Yoga mu osteochondrosis pamusoro remuromo musana: Kurovedza muviri, contraindications uye vanorumbidza

mhosva nevanhu osteochondrosis kazhinji ainetseka pamusoro ruzha munzeve, nomusoro, kuda kurutsa, dzungu, makakatanwa pamutsipa wako uye chiso. Intuitively, vanhu vanoita zviitwa akatorwa kubva yoga, kuedza kubvisa kunetseka: Ko sekamufarenzi akatendeuka musoro wake, tilting nayo. Pashure izvi muzvirongwa kusagadzikana kana musingadi kuwedzera zvachose, kana zvinenge attenuated. Munyaya ino tichadzidza sei jooga anobatsira pamwe osteochondrosis.

Panguva chirwere ishoma mufambo pamusoro vertebrae, pfupi nemarunda, tsandanyama akasungirirwa. Ongorora kuti Mobile vertebrae uye tsandanyama kukura zvinogona chepuraimari nzira: Bend panguva emaoko, michindwe vari akaronga akaererana hura 15 nemainji kubva kwavari. Edza kutanga kusvika yorudyi akakodzera emichindwe, ipapo kuzvishandura. Regai kuteura musoro wako, shandisa chete tsandanyama kwemitsipa.

Self-kuongorora chirwere

Ngatimboonai zviratidzo kuti hazvigoni kungotariswa kuti pasi musana marwadzo haisi kumhanya. Saka, chii unofanira yazivisa?

1. Kurwadziwa uye kusagadzikana mune pamutsipa wake uye shure apo kuramba mune imwe nzvimbo.
2. Panopera zuva kune kurwadza, izvo zvinopa kuti mapfudzi, kunzwa chisingaperi kuneta, kusagadzikana munharaunda mutsipa.
3. Cold maoko, chiveve iri nyore, achiperekedzwa dzungu. Kana kupfugama makumbo vari kusangana nematambudziko.
4. Crunching mapfupa kana iwe kuedza kutsausa musoro wako chero divi.
5. Apo achirova-rova mutsipa vari nyore nzvimbo, exuding rakapinza kurwadziwa, sokunge munzvimbo iyi vakachera zviuru tsono.
6. Achishandisa marwadzo ari chipande munharaunda kana musoro tilted.
7. Kana uchivata pasi shure kwako pamusoro sandara penyika, pane vertigo pamwe svoto anyengetedzwa, asi kana ari musoro unomutswa zvishoma yakakwirira, izvozvo vanongonyangarika chose.
8. Achirira munzeve, pamwe vertigo mwero inorasika nyore.
9. It akanzwa mikukutu, vachirwadziwa marwadzo, achifumira kuti musoro nomuzongoza.
10. Mangwanani zvakaoma kuteura kana kutendeuka musoro wako kurutivi.

Pamusoro kuonekwa kuti kuratidzirana dzakadaro pakarepo kuenda kwachiremba. Muchiitiko chino, nemiwo kukwanisa kubatsira Yoga mu osteochondrosis pamusoro thoracal.

Modern kupora unyanzvi

Pakarepo munokosha panotaurwa kuti mitoo ano anokurudzirwa kudzivirirwa uye kurapwa chirwere ichi, shandisa inokosha weyoga kurovedza. Oksisayz, kollanetika, Pilates, Body flex, Munotatamura - zvikuru nevakawanda dzokugara, izvo chinangwa kudzoka tsandanyama inzwi uye kukura mufambo. Systems maekisesaizi, kamwe akatorwa Ayurveda, zvikurukuru nechinangwa kururamisa zvinhu ezvinhu.

Saka, sei jooga mu osteochondrosis pamusoro lumbar? The murayiridzi inopa zvidzidzo zviitwa kuti mapoka nomumwe tsandanyama panguva pasina kukanganisa mubvunzo pamusoro kwepfungwa ndege. Zvinofanira kucherechedzwa kuti apa unyanzvi ndiyewo kunobudirira mukudzorera tsandanyama corset, elasticity uye kufamba pamusoro nemarunda pakudzoka, saka kana dzavo, chirwere choga ichiri nguva anotiyeuchidza.

