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Kufamba & Kuchinja

Back Clinic Mobility & Flexibility: Muviri wemunhu unochengeta mwero wechisikigo kuti uve nechokwadi chekuti zvimiro zvawo zvese zviri kushanda nemazvo. Mapfupa, mhasuru, ligaments, tendon, uye mamwe matishu anoshanda pamwe chete kuti abvumire kufamba kwakasiyana uye kuchengetedza kusimba kwakakodzera uye kudya kwakaringana kunogona kubatsira kuchengetedza muviri kushanda zvakanaka. Kufamba kukuru kunoreva kuita mafambiro anoshanda pasina zvirambidzo muhuwandu hwekufamba (ROM).

Rangarira kuti kuchinjika chinhu chekufamba, asi kuchinjika kwakanyanya hazvidiwi kuita mafambiro anoshanda. Munhu anoshanduka-shanduka anogona kuve nesimba repakati, kuenzanisa, kana kurongeka asi haakwanise kuita mafambisirwo akaenzana ekushanda semunhu ane kufamba kukuru. Maererano naDkt. Alex Jimenez's kuunganidza zvinyorwa pamusoro pekufamba uye kushanduka, vanhu vasingatambanudzi muviri wavo kazhinji vanogona kuona misumbu yakapfupika kana kuoma, kuderedza kukwanisa kwavo kufamba zvakanaka.


Simbisa Hutano Hwako neCycling uye Osteoarthritis

Simbisa Hutano Hwako neCycling uye Osteoarthritis

Vanhu vane osteoarthritis vanogona here kubatanidza bhasikoro kuti vaderedze kurwadziwa kwemajoini uye kuwanazve kufamba kwavo kwemajoini?

ziviso

Majoini ari musculoskeletal system anobvumira munhu kuti afambe achibvumira migumo kuita mabasa avo. Kungofanana nemhasuru nemarunda emuviri, majoini anogonawo kupfeka uye kubvaruka kuburikidza nekudzokorora mafambiro, zvichitungamira kumarwadzo emajoini mumigumo. Nekufamba kwenguva, kupfeka uye kubvarura kubva pamajoini kunogona kutungamirira mukukwanisa kukura kweosteoarthritis, iyo inogona kukanganisa kufamba kwemajoini uye kutungamirira kuhupenyu hwemarwadzo uye kusuruvara kune vanhu. Nekudaro, nzira dzakawanda dziripo dzekudzikisa kurwadziwa-senge zviratidzo zveosteoarthritis uye kubatsira kudzoreredza kufamba kwemajoini kuburikidza nekuchovha bhasikoro. Chinyorwa chanhasi chinotarisa kuti osteoarthritis inobata sei majoini, kuti bhasikoro rinopinzwa sei kune osteoarthritis, uye kuti rinogona kuderedza sei marwadzo emajoini. Isu tinokurukurirana nevanozivikanwa vanobatana nevanorapa vanosimbisa ruzivo rwevarwere vedu kuti vaongorore osteoarthritis uye zviratidzo zvayo zvinorwadza zvinokanganisa majoini mumigumo. Isu tinozivisawo uye kutungamira varwere vachibvunza avo vanosanganisirwa vekurapa mibvunzo yakaoma yekubatanidza bhasikoro muchirongwa chavo chemunhu chekurapa kubata marwadzo ane chekuita neosteoarthritis inobata majoini avo. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer.

 

Osteoarthritis Inobata Joint Mobility

Iwe unonzwa kurwadziwa uye kuomarara mangwanani ega ega mumajoini ako chete kuti unzwe zviri nani zuva rese? Unonzwa kurwadziwa mumabvi ako, muhudyu, uye mumaoko here? Kana kuti wakaona here kuti huwandu hwekufamba kwako hwadzikira zvakanyanya? Vanhu vazhinji, vadiki nevakuru, vanogona kukanganiswa nenyaya dzakadai sekurwadziwa uye vanogona kunge vari panjodzi yekuva neosteoarthritis mumajoini avo. Osteoarthritis ndiyo yakakura uye yakajairika musculoskeletal mamiriro ayo anokonzera kukanganisa kweiyo inoputika cytokine chiyero, ichikuvadza shwashwa uye mamwe intra-articular zvimiro zvakatenderedza majoini. (Molnar et al., 2021) Izvi zvinodaro nekuti osteoarthritis inokura nekufamba kwenguva, zvichiita kuti shwashwa risare uye zvichiita kuti mapfupa anobatana akwesherana. Izvi, zvakare, zvinogona kukanganisa kufamba kwekubatana kwekupedzisira, zvichiita zviratidzo zvekuoma, kurwadziwa, kuzvimba, uye kuderedzwa kwekufamba kune majoini.

 

 

Pamusoro pezvo, osteoarthritis ine multifactorial sezvo ichigona kukonzera kusaenzana mumajoini nekuda kwemajini, zvakatipoteredza, metabolic, uye zvinoshungurudza zvinhu zvinogona kubatsira mukukura kwayo. (Noriega-Gonzalez et al., 2023) Izvi zvinodaro nekuti kudzokorora mafambiro uye zvakatipoteredza zvinogona kukanganisa muviri uye kukonzera kupindirana kwengozi profiles kuti ienderane neosteoarthritis. Mamwe maprofayiri enjodzi anosanganisirwa ane chekuita neosteoarthritis kuchinja kwepathological muchimiro chejoinhi chinokonzera kusajairika kurodha pamajoini, izvo zvinokonzeresa kusarongeka kwemajoini uye kushaya simba kwemhasuru. (Nedunchezhiyan et al., 2022) Izvi zvinoita kuti vanhu vakawanda vagare vachirwadziwa uye vachiedza kuwana zororo kubva kumarwadzo emajoini ane chekuita neosteoarthritis.

 


Chiropractic Solutions For Osteoarthritis-Vhidhiyo


Cycling For Osteoarthritis

Kuita mabasa emuviri kunogona kuita sekunetse kana uchibata zviratidzo zveosteoarthritis, asi zvinogona kubatsira kudzoreredza kufamba kwemajoini nekuderedza marwadzo ane chekuita neosteoarthritis. Chimwe chezviitwa zvemuviri zvine kakukanganisa uye zvisingakanganisi majoini ndeyekuchovha bhasikoro. Cycling ye osteoarthritis ine zvinhu zvakawanda zvinobatsira sezvazvinogona:

  • Simbisa tsandanyama dzakapoteredza
  • Chengetedza kufamba kwemajoini
  • Kuvandudza huwandu hwekufamba
  • Weight management
  • Kuvandudza hutano hwemoyo

Kuchovha bhasikoro kunogona kubatsira munhu kuisa pfungwa pakusimbisa mhasuru dzepasi dzakatenderedza majoini, izvo zvinogona kubatsira kuvandudza marwadzo nekushanda. (Katz et al., 2021) Izvi, zvakare, zvinobatsira kupa rubatsiro rwakanaka uye kugadzikana kune majoini, nokudaro kuderedza kuwandisa pamuviri nekuderedza njodzi yekukuvara. Pamusoro pezvo, kuchovha bhasikoro kunogona kubatsira kuvandudza vanhu vazhinji vari kutsvaga shanduko ine hutano uye kuwedzera bhonzo mineral density mumajoini, nokudaro kuderedza njodzi yekutyoka. (Chavarrias et al., 2019)

 

Cycling Kuderedza Joint Pain

Kuchovha bhasikoro chiitiko chakachengeteka uye chinoshanda kune chero munhu, angave achangotanga kana kuti anga ave nenguva achishanda. Chinokosha chekugadzirisa zvakakwana uye kushanda pamwe chete ndiko kubvunza chiremba. Izvi zvinovimbisa kuti kuchovha bhasikoro isarudzo yakachengeteka kwauri, zvinokubatsira kusarudza bhasikoro rakakodzera, uye zvinokupa gwara rekuti unotanga sei zvishoma nezvishoma, kudziya nekutambanudza, kuchengetedza chimiro chakakodzera, uye kugara uchienderana nezvikamu zvebhasikoro. Iyi nhungamiro yehunyanzvi yakakosha, sezvo ichibvumira vanhu vazhinji vane kurwadziwa kwemajoini kuti vakwanise kudzoreredza kushanda kuzere kumajoini avo. (Papalia et al., 2020) Kuchovha bhasikoro inzira yakanaka kwazvo yekubata osteoarthritis uye zviratidzo zvayo zvinobatanidzwa. Kune vanhu vazhinji vane osteoarthritis, iyi yepasi-inokanganisa kurovedza muviri inogona kushandura mutambo, kukurudzira kusimba kwemhasuru, kuvandudza majoini ekufamba, uye kubatsira kuderedza osteoarthritis zviratidzo.

