hutano hwepfungwa kupfuura mamwe.
Kuona terevhizheni, semuenzaniso, kwakaguma nekuwedzera kwezviratidzo zvekuora mwoyo uye kuderera kwekuita kwekuziva. (Mark Hamer, Emmanuel Stamatakis. 2014 )
Kushandiswa kweInternet kwakapesana nemhedzisiro, kudzikisira zviratidzo zvekushungurudzika uye kuwedzera kugona kwekuziva.
Vatsvakurudzi vanofungidzira kuti migumisiro inobva mukusiyana kwezvakatipoteredza nemagariro evanhu mavari kuitika. (Mark Hamer, Emmanuel Stamatakis. 2014 )
Chimwe chidzidzo chakatarisa kuwirirana kunokwanisika pakati pekuita sedentary uye kuzvidya mwoyo.
Kuwedzera kwemaitiro ekugara pasi, kunyanya kugara, kwaiita sekuwedzera njodzi yekushushikana. (Megan Teychenne, Sarah A Costigan, Kate Parker. 2015 )
Kubatanidza dhesiki rakamira munzvimbo yekushanda kunogona kubatsira kuderedza kuipa kwemaitiro ekugara, zvichitungamira mukubudirira kwechigadzirwa, kuvandudzwa kwehutano hwepfungwa uye hwemuviri, uye nharaunda yebasa ine hutano kune vanhu vanenge vagara. basa maawa akawanda padhesiki kana nzvimbo yekushanda.
Kunzwisisa Academic Low Back Pain: Impact uye Chiropractic Solutions
VIDEO
References
Gremaud, AL, Carr, LJ, Simmering, JE, Evans, NJ, Cremer, JF, Segre, AM, Polgreen, LA, & Polgreen, PM (2018). Gamifying Accelerometer Kushandisa Kunowedzera Kwekuita Kwemuviri Matanho eVanoshanda Hofisi Vanoshanda. Nyaya yeAmerican Heart Association, 7(13), e007735. doi.org/10.1161/JAHA.117.007735
Thorp, AA, Kingwell, BA, Owen, N., & Dunstan, DW (2014). Kupwanya nzvimbo yebasa nguva yekugara pamwe nekumira kwakamira kunonatsiridza kuneta uye kusagadzikana kwemhasuru musculoskeletal mukufuta / kufutisa vashandi vemuhofisi. Mushonga webasa uye wezvakatipoteredza, 71 (11), 765-771. doi.org/10.1136/oemed-2014-102348
Ognibene, GT, Torres, W., von Eyben, R., & Horst, KC (2016). Impact yeSit-Stand Workstation pane Chronic Low Back Pain: Mhedzisiro yeRandomized Trial. Nyaya yemishonga yebasa uye yezvakatipoteredza, 58 (3), 287-293. doi.org/10.1097/JOM.0000000000000615
Ma, J., Ma, D., Li, Z., & Kim, H. (2021). Migumisiro Yenzvimbo Yebasa Sit-Stand Desk Kupindira paUtano uye Kubudirira. International Journal of Environmental Research uye Public Health, 18(21), 11604. doi.org/10.3390/ijerph182111604
Nzvimbo dzeDaase Control uye Kudzivirira. Chirwere chisingaperi .
Biswas, A., Oh, PI, Faulkner, GE, Bajaj, RR, Silver, MA, Mitchell, MS, & Alter, DA (2015). Sedentary nguva uye kushamwaridzana kwayo nengozi yezviitiko zvechirwere, kufa, uye kuchipatara kune vanhu vakuru: kuongorora kwakarongeka uye meta-analysis. Annals yemishonga yemukati, 162 (2), 123-132. doi.org/10.7326/M14-1651
Carter, SE, Draijer, R., Holder, SM, Brown, L., Thijssen, DHJ, & Hopkins, ND (2018). Kufamba nguva dzose kuzorora kunodzivirira kuderera kwekuyerera kwecerebral kunoenderana nekugara kwenguva refu. Chinyorwa chekushandiswa physiology (Bethesda, Md.: 1985), 125 (3), 790-798. doi.org/10.1152/japplphysiol.00310.2018
Hamer, M., & Stamatakis, E. (2014). Anotarisira kudzidza kwemaitiro ekugara, njodzi yekuora mwoyo, uye kutadza kuziva. Mushonga nesainzi mumitambo uye kurovedza muviri, 46 (4), 718-723. doi.org/10.1249/MSS.0000000000000156
Teychenne, M., Costigan, SA, & Parker, K. (2015). Kushamwaridzana pakati pekuita sedentary uye njodzi yekuzvidya mwoyo: kuongorora kwakarongeka. BMC hutano hweveruzhinji, 15, 513. doi.org/10.1186/s12889-015-1843-x
by Dr Alex Jimenez Pasi Pasi Pain , Neck Pain , Musoro
Vanhu vazhinji vanoti kune imwe nhanho, mitsipa yavo kana kurwadziwa kwemusana kune kusagadzikana kwemaitiro. Kuziva zvikonzero uye zvinokonzeresa zvingabatsira here kutungamira kugadzirisa mararamiro uye kutsvaga kurapwa kwekurapa?
