LFK - wukuthi indlela? Isakhiwo umsebenzi umsebenzi yokwelapha emva waphuka

Zokwelapha ukuqeqeshwa ngokomzimba (elashwe ngokomzimba) - indlela non-eqondile ukuvuselelwa kanye umsebenzi yokwelapha ngokusebenzisa ezemidlalo namasiko ngokomzimba. ukwelashwa Ukuzivocavoca has inhloso zokwelapha kanye prophylactic ukusheshisa inqubo yokutakula nasezimpilweni zabantu kuyinto isiyalo yezokwelapha ezimele.

Ukwelashwa elashwe ngokomzimba

LFK - liyisici saziso ekwelapheni ezigulini eziye ezilimele noma izifo of the system zemisipha, njengoba cishe awabuyiswanga ngaphandle kokusebenzisa Physiotherapy kahle eziveza umsebenzi kanye nokunyakaza.

Danaus amasu sisetshenziswa hhayi kuphela ukuqeda nesifo esithile noma nokulimala, kodwa futhi nokuvimbela izifo ezithile ukugwema lezo zinkinga futhi uyahluleka uma elwa nokuphuza, kanye ukwelashwa ngokomzimba kuyinto yokutakula esebenzayo ukukhubazeka kusho.

umzimba kukhona izinto ezisigcina we imisebenzi ebalulekile emzimbeni womuntu, ngakho-ke, umsebenzi - ithuluzi esiyinhloko nokuvuselelwa.

umsebenzi zokwelapha ingenye izakhi ezibaluleke kakhulu ukwelashwa olunzulu kakhulu ezweni lanamuhla. Isakhiwo yokwelapha umsebenzi athwala umzimba ifaniswe ngokuphelele ukuba umuntu ngamunye eyedwa. Inzuzo enkulu ukwelashwa kuhlangene ukuthi ine umphumela hhayi kuphela isitho onesifo izinhlelo, izitho noma izicubu, kodwa ngokuvamile umzimba wonke.

isinyathelo LFK

Uma ngokuqinile ulandele imithetho ukuze athole ukwelashwa komzimba, kungenzeka:

- ukuthuthukisa izinga impilo zomzimba zogulayo;

- ukubuyisela izinga ukusebenza ngokomzimba;

- ukuthuthukisa futhi abuyisele umzimba jikelele;

- ukubuyisela ithoni psycho-ngokomzwelo isiguli;

- ukuthuthukisa ukusebenza kwe-umsebenzi yenhliziyo nokuphefumula umzimba;

- ukunweba ukusebenza kohlelo yenhliziyo nokuphefumula;

- ukuthuthukisa uphinde ubuyisele ukulingana lesiguli;

- ukuthuthukisa futhi abuyisele nokudidiyela nokunyakaza;

- ukuqinisa imisipha;

- ukubuyisela umsebenzi ngokomzimba;

- nokujikeleza kwegazi;

- nokujikeleza kwegazi lymph;

- ukuthuthukisa nokuvikeleka;

- ukudala umphumela zokuvimbela;

- ukuvimbela ubuhlungu;

- ukufeza umphumela ukuqina.

Kanye usebenzisa sokuvivinya umzimba umzimba, ongayifinyelela:

- Ukwehliswa ubuhlungu;

- eqinisa imisipha nemisipha;

- kuyashesha ukukhula izicubu onempilo, efana uqwanga, futhi bone;

- kwezicubu ubuthi, ekhuthaza okhushuliwe ukugeleza kwegazi elihlanza.

Ukuzivocavoca ukuqeqeshwa wezokwelapha ngokomzimba ngoba umgogodla

Ukubuyisela izingxenye uhlelo zemisipha inamathelisiwe yokuzijwayeza ehlukahlukene umzimba. Ngokwesibonelo, i-decompression umgogodla edingekayo ukuqaliswa inani ukuzilolonga ethize ngazo uzatshela on.

Vis-umsebenzi

1. Vis phezu oluvundlile. phakathi Mina kufanele zama lokhu uphumule ngokuphelele yonke imisipha emuva, ukugxila yomgogodla.

2. Poluvis on the crossbar. Ngalesi umsebenzi izinyawo kufanele kube phansi, yenza lula umsebenzi. Isimiso lamahubo lilingana, udinga uphumule ngokuphelele imisipha.

