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فیزیوتراپی یا درمان توسط عوامل فیزیکی - تمرینات هیدروتراپی
 

تمرینات هیدروتراپی

نوشته شده توسط :گودرز م
یکشنبه 24 آبان 1388-01:10 ق.ظ

در این بخش چند تمرین برای کاهش درد و تقویت ماهیچه ها در آب برای اطلاع دوستان میذارم که معمولا این حرکات در استخرهای عادی قابل اجراست. امیدوارم استفاده لازم را ببرید.

 

برای اطلاعات بیشتر به ادامه مطلب توجه فرمائید :

هید روتراپی:  قبل از این گفته می شد که هرگونه معالجه و مداوا به كمك آب را می توان هیدروتراپی دانست.

ولی امروزه اعتقاد بر این است:  هیدروتراپی اغلب به شیوه ای از معالجه گفته می شود كه در آن اجرای حركات و نرمشهای خاص در آب مورد نظر باشد. اساس این نوع معالجه سبك شدن بدن هنگام غوطه وری در آب است و به همین دلیل است كه بیمار قادر است با صرف نیروی كمتر عضلات و اندامهای خود را به حركت در آورد و همچنین  چون فشار بدن روی مفاصل كاهش می یابد در اجرای حركات نیز درد كمتری احساس می شود. علاوه بر اینكه آب با خاصیت نشاط انگیزی و فرح بخشی كه دارد ، شوق لازم برای تمرین تكرار و اجرای حركات را ایجاد می کند.

 هیدروتراپی 2 نوع است:

1- هیدروتراپی عمومی 2-  هیدروتراپی عضوی

در هیدروتراپی عمومی : به طور معمول تمام بدن ( به جز سر و گردن ) بیمار در آب قرار می گیرد.

در هیدروتراپی عضوی: فقط همان عضوی كه دچار ضایعه شده است در آب قرار می گیرد.

در هیدروتراپی ، یك قسمت یا تمام بدن (بستگی به مورد دارد) به دفعات گرم و سرد می شود با این كار گردش خون در عروق تسهیل می گردد. هیدروتراپی به روشهای مختلفی اجرا می شود. درهیدروتراپی به كمك دوش از سوراخهای ریز آن آب با فشار به اعضاء و اندامها برخورد می کند و باعث تحریك اعصاب ، حركات عضلات و تسهیل جریان خون در عروق می شود و در جکوزی با قرار دادن عضو در مقابل فشار آب میتوان ضمن ایجاد موارد فوق به کاهش درد عضو و رفع خستگی ناشی از فشار تمرینات ورزشی بهره برد.

چندین تمرین برای دردهای مفصلی و عضلانی دراستخر :

تمرین (1)

 

 

این حركت در محل كم عمق استخر در جایی كه آب تا ناحیه سینه قرار دارد،انجام شود. حركات با تكیه دادن بدن به دیوار استخر آغاز می شود و همزمان با راه رفتن موزون در آب دستها حول محور شانه از عقب به حركت در می آید که ضمن افزایش جریان خون بدن را برای سایر تمرینات آماده می سازد.

تمرین (2)


شخص در حالی كه یك پای خود را ثابت نگه می دارد ، پای دیگر را به اندازه نیم متر به جلو می برد و سپس به حالت اول خود باز می گرداند و  با پای دیگر حرکت را ادامه می دهد. این حرکت ضمن تقویت ماهیچه جلو ران (همسترینگ) باعث از بین رفتن تدریجی محدودیت مفاصل لگن خواهد شد.

تمرین (3)



شخص در حالی كه یك پای خود را ثابت نگه می دارد، پای دیگر را به اندازه نیم متر به عقب می برد و سپس به حالت اول خود باز می گرداندو این حرکت را با پای دیگر ادامه میدهد. این حرکت باعث تقویت عضلات پشت ران گردیده و درد و محدودیت را در این مفصل تدریجا از بین خواهد برد. 

تمرین (4) 



شخص در حالت ایستاده دو دست را بر دیوار استخر تكیه داده ، سپس یك پا را از عقب به اندازه یك زاویه 90 درجه بالا می آورد. در این حالت پا بعد ازطی یک نیم دایره به حالت اول برمی گردد. این حرکت باعث کشش در تاندونهاو ماهیچه اندام تحتانی بخصوص ران و ساق گردیده و درد و محدودیت را در مفاصل لگن و تا حدودی کمر از بین خواهد برد.

تمرین (5)



شخص با حالت ایستاده دو دست را بر دیواره استخر تكیه داده سپس یك پا را از ناحیه زانو خم كرده و به طرف بالا می آورد و سپس در همان حال آن را صاف می كند و به جای اول خود باز می گرداند و همین عمل را با پای دیگر نیز تکرار میکند. این حرکت باعث کاهش درد و محدودیت در مفصل زانو و تقویت عضلات همسترینگ خواهد شد.

تمرین (6)



شخص در محل كم عمق استخر قرار می گیرد و در حالی كه یك پا ثابت می ماند پای دیگر از زانو خم شده و بعد از تشكیل یك زاویه قائمه مجددا" راست شود و به جای اول خود بازمی گردد و همین عمل در مورد پای دیگر نیز انجام می شود که باعث تقویت ماهیچه های پشتی ران گردیده و بدون ایجاد فشار در مفصل زانو ماهیچه ساق را نیز تقویت خواهد کرد.