Mamiriro Akashata Anokonzera
Zvinhu zvakawanda zvinogona kuita kuti vanhu vagare vachidzidzira zvimiro zvisina kunaka.
Mabasa ezuva nezuva uye zvinokonzerwa negiravhiti pamuviri zvinogona kukonzera kusagadzikana kwemaitiro. (Dariusz Czaprowski, et al., 2018 )Chimiro chisina kunaka chinogonawo kuunzwa nekukuvara, chirwere, kana genetics.
Kusanganiswa kwezvinhu izvi kunowanikwawo.
Kudzidzira hutano hwakanaka imhando yekurovedza muviri apo mamhasuru anotsigira skeleton mukugadzikana uye kurongeka kwakanaka kuripo mukunyarara uye kufamba.
Kukuvara uye Kuchengetedza Tsandanyama
Mushure mekukuvara, mhasuru dzinogona kuputika kudzivirira muviri uye kubatsira kudzikamisa kukuvara uye kudzivirira kubva pakumwe kukuvara.
Zvisinei, kufamba kunova kushoma uye kunogona kutungamirira kune zviratidzo zvinorwadza.
Kupwanya kwetsandanyama kwenguva refu kunoita kuti tsandanyama dzishaye simba nekufamba kwenguva.
Iko kusaenzana pakati pemhasuru dzinochengetedza kukuvara uye idzo dzichiri kushanda zvakajairwa zvinogona kutungamirira kumatambudziko ekumira.
Musculoskeletal kurapwa nemassage, chiropractic, uye kurapa kwemuviri kunogona kubatsira kudzoreredza kushanda kwakakwana.
Tsandanyama Tension uye Kushaya simba
Kana mamwe mapoka emhasuru akave asina simba kana kunetseka, chimiro chinogona kukanganiswa, uye zviratidzo zvinorwadza zvinogona kukura.
Tsandanyama dzisina simba kana kudhonzerana zvinogona kuitika kana vanhu vakabata chinzvimbo chakareba zuva nezuva kana kuti pavanenge vachiita mabasa enguva dzose uye mabasa epamba nenzira inoisa tsinga dzetsandanyama kana kuishandisa nenzira isina mwero.
Chidzidzo chakawana kuti kushushikana kwemhasuru, simba, uye kuchinjika zvinokanganisa sei chimiro. Dariusz Czaprowski, et al., 2018 )
Postural retraining uye kugadziridzwa kwekurapa kwemuviri kunogona kubatsira kusimbisa mhasuru uye kubvisa zviratidzo zvinorwadza.
Miitiro Yezuva Nezuva
Sevanhu vanowana nzira dzekugadzirisa tsandanyama spasms, kushaya simba, kukakavara, uye/kana kusaenzana, pfungwa nemuviri zvinogona kukanganwa nekusiya hutano hwakanaka.
Muviri unobva watanga kuripa uchishandisa alternate, awkward, and counterproductive muscle contractions uye kutambanudza izvo zvinokanganisa muviri uye musana.
Kushandisa Tekinoroji
Tekinoroji - ingave yakagara padhesiki / nzvimbo yekushandira, uchishandisa piritsi kana mbozhanhare, kana kushanda nemidziyo yakati wandei inogona kushandura zvishoma nezvishoma muviri kubva mukurongeka. (Parisa Nejati, et al., 2015 )
Vanhu vanogara vachitarisa pasi pafoni yavo vanogona kugadzira mutsipa wemavara, mamiriro ekuti mutsipa unobatwa mukuchinjika kana kumberi kurerekera kureba, izvo zvinogona kukonzera kurwadziwa.
Mafungiro Epfungwa uye Kushushikana
Vanhu vari pasi pekunetsekana kana kuti vari kusangana nemamiriro ezvinhu anonetsa vanogona kutanga kuve nematambudziko ekumira. (Shwetha Nair et al., 2015 )
Kushungurudzika kunogona kuita kuti tsandanyama dziwedzere, izvo zvinogona kukonzera kushushikana kwemhasuru, kufema kwakadzika, matambudziko ekumira, uye zviratidzo zvekurwadziwa.
