Yuav Ua Cas Thiaj Zam Txim Rov Qab Los ntawm Qaug Siab Rov Qab Sai

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Kev mob nraub qaum tau tig los ua qhov teeb meem uas nyiam tshaj plaws hauv cov neeg laus ^[1] Cov. Raws li National Institute ntawm Neurological Disorder thiab Stroke, li ntawm 80 feem pua ​​ntawm cov neeg laus raug mob los ntawm kev mob nraub qaum rau qee lub sijhawm ntawm lawv lub neej. Tsab ntawv xov xwm no yuav qhia koj yuav ua li cas kom tau txais txiaj ntsig los ntawm kev mob nraub qaum sai.

Kev mob nraub qaum yog ntawm peb hom - mob, mob ncua thiab mob ntev. Yog tias qhov mob tau ntev li ob peb hnub mus rau ob peb lub lis piam, nws yog ntawm yam muaj. Yog tias nws kav rau 4-12 lub lis piam, tom qab ntawd nws yog ncua-xwm hauv qhov. Yog tias qhov mob ntev ntev rau ntau dua 12 lub lim tiam, tom qab ntawv nws mob qis qis dua.

Muaj ntau ntau cov laj thawj vim li cas thiaj li mob sab nraub qaum yog tshwm sim. Nws tuaj yeem txhim kho vim muaj teeb meem nqaj qaum, caj dab txha nqaj qaum, mob sciatica, disc raug mob thiab ntau yam laj thawj ^[ob] Cov.

Mob nraub qaum mob feem ntau yog kho nrog tshuaj kho mob. Tab sis thaum nws los txog mob mob sab nraub qaum, nws raug nquahu kom sab laj nrog kws kho mob. Txawm li cas los xij, tsis hais hom kev mob nrob qaum ntawm no yog qee txoj hauv kev los txo qis nraub qaum.

Yuav Ua Cas Thiaj Zam Txim Rov Qab Los Ntawm Sab Nraub Rov Qab

1. Ua ib ce muaj zog

Ua kom koj lub cev ua haujlwm nrog rau kev tawm dag zog lub cev yuav txo qhov acuteness ntawm kev mob nraub qaum. Kev tawm dag zog rau sab nraub qaum yuav pab ntxiv dag zog rau sab nraub qaum, mob plab thiab ceg leeg thiab kuj tseem yuav pab txhawb koj tus txha nraub qaum thiab daws kev ntxhov siab hauv cov leeg thiab pob qij txha. Raws li kev tshawb nrhiav, qoj ib ce aerobic rau sab nraub qaum mob ntxiv rau cov khoom noj thiab ntshav txaus rau cov leeg mos ntawm lub nraub qaum, yog li pab rau kev kho sai dua thiab txo kev nruj nyob rau sab nraub qaum. ^[3] Cov.

2. Txwv koj qhov chaw so

Txwv txiav koj lub txaj mus rau lub sijhawm luv luv uas yog pw ntev ntev yuav ua rau koj mob nrob qaum ^[4] Cov. Koj tuaj yeem so tau ob peb teev thaum koj ntsib mob nrob qaum. Thaum so, ua kom yooj yim rau sab nraub nraub qaum los ntawm kev tso ib lub hauv ncoo ntawm koj lub hauv caug thaum koj pw ntawm ib sab. Thaum koj pw ntawm koj sab nraub qaum, muab cov hauv ncoo hauv qab koj lub hauv caug, thiab ntawm koj lub duav, thaum koj pw ntawm koj lub plab. Txoj kev no, koj yuav tau txais txiaj ntsig rov qab los ntawm mob nraub qaum ib txwm.

3. Tswj lub cev kom zoo

Ib tus faulty posture yuav ua tau ua rau cov teeb meem nqaj qaum. Piv txwv li, kev zaum lossis lub rooj zaum ntev nyob ntawm taub hau lub computer tuaj yeem ua rau cov leeg nraub qaum thiab qhov no yuav ua rau txo qis nraub qaum ^[5] Cov. Qhov kev ntxhov siab ntawm qhov tsis zoo ntawm lub cev tuaj yeem hloov pauv tus cwj pwm ntawm lub nraub qaum. Qhov no nce qhov ua tau ntawm cov hlab ntsha thiab hlab ntsha sib txuam, teeb meem nrog cov leeg, discs thiab pob qij txha. Muaj tus cwjpwm zoo yog suav tias yog ib txoj hauv kev zoo tshaj los txo tus mob nrob qaum.

4. Kev kho cua sov thiab txias

Ua ntawv thov cov pob kub thiab pob txias rau sab nraub qaum yuav pab daws qhov mob rov qab ^[6] Cov. Tso cov cua sov li 15 mus rau 20 feeb nyob rau ib zaug, zoo li pob kub, dej da dej thiab dej kub. Tsis tas li, siv cov pob txias, vim nws txo cov mob hauv qab nraub qaum.

daim ntawv qhia zaub mov rau cov poj niam cev xeeb tub lub hli ntse

5. Ua kom koj cov leeg muaj zog

Ntxiv dag zog rau qhov nqaij ntshiv hauv plab yuav pab txo qhov mob nraub qaum. Qhov no yuav txo qhov mob ntawm txoj hlab qis rov qab thiab yog li ntawd, txo qis kev pheej hmoo ntawm cov leeg thiab cov leeg txhav. Txhawb koj lub cev nqaij daim tawv tuaj yeem pab txhawm rau tshem tawm kev mob nraub qaum.

