Ukuzivocavoca okucetyiswayo kwi-lumbar spinal fusion

ibhinqa eline-lumbar spinal fusion

Ngokumalunga neepesenti ze-80 zabantu abadala baya kuba neentlungu ezibuhlungu ngexesha lobomi babo. Ngelishwa, xa intlungu igxininiswe kukunyakaza okugqithisileyo kwaye ayikwazi ukusonjululwa ngeendlela ezingezizo utyando, ukudibanisa umgogodla kunokufuneka. Nangona kubonakala ngathi i-lumbar spinal fusion inokuba sisiphelo seentsuku zakho ezisebenzayo, usenokuphila ubomi obusebenzayo xa usebenzisa kwaye womeleza umzimba wakho wonke, ngakumbi i-abs yakho.

Undoqo kukuqinisekisa ukuba wenza imithambo engayi kwenza monakalo ngaphezu kokulungileyo, kwaye uwenze ngokubulawa ngendlela eyiyo.

Yintoni i-lumbar spinal fusion?

Injongo yokudityaniswa komgogodla kukunciphisa intshukumo phakathi kwamacandelo omqolo ahamba kakhulu. Emva kotyando, unokuba neengxaki zokuhamba ngomqolo, kunye nemithambo emininzi eyaziwayo yesisu.

Ingxaki kukuba umqolo uya kuhamba ngokulula ngaphezulu nangaphantsi kwe-fusion, enokubangela intlungu kunye / okanye ukulimala kuloo macandelo.

Unaloo nto engqondweni, eyona mithambo yesisu ilungileyo kwabo banomqolo odityanisiweyo kukuzilolonga. Ezi ntshukumo zicela umngeni kwi-musculature ukukhusela ukunyakaza kuwo wonke umqolo, kunokuba uvelise. Ngelishwa kwabanye, oku kuphelisa iintandokazi zemveli ezifana ne-crunch, i-Russian twist, kunye ne-twists esecaleni. Kodwa mininzi eminye imithambo yokuthatha indawo yezi kudala zokulinda.

imithambo yokuphepha

Izigulane ezininzi zixhalabile ukuba zingonakalisa i-lumbar spinal fusion ngokusebenzisa umthambo, kodwa umsebenzi ngeli nqanaba ukhuthaza ukuphilisa okuqhubekayo. Nje ukuba sibone ukuba ukudibanisa kuqhubeka njengoko bekulindelekile, akusekho brittle kwakhona. Kunokuba udibanise ukudibanisa, ukusebenzisa indawo emva kweenyanga ezintathu kunceda ukomeleza.

Nangona kunjalo, kwiimeko ezininzi, kufuneka uphephe ukugoba okugqithisileyo, ukuphakamisa kunye nokujija, kodwa umthambo ngokuthe ngcembe uneengenelo ezibalulekileyo. Izigulane kufuneka zisebenze kancinane ukuya kutsho kwimizuzu engama-30 yomthambo kunye nomthambo ubuncinane iintsuku ezi-5 ngeveki.
Bangakwazi ukuqalisa inkqubo yoqeqesho lobunzima obulula, ukuphepha ukuzivocavoca okulayisha ngokungafanelekanga i-lumbar spine, kodwa uqiniseke ukuba ubandakanya umthambo othile we-lumbar paraspinals kunye nezinye izihlunu ezinamathele kwi-thoracodorsal fascia.
Izithintelo eziqhelekileyo aziphakamisi ngaphezu kwe-5 kilos. kwaye ngaphandle kokuphakama ngaphezu kwentloko.

Inkqubo yokuqhubela phambili kunye nokulawulwa komthambo iqala ngokubanzi phakathi kweeveki ezi-6 kunye neenyanga ezi-3 emva kokuhlinzwa. Umgulana womzimba unokunceda ukukhokela ukuqala kwale nkqubo yokuzivocavoca. Nangona kunjalo, isigulane ekugqibeleni sitshintshela kwinkqubo yokuzivocavoca ixesha elide, elizimeleyo elinokuthi liqhutyelwe ekhaya.

imithambo ecetyiswayo yokudibanisa umqolo

Ukuzivocavoca kwesisu esivumelekileyo

Ukuqinisa isikhundla esiqinileyo, esizinzile ukusuka ekulungelelaniseni okungathathi hlangothi kufuneka kube yinjongo epheleleyo xa usenza umzimba wesisu emva kokuxutywa komgogodla. Isiqalo esilungileyo kukutshintsha i-spinal flexion kunye nemithambo yokwandisa, efana ne-crunches kunye ne-supermans, kunye anti-extension kunye ne-anti-flexion exercises, njengokwahluka kwetafile.

Kwakhona, buyisela umthambo wokujija kunye nokugoba, njengokujijwa kweRashiya kunye neentambo zebhayisekile, kunye nemithambo efana noomatshini bokushicilela bokuthintela ukujikeleza kunye neentambo zokusika okanye iilifti. Ukusebenza i-abs ukusuka kwindawo ezinzileyo kunye nenjongo yokuthintela ukunyakaza kungundoqo.

