Abantu abajongene okanye abalawula iintlungu ezingapheliyo zomqolo kufuneka babandakanye imithambo yokuqubha. Ukuqubha ngumthambo ophantsi onempembelelo ephantsi nelula emqolo kwaye usempilweni kumqolo. Xa umntu elwa neengxaki zomqolo, unokuhendeka ukuba aphumle kwaye aphephe umsebenzi womzimba / umthambo. Ukuphumla okupheleleyo akukhuthazwa njengoko kunokubangela ukuba izihlunu ezixhasa umva zibe buthathaka okanye i-atrophy. Xa izihlunu zibuthathaka, azikwazi ukuzinzisa umqolo okanye umzimba ngokuchanekileyo, obangela ukuba iimeko zibe nzima okanye zibe negalelo kukulimala okutsha. Ukuqala yokuqubha Ukuzivocavoca kunokwandisa umqolo, ukukhulula uxinzelelo olubuhlungu okanye ubunzima kumqolo kunye nokuqinisa imisipha yempilo yomgogodla.
Contents
Ukuqalisa Imithambo yokuqubha
Swimming ayinakuchaphazela umqolo kunye nezinye izakhiwo ze-musculoskeletal kuba amanzi amisa umzimba.
- Ukuqubha ngumzimba ogcweleyo, onempembelelo ephantsi ogqwesileyo kubantu bayo yonke iminyaka kunye nayo yonke imilo yomzimba kunye nobukhulu.
- Thetha nochwepheshe bezempilo malunga nayo nayiphi na imibuzo okanye iinkxalabo malunga nokuba ukuqubha kunokuwuchaphazela njani umzimba wakho.
- Izibonelelo zokubhukuda ziquka ukukhululeka koxinzelelo, inkqubo ye-musculoskeletal eyomeleziweyo, kunye nenkxaso kwimpilo yentliziyo.
Ukuqubha ngenxa yeengxaki zomqolo
Iphumza Inkqubo yeNervous
- Izihlunu ezixineneyo zinokubangela okanye zibe negalelo kwiingxaki zomqolo kunye neempawu zentlungu kwaye zikhulise iimeko zomqolo.
- Umthambo wokuqubha ukhulula i-endorphins ukuphumza inkqubo yemithambo-luvo kunye nezihlunu ezixineneyo.
Ukhulula uxinzelelo kuMalunga
- Amanzi alula umzimba ukukhulula uxinzelelo kumalungu kunye nezihlunu.
Yakha i-Muscle ukuze ixhase uMnqonqo
- Ukuchasana kunye nokunyakaza komeleza umzimba wonke kunye namalungu kunye nomqolo oxhaswayo.
- Ukuqubha kubandakanya izihlunu ezingasoloko zisetyenziswa, ngakumbi ezo zifunekayo ukuphucula uzinzo lomqolo.
Imithambo yokuNceda ngasemva
Kuyacetyiswa ukuba uhlole ugqirha ngaphambi kokuba wenze umthambo, ingakumbi xa uqalisa umthambo omtsha. Xa udibana neqela le-Injury Medical Chiropractic kunye ne-Functional Medicine Cline, sinokugqiba ukuba ukuqalisa ukuzivocavoca ngokubhukuda kuya kukunceda. Yakuba isusiwe, nantsi imithambo yokuqubha enokunceda ukuzisa isiqabu:
ukuhamba
- Ukuhamba ujikeleze ichibi kuthetha intshukumo ekufuneka umzimba uphilise kwaye wakhe izihlunu ngaphandle kweempawu ezibuhlungu.
Aerobics
- I-aerobics yamanzi ifanelekile ekusebenzeni kwimpilo ye-cardiovascular efunekayo ukwakha amandla.
- Ukwandisa ukuhamba kunye nokuguquguquka.
Iintambo zokuqubha
- Qala ngokucotha xa uqubha uqubha, mhlawumbi kabini ngeveki ekuqaleni.
- Iintlobo ezahlukeneyo zestroke zisebenza kwizihlunu ezahlukeneyo ezinqeni, esifubeni nasemva.
- Ukunyathela amanzi yindlela efanelekileyo yokuqhelanisa umzimba kwiintshukumo.
- Umqeqeshi wokuqubha unokubonelela ngeengcebiso malunga nobuchule obufanelekileyo kunye nefom.
Ukuqubha Izixhobo zokuzilolonga kunye neZincedisi
Izixhobo ezifanelekileyo zokuqubha zinokwenza iiseshini zokuzilolonga zibe mnandi ngakumbi.
Swim Cap
- Iikepusi zokubhukuda zikhusela iinwele kwizinto zamanzi kwaye zigcine iinwele zingathinteli ukujonga.
Goggles
- IiGoggles zikhusela amehlo kwaye zinceda ukubona ngcono ngaphantsi kwamanzi.
- Khangela iperi ekhululekileyo engavuziyo.
Ukukhuselwa kwelanga kunye nempahla
- Umhla elangeni nasemanzini kwandisa umngcipheko wokuvezwa kwimitha ye-UV.
Ii-headphone ezingangeni manzi
- Ngokumamela umculo okanye iipodcasts ngelixa uqubha.
Ibhola ekhatywayo
- Amachibi amaninzi anokubonelela iibhola ezikhatywayo ukuba indadi inokuboleka ngexesha labo apho.
- Ncama umzimba ophezulu ebhodini kwaye ukhabe, ugxininise kwiintshukumo zomzimba ezisezantsi.
Tsala iBuoy
- Tsala iibhoyi nceda ugxininise kumzimba ophezulu kunye nomsebenzi wengalo.
- Ibekwe phakathi kwamathanga aphezulu ukunceda imilenze idada njengoko umntu etsala ngeengalo zakhe.
Kucetyiswa ukuba uthathe izifundo ezithile ukuze ufunde indlela umzimba ohamba ngayo emanzini. Nje ukuba kuhlangatyezwane nokuqonda okusisiseko kolungelelwaniso kunye ne-buoyancy, abantu ngabanye banokuhamba emanzini ngokufanelekileyo.
Iimfihlo zeSciatica zityhiliwe
Ucaphulo
Bartels, Else Marie, et al. "Umthambo wasemanzini wokunyanga idolo kunye ne-hip osteoarthritis." I-Database ye-Cochrane yophononongo olucwangcisiweyo vol. 3,3 CD005523. 23 Mar. 2016, doi:10.1002/14651858.CD005523.pub3
Cole, AJ et al. "Iintlungu zomqolo: izicwangciso zokuvuselela emanzini." Ijenali ye-Back and musculoskeletal rehabilitation vol. 4,4 (1994): 273-86. doi: 10.3233/BMR-1994-4407
Ferrell, M C. "Umqolo ekuqubheni." Iiklinikhi kumayeza ezemidlalo vol. 18,2 (1999): 389-93, viii. doi:10.1016/s0278-5919(05)70153-8
Su, Yanlin, et al. "Ukuqubha njengoNyango lweOsteoporosis: Uphononongo oluCwangcisiweyo kunye nohlalutyo lweMeta." BioMed uphando ngamazwe vol. 2020 6210201. 15 May. 2020, doi:10.1155/2020/6210201
Wirth, uKlaus, et al. "Uqeqesho lwamandla ekuqubeni." Ijenali yeHlabathi yoPhando lokusingqongileyo kunye nempilo yoluntu vol. 19,9 5369. 28 Epreli 2022, doi:10.3390/ijerph19095369
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Ukuqala Imithambo yokuqubha kwiMpilo yangasemva: EP Back Clinic"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
Ikhadi lam loShishino lweDijithali