Kuziva nzvimbo yemuviri uye kugadzirisa uye kugadzirisa mamiriro kunogona kubatsira kurwisa kushushikana. (Shwetha Nair et al., 2015 )
Shangu Sarudzo uye Dzakapfekwa
Shangu dzinogona kukanganisa kumira kwemuviri.
Zvitsitsinho zvepamusoro zvinoshandura uremu hwemuviri mberi, izvo zvinogona kukonzera kukanganisa. (Annile Martins Silva, et al., 2013 )
Kupfeka kunze kwekunze kana mukati meshangu nekukurumidza kubva kune zvinhu zvakadai sehuremu hunoita huremu huchaita kusaenzana kinetic masimba anoshandura kumusoro kwechidzitiro, ibvi, hudyu, uye kuderera shure kunotungamirira kune zviratidzo zvinorwadza mune chero ipi zvayo kana yese yezvibatanidza izvi.
Heredity uye Genetics
Dzimwe nguva chikonzero chacho ndechenhaka.
Semuyenzaniso, chirwere cheScheuermann chirwere umo varume vachiri kuyaruka vanotanga kunzi kyphosis curve mumusana wechipfuva. (Nemours. VanaHealth. 2022 )
Bvunza Injury Medical Chiropractic uye Functional Medicine Clinic kuti uongororwe, uye rega tikubatsire nekugadzira chirongwa chemunhu uye chirongwa chekuvandudza.
Nzira Yekuporeswa
VIDEO
References
Czaprowski, D., Stoliński, Ł., Tyrakowski, M., Kozinoga, M., & Kotwicki, T. (2018). Zvisiri-zvimiro zvisizvo zvechimiro chemuviri mune sagittal ndege. Scoliosis uye spinal kusagadzikana, 13, 6. doi.org/10.1186/s13013-018-0151-5
Nejati, P., Lotfian, S., Moezy, A., & Nejati, M. (2015). Chidzidzo chekubatana pakati pemberi musoro posture uye kurwadziwa kwemutsipa muIranian office workers. International Journal of Occupational Medicine uye hutano hwezvakatipoteredza, 28 (2), 295-303. doi.org/10.13075/ijomeh.1896.00352
Nair, S., Sagar, M., Sollers, J., 3rd, Consedine, N., & Broadbent, E. (2015). Mamiriro akadonha uye akatwasuka anokanganisa mhinduro dzekushushikana here? Muedzo wakasarudzika. Hutano hwepfungwa: gwaro repamutemo reDivision of Health Psychology, American Psychological Association, 34 (6), 632-641. doi.org/10.1037/hea0000146
Silva, AM, de Siqueira, GR, & da Silva, GA (2013). Mhedzisiro yeshangu-heeled pachimiro chemuviri wevechiri kuyaruka. Revista paulista de pediatria : orgao oficial da Sociedade de Pediatria de Sao Paulo, 31(2), 265–271. doi.org/10.1590/s0103-05822013000200020
Nemours. VanaHealth. (2022). Scheuermann's kyphosis .
by Dr Alex Jimenez kusimbisa muviri , Musoro
Kune vanhu vakura vane matambudziko ekumira, kudonha, kutsvedza, uye kurwadza kwemusana, kuwedzera maekisesaizi embabvu kungabatsira here kuunza zororo uye kudzivirira mamiriro acho kuti asawedzera?
Yakagadziridzwa Mamiriro
Zvakajairika kubatanidza kudonha kwekumusoro kumashure nezera, asi zvimwe zvikonzero zvinogona kukonzera matambudziko. (Justyna Drzał-Grabiec, et al., 2013 ) Mbabvu cage uye pelvis zvakakosha pachimiro chemuviri uye inosanganisira yakawanda yepakati. Kana aya mapfupa emapfupa akave asina kurongeka nekuda kwemaitiro asina kunaka, misumbu inonamatira pairi inova yakasimba, isina simba, kana zvose zviri zviviri, uye misumbu yakapoteredza inofanira kubhadhara, zvichiita kuti mamiriro acho awedzere uye kuwedzera kukuvara.
Mamiriro asina kunaka anogona kukonzerwa nembabvu inodzvanyirira pabhonzo repelvic.
Sezvo iyo yekumusoro kumashure inodonha kana kumanikidza, kureba kunogona kutanga kuderera.
Mamiriro ekuziva maitiro anogona kubatsira kusimudza mbabvu kubva pabhonzo repelvic.