 


References

Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D., & Perez-Gomez, J. (2019). Utano Hwakanaka hweIndoor Cycling: Ongororo Yakarongeka. Medicina (Kaunas, Lithuania), 55(8). doi.org/10.3390/medicina55080452

Katz, JN, Arant, KR, & Loeser, RF (2021). Kuongororwa uye Kurapa kweHip uye Knee Osteoarthritis: Ongororo. JAMA, 325(6), 568-578. doi.org/10.1001/jama.2020.22171

Molnar, V., Matisic, V., Kodvanj, I., Bjelica, R., Jelec, Z., Hudetz, D., Rod, E., Cukelj, F., Vrdoljak, T., Vidovic, D., Staresinic, M., Sabalic, S., Dobricic, B., Petrovic, T., Anticevic, D., Boric, I., Kosir, R., Zmrzljak, U. P., & Primorac, D. (2021). Cytokines uye Chemokines Inobatanidzwa muOsteoarthritis Pathogenesis. Int J Mol Sci, 22(17). doi.org/10.3390/ijms22179208

Nedunchezhiyan, U., Varughese, I., Sun, AR, Wu, X., Crawford, R., & Prasadam, I. (2022). Kufutisa, Kuzvimba, uye Immune System muOsteoarthritis. Pamberi Immunol, 13, 907750. doi.org/10.3389/fimmu.2022.907750

Noriega-Gonzalez, D., Caballero-Garcia, A., Roche, E., Alvarez-Mon, M., & Cordova, A. (2023). Inflammatory process paKnee Osteoarthritis muCyclists. J Clin Med, 12(11). doi.org/10.3390/jcm12113703

Papalia, R., Campi, S., Vorini, F., Zampogna, B., Vasta, S., Papalia, G., Fossati, C., Torre, G., & Denaro, V. (2020). Basa Rekuita Kwemuviri uye Kudzoreredza Kutevera Hip uye Knee Arthroplasty muVakuru. J Clin Med, 9(5). doi.org/10.3390/jcm9051401

Disclaimer

Kugadzirisa Rheumatoid Arthritis neKurovedza Kwakasiyana-siyana: Wana Rubatsiro uye Famba zviri nyore.

Kugadzirisa Rheumatoid Arthritis neKurovedza Kwakasiyana-siyana: Wana Rubatsiro uye Famba zviri nyore.

Vanhu vane rheumatoid arthritis vanogona here kubatanidza maekisesaizi akasiyana siyana kuderedza marwadzo emajoini uye kuzvimba mumaoko netsoka?

ziviso

Majoini ari mubatsiro remunhu anopa basa, kufamba, uye kushanduka kumucheto wepamusoro nepamusoro. Majoini acho chikamu chemusculoskeletal system uye ane hukama hwakatanhamara nemhasuru, marunda, uye matishu akapfava anopa chimiro chemuviri uye tsigiro inoita kuti munhu afambe-famba uye kudzivirira nhengo dzakakosha kuti dzishande zvakajairika. Nekudaro, kana munhu ari kubata nekukuvara kana hurwere hunokanganisa basa remuviri musculoskeletal, zvinogona kukonzera marwadzo kune munhu. Chimwe chezviratidzo zvinowanzobatana mumajoini ndechekuzvimba kusingaperi, zvichiita kuti pave nechirwere che autoimmune chinonzi rheumatoid arthritis. Chinyorwa chanhasi chinotarisa kuti rheumatoid arthritis inobata sei majoini musculoskeletal system uye maekisesaizi akasiyana siyana anogona kubatsira kubata nekudzikisa zviratidzo zvine chekuita nerheumatoid arthritis. Isu tinokurukurirana nevamiriri vekurapa vane hukama vanobatanidza ruzivo rwevarwere vedu kuti vaongorore rheumatoid arthritis uye zviratidzo zvayo zvinorwadza zvinobata majoini. Isu tinozivisawo uye kutungamira varwere vachibvunza avo vanobatana navo vekurapa mibvunzo yakaoma kuti vabatanidze maekisesaizi akasiyana muchirongwa chavo chemunhu chekurapa kubata marwadzo ane chekuita nerheumatoid arthritis. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer.

 

Mabatiro Anoita RA Majoini

Iwe unonzwa kurwadziwa uye kunyorova mumajoini ako zvichikanganisa maitiro ako ezuva nezuva? Iwe unonzwa kuoma chinhu chekutanga mangwanani, uye inoenda zuva rese? Kana kuti unonzwa wakaneta mukati mezuva rose, kunyange pashure pokurara zvakanaka usiku? Vanhu vazhinji vane zviratidzo izvi vanogona kunge vachibata nekutanga kukura kwerheumatoid arthritis mumajoini avo. Ikozvino, rheumatoid arthritis chirwere chisingaperi chinozvimba autoimmune chinokanganisa majoini emuviri asi chakanyanya kuoneka pamaoko, mawoko, netsoka. Zviratidzo zverheumatoid arthritis zvinogona kukura nekukurumidza kana zvishoma nezvishoma zvichienderana nemamiriro ekunze anobatsira mukukura. Sezvo rheumatoid arthritis yakarongerwa se systemic autoimmune chirwere, genetic uye yezvakatipoteredza njodzi zvinhu zvinogona kukonzera rheumatoid arthritis kukura zvinogona kukonzeresa kuwanda kwengozi profiles pamajoini. (Jang et al., 2022) Kana munhu ari kutarisana nezviratidzo zve rheumatoid arthritis, chimwe chezviratidzo zvinorwadza zvinogona kukanganisa majoini zvakanyanya kuzvimba. Kuzvimba kunobatanidza ne rheumatoid arthritis; inoratidzwa nekurwadziwa kwekubatana, zvichiita kuti pave nekuzvimba uye kuparadzwa kunotevera kwekatekete uye bone. (Scherer et al., 2020) Izvi zvinoita kuti vanhu vakawanda vagare vachirwadziwa uye zvinovatadzisa kuita chero mabasa.

 

 

Uyezve, kana majoini mashoma ari kukanganiswa ne rheumatoid arthritis mumatanho ekutanga, zvimwe zvezviratidzo zvinosanganisira:

  • Kuneta
  • Zviratidzo zvakaita sefuru
  • Majoini akazvimba & akapfava
  • Kushushikana

Nekudaro, kana rheumatoid arthritis ichisvika pamatanho ekupedzisira mumajoini, iwo autoantigens akananga kune rheumatoid arthritis anogona kutungamira kune inozvimiririra isingaperi yekuzvimba mamiriro pamajoini, nekudaro zvichikonzera kuwedzera pane periarticular bone pane cartilage-bone junction, zvinotungamirira kukukukurwa kwemapfupa uye kuparara kwecartilage. (Lin et al., 2020) Sezvineiwo, kune nzira dzekurapa dzekudzikisa marwadzo uye kuzvimba mhedzisiro yerheumatoid arthritis uye kubatsira kubata zviratidzo zviri kukanganisa majoini.

 


Arthritis Inotsanangurwa- Vhidhiyo


Maekisesaizi Akasiyana-siyana Anogona Kubatsira NeRA

Kana zvasvika pakudzikisa kuzvimba mhedzisiro ye rheumatoid arthritis, vanhu vazhinji vanogona kutsvaga nzira dzekurapa dzekudzorera kufamba, kushanda, uye kushanduka. Vanhu vazhinji vanogona kubatanidza zviitiko zvakasiyana-siyana zvemuviri kudzoreredza kushushikana pamatishu akaputika uku vachinonotsa kufambira mberi kwerheumatoid arthritis. (Radu & bungau, 2021) Kana vanhu vane rheumatoid arthritis vakabatanidza zvinhu zvakasiyana-siyana zvemuviri, zvinogona kusanganisira kudya kune utano uye kudya kunovaka muviri kuti vadzivise pro-inflammatory effects dzine chokuita nerheumatoid arthritis, kubatsira kupa zviratidzo zvekuvandudza, uye kudzorera kushanda kwemuviri kumajoini. (Gioia et al., 2020)

 

Kana vanhu vane rheumatoid arthritis vanotanga kurovedza muviri sechikamu chekurapa kwavo kwemunhu, inogona kuva nemidziyo inobatsira sezvo vachigona kubatsira neinotevera:

  • Deredza marwadzo emajoini & kuoma
  • Kuvandudza simba remhasuru kumativi emajoini
  • Wedzera kushanda kwemuviri
  • Simbisa hutano hwepfungwa
  • Inoderedza kupisa
  • Wedzera simba remagetsi

Chinonyanya kukosha chekubatanidza maekisesaizi ekuderedza rheumatoid arthritis kusarudza zvinyoro-nyoro zviitwa pamajoini emunhu uku uchipa kufamba kwakakwana kuti muviri ugone kuchinjika uye wakasimba. Pazasi pane mamwe maekisesaizi ekuderedza rheumatoid arthritis.

 

Range of Motion Exercises

Range yekufamba maekisesaizi inogona kubatsira kuchengetedza yakajairika majoini basa ne kuvandudza kuchinjika uye kuderedza kuomarara kune vanhu vane rheumatoid arthritis. Mimwe mienzaniso inosanganisira:

  • Kubhenda Kweminwe: Zvinyoronyoro kotamisa zvigunwe zvako muchibhakera wozvitwasanudza. Dzokorora kakawanda.
  • Wrist Stretch: Tambanudza ruoko rwako chanza chakatarisa pasi. Zvinyoro shandisa rumwe ruoko rwako kudzvanya ruoko rwakatambanudzwa pasi uye kumashure kwekutambanudza.
  • Shoulder Rolls: Rongedza mapendekete mukufamba kwedenderedzwa kumberi, wozodzoreredza gwara.

 

Simba Rokudzidzisa Maekisesaizi

Kudzidziswa kwesimba kunogona kubatsira kuvaka mhasuru dzakatenderedza dzakapoteredza majoini. Izvi zvinobvumira vanhu vazhinji vane rheumatoid arthritis kupa rubatsiro rwakanaka uye kuderedza kushushikana pamajoini. Mimwe mienzaniso inosanganisira:

  • Resistance Bands: Shandisa mabhendi ekupikisa kuita bicep curls, kukwidziridzwa kwemakumbo, uye kudzvanya kwechipfuva.
  • Light Weights: Batanidza madumbbell akareruka kuita maekisesaizi senge mapendekete ekutsikirira, tricep extensions, uye squats.
  • Bodyweight Exercises: Batanidza mukusundira madziro, kusimudza gumbo rakagara, uye mapuranga akagadziridzwa.