3. Vis imishayo udonga. Movement kwenziwa ubuso odongeni. Aguqe imilenze emuva bese uzama ugoba nasemuva. Lokhu kuvusa esisuka yomgogodla.

umsebenzi amanga

1. Gxila etafuleni. Kufanele yokwelula emabhulashini e edeskini, ngenkathi ephethe izandla ngaphansi nemengamo ubambo. Ngokulandelayo, sitsheke umzimba phambili, ungalokothi ukuthatha unyawo lwakhe phansi. Sidinga ukuba bagxile emgogodleni bese uyazama ukuzizwa kanjani sisalokhu.

2. Ukuzivocavoca kule sikhundla yizikhukhula. Kufanele abalale isisu sakhe, izingalo welulela phambili, elula. Ukuzivocavoca kuvusa elula thoracic emgogodleni.

3. Esikhathini isikhundla lisalele. Udinga ukuba alale ngomhlane, izingalo ngesikhathi esifanayo zilawule ikhanda, elula. Lokhu ukuhamba kuvusa esisuka yomgogodla lumbar.

Sokuvivinya umzimba umzimba for yomgogodla wesibeletho

1. Ukuze uqedele lesi sivivinyo kufanele kube ingcindezi entendeni ebunzini lakhe, kuyilapho zingaphazamisi Imisipha yentamo. Ukuzivocavoca ihlala imizuzwana 5-7, liphindwe izikhathi 3. Ngemva kwalokho kufanele siqhubeke isandla ngemuva ekhanda, ukuphinda izikhathi 3 amasekhondi 5-7.

2. Kufanele yokwelula Imisipha yentamo, ukusunduza ethempelini isandla kwesokunxele, kanye phezu ngakwesokunene ilungelo ethempelini. Ukusebenzisa kufanele kube imizuzwana 5-7, ukuphinda izikhathi 3.

3. Isinyathelo sokuqala siwukuthola ukuthi kancane utshekisa ikhanda emuva, bese kancane bend phambili, nokubamba jugular fossa kwesilevu. Phinda umsebenzi kufanele kube izikhathi okungenani 5.

4. Esikhathini isikhundla sokuqala kufanele ugcine emahlombe futhi amabombo ngqo. Khona-ke ujikise ikhanda lakho ngakwesokudla ngangokunokwenzeka. Tifundzise ukunyakaza izikhathi ezingaphezu kuka-5. Phinda uphendulela ngenye indlela.

5. NjengoMikayeli isikhundla sokuqala ukuba kwesilevu sicindezelwe kufinyelele entanyeni. Kulesi sikhundla, ukushintshanisa ikhanda lokuqala ngakwesokudla izikhathi ezingaphezu kuka-5, bese kwesokunxele inani elifanayo izikhathi.

6. Kuphethe ukuhamba wokugcina, udinga ikhanda aphonswe emuva. Bese uzama touch yokunene, ehlombe langakwesokudla indlebe kwesokunxele - ehlombe langakwesokunxele. Yenza umzimba izikhathi ezingaphezu kuka-5 ohlangothini ngalunye.

Zokwelapha ngokomzimba isiko lumbar

Ukuqinisekisa ukuphathwa efanele kungaba lapho esebenza isiguli umsebenzi physiologist. Kodwa endabeni ka-izenzo zokuvimbela ukuba bahlanganyele elashwe ngokomzimba futhi kungaba bebodwa.

1. Vis noma poluvis. Lo msebenzi wenziwa kubha, noma uthinta phansi ngezinyawo zabo noma cha. Kunoma ikuphi, umphumela umsebenzi uzokhombisa ukuthi unalo igciwane. Hang, imisipha, kulandele amasethi eziningana 1 iminithi.

2. Ekuqaleni, le ndoda imi ngezandla ezinkalweni. Kufanele kwenziwe eziyishumi mafutha phambili futhi emuva, esinxeleni nakwesokudla.

3. ukunyakaza esimeni futhi ubambe izandla phezu okhalweni lwakhe, ukhalo kufanele kwenziwe kwesokudla noma kwesokunxele, emuva naphambili, ohlangothini ngalunye izikhathi 10.

