Haere ki roto i tētahi whare takaro tinana, tera pea ka kite koe i tētahi e hikoi whakamuri ana i runga i te mīhini oma, e takahuri whakamuri ana rānei i runga i tētahi mīhini porowhita. Ahakoa ka mahi ētahi tāngata i ngā mahi whakakorikori tinana hei wāhanga o te kaupapa whakaora tinana, ka mahi pea ētahi hei whakapai ake i tō rātou hauora tinana me te hauora whānui.
"Ki taku whakaaro he mea whakamiharo te whakauru i ētahi nekehanga whakamuri ki roto i tō rā," te kī a Grayson Wickham, he kaiwhakaora tinana i Lux Physical Therapy and Functional Medicine i te Tāone o Niu Ioka. "He nui te noho a te tangata i ēnei rā, ā, kāore he nekehanga o ngā momo katoa."
He nui ngā rangahau kua oti mō ngā painga pea o te "hīkoi whakamuri," he kupu whānui mō te hīkoi whakamuri. E ai ki tētahi rangahau o Poutū-te-rangi 2021, ko ngā kaiuru i hīkoi whakamuri i runga i te mīhini oma mō te 30 meneti i ia wā mō ngā wiki e whā i piki ake ai tō rātou taurite, te tere hīkoi, me te hauora manawa.
E ai ki ngā tohunga me āta haere koe ina tīmata koe ki te hikoi whakamuri. Ka taea e koe te tīmata mā te mahi i tēnei mō te rima meneti, ētahi wā i te wiki.
Hei tāpiritanga, e ai ki tētahi whakamātautau haumanu, i ngaro te ngako o te tinana i tētahi rōpū wāhine, ā, i whakapai ake i tō rātou hauora manawa-ā-roto i muri i tētahi kaupapa e ono wiki te roa o te oma me te hikoi whakamuri. I whakaputaina ngā hua o te whakamātautau i roto i te putanga o Paenga-whāwhā 2005 o te International Journal of Sports Medicine.
E whakaatu ana ētahi rangahau ka taea e te nekehanga whakamuri te āwhina i te hunga e pāngia ana e te osteoarthritis turi me te mamae tuara mau tonu, me te whakapai ake i te haere me te taurite.
Ka taea hoki e te hikoi whakamuri te whakakoi i tō hinengaro, me te āwhina i a koe kia arotahi ake, nā te mea me mataara ake tō roro i a koe e neke ana i tēnei ara hou. Nā tēnei take, me te mea hoki ka āwhina te nekehanga whakamuri i te taurite, ko te tāpiri i ētahi hikoi whakamuri ki roto i tō mahinga o ia rā he tino whai hua mō ngā kaumātua, e ai ki tētahi rangahau i te tau 2021 mō ngā tūroro whiu mau tonu.
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Hurihia ngā uaua e whakamahia ana e koe
He aha te take he tino āwhina te neke whakamuri? "I a koe e taraiwa whakamua ana, he nekehanga e whakamahia ana e te uaua o te hope," te kī a Landry Estes, he tohunga whakapakari tinana whai tiwhikete i College Station, Texas. "Ki te hikoi whakamuri koe, he hurihanga tūranga, kei te wera ō uaua waewae, ā, kei te toronga turi koe."
Nō reira, kei te whakangungu koe i ngā uaua rerekē, he mea whai hua tonu tēnei, ā, ka hanga kaha anō hoki. "Ka taea e te kaha te wikitoria i ngā hapa maha," te kī a Estes.
Kei te neke haere tō tinana i tētahi ara rerekē. I kī a Wickham ko te nuinga o te tangata e noho ana, e neke ana i te papa sagittal (te nekehanga whakamua me te nekehanga whakamuri) i ia rā, ā, tata tonu ka nekehia e rātou i te papa sagittal whakamua.
"Ka urutau te tinana ki ngā tū, ngā nekehanga me ngā tū e tino mahia ana e koe," te kī a Wickham. "Ka puta te taumahatanga o te uaua me te hononga, ka puta te utu o ngā hononga, ka hua ake te pakaru me te haehae o ngā hononga, ā, muri iho ka mamae me te whara." Ka mahia tēnei e tātou i roto i ā tātou mahi o ia rā. Mēnā he nui ake te whakakori tinana e tāpirihia ana e koe ki te whare takaro, ka pai ake mō tō tinana."