Yoga mu lumbar osteochondrosis kana zvimwe kwayo mhando - iri kururamiswa pakunamata, zvinhu ndiani urongwa. Hosha rikaitika kutyora kufamba simba kuti kunoitika mukati muviri wako. Words, pfungwa, zviito zvinogona kukanganisa kuporesa kana utano.

Uyezve, kana zvakadaro basa kuchinja zviito, tsika, mutauro, kudya kunovaka uye kurapwa zvigadzirwa. The zvinokonzera osteoarthritis weyoga dzinonzi makuhwa, nhema, uyezve, kushandiswa nemishonga, doro.

Yoga mu musana osteochondrosis

Kuita kurovedza kufema uye asanas zvakanaka marwadzo, batsirai spasm, nokuti nguva kudzorera mufambo. Nokuti migumisiro yakanakisisa, unofanira kuchinja zvokudya tsika, mashoko, pfungwa. Yoga ndeyokuvandudza Naizvozvo zvakakodzera kushandisa simba kuitira kugadzirisa kusawirirana pakati zvokunyama muviri.

Pakutanga, zviitwa anoitwa kubva nokugara panzvimbo nemakumbo ako vayambuka. Back zvinofanira kuchengetwa kururamiswa. Kana chinzvimbo ichi zvakaoma kuramba, rinogona kuiswa pasi magaro ebhuku, kubhawa.

mweya

Kuchitanga chinofema jooga pamwe remuromo osteochondrosis (kana wawo). Fema kubudikidza mhino. The thorax uye dumbu pamusoro fema dilate kujekesa exhale. Alternation kuti nguva uye uwandu mweya uye rinotanga chirongwa gadziridzo uye kudzorerwa:

• mabhiri nhatu fema, exhale rimwe;
• unopinza yaunodya wokufema uye nhoroondo nhatu anotsvedzerera chaizvo exhale;
• kuvhara rworudyi pamhino nomunwe wako, uye ipapo ita nokukurumidza kundosvikira kuburikidza kurutivi rworuboshwe kweminiti, wozoshandura maoko uye mhino;
• azere mweya kuburikidza mudumbu ndatura befu, ipapo chipfuva, pasi bondo, kaviri chero Kufema exhale ari neizvi negwara.

asanas

Panguva imwe exacerbation kuchakubatsirawo kuita yoga iri osteochondrosis. Zviitwa zviri ichi nyaya chete vanoda kuita zvishoma nezvishoma, kuti hurumende asingadi achiipa. Musakanganwa kufema zvakanaka.

1. Kuteura musoro wako pafudzi kuruboshwe, ipapo kurudyi, nokudaro Munotatamura mutsipa netsandanyama.
2. Dzokerai musoro wake kurudyi, imbomira masekondi 10, ipapo kuruboshwe, Bata masekondi 10. Peta pasi musoro, chirebvu, kuedza jugular mwoyo, gara kwechinguva, vakatevera zaprokinte musoro shure, kuzopedza.
3. Simudzai maoko enyu, batidza fema muviri kurudyi, kuruboshwe - exhale.
4. Rakatenderedzwa kurudyi musoro wake, ipapo kuruboshwe.
5. Ita asana "katsi". Kuti aite izvi, mirai ose mana, arch zvinyoronyoro shure kwako. Zaprokinte kudzokera sokunge kuedza kuwana korona magaro. Zvadaro kutora Kutsauka negwara risiri: vanosundira kuti chipfuva chirebvu, dumbu dzosa uye gondo shure, yakaita katsi. Kuekisesaiza zvinoitwa zvishoma nezvishoma.
6. Dhonza pamusoro musoro ake, utambanudzire kumusoro korona, vachaona sei nomuzongoza ruchatambanudzirwa.
7. Mira netsoka dzako, maoko, vachasimudza pamusoro musoro wake. Kusendama pane exhale kurudyi gumbo, apo vachiedza kubata rutsoka, kudzokera mweya pabasa rayo yepakutanga. Zvadaro exhale atsaudzire kuruboshwe gumbo. Usazviomesera musana ngaatarire. Exercise vanoita 2 maminitsi.
8. Ita maekisesaizi "Cobra". Kuti aite izvi, uvate pasi dumbu rako, akaisa maoko ake akasunga pachipfuva chake. Simudza pamusoro mweya mumaoko ake, vakakanda musana musoro wake shure. Chengeta maoko ako. Kufema zvakasununguka, chipfuva kuzarurwa. Chinzvimbo anodzokororwa masekondi 20.

