Odee: Roger Morrison
OfbọChị Okike: 6 Septemba 2021
DatebọChị Mmelite: 1 Novemba 2024
Anonim
20 min Full Body Stretch for Flexibility, Pain Relief & Recovery. Stretching for beginners.
Vidio: 20 min Full Body Stretch for Flexibility, Pain Relief & Recovery. Stretching for beginners.

Ndinaya

Omume maka ndị na-ehi ụra ga-eme ugboro abụọ kwa ụbọchị, kwa ụbọchị, ha na-enye aka iji meziwanye ahụ mmadụ, gbochie mfu anụ ahụ ma jigide mmegharị nkwonkwo. Na mgbakwunye, mmega a na - emekwa ka mgbasa ọbara dịkwuo mma site na igbochi ọnya decubitus, nke a na - akpọ bedores.

Na mgbakwunye na mmega ahụ, ọ dịkwa mkpa na onye na-ehi ụra na-eme mmega iku ume, ebe ọ bụ na ha na-enyere aka ịnọgide na-arụ ọrụ nke akwara iku ume ma hụ na ume ume dị ukwuu, na-eme ka onye ahụ na-eku ume nke ọma ma nwee ụkwara dị irè karị, ma ọ bụrụ na ha chọrọ iji chụpụ phlegm, dịka ọmụmaatụ.

Emega ga-eme nwayọ nwayọ ma kwanyere oke onye ọ bụla ugwu. Dị ka o kwesịrị, ndị ọkachamara na-atụ aro mmega ahụ, ọkachasị onye na-agwọ ọrịa anụ ahụ.

1. Mmega ahụ mmega ahụ

Greatfọdụ mmemme dị mma iji kwado mmeghari nke onye na-ehi ụra na iwusi akwara ike bụ:


Kwụ na ụkwụ

  1. Ka onye ahụ dina n’azụ, gwa ha ka ha bugharịa nkwonkwo ụkwụ ha, site n’otu akụkụ gaa n’akụkụ wee site n’elu ruo n’ala, dị ka a ga - asị na ha na - eme ije ‘ballerina’. A ga-emerịrị mmegharị ọ bụla ugboro atọ na ụkwụ ọ bụla;
  2. Gha ụgha n’azụ ya, onye ahụ kwesịrị ịkwatu ma gbatịa ụkwụ ya ugboro atọ n’ahịrị, ya na ụkwụ nke ọ bụla;
  3. Dina n'azụ gị na ụkwụ gbagọrọ agbagọ. Mepee ma mechie ụkwụ, na-emetụ ma gbasaa otu ikpere site na nke ọzọ;
  4. Na afọ gị, ma ụkwụ gị kwụ ọtọ, bulie ụkwụ gị elu, na-edebe ikpere gị;
  5. Na afọ gị ma ụkwụ gị kwụ ọtọ, meghee ma mechie ụkwụ gị, na mpụga akwa ahụ, na-agbaghị ụkwụ gị ụkwụ;
  6. Bend ụkwụ gị ma gbalịa bulie isi gị n'elu akwa, ugboro 3 n'usoro.

Uwe aka na aka

  1. Mepee ma mechie mkpịsị aka gị, mepee ma mechie aka gị;
  2. Kwado ikpere aka gị n'elu ihe ndina ma mee ka aka gị elu na ala na site n'akụkụ ruo n'akụkụ;
  3. N'ogige aka gị, na-anwa itinye aka gị n'ubu gị, ugboro 3 n'usoro, jiri ogwe aka ọ bụla;
  4. Were ogwe aka gị kwụ ọtọ, bulie ogwe aka gị elu n’akwụghị ikpere gị;
  5. Debe ogwe aka ahụ ma gbatịa ya na ahụ ma mee mmegharị nke imeghe ma mechie ogwe aka, dọrọ ogwe aka ahụ n'elu akwa;
  6. Ghichaa ubu ka ị na-ese nnukwu okirikiri na mgbidi.

Guidelinesfọdụ ụkpụrụ nduzi ndị dị mkpa bụ ịmeghachi usoro omume ahụ ugboro abụọ ruo ugboro atọ, yana nkeji oge 1 ruo 2 izu ike n'etiti ha na ịmeghachi 1 ruo ụbọchị 3 n'izu, yana opekempe nke 48 awa ezumike n'etiti oge.


Enwere ike ịnweta ihe ndị dị mfe dịka karama mmiri zuru ezu, akpa aja, osikapa ma ọ bụ nkwakọ ngwaahịa iji mee ka mmega ahụ dịkwuo elu, na-enye aka na oke akwara.

2. Omume iku ume

Ọ bụrụ na onye na-ehi ụra nwere ike ibili n’elu akwa, ọ nwere ike ịrụ ọrụ iku ume a mgbe ọ nọ ọdụ n’elu àkwà ma ọ bụ guzoro ọtọ. Ihe omume ndị a bụ:

  1. Tinye aka gị na afọ gị ma kuo ume nwayọ, ka ị na-elele mmegharị ahụ na aka gị;
  2. Were iku ume miri emi were were nwayọ jiri ọnụ gị mee ‘pout’ ugboro ise n’usoro;
  3. Ikuku ume nke ukwuu mgbe ị na-eweli aka gị elu ma na-ahapụ ikuku mgbe ị na-agbada aka gị. Iji mee ka ọ dịkwuo mfe ị nwere ike ime ya na otu ogwe aka n'otu oge;
  4. Gbatịa aka gị n'ihu ma metụ aka gị aka. Ikuku ume nke ukwuu mgbe ị na-emepe ogwe aka gị n'ụdị obe. Hapụ ume mgbe ị na-emechi aka gị ma metụ aka gị aka ọzọ, ugboro 5 n’ahịrị.
  5. Jupụta ọkara otu lita karama mmiri ma debe ahịhịa. Buruo mmiri nke ukwuu ma hapụ ikuku site na ahịhịa, na-eme afụ mmiri, ugboro 5 n’usoro.

Ndị a bụ ụfọdụ ihe atụ nke omume. A na-atụ aro ka physiotherapist gosipụtara omume ndị ahụ mgbe niile, dị ka mkpa onye ọ bụla si dị, ọkachasị mgbe mmadụ enweghị ike ịme mmegharị naanị n'ihi enweghị ike na mọzụlụ ma ọ bụ mgbe enwere mgbanwe ngbanwe akwara, dịka nwere ike ime ma ọrịa strok, myasthenia ma ọ bụ quadriplegia, dịka ọmụmaatụ.


Mgbe ikwesighi ime mmemme

A machibidoro ime ihe omume mgbe mmadụ na-ehi ụra:

  • I riri nanị n'ihi na ị nwere ike ịrịa ọrịa;
  • Ka were ọgwụ ụfọdụ nke na-akpata ụra;
  • Have nwere ahụ ọkụ, n'ihi na mmega ahụ nwere ike ime ka ọnọdụ okpomọkụ dịkwuo elu;
  • Have nwere ọbara mgbali elu ma ọ bụ nke anaghị achịkwa, n'ihi na ị nwere ike ibili karịa;
  • Mgbe dọkịta anaghị enye ikike maka ihe ndị ọzọ.

Mmadu kwesiri igbali ime mmega ahu na ututu, mgbe onye ahu noo anya ma oburu na nsogbu a rituo n’oge mmega ahu, mmadu aghakwusi mmeghari ahu ma megharia mmeghari iku ume mbu rue mgbe nsogbu a ghaloghachi.

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