6. Ua kom yooj ywm

Xav tsis thoob yuav ua li cas txo cov mob nraub qaum? Ua kom koj hloov tau yooj yim, kom lub nra sib npaug thoob plaws lub cev. Kev ncab thiab ua kom lub cev sib luag yuav pab kom yoog thiab txo qhov nro ntawm cov leeg nraub qaum ^[7] Cov. Qee qhov kev ncab qoj ib ce yog ncab ncab, rov qab pose, piriformis zaum ncab, thiab lwm yam.

7. Tsaug zog rau hauv qhov chaw raug

Tsaug zog rau qhov tsis ncaj ncees lawm lossis saum txaj tsis zoo yuav ua rau koj mob duav rov qab zoo dua. Nco ntsoov tswj tus txha nraub qaum kom ncaj thaum pw ^[8] Cov. Txoj hauv kev zoo tshaj yog ua rau hauv ncoo rau hauv qab koj lub hauv caug thiab ua kom koj tus txha nraub qaum ncaj. Lub hauv ncoo yog qhov tseem ceeb, vim tias nws pab kom txoj kab ntawd ntawm koj sab nraub qaum.

8. Txiav kev haus luam yeeb

Koj puas paub tias kev haus luam yeeb ua rau mob lub nraub qaum? Qhov no yog vim tias, nws muaj qhov sib txuas ua ke hu ua nicotine uas ua kom cov hlab ntshav me thiab txwv cov ntshav txaus rau cov nqaij mos thiab cov leeg, nws txwv cov ntshav txaus rau cov leeg rov tom qab. ^[9] Cov.

9. Hnav khau yooj yim

Zam txhob hnav cov khau uas muaj luj taws siab lossis khau tsis haum vim tias lawv nruj nreem nraub qaum thiab txhais taw cov nqaij ntshiv uas muaj qhov tsis zoo ntxiv thaum lub nraub qaum. Raws li International Journal ntawm Kev Tshawb Fawb Txog Kev Tshawb Fawb, hnav cov luj taws siab yuav ua rau kom mob nraub qaum ^[10] Cov.

Thaum Mus Ntsib Kws Kho Mob

• Yog koj hnov ​​mob nraub qaum uas yuav mob mob txawm hais tias koj tau pw cia.

• Plam kev tswj ntawm koj lub zais zis

• Muaj teeb meem hauv kev sawv lossis taug kev

• Ua rau qaug zog thiab loog hauv ob txhais ceg

1. [1]Ganesan, S., Acharya, A. S., Chauhan, R., & Acharya, S. (2017). Qhov tshwm sim ntawm tus neeg mob thiab muaj qhov phom sij rau qhov mob nraub qaum hauv 1,355 Cov Neeg Hluas: Cov Khaub Ncaws Kawm Ib Ntus.Ib tug neeg sab nraub qaum, 11 (4), 610-617
2. [ob]Shemshaki, H., Nourian, S. M., Fereidan-Esfahani, M., Mokhtari, M., & Etemadifar, M. R. (2013). Dab tsi yog qhov los ntawm mob nraub qaum? .Txoj sia ntawm craniovertebral hlws ris & txha nraub qaum, 4 (1), 21-24.
3. [3]Gordon, R., & Bloxham, S. (2016). Kev Tshuaj Ntsuam Xyuas Txheej Txheem Qhia Txog Qhov Ua Tau Zoo rau Kev Tawm dag Zog thiab Kev Siv Lub Cev Ua Haujlwm rau Tsis Muaj Feem Cwj Pwm Tsis Zoo Mob Nrawm Sab Nraud Rov Qab Zoo.Healthcare (Basel, Switzerland), 4 (2), 22.
4. [4]Wilkes M. S. (2000). Mob nrob qaum: puas pw puas pab tau?. Ntawv xov xwm Western tshuaj, 172 (2), 121.
5. [5]Lis, A. M., Dub, K. M., Korn, H., & Nordin, M. (2006). Cov koom haum ntawm zaum thiab ua haujlwm LBP.European txha caj qaum phau ntawv xov xwm: kev tshaj tawm xov xwm ntawm European Spine Society, European Spinal Deformity Society, thiab European Seem ntawm Cervical Spine Research Society, 16 (2), 283-298.
6. [6]Dehghan, M., & Farahbod, F. (2014). Qhov ua tau zoo ntawm kev kho cua sov thiab quaj ntsuag ntawm kev kho mob kom zoo rau cov neeg mob uas mob nraub qaum, qhov kev sim tshuaj mob.Qhov kawg ntawm kev tshawb fawb thiab kev soj ntsuam: JCDR, 8 (9), LC01 – LC4.
7. [7]Bae, H. I., Kim, D. Y., & Sung, Y. H. (2017). Qhov tshwm sim ntawm cov qauv zoo li qub siv ib lub nra rau ntawm cov mob mob nraub qaum nrog luv luv tensor fascia lata.Kev lub cev ntawm kev tawm dag zog, 13 (2), 227-231.
8. [8]Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2016). Cov nyhuv ntawm kev pw tsaug zog ntawm qhov mob nraub qaum rau cov neeg laus lub cev: kawm tsav sim.Work, 53 (2), 235-240.
9. [9]Alkherayf, F., & Agbi, C. (2009). Luam yeeb thiab mob qoos tsawg rau cov neeg laus.Kev Kho Mob & Tshuaj Tiv Thaiv, 32 (5), 360-367.
10. [10]Kumar NV, Prasanna C, Sundar VS, Venkatesan A. Cov Khaub Ncaws Heels Ko Taw Ua rau Heel Hnov Mob Thiab Thim Rov Qab: Myth lossis Tiag? Int J Sci Stud 20153 (8): 101-104.

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