Nhasi ngatitaure nezve mhedzisiro yekusagadzikana kwekugara uye maitiro ekugadzirisa.

Ndeipi mhedzisiro yekugara kwakashata?Nzira yekugadzirisa sei kugara, chii chinofanira kutariswa muhupenyu hwezuva nezuva?ngativerengei pamwe chete.

Kusamira zvakanaka kwekugara kunogona kutungamira kune dzakasiyana siyana dzehutano, kusanganisira:

1. Marwadzo emusculoskeletal: Mamiriro asina kunaka anogona kukonzera kusaenzana kwetsandanyama, kushushikana, uye kushushikana, zvichikonzera kurwadziwa mumutsipa, mapfudzi, musana, uye kunyangwe muhudyu nemakumbo.
2. Spine misalignment: Slouching kana kuvhima ugere zvinogona kuita kuti macurves emuzongoza aite zvisizvo, zvichikonzera kurwadziwa uye zvinogona kuitika kwenguva refu.
3. Kuderera kwekutenderera: Kugara usina kumira zvakanaka kunogona kudzora kuyerera kweropa, zvichiita kuti chiveve kana kurira mumigumo uye zvingangokonzera kukura kweropa rekuvhara kana varicose veins.
4. Kuneta: Kusagadzikana kwemaitiro kunoisa kushushikana pamhasuru nemajoini, zvinoda simba rakawanda kuchengetedza uye kutungamirira kuneta.
5. Musoro wemusoro: Kushushikana mumutsipa nemapfudzi nekuda kwekusagadzikana kwechimiro kunogona kutungamirira kune kushushikana kwemusoro kana migraines.

Kuti ugadzirise hurombo hwekugara uye kudzivirira nyaya idzi, unofanirwa kutevedzera aya matipi:

1. Rongedza chigaro chako: Sarudza chigaro chine rutsigiro rwechiuno chakakodzera uye gadzirisa kureba kuitira kuti tsoka dzako dzive dzakati chechetere pasi nemabvi ako akakotama pakona ye90-degree.Hudyu dzako dzinofanira kunge dzakakwirira zvishoma kudarika mabvi ako.
2. Gara kumashure pachigaro: Ita shuwa kuti musana wako wakanyatso kutsigirwa nechigaro chebackrest, zvichibvumira iyo yakasikwa curve yezasi yako kumashure.
3. Chengetedza tsoka dzako dzakadzikama: Isa tsoka dzako dzakadzika pasi kana kushandisa tsoka yekutsika kana zvichidikanwa.Dzivisa kuyambuka makumbo ako kana zvitsitsinho.
4. Isa chidzitiro chako: Isa chidzitiro chekombuta yako pachiyero cheziso uye chinenge kureba kweruoko kudzivirira kuomesa mutsipa wako.
5. Zorora mapendekete ako: Chengeta mapendekete ako akasununguka uye dzivisa kuvhima kana kuatenderedza mberi.
6. Tora zororo: Simuka uye tambanudza maminetsi ega ega makumi matatu kusvika paawa kuti ubatsire kuchengetedza chimiro chakanaka uye kudzivirira kuneta kwetsandanyama.

Muhupenyu hwezuva nezuva, tinofanira kutarisa kune:

1. Kusimbisa maekisesaizi: Ita maekisesaizi ekusimbisa tsandanyama dzinotsigira kumira kwakanaka, kusanganisira iyo yepakati, yekumusoro musana, uye mapfudzi.
2. Kutambanudza: Gara uchitambanudza mhasuru dzakasimba, kunyanya dziri muchipfuva, mutsipa, nemapfudzi, kuvandudza kuchinjika uye kudzivirira kusaenzana kwetsandanyama.
3. Mindfulness: Iva nehanya nemaitiro ako zuva rose uye gadzirisa sezvinodiwa.
4. Ergonomic nharaunda: Ita shuwa kuti nzvimbo yako yekushandira yakamiswa ergonomically kutsigira chimiro chakanaka uye kuderedza kunetsa pamuviri wako.

Kana musana wekuchinja kushanduka, kusagadzikana kwemashure, cervical spondylosis kana lumbar spondylosis yakaitika,

TheKugara Spine KugadzikanaKuongorora Kudzidzisa Chimbo inogona kushandiswa kubatsira mukudzoreredza.

zvimwe zvakawanda: https://www.yikangmedical.com/spine-stability-assessment.html