Rib Cage Exercises
Ichi chiitwa chinogona kuitwa wakagara kana wakamira. Chiitiko chezuva nezuva chinogona kubatsira kuvandudza kumira uye kubvisa matambudziko ekudzokera shure uye kurwadziwa.
Iyo yekugara vhezheni inobatsira kuchengetedza kutarisa pakuita chiitwa nemazvo.
Iyo yakamira vhezheni inodenha kuziva kwemuviri, ichibvumira munhu kuti anzwe kuti mbabvu yembabvu nemafambiro ekumusoro kumashure zvinokanganisa sei pelvic uye kuzasi kumashure.
Kutanga, zvinokurudzirwa kutanga munzvimbo yakagara.
Kana izvo zvekutanga zvadzidzwa, ipapo zvirokwazvo fambira mberi kusvika pakumira.
kusimbisa muviri
Gadzirisa chiuno kuitira kuti chirere kumberi zvishoma.
Uku kurerekera kumberi kunozowedzeredza iyo yakaderera kumashure curve zvishoma uchiomesa mhasuru dzepazasi nenzira yakanaka.
Kumisikidza uye kuchengetedza iyi curve munzvimbo yekugara inofanirwa kunzwa yakasikwa.
Inhale uye uwedzere kusimudza kumusoro kwembabvu cage.
Kufema kunoita kuti musana nembabvu zvirebe zvishoma.
Exhale uye bvumira mbabvu cage uye kumusoro kumashure kuti vadzokere kunzvimbo yavo yechisikigo.
Dzokorora kusvika ku10 kamwechete kana kaviri pazuva.
Pachiitwa ichi, shandisa kufema kukudziridza kusimudza kwembabvu uye kutakura zvakanyanya.
Usanyanya kubuda pane spinal extension.
Pane kudaro, tarisa kuti sei kufema /kufemereka kunotsigira kufamba kwembabvu nekumusoro kwemusana uye kuumba tsandanyama kubva ipapo.
Edza kusimudza mbabvu yembabvu zvakaenzana kumativi ose sezvo muviri unobvumira.
Nekudzidzira, vanhu vanozoona hutano hunochinja uye kuwedzera chinhambwe pakati pembabvu nepelvis.
Nhungamiro uye Kusiyana
Ita maekisesaizi nekumashure kumadziro kuti utungamirire kumashure.
Imwe mutsauko wepelvis uye rib cage posture kurovedza muviri ndeyekusimudza maoko.
Izvi zvichagadzira maonero akasiyana ekudzidzira kuziva kwemaitiro.
Tarisa pakufamba kwembabvu kana maoko akasimudzwa.
Kusimudza maoko kunoita kuti basa rive nyore, rakaoma, kana kuti rakasiyana here?
Kuti uwedzere kuvandudzwa kwechimiro, tambanudza pectoral tsandanyama.
Yoga
Vanhu vari kutsvaga dzimwe nzira dzekusimbisa hutano hwakanaka vanofanirwa kufunga nezve yoga.
Chidzidzo chakabudiswa mu International Journal yeYoga inoratidza kuti nzira huru yekumisikidza iyo musimboti inogona kunge iri yekusanganisira dzakasiyana siyana dzeyoga postures mumuitiro. (Mrithunjay Rathore et al., 2017 ) Tsandanyama dzeab dzinonamatira kunzvimbo dzakasiyana-siyana pambabvu uye dzinoita basa mukumisikidza, kurongeka, uye kuenzana. Vatsvakurudzi vakacherechedza mhasuru mbiri, ekunze obliques, uye dumbu rakachinjika, sekiyi yekumisikidzwa zvine hutano.
Core Strength
VIDEO
References
Drzał-Grabiec, J., Snela, S., Rykała, J., Podgórska, J., & Banaś, A. (2013). Kuchinja kwechimiro chemuviri chevakadzi vari kuitika nezera. BMC geriatrics, 13, 108. doi.org/10.1186/1471-2318-13-108
Rathore, M., Trivedi, S., Abraham, J., & Sinha, MB (2017). Anatomical Correlation yeCore Muscle Activation mune Yakasiyana Yogic Postures. International Journal of yoga, 10(2), 59–66. doi.org/10.4103/0973-6131.205515
Papegaaij, S., Taube, W., Baudry, S., Otten, E., & Hortobágyi, T. (2014). Kuchembera kunokonzera kurongekazve kwecortical uye musana wekudzora kwechimiro. Miganho mukuchembera neuroscience, 6, 28. doi.org/10.3389/fnagi.2014.00028