 

Maekisesaizi Anobva Mvura

Maekisesaizi emvura anodzivirira pasina kukanganisa majoini, zvichiita kuti ive yakanaka kune avo vane rheumatoid arthritis. Mvura inobatsira kumisa majoini nekurerutsa kuomarara, kuvaka simba, uye kubatsira kuzorodza tsandanyama dzinorwadza. Mimwe mienzaniso yezviitwa-based exercises inosanganisira:

  • Mvura Aerobics: Joinha kirasi yemvura aerobics inopa maitiro akarongwa munzvimbo inotsigira.
  • Aqua Jogging: Shandisa bhandi rekumhanya kudzika mudziva.
  • Kutuhwina: Ita laps kana kuita maekisesaizi akapfava senge backstroke kana breaststroke.

 

Mazano EKuekisesaiza NeRA

Zvakakosha kuyeuka kuti paunenge uchirovedza muviri ne rheumatoid arthritis, zvakakosha kuti ugare uchitanga nekudziya-kunyoro uye nguva dzose kupera nekutonhorera pasi kugadzirira mhasuru nemajoini paunotanga kurovedza muviri. Chimwe chinhu chekurangarira ndechekugara wakafanana uye kugadzirisa kana zvichidikanwa. Izvi zvinobvumira vanhu vazhinji kuteerera kumiviri yavo uye kugadzirisa maekisesaizi kudzivirira kurwadziwa uye kusagadzikana. Kubatanidza maekisesaizi kunoshanda zvakanyanya mukudzikisa rheumatoid arthritis chiitiko sezvo ichigona kubatsira kusimudzira immune system yemuviri uye kubatsira kubata kuzvimba mhinduro ine chekuita nerheumatoid arthritis. (Li & Wang, 2022)

 


References

Gioia, C., Lucchino, B., Tarsitano, MG, Iannuccelli, C., & Di Franco, M. (2020). Zvokudya Zviitiko uye Zvokudya muRheumatoid Arthritis: Kudya Kunogona Kupesvedzera Kubudirira Kwechirwere uye Kuratidzwa Kwekiriniki? Nutrients, 12(5). doi.org/10.3390/nu12051456

Jang, S., Kwon, EJ, & Lee, JJ (2022). Rheumatoid Arthritis: Pathogenic Mabasa eMasero akasiyana-siyana ekudzivirira zvirwere. Int J Mol Sci, 23(2). doi.org/10.3390/ijms23020905

Li, Z., & Wang, XQ (2022). Clinical effect uye biological mechanism yekurovedza muviri kune rheumatoid arthritis: A mini wongororo. Pamberi Immunol, 13, 1089621. doi.org/10.3389/fimmu.2022.1089621

Lin, YJ, Anzaghe, M., & Schulke, S. (2020). Kuvandudza paPathomechanism, Kuongororwa, uye Kurapa Sarudzo dzeRheumatoid Arthritis. Masero, 9(4). doi.org/10.3390/cells9040880

Radu, AF, & Bungau, SG (2021). Kutungamirirwa kweRheumatoid Arthritis: An Overview. Masero, 10(11). doi.org/10.3390/cells10112857

Scherer, HU, Haupl, T., & Burmester, GR (2020). Etiology ye rheumatoid arthritis. J Autoimmun, 110, 102400. doi.org/10.1016/j.jaut.2019.102400

Disclaimer

Mvura Aerobics yeSimba uye Cardiovascular Health

Mvura Aerobics yeSimba uye Cardiovascular Health

Kune vanhu vanorarama nemarwadzo asingaperi uye zvirwere zvakasiyana-siyana seParkinson, arthritis, uye chirwere cheshuga, mvura aerobics inogona kubatsira here?

Mvura Aerobics yeSimba uye Cardiovascular Health

Mvura Aerobics

Water aerobics maekisesaizi asina simba-shoma anowanzoitwa mumadziva ekutuhwina. Inzira yakanaka yekurovedza muviri kuti ushande-muviri wakazara, kurovedza muviri kwakaderera pasina kushanda zvakanyanya majoini nemhasuru dzemuviri. Mamwe mazita anoshandiswa anosanganisira:

  • aquafitness
  • aqua aerobics
  • Aquarobics

Mhando dzakawanda dzinogona kuenderana nezvinodiwa nemunhu, kukuvara, uye / kana mamiriro. Iwo maekisesaizi ane akasiyana mabhenefiti ehutano, kunyanya kune avo vasingakwanise kuita mafambisirwo epamusoro.

Ainoita

Mvura aerobics inosanganisira kuita mamwe mafambiro anodzorwa senzira yekurovedza muviri. Mhando dzakasiyana dzinotarisa munzvimbo dzakasiyana dzehutano, kusanganisira (Harvard Health Publishing Harvard Medical School, 2023)

  • Strength training
  • Mwoyo
  • Nguva yekudzidziswa

Vanhu vanogonawo kuita mvura aerobics kana vachiziva mafambiro anobatanidzwa. (Harvard Health Publishing Harvard Medical School, 2023)

Zvakanakira Pool Exercises

Pane zvakawanda zvinobatsira zvinosanganiswa nemvura aerobics.

Nekuda kweiyo yakaderera-inokanganisa uye yakazara-muviri chimiro chezviitwa, vanhu vanogona kutarisira kuona kuvandudzwa (Pereira Neiva, H. et al., 2018) (Harvard Health Publishing Harvard Medical School, 2023)

Utano hwakabatana

  • Mvura aerobics yakapfava pamajoini uye kudiki strain.

Mwoyo

  • Kuramba kwemvura panguva yekurovedza muviri kunogona kuvandudza hutano hwemoyo pasina kusundidzira.
  • Zvidzidzo zvakaratidza kuti zvinogonawo kubatsira kudzora BP.

simba

  • Nekuda kwekudzivirira kubva mumvura, mamhasuru anoshanda zvakanyanya.

Kuonda

  • Iwo ekudzivirira mvura maexercises anopisa macalorie akawanda kupfuura ayo ari kunze kwemvura, izvo zvinogona kutungamira mukurasikirwa kwakawanda nekufamba kwenguva.

Mamiriro Ehutano Anogona Kubatsira

Mamwe ehutano mamiriro anogona kubatsira kubva mumvura aerobics anosanganisira (Harvard Health Publishing Harvard Medical School, 2023)

  • Kurwara kwenguva refu
  • chirwere chemumajoini
  • kufutisa
  • Hutano hwemwoyo
  • Ropa rinodzvinyirira
  • Kushungurudzika uye Kufunganya

midziyo

Vanhu vari kutora chikamu mumvura aerobics vachada sutu yekugezera, tauro, magirazi uye kepisi yekushambira kudzivirira maziso avo kana bvudzi kubva mumvura ine chlorine. Vanhu havadi zvimwe midziyo yakakosha pavanenge vachirovedza muviri sezvo mvura ichiita sekuwedzera kuramba. Foam dumbbells kana paddles anogona kushandiswa kuwedzera kuramba. Zvimwe zvingasarudzwa zvekushandisa zvinosanganisira: (Plunge San Diego, 2024) (Harvard Health Publishing Harvard Medical School, 2023)

  • Kickboards
  • Wrist uye zvitsitsinho zvinorema
  • Mabhandi ekumhanya-mhanya kwemvura
  • Bhawa rekushambira

Pool Exercises

Kune mhando dzakawanda dzemaekisesaizi edziva kubatsira kusvika pahutano uye kugwinya zvinangwa. Zvinosanganisira:

Kufamba Kwemvura

  • Chiito chekutanga chekufamba mumvura inzira yakanaka yekuwana muviri wakakwana.
  • Tanga nekumira mumvura yakadzika muchiuno netsoka dzakasimwa pasi pedziva.
  • Rebesa musana nekuunza mapendekete kumusoro uye kumashure uye kuenzanisa mapendekete nemahudyu nemabvi.
  • Pane imwe nzvimbo yakanaka yekutanga, famba mumvura, uchiisa chitsitsinho chekutanga uye zvigunwe, sekufamba kubva mumvura, uchitenderedza maoko kumashure uye mberi mumvura.
  • Ichi chiito chinogona kuitwa kwemaminitsi mashanu kusvika gumi.
  • Mamhasuru anozonyanya kutariswa ndiwo maoko, musimboti, uye muviri wepasi.

Arm Lifts

  • Simuka kusvika pamapfudzi mumvura.
  • Matinji akatarisa mudenga, dhonza magokora mudumbu uchisimudza maoko kumberi kwemuviri kumusoro kwemvura.
  • Kana wava pamusoro, tenderedza zvanza kuti zvitarise pasi uye zvishoma nezvishoma fambisa maoko kumashure pasi pasi kumativi.
  • Kuti uwedzere kuramba, chiitiko ichi chinogona zvakare kuitwa uchishandisa foam dumbbells.
  • Dzokorora chiito 10-15 nguva kune imwe kusvika kumatatu seti.
  • Mamhasuru anonangwa ndiwo musimboti nemhasuru dzemaoko.

Kusvetuka Jacks

  • Kuramba kwemvura kunoita kuti kusvetuka jack mumvura kuome zvakanyanya kupfuura pasi.
  • Kuti uite, tanga nekumira mumvura yechipfuva-yepamusoro makumbo ako pamwe chete uye maoko ako akananga pasi kumativi.
  • Kana wava panzvimbo, tanga panguva imwe chete uchitenderedza makumbo kudivi uye maoko pamusoro pemusoro usati wadzokera kunzvimbo yekutanga.
  • Tsandanyama dzakanangwa dzinosanganisira muviri wese uye hurongwa hwemoyo.
  • Wedzera zviyereso zvemaoko kana zviziso zvemakumbo kuti uwedzere kuramba uye kuita kuti chiitwa chinyanye kunetsa.

