Vim li cas cov neeg khiav dej num feem ntau mob nraub qaum thiab yuav ua li cas kom tshem tau nws

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Feem ntau, tom qab ua haujlwm ntev, koj xav tias yuav hnov mob hauv lub cev qis, tshwj xeeb tshaj yog nyob rau hauv ob txhais ceg. Tab sis rau qee qhov laj thawj lub nraub qaum mob. Nws yog ua tau thiab tsim nyog los kho qhov no! Kab lus no muab tswv yim los ntawm chiropractors thiab kws kho mob lub cev.

Upper back pain tom qab khiav ntev yog ib qho teeb meem tshwm sim heev. Raws li qhov kev ncua deb nce, ntau tus neeg khiav dej num pib muaj mob hnyav hauv thaj tsam ntawm lossis hauv qab lub xub pwg hniav. Qhov kev xav zoo heev, tab sis nws pib ntxhov siab, raws li koj nkag siab tias koj tseem yuav tsum tau khiav thiab khiav.

Ua rau mob

Physiotherapist Ben Shatto hais tias feem ntau ntawm qhov mob tau ntsib los ntawm cov neeg pib tshiab, tshwj xeeb tshaj yog cov uas tsis muaj tus kws qhia. Qhov no tshwm sim rau ntau yam: cov txheej txheem khiav tsis zoo, lub cev tsis zoo thiab cov leeg tsis muaj zog.

1. Kev thauj khoom siab rau sab nraub qaum. Txij li thaum tag nrho lub cev ua haujlwm thaum khiav, mus txog qhov kawg ntawm kev ua haujlwm ntev, tsis yog ob txhais ceg, tab sis kuj lub cev nkees. Raws li qhov tshwm sim ntawm qhov no, imperceptibly rau peb, lub taub hau pib outstrip lub cev, stretches rau pem hauv ntej, peb pib slouch. Lub taub hau nyob rau hauv pem hauv ntej ntawm peb lub cev muab kev ntxhov siab ntxiv rau sab nraub qaum.

Nws tuaj yeem muab piv rau lub pob bowling ntawm tus pas. Ua kom nws qib yog yooj yim txaus. Tab sis, sai li sai tau thaum koj qaij lub pob rau pem hauv ntej me ntsis, kev thauj khoom tam sim ntawd xav tau - nws yuav nyuaj dua los tuav nws. Yog li nws yog nrog lub taub hau: peb lub cev yuav tsum suav nrog ntau cov leeg hauv kev ua haujlwm dua li nws txoj haujlwm raug.

2. Txoj hauj lwm tes tsis raug thaum khiav. Peb tuaj yeem tuav lawv siab dhau lossis ze rau lub cev. Qhov no feem ntau tshwm sim thaum peb pib nkees: lub xub pwg nyom nce siab, kev nruj heev tshwm sim hauv lawv. Ntxiv rau qhov no, qee tus neeg pib ua viav vias caj npab ntau dhau ntawm ib sab mus rau sab, thiab qee qhov, ntawm qhov tsis sib xws, ua rau lawv nruj thiab tsis txav.

Chiropractor Nick Studholme tawm tswv yim tiv thaiv koj txhais caj npab nyuaj dhau. Lawv yuav tsum txav mus rau hauv txoj kev raug: lub nrig yog nyob rau theem ntawm koj tus ncej puab thiab tom qab ntawd nqa mus rau theem ntawm lub luj tshib ntawm lwm sab caj npab.

3. Qhov chaw ntawm qhov mob yuav tsis nyob qhov twg nws mob. Tsuas yog vim koj hnov mob hauv qee qhov chaw tsis tau txhais hais tias lawv yog qhov mob. Thomas Hyde, tus xibfwb ntawm cov kws kho mob kis las ntawm Western States University, muab piv txwv ntawm kev tshawb fawb uas saib fascia. Thaum lub fascia nyob rau hauv qab ntawm tus txha nraub qaum yog taut, nws ua rau cov lus teb nyob rau hauv lub xub pwg nyom. Ntawd yog, nws muaj peev xwm hais tias qhov mob nyob rau sab qaum teb thaum khiav yog tshwm sim los ntawm cov teeb meem uas muaj ntau yam hauv keeb kwm.

Kuj tseem muaj cov kev tshawb fawb uas qhia tias cov hlab ntsha tsis txaus siab nyob hauv qab ntawm daim tawv nqaij tuaj yeem ua rau mob. Kev rov ua dua ntawm kev khiav tuaj yeem ua rau cov hlab ntsha no nkag mus rau hauv cov ntaub so ntswg ntawm daim tawv nqaij, ua rau khaus thiab tsis xis nyob.

4. Hloov pH theem. Kev tsim cov lactic acid tuaj yeem hloov cov qib acidity. Qhov ntau koj khiav, koj cov leeg yuav nkees, ntau lactic acid accumulates nyob rau hauv koj lub cev, lub zog ntawm cov hlab ntsha teb thiab qhov mob. Muaj cov gels tshwj xeeb los kho cov qib pH thiab acupressure los pab cov hlab ntsha. Txawm li cas los xij, cov no tsuas yog kev pab xwb, tsis muaj qhov uas peb rov ntsib qhov teeb meem tseem ceeb - rov qab tsis muaj zog thiab cov txheej txheem khiav tsis raug.

5. Sedentary ua hauj lwm thiab khov hauv smartphones. Feem ntau cov neeg khiav dej num, tsis yog cov kws ncaws pob thiab cov kws qhia, yog cov neeg tsis tu ncua uas siv sijhawm feem ntau ntawm lawv cov hnub ua haujlwm ntawm lawv lub rooj lossis niaj hnub nyeem ib yam dab tsi ntawm lawv lub smartphones. Lawv feem ntau hunch dhau, thiab qhov no ua rau muaj kev ntxhov siab ntxiv rau ntawm lub ncauj tsev menyuam qaum, lub xub pwg nyom thiab nraub qaum. Thiab yog tias tsuas yog thaum taug kev peb muaj peev xwm ua tau ntau dua los yog tsawg dua nrog peb lub cev, ces thaum khiav peb lub cev tso tseg.

Kev tawm dag zog

Dr. Shatto pom zoo kom muaj kev tawm dag zog tshwj xeeb uas ntxiv dag zog rau cov leeg qis thiab nruab nrab trapezius, cov leeg rhomboid, nrog rau cov leeg ntawm tus txha nraub qaum thiab ntawm lub hauv paus ntawm caj dab: thawb-ups, rub caj npab rov qab siv lub expander, "superman" hauv pem teb, thiab lwm yam.

Studholm pom zoo ua haujlwm ntawm serratus anterior cov leeg, uas khiav raws cov tav thiab hauv qab lub xub pwg hniav. Qhov nyuaj yog suav nrog cov leeg no hauv kev ua haujlwm yam tsis muaj cov leeg nqaij sab sauv, uas yog cov tseem ceeb (uas yog, lawv feem ntau siv).

Nws tseem yog ib qho tseem ceeb kom ntxiv dag zog rau cov leeg nqaij uas yuav tsis tso cai rau peb lub cev kom curl, thiab lub caj dab thiab lub xub pwg nyom - kom tas li ncab mus rau pem hauv ntej vim kev ua haujlwm ntev ntawm lub computer.

Peb kuj pom zoo kom koj saib cov yeeb yaj kiab nrog kev tawm dag zog rau sab nraub qaum thiab lub cev kom raug:

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