Bonisa phansi

1. Kufanele uthole phansi aphumule ngokumelene phansi ngezandla zakhe, bese usonga uhlobo ummese ipeni bese ubuyela ukuqala isikhundla. Phinda le ukunyakaza kufanele kube izikhathi 15-25.

2. Ukuzivocavoca elele ngesisu sakhe. Kuyinto izingalo izimisele ukuphumula ngokumelene phansi, bese qondanisa izingalo futhi ngaphandle kokuthatha izinyawo zakho phansi, push-ups. Ukuzivocavoca kufanele liphindwe izikhathi 10-20.

3. Kuyadingeka ukuba umuntu aguqe phansi, uhlezi phansi izikhali ngqo. Khona-ke kudingeka sigobe isipele ngangokunokwenzeka futhi ubuyele isikhundla ukuqala. Futhi, ukuphinda izikhathi 10-20.

4. Ukuzivocavoca lisalele. Kuyadingeka ukuba ucindezele ngamadolo imilenze bent esifubeni emuva indawo yokuqala. Ngakho-ke qhubeka 10-20.

Ngokuvamile, sokuvivinya umzimba ofundisa weluleka ukwenza konke ukunyakaza kancane futhi ngobumnene. Linda njengoba yomgogodla ngeke ziwe, ekubeni indawo akudingekile, kusukela traffic idatha kuphela ezifanelekela ukusetshenziswa prophylactic ekhaya.

ukwelashwa Jima waphuka

umsebenzi zokwelapha elwe in nokuvulwa umzimba ngemva ukwa. Ngenxa yale njongo, akhethiwe eziyinkimbinkimbi umzimba.

1. Ukuze ukubuyisela ezilimele ukuhamba ngokuhlanganyela, kubalulekile ukwenza ukujikeleza ingalo noma abathintekayo umlenze, ngokuphinda ukunyakaza mayelana 10 izikhathi. Kufanele ikhumbule yokuthi ukuhamba ezinsukwini ezimbalwa zokuqala ngemva kokuba asuswe usimende ingasetshenziswa yini.

2. Letha ithoni kwemisipha kuzosiza lesi sivivinyo. Wahlupheka umlenze noma ingalo bayovuswa engela cishe 30 degrees maphambili bese ubamba imizuzwana embalwa. Izikhathi eziningana ukuphinda ukunyakaza.

3. Ukuletha ezicutshini ithoni hlangothi nakuloluya emuva emathangeni, enze ukunyakaza usebenzisa esindayo. Udinga ukwenza senhliziyo kwesokunxele nezinyawo kwesokudla phambili futhi emaceleni by izikhathi 10, ngakho-ke kuyadingeka ukuba abambelele ukwesekwa.

4. Isetshenziselwa lesi sivivinyo umsebenzi yokwelapha kusuka emlenzeni futhi kudala nomphumela nice ukuqinisa imisipha ithole. Futhi uzodinga ukusekelwa. Ukubhekana pole, kubalulekile ukuba kuthathe ezandleni zakhe, bese kancane nokuhlala izinzwane zakhe futhi ukubambezela onyaweni. Uma kudingekile, ukwanda komthwalo engenziwa omunye umlenze ukunyakaza.

massage

Massage elashwe ngokomzimba kuyasiza ekudambiseni ubuhlungu imisipha ukungezwani. Abacwaningi ukuqinisekisile ukuthi ngesikhathi massage, imisipha sisalokhu futhi ngaleyo ndlela kunciphe ukuvuvukala impendulo amaseli. Lokhu kufakazela ukuthi ukubhucungwa kuzuzisa kakhulu ukutakula ekulimaleni.

Nge vibration, ingcindezi, kanye ukuhilizisana kungathinta kwezitho nezicubu. Ukuze kuzuzwe nomphumela oqabulayo, massage kufanele kwenziwe namadivayisi ekhethekile, kodwa njengoba isilinganiso izifo futhi kungenziwa ngesandla.

It lingahunyushwa baphetha ukuthi ukuvivinya umzimba - Kuyinto elula kakhulu, ezimweni eziningi, ukwelashwa ngaphandle kobuhlungu, angasetshenziswa hhayi kuphela ukwelapha isiguli, kodwa futhi ukuze uvimbele ezinye izifo umuntu engumqemane.