Mabviro Akakwirira-Kusimudza

  • Kuwedzerwa kwepamusoro-soro kwebvi kunoitwa wakamira mumvura yakadzika chiuno.
  • Kuti uite basa racho, shandisa core uye simudza gumbo rimwe munzvimbo yakakotama kusvikira yakwana nepamusoro pemvura.
  • Bata nzvimbo yacho kwemasekondi mashomanana, wobva wawedzera gumbo mberi uye ubatisise zvakare.
  • Mushure menguva yekubata, fambisa gumbo kumashure pasi nemumvura kusvika panzvimbo yekutanga apo uchirichengetedza uye uchishandura tsoka.
  • Dzokorora pamakumbo maviri maviri kusvika matatu seti ye15 reps pagumbo.
  • Shandisa zviyereso pamakumbo kuti uwedzere kupikisa.
  • Iwo mamhasuru anonangwa anosanganisira core, glutes, uye pasi pemuviri.

ngozi

Paunenge uchidzidzira mumvura, vanhu vangasacherechedza kuti vakadikitira zvakadini. Izvi zvinogona kuita kuti zviite sekuti kurovedza muviri hakuna kuoma uye kunogona kukonzera kupera simba. Vanhu vanofanirwa kugara vaine hydrate pamberi uye mushure mekudziva kurovedza muviri. Vanhu vasingakwanisi kushambira zvakanaka vanofanira kudzivisa maekisesaizi asingade mudziyo wekutsenga. Dzimwe nguva madziva anopisa, saka kusarudza imwe 90 madhigirii F kana pasi inokurudzirwa kuti muviri urege kupisa zvakanyanya paunenge uchisimbisa muviri.

Stop Pool Exercises Pakarepo

Kuita maekisesaizi edziva kunogona kuita sekunge kuri nyore kupfuura zvavari, zvichiita kuti ushande zvakanyanya. Rega kurovedza muviri nekukurumidza kana uchinzwa:

  • Marwadzo mune chero nzvimbo yemuviri
  • Kupfupika kwemhepo
  • Nauseated
  • Kufenda
  • Dzungu
  • Dzvinyiriro pamuviri wepamusoro kana chipfuva

Mamwe Mamiriro Ehutano Anobatsira

Mvura aerobics inokurudzirwa kune vanhu vazhinji, vane hutano hwakakwana kana vane chirwere chisingaperi. Avo vane chirwere chisingaperi vakaratidzwa kuti vanobatsirwa nemaitiro akaderera. (Faíl, LB et al., 2022Chimwe chidzidzo chakatarisa vanhu vane hutano hwakasiyana-siyana, nemigumisiro inoratidza kuti mamiriro ezvinhu anotevera akaona kuvandudzwa mushure memavhiki e12 ekudzidzira mvura nguva dzose (Faíl, LB et al., 2022)

  • chirwere cheshuga
  • chirwere chemumajoini
  • Fibromyalgia
  • Zvirwere zvepfupa
  • High blood pressure
  • Coronary artery disease
  • Kurohwa
  • Multiple sclerosis (MS)
  • Chirwere chePalinson

Nepo zvakanakira mvura maekisesaizi dzakadzidzwa uye dzakaratidzwa kuti dzinoshanda, vanhu vanofanirwa kucheneswa nenyanzvi yezvehutano vasati vatanga chero chirongwa chitsva chekurovedza muviri. Injury Medical Chiropractic uye Functional Medicine Clinic inoshanda nevarapi vekutanga vehutano uye nyanzvi kuti vagadzirise hutano hwakakwana uye hutano mhinduro kuburikidza nenzira yakabatanidzwa yekurapa kukuvara uye kusingaperi kurwadziwa syndromes, kuvandudza kuchinjika, kufamba, uye agility zvirongwa zvekubvisa marwadzo uye kubatsira vanhu kudzokera normal. Vapepi vedu vanogadzira zvirongwa zvekuchengetedza zvemunhu zvemurwere wega wega. Kana mamwe marapirwo achidiwa, Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzekiriniki, vatsvakurudzi vezvokurapa, uye vagadziri vekugadzirisa kuti vape mishonga inobatsira zvikuru.


Chiropractic uye Integrative Healthcare


References

Harvard Health Publishing Harvard Medical School. (2023). Mhando dzekutanga dzemvura-based exercises. HealthBeat. www.health.harvard.edu/healthbeat/basic-types-of-water-based-exercise

Pereira Neiva, H., Brandão Faíl, L., Izquierdo, M., Marques, MC, & Marinho, DA (2018). Mhedzisiro yemavhiki e12 emvura-aerobics pahutano hwehutano uye kusimba kwemuviri: maitiro ezvakatipoteredza. PloS imwe, 13(5), e0198319. doi.org/10.1371/journal.pone.0198319

Harvard Health Publishing Harvard Medical School. (2024). Zvakanakira mvura-based exercise. HealthBeat. www.health.harvard.edu/healthbeat/advantages-of-water-based-exercise

Plunge San Diego. (2024). 5 inofanira-iine zvimedu zvekushandisa zvemumvura zvekushandisa zvemvura aerobics. Plunge San Diego. plungesandiego.com/what-equipment-needed-water-aerobics-shoes/

Faíl, LB, Marinho, DA, Marques, EA, Costa, MJ, Santos, CC, Marques, MC, Izquierdo, M., & Neiva, HP (2022). Mabhenefiti ekurovedza muviri mumvura muvakuru vane uye vasina chirwere chisingaperi-Kuongorora kwakarongeka nemeta-analysis. Scandinavian magazini yemishonga & sainzi mumitambo, 32(3), 465-486. doi.org/10.1111/sms.14112

Kuvandudza Kuita kwePilates: Kiyi kune Neutral Spine

Kuvandudza Kuita kwePilates: Kiyi kune Neutral Spine

Kune vanhu vanoda kuedza Pilates kurwadziwa shure uye kurovedza muviri, kudzidza kuti vangawana sei musana wavo usina kwavakarerekera kubatsira kuvandudza kushanduka uye kuwedzera huwandu hwekufamba mumajoini?

Kuvandudza Kuita kwePilates: Kiyi kune Neutral Spine

Pilates Neutral Spine

Pilates inzira inoshanda yekurovedza muviri inosimbisa kugadzikana kwepakati, izvo zvakakosha pakuvandudza muviri wakadzikama. Iwo maekisesaizi anosimbisa tsandanyama, anovandudza kuchinjika, uye anowedzera huwandu hwekufamba mumajoini. (Kloubec J. 2011) Inoonekwa senzira inoshanda yekusimbisa muviri nekuti misimboti yayo inoshanda kumisa mafambiro anofadza, anoshanda kubva kuhupenyu hwezuva nezuva, sekuvandudza chimiro. Pilates yakaratidza kushanda kwayo pakuti inowanzoshandiswa mukurapa kwepanyama uye kugadzirisa zvirongwa. (Byrnes, K., Wu, PJ, uye Whillier, S. 2018) Zvisinei, kuziva kuti ungawana sei musana usina kwawakarerekera kwakakosha pakuita maekisesaizi akasiyana-siyana ePilates nemazvo. (Barbosa, AC et al., 2018) Izvi zvisinganzwisisiki kugadzirisa panguva yekuita zvinogona kubatsira kudzivirira kukuvara uye kuwedzera kushanda kwese. A neutral spine inzvimbo yechisikigo yemuzongoza apo ese matatu akakombama:

  • Cervical (mutsipa)
  • Thoracic (pakati)
  • Lumbar (pasi)
  • Vari kushanda uye mune hutano kurongeka.

Iyi ndiyo nzvimbo yakasimba kune musana kana wakamira kana kugara, zvichiita kuti muviri ufambe zvakanyanya.

Kugadzirisa

Ichi chinotevera chiitwa chinogona kubatsira kuwana iyo Pilates neutral musana.

Basic Position

  • Rara nemusana wakakotama mabvi uye tsoka dzakati twarara pasi.
  • Ita shuwa kuti makumbo akaenzana muhudyu, mabvi, zvitsitsinho, uye zvigunwe.
  • Rega maoko agare pamativi ako.

dekara

  • Sunungura muviri, kusanganisira mapendekete, mutsipa, uye shaya.
  • Rega musana unyunguduke pasi.
  • Mbabvu inodonha kana mbabvu dzezasi dzaburitswa pasi.

Kufema Zvakadzika

  • Infemera mukati memuviri wese, uchibvumira kuti iende kuseri uye mativi embabvu cage uye nzira yese kuchiuno.

Pelvic Tilt

  • Exhale uye shandisa abdominals kudzvanya musana wepasi muuriri mune pelvic tuck. (Eickmeyer SM 2017)
  • Inhale kuti usunungure.
  • Exhale uye dhonza musana wepasi kubva pasi, uchigadzira pelvic tilt.
  • Inhale kuti usunungure.

Pilates maitiro haashandisi simba rakawandisa kana kushushikana. Kurongeka kwakakodzera uye nzvimbo isina kwayakarerekera musana inogona kuve nechokwadi chekuti kushushikana kunoburitswa uye simba rakawandisa harishandiswe. (Byrnes, K., Wu, PJ, uye Whillier, S. 2018) Paunenge uchiita basa racho, iva nechokwadi chokuti mapepa, mutsipa, uye makumbo zvakasununguka uye hazvibatanidzi mukufamba.

Paunenge Uchiita Maekisesaizi

Kamwe kamwe musana usina kwawakarerekera unowanikwa, chinangwa ndechekuchengetedza iyi musana wemuzongoza panguva yekudzidzira uye pakuchinja nzvimbo.

