Tikanga Mīhini Hoe: Te Āhua Tika hei Ārai i te Mamae o te Tuara

Ngā Wāhanga E Whā o te Āhua Tika o te Hoe

E whā ngā wāhanga o ia whiunga i runga i te mīhini hoe. He mea nui te mārama ki ngā whakaritenga koiora-mīhini o ia wāhanga hei pupuri i te haumaru o te tuaiwi me te whakapiki i te kaha whakaputa.

Tūnga Hopu

Ko te hopu ko te tūranga tīmatanga i mua o te reti, kei reira ngā waewae poutū, kei te toro tika ngā ringa ki mua, ā, kei te hono te kakau ki te teitei o te waewae. Ka mau tonu te tuaiwi i te tūranga kūpapa—he rārangi tika mai i te wheua hiku mā te tihi o te upoko. Ka noho marino ngā pakihiwi, ā, kei mua paku i ngā hope. Ka pēhi ōrite ngā waewae ki ngā papa waewae me ngā whitiki e mau ana i te wāhanga whānui rawa o te waewae.

Te pūwāhi tirotiro haumaru matua:Kaua te tuara o raro e porotaka i te wā e hopu ana. Ko te tū porotaka o te hope i tēnei tūranga ka pēhia te porowhita o muri o ngā kōpae intervertebral i mua i te tīmatanga o te pana. Ko ngā kaiwhakamahi he iti te ngāwari o ngā uaua o muri me noho teitei ake, kaua e akiaki i ngā pakihiwi ki mua kia tae atu ki te hopu roa.

Wāhanga Puku

Ka tīmata te wāhanga taraiwa mā te toronga o te waewae. Ka pēhia e ngā uaua o te hope me te hope ngā papa waewae, ka panaia te nohoanga ki muri. Ka noho tika tonu ngā ringa, ā, ka tautokona te uho i a ngā waewae e mahi ana i te mahi tuatahi. Ina tae ngā waewae ki te toronga tata ki te 80 ōrau, ka uru te uho, ā, ka piu te tinana o runga mai i te 11 karaka ki te 1 karaka. Ka tōia e ngā ringa te kakau ki te sternum o raro hei nekehanga whakamutunga.

Te pūwāhi tirotiro haumaru matua:Mā te piko wawe o te ringa, te tūpono wawe rānei o te tuara, ka tukuna te kawenga mai i ngā waewae ki te tuaiwi hope. Mēnā ka piko ngā ringa i mua i te mutunga o te toronga o ngā waewae, kei te tō te kaihoe ki te tuara, kaua ki te taraiwa ki ngā waewae. Ko tēnei hapa te tino take o te mamae o te tuara o raro i roto i ngā kaihoe whakangahau.

Tūnga Whakaoti

I te mutunga, ka totoro katoa ngā waewae, ka pā te kakau ki te sternum o raro, kei muri ngā pakihiwi i ngā hope, ā, ka piko ngā tuke i te 45 nekehanga pea. Ka noho papatahi te ringaringa puta noa i te mutunga—mā te piko o te ringaringa kia toro atu ki muri ka puta he taumahatanga e piki ake ana i te ringaringa ki roto i te whitiki pakihiwi. Ka noho piko te tuara o te tinana i te 10-15 nekehanga mai i te poutū, kaua e takoto katoa.

Te pūwāhi tirotiro haumaru matua:Mā te piko rawa i te mutunga (neke atu i te 20 nekehanga) ka totoro rawa te tuaiwi hope i raro i te taumaha. Kāore te piko tāpiri e whakanui ake i te putanga mana nā te mea kua totoro katoa ngā waewae. Ka tāpiri noa i te taumahatanga pēhi koretake ki te tuara o raro.

Wāhanga Whakaora

Ka hurihia te raupapa taraiwa e te wāhanga whakaora. Ka toro atu ngā ringa ki mua i te tuatahi, ka panaia te kakau kia matara atu i te sternum. Ka piu whakamua te tinana o runga ki runga i ngā hope. Ka piko ngā turi i te whakamutunga, ka nekehia te nohoanga ki mua ki te tūranga hopu. E rua pea te roa o te whakaora i te taraiwa i ngā tere whiu ngawari, ka hangaia he ōwehenga taraiwa-ki-whakaora 1:2.