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Me pēhea te tīmata i te whanonga hikoi whakamuri
Ehara i te mea hou ngā hākinakina tawhito. Mō ngā rautau, kua hoki whakamuri te iwi Hainamana mō ō rātou hauora tinana me te hinengaro. He mea noa anō hoki te hoki whakamuri i roto i ngā hākinakina – whakaarohia ngā kaitākaro whutupaoro me ngā kaiwhakawa.
Tērā anō ngā reihi e oma ana, e hikoi whakamuri ana, ā, ko ētahi tāngata e oma whakamuri ana i ngā huihuinga rongonui pērā i te Boston Marathon. I mahi a Loren Zitomersky i tēnei i te tau 2018 hei kohi moni mō ngā rangahau mate haurangi, hei ngana hoki ki te wawahi i tētahi rekoata o te ao. (I mahi ia i te tuatahi, engari kāore i te tuarua.)
He māmā noa te tīmata. Pērā i ngā mahi whakakori tinana hou katoa, ko te mea nui ko te āta haere. E ai ki a Wickham ka taea e koe te tīmata mā te hikoi whakamuri mō te rima meneti, i ētahi wā i te wiki. Mēnā rānei, hikoi whakamuri mō te 20 meneti, me te 5 meneti whakamuri. I te wā e taunga ana tō tinana ki te nekehanga, ka taea e koe te whakanui ake i te wā me te tere, te whakamātau rānei i tētahi nekehanga uaua ake pērā i te hikoi whakamuri me te noho piko.
"Mēnā he taitamariki koe, ā, he auau tō whakakori tinana, ka taea e koe te hikoi whakamuri mō te roa e hiahia ana koe," te kī a Wickham. "He tino haumaru tēnei ina takitahi."
Waitohu mō te raupapa pānui Hauora Hauora Engari Pai Ake a CNN. Mā tā mātou aratohu wāhanga e whitu koe e āwhina ki te whai i tētahi mahinga hauora, me te tautoko a te tohunga.
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Te whiriwhiri i ngā mīhini o waho me ngā mīhini oma
Ko te hikoi whakamuri me te tō i te reti reti tētahi o ngā mahi tino pai a Estes. Engari e ai ki a ia he pai hoki te hikoi whakamuri mēnā ka kitea e koe he mīhini oma e hikoi aunoa ana. Ahakoa he kōwhiringa te mīhini oma hiko, he pai ake te oma i raro i tō ake kaha, e ai ki a Estes.
Ko tētahi atu kōwhiringa ko te hikoi tawhito i waho, ā, e taunaki ana tētahi Wickham. "Ahakoa he rite te hikoi ki te mīhini oma, kāore i te tino tūturu. Hei tāpiri, tera pea ka hinga koe. Ki te hinga koe i waho, he iti ake te mōrearea."
Ka whakamātau ētahi tāngata i te eke pahikara whakamuri i runga i ngā taputapu whakapakari tinana pēnei i ngā mīhini porowhita hei whakapai ake i tō rātou hauora me te hauora whānui.
Ki te hiahia koe ki te hikoi i runga i te mīhini oma, ina koa he mīhini hiko, hopukia ngā ringaringa ka whakatakoto i te tere ki te tere puhoi. Ina taunga koe ki tēnei nekehanga, ka taea e koe te tere ake, te whakanui ake i te pikinga, me te tuku i ngā ringaringa.
Ki te hiahia koe ki te whakamātau i waho, whiriwhiria tuatahi he wāhi kāore e mōrearea, pērā i te wāhi tarutaru i roto i te pāka. Kātahi ka tīmata tō haerenga tawhito mā te pupuri i tō mahunga me tō uma kia tika, me te hurihuri mai i tō māhunga nui ki tō rekereke.
Ahakoa me titiro whakamuri koe i ētahi wā, kaua e mahi tonu i tēnei mahi, nā te mea ka whakapohehe i tō tinana. Ko tētahi atu huarahi ko te hikoi tahi me tētahi hoa e hikoi whakamua ana, ā, ka mahi hei kanohi mōu. I muri i ētahi meneti, whakawhitihia ngā tūranga kia whai hua ai hoki ō hoa.
"He mea whakamiharo te kaha ki te mahi i ngā momo whakangungu katoa," te kī a Wickham. "Ko tētahi o aua mahi ko ngā mahi whakamuri."
Kaiwhakaputa:
Wā tuku: Mei-17-2024
