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فیزیوتراپی یا درمان توسط عوامل فیزیکی - تمرینات ایزومتریک گردن
 

تمرینات ایزومتریک گردن

نوشته شده توسط :گودرز م
سه شنبه 3 آذر 1388-12:16 ق.ظ

در این بخش چند تمرین مقدماتی برای بیمارانی که دچار دردهای گردنی ( آرتروز گردن )  می باشند میذارم امیدوارم که مورد استفاده دوستان قرار گیرد.

 

برای اطلاعات بیشتر به ادامه مطلب توجه فرمائید:

انجام این تمرینات در بیماران با نظر پزشک متخصص یا فیزیوتراپ انجام شود (بنا به شدت بیماری و وضعیت بیماری ممکن است تمرینات نیاز به تغییر داشته باشند) ، ولی در افرادی که احساس درد و نارضایتی در گردن و سایر اندامها ندارند با رعایت نکات مانعی ندارد.

تمرین شماره 1

بصورت نشسته لب تخت قرار گرفته ، سر و گردن را در وضعیت صاف نگه داشته ( سر مستقیم بدون خمیدگی به سمت جلو ، عقب یا طرفین) ، هر دو دست خود را جلو پیشانی قرار داده و در همان وضعیت اولیه گردن ( صاف و بدون خمیدگی ) سر را به دست و دست را به سر بدون ایجاد حرکت در گردن فشار دهید ، به مدت 5 شماره مکث کرده و به حالت اولیه بر گردید ، تمرین را 10 الی 15 مرتبه تکرار کرده و 3 بار در طول 24 ساعت انجام دهید.

تمرین شماره 2

بصورت نشسته لب تخت قرار گرفته ، سر و گردن را در وضعیت صاف نگه داشته ( سر مستقیم بدون خمیدگی به سمت جلو ، عقب یا طرفین) ، هر دو دست خود را پشت سر قرار داده و در همان وضعیت اولیه گردن ( صاف و بدون خمیدگی ) سر را به دست و دست را به سر بدون ایجاد حرکت در گردن فشار دهید ، به مدت 5 شماره مکث کرده  و به حالت اولیه بر گردید ، تمرین را 10 الی 15 مرتبه تکرار کرده و 3 بار در طول 24 ساعت انجام دهید.

تمرین شماره 3

بصورت نشسته لب تخت قرار گرفته ، سر و گردن را در وضعیت صاف نگه داشته ( سر مستقیم بدون خمیدگی به سمت جلو ، عقب یا طرفین) ، دست راست را بالای گوش راست  قرار داده و در همان وضعیت اولیه گردن ( صاف و بدون خمیدگی ) سر را به دست و دست را به سر بدون ایجاد حرکت در گردن فشار دهید ، به مدت 5 شماره مکث کرده  و به حالت اولیه بر گردید ، تمرین را 10 الی 15 مرتبه تکرار کرده و 3 بار در طول 24 ساعت انجام دهید.

تمرین شماره 4

بصورت نشسته لب تخت قرار گرفته ، سر و گردن را در وضعیت صاف نگه داشته ( سر مستقیم بدون خمیدگی به سمت جلو ، عقب یا طرفین) ، دست چپ را بالای گوش چپ  قرار داده و در همان وضعیت اولیه گردن ( صاف و بدون خمیدگی ) سر را به دست و دست را به سر بدون ایجاد حرکت در گردن فشار دهید ، به مدت 5 شماره مکث کرده  و به حالت اولیه بر گردید، تمرین را 10 الی 15 مرتبه تکرار کرده و 3 بار در طول 24 ساعت انجام دهید.

نکات :

  • هر یک از تمرینات را کامل انجام داده و سپس  به تمرین شماره بعد بپردازید. ( ابتدا تمرین شماره 1 را 10 الی 15 مرتبه تکرار کنید وبعد تمرین شماره 2 را انجام دهید )
  • بین هر یک از تمرینات 30 ثانیه الی 1 دقیقه استراحت کنید.
  • در تمرینات ، فشار وارده به گردن ملایم و سر وگردن هیچگونه حرکتی نخواهد داشت. (به صورت ایزومتریک)
  • ممکن است در روزهای اولیه تمرین به علت عدم آمادگی عضلات احساس ناراحتی (درد مختصر) در ناحیه گردن وشانه ها ایجاد شود که با ادامه حرکات در روزهای آتی برطرف خواهد شد.





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