Kulimbikitsana kwachitsulo chapandepande chachitsulo Kuchita Zojambula Pamanja kapena Manja

Pewani minofu yofooka ndi ntchito yosavuta

Mwinamwake mumadziwa bwino mbali yothandizira kuti mukhale olimbitsa thupi lanu, koma kodi mumadziwa kuti imathandizanso kuti chiuno chikhale cholimba? Inde, zimatero. Ndi chifukwa chabwino choonjezera pazochita zanu.

Mapulani Otsatira ndi Njuchi

Kulimbitsa mchiuno kungathandize kuchepetsa ululu wambiri wa m'mimba mwathu ndi kuvulala kwa mawondo, makamaka othamanga.

Ochita kafukufuku ena amakhulupirira kuti kufooka kwa minofu yomwe imathandiza kuchumba kungachititse kuti anthu ambiri azitha kuvulala kwambiri. Pakalipano, kafukufuku wamkulu akukula kuti minofu imafooka imasintha miyendo yoponda miyendo ndipo imawonjezera mphamvu pamlendo ndi phazi pamene ikuyenda.

Chotsatiracho ndi chakuti ngati operekera mchiuno - minofu yomwe imasunthira kumbuyo kwala mwendo kutali ndi thupi, ndipo minofu yotsekemera - minofu yomwe imasuntha mwendo wapansi kumbali ya thupi - ili yofooka, bondo silinayang'anenso monga ziyenera.

Ngati bondo limalowerera mkati pamene likuyenda, pali kuwonjezeka kwa chiopsezo cha patellofemoral syndrome , matenda achikondi a bandoti, ndi kuvulala kwina kokwanira .

Zotsatirazi: Zingwe zofooka zingakhale chimodzi mwa zifukwa za ululu wa mawondo ndi kuvulala kwala mwendo ndi ntchito yopangira mapulogalamu ndi imodzi yosavuta komanso yowonjezera kuwonjezera nyonga yamapiko ndi kukhazikika.

Mmene Mungachitire Zochita Zolimbitsa Thupi

Pali njira ziwiri zomwe mungagwiritsire ntchito phazi lambali, pamakono anu kapena m'manja mwanu.

Mbali Yokwera Pamwamba

1. Ikani kumbali yanu yamanja pansi, mutseke mutu wanu ku dzanja lanu lamanja lomwe likuwonekera molunjika. Mapazi anu ayenera kusinthasintha ndikuphatikizidwa pamwamba pa mzake. Miyendo iyenera kukhala yolunjika komanso yoponyedwa. Njuchi zikuyang'ana kutsogolo.
2. Gwiritsani dzanja lanu lamanja ku thupi lanu mpaka golo lanu pansi pansi pa phewa lanu lakumanja.

1. Gwiritsani ntchito goli ndi mapazi anu ngati mukulimbitsa bwino, kwezani mchiuno mwako kumka ku denga. Pitirizani kuti thupi lanu likhale lolimba kuchokera kumutu mpaka kumapazi ndi m'chiuno ndipo thupi liyenera kuyang'ana kutsogolo.
2. Gwiritsani ntchito malowa pa chiwerengero cha 10 ndikuchepetsa mchiuno wanu pansi.
3. Pumula mphindi 30 ndikubwereza katatu. Sinthani mbali ndi kubwereza zojambula pa chiuno china.

Mbali Idamangirira Pa Manja

1. Khalani pamalo okankhira mmwamba, kumene manja anu ali pansi pa mapewa ndipo manja anu atambasulidwa. Mapazi ayenera kukhala kumbuyo kwanu, pamodzi, miyendo molunjika. Thupi lanu liyenera kupanga mzere wolunjika kuchokera ku zidendene kupita kumadzulo kupita mchiuno.
2. Pang'ono pang'ono kwezani dzanja lanu lamanja ndi kusinthasintha thupi lanu kuti dzanja lanu lamanja lifike pamwamba. Sungani thupi lanu pakati pa dzanja lanu lamanzere ndi mbali ya phazi lanu lakumanzere. Sungani mzere wanu molunjika: zidendene kuti maondo apite kumapeto.
3. Gwiritsani ntchito malowa kwa chiwerengero cha khumi ndikusintha zoyimitsazo kuti mubwerere kudzanja lanu lamanja pansi.
4. Pumula mphindi 30 ndikubwereza katatu. Sinthani mbali ndi kubwereza zojambula pa chiuno china.

Mukhoza kuwonjezera zotsatira za masewerowa mwa kukweza mwendo wapamwamba mpaka kutsogolo. Bweretsani mwendo mwendo katatu pang'onopang'ono ndipo mubwerere ku malo oyambira.

> Chitsime:

> R. Ferber, et al. Njira Zowonongeka Chifukwa cha Kuwonongeka Kwambiri Momwe Akugwirira Ntchito: A Clinical Review. Masewera a masewera, May 2009.