Te pūwāhi tirotiro haumaru matua:Mā te pupuhi i te reti—te tuku i ngā turi kia piko me ngā ringa e mau tonu ana i te kakau—ka tangohia te taumahatanga mai i te uho, ā, ka akiaki i te tuara o raro ki te whakahaere i te whakahekenga. Me neke ngā ringa i ngā turi i mua i te ara ake o ngā turi. Ko tētahi mahi noa hei ārai i tēnei ko te whakamutu i te mutunga mō te 2 hēkona me ngā ringa e totoro katoa ana i mua i te tuku i ngā turi kia whati.

Wāhanga	Mahi Matua	Hapa Noa	Mōrearea Tuaiwi
Hopu	Tū poutū ngā waewae, tū kore te tuaiwi, totoro ngā ringa	Tua raro porowhita	Te taumahatanga o te kōpae porowhita
Tīmatanga taraiwa	Waewae pana, ringa tika, uho tautoko	Te tōia wawe o te ringa, te huri whakamuri rānei	Te taumahatanga pēhanga o te hope
Whakamutunga o te taraiwa	Te piu o te uho, te tō o te ringa, te kakau ki te sternum	Te piko rawa atu i tua atu i te 20 nekehanga	Te toronga nui o te hope
Whakaora	Ngā ringa ki waho, te tinana ki runga, ko ngā turi ki raro i te piko	Te pupuhi i te kiriata	Te ngaronga o te taumahatanga matua

Ngā Hapa Puka Hoe Noa e Whakapouri ai te Tuara

Te Toia o te Ringa i te Wā o Mua

Ka puta te tōia wawe o te ringa ina piko ngā tuke o te kaihoe i mua i te toronga katoa o ngā waewae. Mā tēnei hapa ka nekehia te kawenga mahi mai i ngā uaua waewae nui ki ngā uaua tuara me ngā uaua ringa iti, ka piki ake te kawenga tuaiwi mā te 20-30 ōrau mō ia whiunga. Ka rongo te kaihoe i tēnei hei ngenge tuara i roto i ngā meneti 10-15 tuatahi o te wā whakangungu. Ko te whakatikatika ko te tohu hinengaro "ngā ringa pērā i ngā taura" i roto i te 80 ōrau tuatahi o te taraiwa, kia taea ai e ngā waewae te whakaoti i tā rātou toronga i mua i te whakauru atu ki te tinana o runga.

Tua o raro porowhita i te hopunga

Ka puta te tū porotaka o te hope i te hopunga ina toro rawa te kaihoe ki mua me ngā pakihiwi, ka kukume i te hope ki te taha whakamuri. Ko te take matua ko te iti o te ngāwari o ngā uaua o te hope, kaua ko te nekehanga ā-tauira. Ina kore e taea e ngā uaua o te hope te whakauru i te piko whakamua, ka huri whakamuri te hope, ā, ka whakatikatika te tuaiwi hope mā te piko. Ko te otinga ko te whakaiti i te toronga whakamua i te hopunga kia mau tonu rā anō te tuaiwi kūpapa, kātahi ka whakapai ake i te ngāwari o ngā uaua o te hope mā roto i ngā mahi totoro motuhake.

Te Ako Nui i te Mutunga

Mā te piko whakamuri i tua atu i te 15-20 nekehanga i te tūranga mutunga ka noho te tuaiwi hope ki te toronga nui i raro i te kawenga katoa mai i te taraiwa waewae. He maha ngā kaihoe e whakapono ana ka nui ake te mana o te piko nui, engari kua oti kē te toronga o ngā waewae i tēnei wā. Kāore te piko tāpiri e tāpiri i tētahi painga ā-tinana. Ko te whakatikatika ko te whakawhāiti i te piu o muri ki te wāhi e noho tonu ai ngā pakihiwi i muri i ngā hope engari ka noho tonu te whare rara ki runga ake i te hope.

Te Whakatū i te Mīhini Hoe mō te Haumaru o te Tuaiwi

Ka pā tika te whakarerekētanga o te papa waewae ki te tūranga o raro o te tuara i te wā e whiua ana. Me whiti ngā whitiki papa waewae ki te wāhanga whānui rawa o te waewae, kaua ki ngā māikuku, ki te āwhata rānei. Ki te iti rawa te waewae e herea ana ki te papa waewae, ka nui rawa te piko o ngā pona waewae i te hopunga, ka taea te neke i te tibia ki mua, ka kukume hoki i te hope ki te taha whakamuri. Ki te teitei rawa te waewae e herea ana, ka whakaitihia te pai o te whakawhiti mana.