  • Tanga nekusimudza gumbo rekurudyi uye woridzorera pasi pasina kurega hudyu ichifamba.
  • Zvadaro, dzokorora kufamba negumbo rekuruboshwe.
  • Batanidza tsandanyama dzemudumbu kubatsira kudzikamisa pelvis, kuichengeta kubva pakufamba uye kuchengetedza musana usina kwawakarerekera.
  • Dzokorora nzira iyi negumbo rimwe nerimwe.
  • Kamwe gumbo rega rega rinogona kusimudzwa nyore, edza nemakumbo ese.
  • Exhale zvakadzika uye simudza makumbo uchichengeta core uye pelvis yakasimba.
  • Zvadaro, vadzikise zvakare pasi.
  • Paunenge uchiita kufambira mberi uku, panogona kunge paine kuda kusunungura iyo abs uye rega iyo yekumashure arch.
  • Izvi zvinokonzeresa tuck uye tilt chinzvimbo kure nekwaakarerekera musana chinzvimbo.
  • Kana kufambira mberi uku kwakaoma, ramba uchidzidzira kusvikira wagona kuchengetedza musana usina kwawakarerekera.
  • Kana kufambira mberi uku kwave nyore, edza mamwe mafambiro uye kuisa.

Mazano ekuona

Vanhu vazhinji vane mizongoza yavo mune imwe yenzvimbo mbiri: yakaturika kana yakarereka. A neutral spine inoda kuti vanhu vave pakati, nechepazasi abdominals akafuratira uye rezasi musana wakakombama zvishoma kubva pasi. Iyo inotevera yekuona inogona kubatsira kumisikidza isina kwayakarerekera musana.

Balanced Pelvic Placement

  • Fungidzira kapu yemvura yakagara pazasi pedumbu, masendimita mashoma pazasi peguvhu.
  • Bvumira mhasuru dzemudumbu kuti dzidonhe dzakananga kumusana, dzichiita kuti dumbu riyerere.
  • Iwe haudi kuti mvura iderere, saka pelvis haigone kuendeswa mberi kana kuiswa pasi.

Body Scan Kufungisisa

  • Kana muviri uchinge wazorora nekurongeka kwakadzikama pasi.
  • Bvumira kufema kudzika uye kuzara uye madumbu adonhe akananga pasi.
  • Mutsipa wechisikigo uye pasi pemusana curves inofanira kunge iri kubva pasi.
  • Ita shuwa kuti musana wepasi hauna kudzvanywa pasi, sezvo izvi zvichiratidza kurereka kwepelvic.

Kana pane kusagadzikana kana kurwadziwa paunenge uchishanda kuti uwedzere kutsungirira, tsvaga mazano kubva kune unyanzvi hwehutano. Injury Medical Chiropractic uye Functional Medicine Clinic inoshandisa nzira yakabatanidzwa yekurapa kukuvara uye kusingaperi kurwadziwa syndromes. Inopa zvirongwa zvekuchengetedza zvemunhu izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvekubvisa marwadzo. Vapepi vedu vanoshandisa nzira yakabatanidzwa yekugadzira zvirongwa zvekuchengetedza zvemunhu zvemurwere wega wega, kusanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine nheyo. Chinangwa chedu ndechekubvisa marwadzo nemasikirwo nekudzorera hutano uye kushanda kumuviri. Kana kumwe kurapwa kuchidiwa, Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vagadziri vekugadzirisa kuti vape mishonga inobatsira zvikuru.


Ko Motion Kiyi Pakupora?


References

Kloubec J. (2011). Pilates: inoshanda sei uye ndiani anoida? Tsandanyama, ligaments uye tendons jenari, 1(2), 61–66.

Byrnes, K., Wu, PJ, & Whillier, S. (2018). Pilates chishandiso chekudzorera chinoshanda here? Ongororo yakarongeka. Nyaya ye bodywork uye mafambiro ekurapa, 22 (1), 192-202. doi.org/10.1016/j.jbmt.2017.04.008

Barbosa, AC, Vieira, ER, Silva, AF, Coelho, AC, Martins, FM, Fonseca, DS, Barbosa, MA, & Bordachar, D. (2018). Pilates chiitiko vs. tsandanyama activation panguva abdominal kudhirowa-mu maneuver. Nyaya ye bodywork uye kufamba kwekurapa, 22 (2), 467-470. doi.org/10.1016/j.jbmt.2017.05.002

Eickmeyer SM (2017). Anatomy uye Physiology yePelvic Floor. Mishonga yepanyama uye makiriniki ekugadzirisa eNorth America, 28 (3), 455-460. doi.org/10.1016/j.pmr.2017.03.003

Iyo Impact yeMuscle Contracture pane Joint Mobility

Iyo Impact yeMuscle Contracture pane Joint Mobility

Ko marapirwo emuviri angabatsira here kuderedza kubatwa kwemhasuru muvanhu vakatsungirira kwenguva refu yekuzorora pamubhedha, kusaita basa, kana kusashandisa mamwe mapoka emhasuru?

Iyo Impact yeMuscle Contracture pane Joint Mobility

Muscle Contracture

A muscle contracture, kana contracture deformity, inokonzerwa apo tsandanyama inorasikirwa nekusimba. Izvi zvinokonzeresa kupfupika kwechigarire uye kuomeswa kwemhasuru fibers, izvo zvinoderedza kuchinjika uye zvinoita kuti kufamba kuome. Tsandanyama dzisingakwanisi kufamba uye kutambanudza dzinoita kuti majoini akapoteredza arasikirwe nekufamba uye kukudziridza zviratidzo zvinorwadza. Paunenge uchiedza kutambanudza mhasuru yakasungirirwa, munhu wacho anonzwa mhasuru ichiva yakasimba, izvo zvinogona kuwedzera marwadzo. (Lieber, RL, naFridén, J. 2019) Kunonoka kurapwa kunogona kukonzera kusachinja uye kurwara kwenguva refu.

Kazhinji Tsandanyama Dzinobatwa

Flexor tsandanyama dzinobhenda majoini uye ndidzo dzinonyanya kubatwa nezvibvumirano. Kuomesa uye kusimba kunodzivirira nhengo dzemuviri kubva kunze uye kure. Zvinonyanya zvinosanganisira:

Wrist uye Finger Flexors

  • Tsandanyama mapoka anokotama chanza neminwe.

Biceps

  • The primary golbow flexor inokotamisa ruoko.

Gastrocnemius uye Soleus

  • Tsandanyama dzemhuru dzinobvumira chidzitiro kunongedzera tsoka/plantarflexion.

hamstrings

  • Boka remamhasuru matatu kuseri kwechidya kunokotama ibvi.

Zvinokonzera

Kupfupika kwechigarire kwemhasuru fibers uye shanduko muchimiro chemhasuru inokonzera tsandanyama contractures kana kuomarara-kupfuura-yakajairika tishu iyo yakaoma kutambanudza. Sarcomeres zvimiro zvikamu zvetsandanyama izvo zvinoita kuti mafiber abatane.

Nezvibvumirano, ma sarcomeres anowedzera kureba kana mafizi emhasuru akasimba. Uku kuwedzera kwehurefu hwe sarcomere kunodzivirira musuru kubva mukubvumirana kwakajairika, zvichikonzera kushaya simba. Tsandanyama fiber dzakavharirwa mune imwe extracellular matrix, mesh inoumbwa necollagen uye mamwe mapuroteni anobatsira kufambisa simba uye kupa tsandanyama contraction. Tsandanyama zvibvumirano zvinokonzera kuwanda kwe collagen mukati me extracellular matrix kuwedzera, zvichiita kuti kuomeswa kwefibers inorambidza kufamba. (Lieber, RL, naFridén, J. 2019)

Tsandanyama zvibvumirano zvinoumbawo kubva padzikira masero setiraiti. Satellite maseru ndiwo akasarudzika stem maseru anogona kuvakazve tsandanyama uye anodiwa pakuvandudza tsandanyama uye kugadzirisa. Pasina huwandu hwakakodzera hwemaseru setiraiti, mamwe masero senge fibroblasts anowedzera zvakanyanya mumhasuru tishu, zvichiita kuti mafiber ave akaomarara uye fibrotic kana kupfuura fibrous. Idzi shanduko kune sarcomeres, collagen mukati me extracellular matrix, uye kuderera kwesetiraiti masero zvose zvinokonzerwa nemamiriro ezvinhu umo kupinza kwetsinga kuuropi uye mitsipa yemuzongoza inoderera. Izvi zvinokonzerwa nekushaikwa kwekushandisa, kukuvara, kana neurological uye neuromuscular mamiriro. (Lieber, RL, naFridén, J. 2019)

Cerebral Palsy

Contractures inowanzoitika kubva kumusoro kwemota neuron maronda, ayo anodzivirira masaini kubva kuhuropi nemuzongoza kuti asasvike kumamotor neurons anodzora kudhonzwa kwemhasuru. Kana zviratidzo izvi zvapera simba kana kuvharika, tsandanyama dzinooma uye dzisina simba kubva pakushaikwa kwekukurudzira. (Lieber, RL, naFridén, J. 2019)

Cerebral palsy iboka rezvikanganiso zvinokanganisa kufamba kunokonzerwa neupper motor neuron lesion iyo iripo pakuzvarwa uye ndiyo inonyanya kuzivikanwa yemotokari muvana. Zvinokonzera:

  • Kuziva kusagadzikana
  • Kuderera kwesimba remhasuru
  • Matambudziko nekufamba, kurongeka, uye mafambiro anoshanda.