Ukuzivocavoca kulandelayo kukulungelelaniswa koqeqesho lwesisu kwi-lumbar spinal fusion, kodwa kuphela xa kwenziwa ngokuchanekileyo nangokukhuselekileyo.

Sifuna ukucacisa ukuba oku akusiyo inkqubo ejoliswe ekubuyiseleni nabani na ovela kwinkqubo yokudibanisa umgogodla. Ngalo lonke ixesha qinisekisa ukuba ufumana imvume kagqirha wakho phambi kokuba uqalise nayiphi na inkqubo yomthambo emva kotyando lomqolo.

itafile yomphambili

https://www.youtube.com/watch?v=fDpZiZ_zWUI

Ukuqala kwiingalo zakho, gcina iinyawo zakho kunye neenzwane zakho emhlabeni. Bandakanya umbindi wakho ngokucinga ukutsalela i-zipper engabonakaliyo kwi-ribcage yakho. Gcina esi sikhundla siqinileyo njengoko uphakamisa isinqe sakho ukuya kwisilingi.

Kufuneka ube "ubude kwaye womelele" ukusuka kwizithende ukuya phezulu kwentloko. Bamba le ndawo imizuzwana eyi-15 ukuya kwengama-30 ngokuxhomekeke kwimeko yakho yangoku. Phinda uthotho ezimbini okanye ezintathu.

ibhulorho yegluteal

Nangona oku kungumsebenzi osetyenziselwa ukwenza i-glutes isebenze, iphinda iqinise indawo efanelekileyo ye-pelvic ngokusebenzisa izihlunu zesisu. Xa usenza ibhulorho, umva osezantsi uya kuvula ukuba i-abs ayibandakanyekanga; injongo kukuthintela oku kungenzeki.

  1. Qala ukusuka kwindawo yokulala ngamadolo akho egobile kwaye iinyawo zakho zithe tyaba phantsi. Phumelela kancinci ngasemva esinqeni usebenzisa i-abs yakho.
  2. Ukugcina i-hips yakho kwindawo efanelekileyo, phakamisa izithende zakho kwaye usebenzise i-glutes yakho ukuvala i-hips yakho phantsi.
  3. Bamba le ndawo imizuzwana emibini phambi kokuba uzihlisele phantsi emhlabeni. Phinda iiseti ezimbini ukuya kwezintathu zophindaphindo olusibhozo ukuya kwi-10.

antirotation press

  1. Ukusuka kwindawo yokuma yezemidlalo, kunye ne-abs contracted, i-hips encinci emva, kunye namadolo agobile kancinane, beka intambo okanye ibhanti ukuze iphakame esifubeni kwaye ime kwicala lentambo okanye ibhande.
  2. Zisa umqheba wentambo / ibhanti embindini wesifuba sakho. Ngaphandle kokujija umzimba wakho okanye ukugoba umqolo wakho ongezantsi, susa isiphatho kude nesifuba sakho kwaye usibambe kwindawo yokugqibela isibini okanye ezimbini.
  3. Buyisela isiphatho kwindawo yokuqala kwaye uphinde uphindaphinde isibhozo ukuya kwi-10.
  4. Yenza iiseti ezimbini okanye ezintathu ezijonge kwicala ngalinye, ugcine engqondweni ukuba kufuneka uzive umthambo usebenza kwi-abs yakho njengoko ithintela umzimba wakho ekuphambukeni kwindawo yokuqala.

Ikhebula emileyo iSika iDiyagonal

Ukusebenzisa i-cable ebekwe kwindawo ephezulu kunye nokuqhotyoshelwa kwentambo kwindawo ende, bamba intambo. Ngentambo ehambelana nomzimba wakho, ngena kwindawo ye-squat enesiqingatha.

  1. Cofa i-abs yakho kwaye utsale intambo emzimbeni wakho kwi-angle esezantsi ye-45 degree ukuze izandla zakho ziphele kwicala ledolo phantsi kufutshane nepokotho yakho.
  2. Lonke ixesha ligxile ekuthinteleni umzimba ekujijekeni okanye ukugoba umqolo ongezantsi.
  3. Phinda iiseti ezimbini okanye ezintathu zesibhozo ukuya kwi-10 uphinda-phinda ujonge kwicala ngalinye.

ukubheqa ngebhanti

  1. Qala ngokuhlala phantsi imilenze yakho yolule phambi kwakho.
  2. Ukubamba iintambo, jikelisa embindini webhanti ujikeleze iinyawo, emva koko usonge isiphelo ngasinye kwaye ujikeleze unyawo ngalunye kwakhona ukwenza iluphu kunyawo ngalunye.
  3. Siza kuhlala ngokuthe tye kunye ne-abs contracted kwaye siya kubamba iintambo phambi kwethu ngeengqiniba ezigobileyo emacaleni.
  4. Siza kutsala iintambo ngasemva de zibe kwicala lethu kunye neengqiniba ngasemva. Siza kukhulula kancinci.

Shiya uluvo lwakho

Idilesi yakho ye email aziyi kupapashwa. ezidingekayo ziphawulwe *

*

*

  1. Uxanduva lwedatha: Okwenziweyo Ibhlog
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.