Dib u celinta Subaxda hore

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Dib u soo celinta Subaxda hore ee Dib u Dhigistaada

Waxa la samaynayo Xanuunka Xanuunka Subaxda hore

Haddii aad u seexatid meel bannaan, fursadaha waa markaad toosi karto, dhabarkaagu wuxuu dareemayaa cadaadis. Sawirada ku yaal gallerykaan ayaa ku tusi doona xoogaa yar oo firfircoon oo dib u dhac leh si ay uga caawiso inaad hesho maalintaada xanuunka.

Jilbaha feeraha ayaa ah hab wanaagsan oo lagu bilaabi karo maalinta.

Jilibka laabta feeraha ayaa ah hab laguugu fidin karo dhabarkaaga marka aad marka hore toosi kartid. Dhabarkaaga ku jiifso, hal jilib u qaado (laaban) ilaa laabtaada iyo tan kale. Iska ilaali lugahaaga hoose ee jilibka ka dibna lugahaaga ku jiid dhinaca laabta.

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Dib u soo celinta hore ee subaxda hore ee booska Prone

Hal siyaabood oo dib loogu dhigo xanuunka oo ka bilawda subaxa hore waa inaad waqti ku qaadato calooshaada.

Qaadashada wax yar oo subax ah si aad u seexatid calooshaada ayaa laga yaabaa inay kaa caawiso inaad ku fidin karto dhabarkaaga iyo qashinkaaga . Halkan waa sida:

Ku dhaji barkin ama shukumaan guri ku xiga xabadkaaga; tani waxay u oggolaan kartaa madaxaaga iyo qoorta in ay ku seexdaan sariirta. Waxaad sidoo kale madaxaaga u jeedin kartaa dhinaca. Haddii aad ubaahan tahay taageerada dhabarkaaga hoose , barkin hoosteeda hoosteeda geli.

_{Xigasho:
Hage, M. (2005). Book Back Pain Book. Atlanta, Ga. Peachtree Publishers.}

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Dib u Dhawaaqyada Subaxii hore - Xoojintaada dhabarkaaga

Ka dib daqiiqado yar oo aad u jiifto calooshaada oo leh barkin hoosteeda, hubi gacmahaaga dhinacaaga, oo ku nasanaya wejiga barkinta ama joodariga (hadba midka raaxo leh).

Isku day in aad salka kudhigto dhabarkaaga inta aad ku jirto booskan. Adkeynta lafdhabartaada ayaa la gaari karaa iyada oo la fekerayo inaad uur qaadayso feerahaaga meel ka fog miskahaaga. Isku day in aad isku dhejisid cutubyada qaab dhismeedka jihooyinka ka soo horjeeda dhowr ilbidhiqsi. Kadibna naso dhawr ilbiriqsi oo isku day mar labaad.

_{Xigasho:
Hage, M. (2005). Book Back Pain Book. Atlanta, Ga. Peachtree Publishers.}

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Dib u Dhawaaqyada Subaxii hore - Lafdhabarka Lafdhabarka kala-duwanaanshaha

Ku dhaji dhererka dhererka adoo madaxaaga u jeedinaya hal dhinac (ka dibna kan kale.)

_{Xigasho:
Hage, M. (2005). Book Back Pain Book. Atlanta, Ga. Peachtree Publishers.}

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Xanuunka Xanuunka iyo Hurdada - Jir-celinta Caadiga hore (Early Backdoor Exercises)

Halkan waxaa ah jimicsiga hore ee jimicsiga - laga soo qaaday jugta yoga cobra - kaas oo gacan ka geysan kara hagaajinta calaamadaha la xiriira dhibaatooyinka maqalka.

Si la mid ah caleenta Yoga Cobra , jimicsigan dib u noqoshada tartiib tartiibka ayaa dhereraya xiniinyaha waxayna ka caawisaa sidii looga hortagi lahaa xaalad xaddhaaf ah oo ka soo baxday dhabarka dambe ee loo yaqaano " kifo" . Sidoo kale waa jagad ay dad badan oo la kulmaan arimahaan qashinka ah ay helaan gargaar.

Taasi waxay tiri, meeshan danbe ee dib udajinta maahan fikrad fiican haddii aad qabto dhibaatooyin wadajir ah, spondylolysis , lafdhabarta lafdhabarta, lafdhabarta jeermiska iyo shuruudaha la midka ah, maadaama ay u egtahay in ay ka xanaajiso meelaha horey u jirey.

Markaad jiifto calooshaada, sariirtaada sariirta saar. Xusuusnow xusulladaada oo si toos ah garbahaaga loo dhigo. Xakamaynta garbahaaga sida ugu fiican ee aad awoodid. Kadibna, si fudud u riix siyaabo gaaban. Ku dhaq dhaqdhaqaaqa meel aan xanuun lahayn - ha u socon ilaa aad dareento "kink" dhabarkaaga hoose. Halkaas ku sii jir ilaa dhowr ilbiriqsi kadibna si tartiib ah u soo degso oo naso. Ku celi ilaa 3 jeer.

_{Xigasho:
Hage, M. (2005). Book Back Pain Book. Atlanta, Ga. Peachtree Publishers.}

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Dib u celinta hore ee Subaxda hore - Ku lug yeelashada hubkaaga ee xawaaraha qiyaasta

Kaddibna dib ugu laabo dhabarkaaga. Weli waad sii dheereyn doontaa dhabarkaaga laakiin waqtigaan, gacmahaaga iyo garbahaaga ayaa ku caawin doona. Gasho gacmahaaga ilaa ay ka sameeyaan qaab "V". Gaar gacmahaaga oo dareem foorida. Nasasho.

Mar labaad iskuday, adoo ku soo celinaya fooshaada laf-dhabarkaaga. Tani waxay u egtahay in ay xoojineyso isbeelka dhabarka. Qeybtan, gacmahaaga iyo sida aad isugu xiraysid - feerahaagu, waxay u fidin doonaan inay u dhaqaaqaan mucaaradka miskahaaga - waa hab weyn oo lagu xoojin karo fiditaanka dhexda iyo dhabarkaaga ..

Isbeddellada Isticmaalaya Qaybaha

Awooddaadu waxay tixgelineysaa in barkin yar ama shukumaan duuduuban hoostaada hoose ee taageerada. Haddii muruqyadaada ama muruqyada gacantaadu aad u adag yihiin, ama haddii aad garabsan tahay dhaqdhaqaaqaaga yar xajmigaaga, waxaad miiqi kartaa meelahaas, sidoo kale. Keliya iska hubi inaad sii haysatid booska soo hagaagaya. (Eeg sawirka sare.)

Waxaad sidoo kale bedeli kartaa jagada adiga oo barkin weyn ku dhejinaya jilbahaaga, sida in jilbahaaga iyo miskahaaga lagu taageerayo meel bannaan. Kala duwanaansho kale waa inaad jiifsatid dhulka, jilbahaaga u laab, oo lugahaaga ku dheji taageerada.

_{Xigasho:
Hage, M. (2005). Book Back Pain Book. Atlanta, Ga. Peachtree Publishers.}