Nemhaka yokuti cerebral palsy inodzivirira tsandanyama dzemakumbo kuti dzisanyandurwa zvakakwana, zvibvumirano zvinowanzokura muhudyu, mabvi, uye zviziso zvemakumbo. Vanhu vanogona kuve ne75% kuderera kwesetiraiti maseru kugadzirisa tsandanyama tishu uye kudzivirira tsandanyama fibrosis kana kuoma. Majini chaiwo akabatana nekugadzirwa kwe collagen anoshandurwa zvakare, zvichikonzera shanduko dzisiri dzenguva kune extracellular matrix yemamhasuru. (Lieber, RL, naFridén, J. 2019)

chinonzi dystrophy

Muscular dystrophy iboka rehutano hwakagarwa nhaka neuromuscular hunoonekwa nekushaya simba kwetsandanyama uye kupera. Kushaikwa kwetsinga kunopa tsandanyama kunoita kuti dziome uye dziome, zvichitadzisa kushanda kwekufamba kunodiwa kufambisa majoini uye kuita kuti tsandanyama dzifambe. Tsvagiridzo yekiriniki inoratidza kuti vanhu vane muscular dystrophy vakadzikira maseru maseru kuti agadzirise, zvichiwedzera njodzi yekuvandudza tsandanyama chibvumirano. (Lieber, RL, naFridén, J. 2019)

Kusashandisa-Induced Muscle Kuparara kana Kusashandisa Atrophy

Kana tsandanyama dzikasashandiswa kwenguva yakati rebei nekuda kwekuiswa muchipatara, kuzorora pamubhedha kwenguva refu, kana kutadza kufamba kubva pakupfeka mabhureshi, masimbi, kana makanda mushure mekukuvadzwa, kutenderera kweropa uye masaini emagetsi kubva kutsinga kuenda kumamhasuru zvinodzikira. Izvi zvinoguma nekushaya simba, kuwedzera kusimba kwemhasuru uye kuoma, uye kupera kwetsandanyama/atrophy. Nokufamba kwenguva, mitsipa yakaoma uye yakasimba inogona kufambira mberi kusvika kune zvibvumirano zvinova zvakaoma kutambanudza.

Kutambudza kana Kukuvadza

Kukuvara kwetsandanyama kana tendon kunogona kukonzera makondirakiti sezvo mavanga mavanga anokura, achibatanidza tsandanyama fiber nemajoini pamwechete. Izvi zvinogona kudzora zvakanyanya kufamba. Kutsva kwakakura kunogona kukonzerawo ganda, tsandanyama, uye kubatana kwemajoini. Kuwanda kwekufamba kunogona kuve kwakaganhurirwa zvakanyanya, uye shanduko dzinogona kusagadziriswa kana dzikasabatwa nehasha.

Zvimwe Zvinokonzera

Mamwe mafomu epamusoro mota neuron maronda anogona kukonzera makondirakiti nekuda kwekusasimba kana kuvharika kwemagetsi kupinza mhasuru semhedzisiro yehuropi kana musana kukuvara kunosanganisira:

  • Kurohwa
  • Kushungurudzika kwepfungwa kukuvara
  • Kukuvara kwemusana (Lieber, RL, naFridén, J. 2019)
  • Neuromuscular kusagadzikana senge spinal muscular atrophy - SMA.
  • Mamiriro ezvinhu anokonzera kuzvimba uye kuomarara kwemajoini, seyevadiki rheumatoid arthritis.
  • Nhoroondo yechirwere cheshuga inowedzerawo njodzi yekugadzira zvibvumirano zvinokanganisa zvigunwe zvinoshanduka, senge Dupuytren's contractures uye stenosing tenosynovitis.
    kana kuti chigunwe chekuuraya. (Lieber, RL, naFridén, J. 2019)

zviratidzo

Zviratidzo zvinosanganisira:

  • Kunyanya kuomarara uye kusimba mhasuru dzisingagone kutambanudza.
  • Marwadzo kubva pakutadza kutambanudza.
  • Kurasikirwa kwekufamba kwakawanda.
  • Kukanganiswa kwemajoini kufamba.
  • Zvibvumirano zvakanyanya zvinogona kukanganisa kushanda kwekufamba kunodiwa kufambisa majoini kuti apedze mabasa akajairika uye mafambiro, sekusimuka kubva pachigaro uye kufamba.

mabatiro

Therapy Therapy

  • Kurapa kwepanyama kunogona kubatsira kudzikisa hukasha kuburikidza nekutambanudza uye kunyorova kwetishu kuunganidza kuderedza kusimba. (Lieber, RL, naFridén, J. 2019)

kusimbisa muviri

Kugara uchirovedza muviri kunogona:

  • Deredza kuoma kwemajoini uye kuomesa tsandanyama.
  • Batsira kuchengetedza kubatana kwekufamba uye huwandu hwekufamba.
  • Kuvandudza kutenderera kweropa uye mhasuru activation. (Lieber, RL, naFridén, J. 2019)

Braces uye Splints

  • Specialized braces kana splints inogona kugadzirwa-yakagadzirwa kuti ikwane nhengo dzemuviri dzakasiyana.
  • Izvi zvinopa nguva yakareba yakaderera-yakanyanya kutambanudza pane imwe nguva yekuwedzera musuru urefu.
  • Kana imwe tsandanyama yakatambanudzwa, bhandi idzva kana splint inogona kudiwa kuti ichinje kune yakawedzera huwandu hwekufamba. (Lieber, RL, naFridén, J. 2019)

Surgery

Muzviitiko zvakakomba apo kusungirirwa kwemisungo kunoderedza kushanda kwekufamba kunodiwa kumabasa ehupenyu hwezuva nezuva kana ADLs, kuvhiyiwa kusunungurwa kwehutano hwechibvumirano kunogona kukurudzirwa. Kuvhiya uku kunogona kuvandudza mafambiro anoshanda sekufamba, kupinda nekubuda pamubhedha, nekusimuka kubva pazvigaro. Iyo mhasuru dzakasimba dzinogona kuvhiyiwa kucheka, uye tendon inogona kurebeswa kuti ibvumidze kufamba kwakawanda. (Lieber, RL, naFridén, J. 2019)

Zvinokonzera tsandanyama contracture hazvidzivirirwe nguva dzose, asi nzira dzakasiyana dzekurapa dziripo kubatsira kusunungura mhasuru dzakasimba uye kuchengetedza kana kudzoreredza huwandu hwekufamba. Zvakakosha kufamba zuva nezuva uye kutambanudza nzvimbo dzakajairwa sezvigunwe, maoko, uye makumbo kuderedza njodzi yekusimba kwetsandanyama uye kudzivirira makondirakiti kubva pakukura. Zvakakosha kutsvaga kurapwa kwezvibvumirano zvakakomba zvinokonzerwa neuromuscular kusagadzikana, kusanganisira kurapwa kwepanyama uye kwepabasa, kudzivirira zvibvumirano kubva pakuipa uye kuwanazve huwandu hwekushanda kwakawanda sezvinobvira.

Injury Medical Chiropractic uye Functional Medicine Clinic inoshandisa nzira yakabatanidzwa yakasarudzika kumunhu inotarisa pane izvo zvinovaitira uye inobata kukuvara uye kusingaperi kurwadziwa syndromes kuburikidza neako ega ega zvirongwa zvinovandudza kugona kuburikidza. Kugadzirisa, kufamba, uye agility zvirongwa zvekubvisa marwadzo. Vapepi vedu vanoshandisa nzira yakabatanidzwa yekugadzira zvirongwa zvekuchengetedza zvemunhu zvemurwere wega wega, kusanganisira Functional Medicine, Acupuncture, Electro-Acupuncture, uye Mitambo yeMishonga misimboti. Chinangwa chedu ndechekubvisa marwadzo nemasikirwo nekudzorera hutano uye kushanda kumuviri. Kana kumwe kurapwa kuchidiwa, Dr. Jimenez akabatana nevanovhiya vepamusoro, nyanzvi dzekiriniki, vatsvakurudzi vezvokurapa, uye vagadziri vekugadzirisa kuti vape kurapa kwakanyanya.


Chiropractic Kurapa kweCerebral Palsy


References

Lieber, RL, & Fridén, J. (2019). Tsandanyama contracture uye passive mechanics mucerebral palsy. Chinyorwa chekushandiswa physiology (Bethesda, Md.: 1985), 126 (5), 1492-1501. doi.org/10.1152/japplphysiol.00278.2018

Neuropathic Gait: Kuongorora Kwekufamba Kusina Kusimba

Neuropathic Gait: Kuongorora Kwekufamba Kusina Kusimba

Ko marapirwo emuviri anogona kubatsira kurapa yakakwira nhanho gait kubva mukukuvadzwa kana mamiriro ekurapa uye kudzoreredza yakajairika gait maitiro kune vanhu vane kana vari kugadzira imwe?

Neuropathic Gait: Kuongorora Kwekufamba Kusina Kusimba

Kufamba kana kufamba anthropometric analysis pane treadmill

Neuropathic Gait

Neuropathic gait, aka equine kana high steppage gait, imhando yekufamba isina kujairika inoita kuti vanhu vasimudze mahudyu avo kusimudza makumbo avo kumusoro kupfuura zvakajairika. Zvinoitika kana vanhu vaine tsoka inodonha kana ankle equinus nekuda kwekurasikirwa nedorsiflexion. Somugumisiro, tsoka inorembera zvigunwe zvakatarisa pasi, zvichiita kuti zvigunwe zvikwekwe pakufamba. Tsoka inogona kuita seyakapfava painodonha. Kudonha kwetsoka kunokonzerwa nekushaya simba kana kuremara kweanterior tibialis muscle pamberi pechibhonzo. Iyo anterior tibialis muscle makondirakiti kubatsira kushandura tsoka uye chitsitsinho pakufamba, kuve nechokwadi kuti tsoka inobvisa pasi uye haina kudhonza. Vanhu vane anterior tibialis kushaya simba kana kuoma mitezo vanogona kunge vane neuropathic gait uye kunyanya kukotamisa hudyu nemabvi pavanenge vachienda mberi, vachisimudza gumbo ravo kumusoro kubva pasi kuti vabvise tsoka kuti vasagumburwa. Chikwata chekurapa chemuviri chinogona kubatsira nepamusoro steppage gait pateni mushure mekurwara kana kukuvara.