تمرین(7)



شخص در محل كم عمق استخر یك دست را بر دیوار استخر تكیه داده و دست دیگر را در امتداد آن معلق روی آب قرار می دهد و حركت پا به گونه ای است كه یك پا ثابت می ماند و پای دیگر بدون خم شدن زانو در جهت طرفین بدن باز و بسته می شود.این حركت برای پای دیگر نیز در جهت مخالف باید انجام  شود. این حرکت ضمن افزایش گردش خون در هر دو دست باعث کاهش تدریجی محدودیت لگن و افزایش قدرت در عضلات شانه ، بازو و سایر عضلات ریز در اندام فوقانی و عضلات کناری لگن خواهد شد.

تمرین (8)



شخص در حالی كه با دستهای باز لبه استخر را در اختیار دارد ، خود را به دیواراستخر می چسباند و یك پای خود را از زانو به طرف بالا خم می كند و سپس در حالی كه پا را رفته رفته باز می نماید ، با پیمودن یك نیم دایره به سمت داخل دوباره به حالت اولیه خود باز می گرداند .این حركت به همین شكل برای پای دیگر نیز انجام می شود که بدون ایجاد فشار در ناحیه کمر باعث کشیدگی عضلات داخلی پا و رفع محدودیت و درد خواهد شد.

تمرین (9)



شخص از پشت به دیوار استخر می چسبد و با دستهای باز لبه استخر را می گیرد. سپس زانو را در حالت بالا كشیدن به سمت داخل بدن خم می كند، آنگاه با یك چرخش دایره وار به سمت خارج آن را به حالت اول خود باز می گرداند همین كار را برای پای دیگر نیز انجام می شود که موجب تقویت عضلات داخلی ران و کشش عضلات خارجی ران خواهد شد.

تمرین (10)



شخص در حالتی كه دو دست را به دیواره استخر تكیه می دهد، یك پا را ثابت نگه داشته و پای دیگر را به اندازه ای از جلو به بالا خم می كند كه با تنه خود یك زاویه 90 درجه درست كند.آنگاه در حالیكه پا را در جهت طرفین بدن به چرخش در آورد به حال اول خود باز  می گرداند و با پای دیگر همین كار را انجام می دهد.این حرکت باعث از بین رفتن محدودیت در ناحیه لگن خواهد شد.

تمرین (11)



در این حركت شخص دستها خود را به صورت باز به لبه استخر می گیرد و یك پای خود را ثابت روی زمین نگه می دارد، آنگاه پای دیگر را بدون خم شدن زانو به دور پای ثابت به چپ و راست به حركت در می آورد که باعث کشش کلی در مفصل لگن و تقویت عضلات کمری خواهد شد.

تمرین (12)



شخص در كنار دیواراستخرمی ایستد و دستهای خود را به لبه استخر می گیرد ، سپس زانو را به بالا خم می كند و یك بار از سمت راست و بار دیگراز سمت چپ به حالت اول باز می گرداند.این كار باید در دفعات پی در پی وبه كرات انجام گیرد که موجب تقویت عضلات شکمی ، پهلو و کمری و حتی عضلات سرشانه و زیر بغل خواهد شد.

تمرین (13) 



شخص از پشت به دیواره استخر با دو دست باز بر روی آبریز استخر تكیه داده و هر دو پا را از زانو خم كرده و به سمت بالا می آورد و به جای خود باز می گرداند در این حالت باسن و پشت شخص باید با بدنه استخر تماس داشته باشد که ضمن اصلاح تدریجی قوس کمر عضلات شکم را نیز تقویت خواهد کرد. این تمرین در افراد با دردهای شدید کمری و بعد از اعمال جراحی کمر توصیه نمی شود

تمرین (14)



شخص در نقطه ای از استخر قرار می گیرد كه آب تا زیر سینه او باشد وسپس دو دست را بالا برده در حالی كه بدن ثابت است ، دستها را حول محور شانه از عقب به جلو به چرخش در می آورد و این كار به همین ترتیب ادامه می یابد که باعث تقویت عضلات ساعد و اصلاح انحنای کتف (قوز)  خواهد شد.

تمرین (15)



در حالی كه شخص با هر2 دست بدنه استخر را در اختیار دارد ، زانوهای خود را خم كرده و پنجه دو پا را بالا می آورد و روی دیوار استخر قرار می دهد ، سپس در حالی كه دستها ثابت می ماند زانو ها را به دفعات خم و راست می كند که باعث اصلاح تدریجی گودی کمر گردیده و ضمن کشش تاندونهای اندام تحتانی بخصوص تاندون آشیل خواهد شد. این تمرین در افراد با دردهای شدید کمری و بعد از اعمال جراحی کمر توصیه نمی شود

تمرین (16) 



در این حركت شخص بوسیله 2 حلقه نجات خود را روی آب شنا ور نگه می دارد ، سپس زانوهای خود را به بالا خم كرده و به چپ و راست به چرخش در می آورد که ضمن ایجاد کشیدگی در مفصل شانه و کپسول          باعث ایجاد کشیدگی در عضلات کمری و رفع تدریجی محدودیت مفصل لگن خواهد شد.





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I'm having black coffee, he's possessing a cappuccino.
He could be handsome. Brown hair slicked back, glasses for
his face, hazel eyes and the most amazing lips I've seen. They're well developed,
with incredible arms along with a chest that stands out
during this sweater. We're standing in the front of one another talking about our
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looking for on another person. He starts telling me that bigger been rejected many times.



‘Why Andrew? You're so handsome. I'd never reject you ', I believe
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‘Oh, I can't know. Everything happens for reasons right.
But let me know, you would not reject me, can you Ana?' He said.


‘No, how could I?' , I replied

"So, can you mind if I kissed you at the moment?' he explained as I purchase more detailed him and kiss him.

‘The very next time don't ask, simply do it.' I reply.

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