Zvinokosha kucherechedza kuti jooga osteochondrosis kunosanganisira kugara yokuteerera nemanzwiro ako - parege kuva marwadzo, pamwe chakamira pakunodengenyeka zvine uye sipping kutaura kuti tsandanyama vakatanga kuti optimum mutoro.

chikafu

Kana waronga tichibatsirwa weyoga ndeyokubvisa zvirwere, zvakakodzera kuchinja zvaunodya. Udye zvakawanda chirimwa zvokudya. Chikakananda, doro, preservatives uye mishonga mapfumo zvachose. All kuti kwave vagamuchira somugumisiro kubudiswa zvigadzirwa rinodyiwa nevanhu haisi akakodzera: pickled michero uye miriwo, Sausages, zvomumagaba zvokudya.

Regai kudya zuro wacho kurutivi madhishi uye soups. Dzidza kuti kubika zvokudya zvakawanda kudaro, sei chikatongodyiwa imwe nguva. Kunyange they kumira kwenguva maawa mashomanana, somugumisiro rova muchetura.

Yoga pamwe remuromo osteochondrosis kunobatsira nokudzosa mufambo pamusoro nomuzongoza, kusimbisa zvirwere, anovandudza kunzwisisa. Muchiitiko chino, kudya zvinovaka muviri pakarepo zvaanopa simba inzwi. Uyezve, kutanga kubvisa pfungwa dzinokuvadza uye mashoko kuchabatsira kuti pave zvinoenderana nenyika uye kuramba utano.

Usakanganwa kuti osteochondrosis nani pakutanga kushandisa zvose zvakafanana kuchirapa muviri. Vane kuti wezvokurapa Database nomuzongoza zvachose dosed. Achibatsirwa muchavarova kubvisa marwadzo mutsipa uye musoro, iwe unogona agovandudza tsandanyama matauriro uye kubvisa kunetseka. Pashure pokudzorerwa inokurudzirwa kutanga kare kuti yoga.

mugumisiro

Yoga mu osteochondrosis anogona kuzadzisa zvinotevera results:

• anovandudza elasticity tsandanyama;
• Muzvarirwo chokubuda ropa, zvinoita kuti tikwanise kupa zvinovaka muviri kune ukama chikamu;
• kwakakwana mamiriro;
• zvinoitika mufambo of vertebrae, kubvisa mukana misha pasi mutoro;
• matambudziko nomuzongoza ruchatambanudzirwa, kuti shwashwa kunoderedza kushushikana, tichidzivisa entrapment;
• kudzorerwa chikafu mapfundo intervertebral discs.

Contraindications

Yoga mu osteochondrosis rakanaka nokuti rinogona kuroorana chero nguva, pasinei nezera uye pamwero gym munhu. Somugumisiro, zvinenge zvose unogona kuzviita pamwe osteochondrosis.

Uye pakupedzisira ...

No anopfuura 3 pavhiki kuita Muchiitwa vakapfuura pakuongororwa nguva, kubvisa kunetseka, nokudzosa yakarurama kushanda nomuzongoza. Nekusangana zvakabikwa upenyu! Vazhinji vakakwanisa kuongorora woga pachako basa zvaitika, uye akabva ati bhayibhayi kune marwadzo nokusingaperi.