Zvinokonzera

Mamiriro ezvinhu anogona kukonzera anterior tibialis kushaya simba kana kuremara uye yakakwirira steppage gait pattern inosanganisira:

Sciatica

  • Marwadzo anokonzerwa nekumanikidza kana kushatirwa kwe sciatic nerve inotanga muzasi kumashure uye inofamba ichidzika kumashure kwegumbo. (McCabe, FJ, McCabe, JP 2016)

Peroneal Nerve Injury

  • Kukuvadza kune peroneal nerve matavi kubva kune sciatic nerve iyo inobatsira kufambisa gumbo rezasi netsoka. (Johns Hopkins Mushonga. 2024)

nemultiple sclerosis

Kurohwa

Mupi wehutano wekutanga anogona kutumira timu yekurapa yemuviri kubatsira kugadzirisa neuropathic gait pateni.

mabatiro

Kurapa kunogona kusanganisira marapirwo akasiyana-siyana anotarisa pane anterior tibialis muscle.

  • Targeted ankle exercises inogona kubatsira kusimbisa tsandanyama.
  • Mhuru inotambanudza inogona kubatsira kuchengetedza mararamiro emakumbo emakumbo.
  • Gait training kurovedza.
  • Balance maekisesaizi anozobatsira kuvandudza hunhu hwese, kana pfungwa yechimiro chemuviri uye kufamba.
  • Neuromuscular magetsi stimulation, kana NMES, inogona kubatsira kuvandudza kushanda kwemhasuru. (Hollis, S., McClure, P. 2017)
  • Kukurudzira kwemagetsi kunobvumira musuru kuti udzorere basa rakakodzera.
  • Kune anterior tibialis kushaya simba kunokonzerwa ne sciatica, maitiro ekuderedza shure anogona kurongerwa kuti abvise kudzvinyirira kubva kune sciatic nerve.
  • Iwo maekisesaizi anoburitsa tsinga kudzoreredza yakajairika chiratidzo kutapurirana kumusoro uye pasi tsinga muzasi musana.
  • Neuromuscular magetsi stimulation inogonawo kushandiswa kubatsira kuvandudza tsandanyama basa.

Zvishandiso zveAssistive Walking

Murapi angakurudzira kushandisa mudziyo wekubatsira kubatsira murwere kufamba zvakanaka. Izvi zvinogona kusanganisira chifambiso chine mavhiri kana quad cane. Mhinduro yenguva pfupi kune anterior tibialis kushaya simba ndeyekusimudza tsoka paunenge uchifamba nebhandi elastic. Sunga bhandi pagumbo pasi pebvi uye uichengetedze kumativi ebhora retsoka. Kana uchitenderedza gumbo mberi, bhandi rinokwevera tsoka kumusoro. Kuishandisa semhinduro yenguva pfupi kunogona kubatsira kuchengetedza kufamba kwakachengeteka. Dzimwe nguva, kuremara kweanterior tibialis muscle kunogona kuva zvachose. Muchiitiko ichi, vanhu vanogona kubatsirwa kubva kune yakakosha brace inonzi an ankle-foot orthosis. Chitsiko chinobatsira kusimudza tsoka nezvigunwe kubva pasi.

Kune vanhu vane hanya nekurasikirwa nechiyero chavo uye kudonha, kune nzira dzekuvandudza mafambiro ekufamba kuti ugare wakachengeteka. Mumwe mupi wehutano anogona kukurudzira kurapwa kwemuviri kugadzirisa gait, kusimbisa anterior tibialis muscle, kuvandudza kuenzanisa, uye kudzidzisa pamusoro pekudzivirira kukuvara. Vanhu vanofanirwa kukurukura nezvezviratidzo nemamiriro ezvinhu nachiremba wekutanga, mutapi wehutano, kana nyanzvi kuti avatungamirire munzira kwayo uye kuona marapirwo akanakisa.

Injury Medical Chiropractic uye Functional Medicine Clinic inoshandisa nzira yakabatanidzwa yakasarudzika kumunhu iyo inotarisa pane izvo zvinovaitira uye inobata kukuvara uye kusingaperi kurwadziwa syndromes kuburikidza neako akasarudzika zvirongwa zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvekubvisa marwadzo. Kana kumwe kurapwa kuchidiwa, Dr. Jimenez akabatana nevanovhiya vepamusoro, nyanzvi dzekiriniki, vatsvakurudzi vezvokurapa, uye vagadziri vekugadzirisa kuti vape kurapa kwakanyanya.


Kudzora Kufamba Kwetsoka uye Kumira


References

McCabe, FJ, & McCabe, JP (2016). Mharidzo Isingawanzoiti yeKurudyi-Sided Sciatica neFoot Drop. Nyaya dzenyaya mu orthopedics, 2016, 9024368. doi.org/10.1155/2016/9024368

Johns Hopkins Mushonga. (2024). Peroneal nerve kukuvara. www.hopkinsmedicine.org/health/conditions-and-diseases/peroneal-nerve-injury

Kaykisiz, EK, & Unluer, EE (2017). Chikonzero chisingatarisirwi cheIsolated Foot Drop: Acute Stroke. Pakistan magazini yezvekurapa sainzi, 33 (5), 1288-1290. doi.org/10.12669/pjms.335.13593

Taylor, PN, Wilkinson Hart, IA, Khan, MS, & Slade-Sharman, DE (2016). Kugadziriswa Kwetsoka Nekuda kweMultiple Sclerosis Uchishandisa STIMuSTEP Yakasimwa Yakadonha Tsoka Inosimudzira. International Journal of MS care, 18(5), 239–247. doi.org/10.7224/1537-2073.2015-038

Hollis, S., & McClure, P. (2017). Intramuscular Electrical Stimulation yeMuscle Activation yeTibialis Anterior Mushure mekuvhiyiwa Kugadziriswa: Nyaya Yenyaya. The Journal of orthopedic uye mitambo yekurapa kwepanyama, 47 (12), 965-969. doi.org/10.2519/jospt.2017.7368

Kiinura Reief: Kutambanudza kweWrist uye Kurwadza Kweruoko

Kiinura Reief: Kutambanudza kweWrist uye Kurwadza Kweruoko

Kutambanudzira kwakasiyana-siyana kunogona kubatsira kune vanhu vanobata nemaoko uye kurwadziwa kwemaoko nekudzikisa marwadzo uye kusagadzikana kumigumo?

ziviso

Munyika inofambiswa netekinoroji, zvakajairika kuti vanhu vanzwe kurwadziwa kwemaoko nemaoko pane imwe nguva muhupenyu hwavo. Maoko ichikamu chekumusoro kwemuviri uye anoshandiswa kune akasiyana mabasa uye mabasa epamba zuva rese. Idzo dzepamberi dzinopa hukama hwekukonzeresa nemaoko nemaoko ekumusoro migumo sezvo vachipa akakosha mota mabasa kumuviri. Maoko anotsigira muviri kana akatakura chinhu; mhasuru dzakasiyana-siyana, ligaments, tendon, uye majoini anobatsira wrist nekufamba uye kuchinjika. Nekudaro, kana kukuvara kana mafambiro emazuva ese atanga kukanganisa maoko uye kukonzera nyaya nemaoko nechanza, zvinogona kunetsa kuita mabasa akareruka uye kukanganisa mararamiro emunhu. Neraki, nzira dzakawanda dziripo dzekudzikisa marwadzo uye kusagadzikana kwechanza nemaoko. Chinyorwa chanhasi chinotarisa kuti chii chinokonzera kurwadziwa kwemaoko nemaoko, nzira yekudzivirira marwadzo emaoko nemaoko kuti asadzoke, uye kuti kubatanidza zvakasiyana-siyana kunogona kubatsira sei kuderedza marwadzo-sezvinoita. Isu tinokurukurirana nevarapi vane hunyanzvi vanosimbisa ruzivo rwevarwere vedu kuti vaongorore zvikonzero zvakawanda zvinotungamira mukukura kwemaoko uye kurwadziwa kwemaoko. Isu tinozivisawo uye kutungamira varwere nezvekuti kwakasiyana-siyana kutambanudza uye matekiniki anogona kubatsira kuderedza mikana yeruoko uye kurwadziwa kwemaoko kubva pakudzoka. Isu tinokurudzirawo varwere vedu kuti vabvunze avo vanobatana navo vekurapa mibvunzo yakawanda yakaoma uye yakakosha pamusoro pekubatanidza aya matamba uye matekiniki mumaitiro avo emazuva ese kuti vararame hupenyu hune hutano. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer.

 

Chii Chinokonzera Kurwadza Kwemaoko uye Ruoko?