Ka pā te tautuhinga ārai i te mahi a te waka ki te tikanga o te whiu. Mā te tautuhinga ārai i waenga i te 3 ki te 5 i runga i te tauine 1 ki te 10 ka pai te taurite i waenga i te ātete me te tiaki i te āhua mō te nuinga o ngā kaiwhakamahi. Ka whakanui ake ngā tautuhinga ārai teitei ake (7-10) i te kaha e hiahiatia ana mō ia whiu, ka akiaki i te urunga wawe o te tuara me te kukume ringa i te mea e kaha ana te kaihoe ki te wikitoria i te ātete hau. Ka taea e ngā tautuhinga iti ake te tere whiu teitei ake e wero ana i te manawanui o te ngākau me te kore e taumaha rawa te tuaiwi.

Ka pā te pēhanga o te kakau ki te āhua o te tuara o runga me te pakihiwi. Mēnā ka mau rawa te kakau, ka puta he pēhanga e haere ana i roto i ngā ringaringa, ngā tuke, me ngā pakihiwi ki roto i te trapezius o runga. Me noho te kakau ki roto i ngā maihao, me ngā koromatua e noho ana ki runga, kaua e takai ki te pae. Me noho papatahi ngā ringaringa i te roanga o te whiunga—mā te piko o ngā ringaringa ki runga i te mutunga ka whakaiti i te whakawhiti mana, ā, ka whakauaua hoki ngā piko o te ringaringa.

Ngā Rautaki Whakauru Matua mō te Tiakitanga o te Tuara

Mā te tautoko i te uho i te roanga o te hoe ka puta he pēhanga i roto i te puku e whakau ana i te tuaiwi hope mai i roto. Me mau te uho i te 30 ōrau o te whakahekenga tūao mōrahi puta noa i te huringa katoa o te hoe—me te whakangā i te hopunga, te pupuri i te pana i te wā e hoe ana, me te pupuri i te wā e ora ana. Mā te tuku i te taumahatanga o te uho i te hopunga ka nui ake te tūponotanga o te piko o te tuaiwi.

Mā te tauira manawa ka tautoko i te whakauru o te uho. Whakapūha manawa i te wā whakaora i a te tinana e neke whakamua ana ki te hopu. Whakapūha manawa i te wā taraiwa i a ngā waewae e pana ana. Mā te pupuri i te manawa i te wā taraiwa ka piki ake te pēhanga o roto i te puku engari kaua e neke atu i te 2-3 hēkona mō ia whiu. Mā te manawa papaku me te kore whakauru o te uho ka kore he tautoko uaua o te tuaiwi i te wā e tino taumaha ana te whiu.

E ai ki teTe Kaunihera o Amerika mō te Whakakorikori Tinana, mā te whakangungu pumau o te uho ka whakapai ake i te ōhanga hoe mā te 8-12 ōrau mā te whakaiti i te nekehanga tuaiwi koretake e moumou ana i te kaha, e whakapiki ana hoki i te tūponotanga whara. Ko ngā kaihoe e whakauru ana i te 10 meneti o te mahi matua motuhake i mua i ia wā, e whakaatu ana i te 40 ōrau te iti ake o ngā mamae tuara i roto i ngā wiki 12, ki te whakaritea ki te hunga e hoe ana me te kore e whakahohe i te uho i mua.

Te Tikanga Whakamahana i mua i ngā Wā Hoe

Mā te whakamahana-whakatere motuhake mō te hoe waka ka whakarite i te tuaiwi mō te huringa piko-toro o te whiu. Mā te whakamahana hihiri e 5 meneti i mua i te pā ki te mīhini ka whakaiti i te tūponotanga whara mā te whakanui ake i te rere o te toto ki ngā kaiwhakaara tuaiwi me te whakapai ake i te nekenekehanga o te hope:

1. Ka totoro te ngeru-kau— 10 ngā huringa o te piko me te toronga o te tuaiwi i ngā ringa me ngā turi
2. Ngā nekehanga piko o te hope— 30 ​​hēkona mō ia taha hei whakatuwhera i te mua o te hope, hei whakaiti i te piko o te hope i te hopunga
3. Ngā hurihanga o te uma— 10 ia taha i a koe e tū ana i te tūranga whā-whā hei whakapai ake i te nekenekehanga o te tuara o runga
4. Ngā tūnga waewae— 10 ngā nekehanga whakamua-whakamuri mō ia waewae hei whakahohe i ngā uaua o te hope
5. Ngā piriti o te puku— 10 ngā whakahōungatanga hei whakahohe i ngā uaua o te hope mō te tīmatanga o te taraiwa waewae

Whai muri i te whakamahana hihiri, hoehia kia 3-5 meneti i te tere whiu 16-18 meneti meneti me te iti o te ātete (whakaiti i te ātete 1-2) hei whakarite nekehanga. Kia arotahi ki te raupapatanga o te taraiwa waewae i roto i ēnei whiu tikanga. He rangahau tata nei i roto iTe Pukapuka Whakaora Tinana Orthopedic me ngā Hākinakinai kitea ko ngā tikanga whakamahana hihiri ka whakaiti i te maha o ngā whara hope mā te 30-50 ōrau i roto i ngā hākinakina piko auau ina mahia i mua i ia wā whakangungu.

Te Kōwhiri i te Mīhini Tika mō te Whakangungu Hoe Haumaru

Ka pāngia te ngāwari o te pupuri i te tikanga tika e te hoahoa o ngā mīhini hoe. Mā ngā mīhini he ātete maeneene, he ōrite hoki ka taea e te kaihoe te arotahi ki te raupapatanga me te kore e whawhai ki ngā tauira kukume koretake. Ka tukuna e ngā kaihoe ātete aukume te pihi kume tino ōrite puta noa i te roanga o te whiu katoa, e āwhina ana i ngā tīmatanga ki te whakawhanake i te raupapatanga pono o te waewae-matua-ringa. Me tika ake te tere o ngā kaihoe ātete hau nā te mea ka piki ake te ātete i te kaha o te whiu.

Ka pā te hoahoa o te nohoanga me te reera ki te pumau o te hope i te wā e reti ana. Mā te nohoanga pumau e kore e wiri ki te taha ka taea te noho papatahi o te hope puta noa i te whiunga, ka mau tonu te tūnga o te tuaiwi. Ka taea e ngā mīhini he reera reti roa te whakauru i ngā kaiwhakamahi roa ake me te kore e akiaki i a rātou ki te pēhi nui i te hopunga. Mō ngā kaiwhakamahi e hiahia ana ki ngā mīhini hoe i hangaia me ngā reera reti maeneene, pumau me te ātete aukume, hau rānei ka taea te whakarite, ko teKohinga mīhini hoe TAIKEEkei roto ko ngā kōwhiringa e tika ana mō te whakamahi kāinga me te whakamahi arumoni.

Whakatau: Te Tikanga Whakanui i te Kaha mō te Hauora o te Hoe Waenga

Mā te tikanga tika o te mīhini hoe ka noho haumaru te tuaiwi hope, me te tuku hoki i ngā whakapainga haere tonu o te kaha me te hauora o te ngākau. Me noho aunoa te ture raupapatanga waewae-matua-ringa i mua i te whakanui ake i te tere whiu, i te ātete rānei. Ko ngā kaihoe e whakawhanake ana i tēnei raupapatanga mai i tā rātou wā tuatahi ka karo i ngā tauira utu e arahi ana ki ngā whara tuara nui rawa atu i roto i ngā marama me ngā tau o te whakangungu.

E toru ngā pūwāhi tirotiro e kore e taea te whiriwhiri hei tiaki i te tuara i ia whiunga: ko te tuaiwi kūpapa i te hopunga, ko ngā ringa he tika i te 80 ōrau tuatahi o te taraiwa, ā, kāore he toronga nui i te mutunga. Mā te tuhi i tētahi ataata taha-koki o ētahi whiunga me te arotake i aua mea ki ēnei pūwāhi tirotiro e toru ka puta he urupare whaitake. Ko te whakatikatika e hangai ana ki te tohu—ko te whakahoki anō i "waewae, uho, ringa" i te wā e taraiwa ana me te "ringa, uho, waewae" i te wā e whakaora ana—ka āwhina i te hanga i te tikanga raupapatanga kia aunoa ra ano.

Ngā Pātai Auau mō te Puka Hoe me te Mamae Tuara