Ne osteochondrosis, iwe unofanirwa kuita zuva nezuva maitiro ekurovedza muviri. Iyi yakaoma inosanganisira zviitiko zvinotevera, zvinogona kuitwa zvose nevana kudzivirira, uye vanhu vakuru.
Gymnastics for osteochondrosis
Kudzidzira
Tinokotamisa misoro yedu mberi, panguva imwe chete tinosunga zvigunwe zvemaoko edu pahuma. Kutanga, shandisa minwe yako kumusana wemusoro wako, ipapo kuruboshwe netemberi. Musoro unofanira kudzivisa kuparadzwa kwemaoko, uye maoko anodzivisa kuomesa musoro. Pamusangano mumwe nomumwe tinopedza maawa gumi.
Mhedzisiro yeminwe 4 inoiswa zvakatarisana kune imwe pahuma, zvinyoro zvichisimudza pamusoro pechindwe pane ganda uye rinotambanudza iyo kwemaminitsi makumi maviri nemasere. Uku kutambanudzwa kunoitwa patemberi muchitenderera uye mumutungamiri wenguva refu, uye ipapo panzeve. Tambanudza nzeve munharaunda dzose, kunyanya lobe. Nekuita basa iri, tinodzora kupararira kweropa munzvimbo idzodzo dzine zvinhu zvakawanda zvehupenyu.
Ichi chiito chinowedzera chikafu chehuropi, inovandudza ropa rinoyerera mumakumbo mawere. Tagara pasi, uye mushure makananga. Dhindai chin chin uye mushure neruoko rwenyu. Tichadzorera misoro yedu zvishoma kune kurudyi uye kuruboshwe. Mune chinzvimbo ichi, tichapedza miniti. Vana vakakwana mashomanana gumi.
Ichi chiito chinogona kugadzirisa basa remubhedha wekervical plexus. Tagara pasi, musana wakarurama. Tinotinhira zvishoma nezvishoma musoro wedu, edza kubata chikamu chechipfuva chedu. Isa zvigunwe zvakarukwa pamusana wemusoro, shingairira mberi uye mberi, simudza mushure memusoro. Munzvimbo iyi, tinogara kweminiti. Maminitsi gumi nemashanu gare gare tichadzokorora.
Isu tinosimudza mapepa, tinoedza kuzviisa munzeve, zvino tinochideredza. Pakukurumidza, ita maitiro emaminitsi gumi nemashanu. Zvadaro kuchinja, imwe yokutanga ifukidze imwe pfudzi kusvika kune yakarurama, ipapo imwe nzira iyo yakapoteredza. Tichashandisa zvanza zvepervical spine.
Kurapa kwakanyanya kwemaurological manifestations ye osteochondrosis mune zvekurapa mutsika kunopiwa nzvimbo huru. Uye kudzivirira kuwedzera kwechirwere ichi, nechinangwa chekudzivirira, kushandisa kurapwa kunoita basa guru. Iyo inovandudza kusagadzikana kwemashutu, kubuda uye kubuda kweropa, kunogadzirisa mamiriro emapfungwa emurwere, kunoderedza kusagadzikana kwemasisita, kunoderedza mutoro kune zvakakanganiswa zvinonzi discvertebral discs.
Munhu wese anokwanisa kusarudza chirongwa chake chekuita, chiitiko chake, murayiridzi wekudzidzisa muviri anogona kubatsira. Iwe unotanga kutanga ne 4 maitiro, ayo anoitwa katanhatu. Ita ichi nguva dzose, uchiwedzera nhamba yenguva imwe neimwe yekudzidzira.
Zvakakosha kuziva kuti kana pane marwadzo, zvino iyi chiratidzo chekukuvadza, chinoda kuchenjerera. Zvakakosha kudzivisa nzvimbo kana kufamba kwemuviri kunokonzera marwadzo.
Iwe unogona kupa maitiro mashoma, ivo vari nyore nyore uye vanobudirira chaizvo.
Kudzidzira kweruzhinji rwepervical spine
Kutanga nzvimbo: isu tichamuka kana kugara pasi, maoko tichaderedza padanda. Tendeukira kumisoro yedu kurudyi, uye kuruboshwe. Tinodzokorora katatu.
Kutanga nzvimbo: tinogara kana kumira, tiisa chikwande pahuma. Isu tinonamatira mberi musoro uye pamwe chete nekudzvinyirira chikwande pahuma, kupikisa kufamba kwemusoro kwemasekondi gumi. Tichazorora uye tinodzokorora katatu.
Usaita musoro wekutenderera shanduko, nokuti vanopa mutoro mukuru kumucheto womukango. Uye kana iri muDhipatimendi kune osteochondrosis, kurwadziwa uye nguva yekuwedzera kunogona kuwedzerwa.
Tinogara pachigaro chisina makona makona ane musana wakasimba. Isa maoko edu pamusana we musoro uye udzore shure kuitira kuti musana wacho uomanikidzwe nechepamusoro kumashure kwechigaro uye thoracic spine yakanamatira. Tichakotama, ipapo tamira mberi. Tinofuridzira apo patinenge tadzokera shure, tinobuda sezvatinomira mberi. Tichadzokorora 4 nguva.
Isu tinorara kumashure pasi, pasi pemberi tinoisa muchengeti munzvimbo ye thoracic yomukona. Inofanira kuva yakasimba, ine chidimbu chemasendimita 10, somuenzaniso, tirasi yakapoteredzwa nepini. Isa maoko edu mushure musoro, tinorara pasi mundiro. Ngatikotamirei, tambanudza chikamu chepamusoro chedu. Tinonamatira zvakare uye tinoputira, simudzai chikamu chepamusoro chemuviri uye tinosunungura. Dzokai kanomwe.