Iwe unowanzonzwa kurwadziwa kana kuoma muchiuno chako mushure mekunyora zuva rese pakombuta kana foni? Une dambudziko rekubata zvinhu mumaoko ako here? Kana kuti kangani maoko ako achirwadza zvokuti kuakwinya kunoita kuti uzorodzwe kwenguva pfupi? Vanhu vazhinji, kusanganisira vakwegura, vakambonzwa kurwadziwa pane imwe nguva, uye nguva yakawanda, inobata maoko nemaoko. Sezvo munhu wese anoshandisa maoko ake nemaoko kana achiita mabasa akasiyana-siyana, apo kukuvara kana kudzokorora kufamba kunotanga kukanganisa maoko nemaoko, zvinogona kuva nemigumisiro yakakura pamabasa akareruka. Paunenge uchibata nekurwadziwa kwemaoko nemaoko, zvinogona kuita kuti hupenyu husatsungirike kumunhu. Sezvo marwadzo ari mhinduro yakajairika yekudzivirira kune chero kukuvara uye zvinogona kukuvadza zvinokonzeresa muchimiro chayo chakaoma, kana nguva refu kana kusashanda neuromuscular nyaya dzinotanga kukanganisa muviri, zvinogona kuita kuti kuremara nekurwadziwa. (Merkle et al., 2020) Pakurwadziwa kwemaoko nemaoko, zviitiko zvakawanda zvinotungamira mukukura kwayo zvinokonzerwa ne micro-stress kana kudzokorora kushandiswa kwemisodzi. 

 

 

Izvi zvinodaro nekuti sezvo pasi rose richifambiswa neruzivo rwemichina, vanhu vazhinji vari kushandisa makomputa kana nharembozha kutaurirana, izvo zvinogona kuva chimwe chezvikonzero zvekukura kwekurwadziwa kwemaoko nemaoko. Kana vanhu vazhinji vachigara vachishandisa michina yemagetsi, kufamba-famba uye kushandiswa kwezvigunwe kunowedzera mutoro wavo uye kunowedzera kuwanda kwekusagadzikana kwemusculoskeletal. (Baabdullah et al., 2020) Zvimwe zvidzidzo zvakataura kuti vanhu vakawanda pavanotanga kuita kudzokorora mafambiro nguva dzose uye vaine nzvimbo dzakasiyana dzemajoini emaoko avo pavanenge vachishandisa zvigadzirwa zvemagetsi nguva dzose, zvinogona kukonzera marwadzo kumajoini emaoko avo uye kukanganisa chimiro. (Amjad et al., 2020) Uyezve, kana kudzokorora kudengenyeka kunoratidzwa kana kusimba kweangular kufamba kunokanganisa maoko nemaoko, zvinogona kutungamirira ku carpal tunnel syndrome uye kukanganisa maoko. (Osiak et al., 2022) Majoini akasiyana-siyana, marunda, uye tsandanyama zvakare zvinobatwa mumaoko nechanza semapoinzi epanotangira ruoko. Neraki, kune nzira dzakawanda idzo vanhu vazhinji vanogona kuderedza marwadzo-semhedzisiro yewako uye kurwadziwa kwemaoko.

 


Zvakanakira Kutambanudza-Vhidhiyo


Maitiro ekudzivirira Wrist & Ruoko Kurwadza Kubva Kudzoka

Kune nzira dzakawanda dzekudzikisa kurwadziwa kwemaoko nemaoko, uye vanhu vazhinji vanoedza kutsvaga nzira dzekurapa kuderedza marwadzo. Kurapa kusiri kwekuvhiya senge kurapa kwemaoko kunogona kubatsira nekurwadziwa kwemaoko nemaoko nekushandisa masimba ekuunganidza kubvumira kuchinjika kwechanza uye kuwedzera kuvandudza kushanda kwemota. (Gutierrez-Espinoza et al., 2022) Kumwe kurapwa kusiri kwekuvhiya kunogona kubatsira nekurwadziwa kwemaoko nemaoko ndeye acupuncture. Acupuncture inoshandisa diki, yakasimba, tsono dzakatetepa kuti dziiswe mune dzakasiyana-siyana acupoints paruoko kuti kuderedze kurwadziwa kwakanyanya uye kudzosa basa rekufamba kumaoko nechanza. (Trinh et al., 2022)

 

Yakasiyana-siyana Kutambanudza KweWrist & Marwadzo Emaoko

 

Sezvineiwo, pane a nyore uye kuwanikwa nzira yekuti vanhu vazhinji vaderedze mhedzisiro yeruoko uye kurwadziwa-kutambanudza ruoko uye nekubatanidza iyo yoga mumaitiro avo. Yoga inotambanudza maoko nemaoko inogona kubatsira kuderedza uye kuderedza kuomarara, uye kutambanudza uku kunogona kuitwa kwemaminetsi mashoma, zvichipa mhedzisiro inobatsira. (Gandolfi et al., 2023Pazasi pane mamwe ematanho aya anogona Kupinzwa nyore nyore mumaitiro emunhu wese, zvichiita kuti zvive nyore kwauri kutora kutonga kwechanza chako uye hutano hwemaoko.

 

Wrist Flexor Stretch

  • Maitirwo Azvo:
    • Tambanudza ruoko rwako pamberi pako nechanza chako mudenga.
    • Shandisa rumwe ruoko kudhonzera zvigunwe zvinyoro nyoro kudzoka kumuviri kusvika wanzwa kutambanudza ruoko rwako.
    • Bata nzvimbo iyi kwemasekondi gumi nemashanu kusvika makumi matatu.
    • Dzokorora 2-3 nguva nechanza chimwe nechimwe.

 

Wrist Extensor Stretch

  • Maitirwo Azvo:
    • Tambanudza ruoko rwako pamberi pemuviri wako chanza chako chakatarisa pasi.
    • Dhonza zvigunwe zvinyoro nyoro kumuviri wako nerumwe ruoko kusvika wanzwa kutambanudza kunze kweruoko rwako.
    • Bata kwemasekondi makumi matatu kusvika makumi matanhatu.
    • Ita izvi 2-3 nguva paruoko.

 

Munamato Kutambanudza

  • Maitirwo Azvo:
    • Isa zvanza pamwe chete munzvimbo yekunamatira pamberi chechipfuva, pasi pechirebvu.
    • Zvishoma nezvishoma kuderedza maoko akabatana akananga muchiuno, achichengeta maoko ari pedyo nedumbu rako uye zvanza zvako pamwechete kusvikira wanzwa kutambanudza pasi pemaoko ako.
    • Bata kwemasekonzi makumi matatu uye dzokorora zvishoma.

 

Tendon Glides

  • Maitirwo Azvo:
    • Tanga neminwe yako yakatambanudzwa kunze.
    • Zvadaro, kotamisa zvigunwe zvako kuti uite chibhakera chechirauro; unofanira kunzwa kutambanudza asi pasina kurwadziwa.
    • Dzokera kunzvimbo yekutanga uye ukotamise zvigunwe zvako kuti ubate kumusoro kwechanza chako, uchichengeta zvigunwe zvako zvakananga.
    • Pakupedzisira, kotamisa zvigunwe zvako muchibhakera chakazara.
    • Dzokorora kutevedzana kagumi.

 

Chigunwe Kutambanudza

  • Maitirwo Azvo:
    • Tambanudza ruoko rwako neminwe yako pamwe chete.
    • kweva chigunwe chako kure neminwe yako kusvika pakusununguka.
    • Bata kwemasekondi makumi matatu kusvika makumi matanhatu.
    • Dzokorora 2-3 nguva nechigunwe chimwe nechimwe.

 

Zunza kunze

  • Maitirwo Azvo:
    • Mushure mekutambanudza, zunza maoko ako zvishoma sekunge uri kuedza kuaomesa. Izvi zvinobatsira kuderedza kushushikana uye kukurudzira kutenderera.

References

Amjad, F., Farooq, MN, Batool, R., & Irshad, A. (2020). Kuwanda kwekurwadziwa kwemaoko uye zvakabatana nenjodzi muvadzidzi vanoshandisa nharembozha. Pak J Med Sci, 36(4), 746-749. doi.org/10.12669/pjms.36.4.1797

Baabdullah, A., Bokhary, D., Kabli, Y., Saggaf, O., Daiwali, M., & Hamdi, A. (2020). Kushamwaridzana pakati pekupindwa muropa ne-smartphone uye kurwadziwa kwechigunwe / ruoko: Chidzidzo chemuchinjika. Mushonga (Baltimore), 99(10), e19124. doi.org/10.1097/MD.0000000000019124

Gandolfi, MG, Zamparini, F., Spinelli, A., & Prati, C. (2023). Asana yeMutsipa, Mafudzi, uye Wrists Kudzivirira Musculoskeletal Disorders pakati peDental Professionals: In-Office Yoga Protocol. J Funct Morphol Kinesiol, 8(1). doi.org/10.3390/jfmk8010026

Gutierrez-Espinoza, H., Araya-Quintanilla, F., Olguin-Huerta, C., Valenzuela-Fuenzalida, J., Gutierrez-Monclus, R., & Moncada-Ramirez, V. (2022). Kubudirira kwebhuku rekurapa muvarwere vane distal radius fracture: kuongorora kwakarongeka uye meta-analysis. J Man Manip Ther, 30(1), 33-45. doi.org/10.1080/10669817.2021.1992090

Merkle, SL, Sluka, KA, & Frey-Law, LA (2020). Kudyidzana pakati pemarwadzo nekufamba. J Hand Ther, 33(1), 60-66. doi.org/10.1016/j.jht.2018.05.001

Osiak, K., Elnazir, P., Walocha, JA, & Pasternak, A. (2022). Carpal tunnel syndrome: mamiriro-e-the-art wongororo. Folia Morphol (Warsz), 81(4), 851-862. doi.org/10.5603/FM.a2021.0121

Trinh, K., Zhou, F., Belski, N., Deng, J., & Wong, CY (2022). Mhedzisiro yeAcupuncture paRuoko neWrist Pain Intensity, Functional Status, uye Hupenyu Hwevanhu Vakuru: Ongororo Yakarongeka. Med Acupunct, 34(1), 34-48. doi.org/10.1089/acu.2021.0046

 

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