๐Ÿ”ฅ ื›ืื‘ื™ื ื‘ื™ื“ ื•ื‘ื–ืจื•ืข โ€“ ืœืžื” ื–ื” ืงื•ืจื” ื•ืžื”ื ื”ืคืชืจื•ื ื•ืช ื”ื˜ื‘ืขื™ื™ื ืฉื™ืขื–ืจื• ืœืš ืœื—ื–ื•ืจ ืœืชืคืงื•ื“ ืžืœื?

ื›ืื‘ื™ื ื‘ื™ื“ ื‘ืขืช ื”ืงืœื“ื” ื‘ืžื—ืฉื‘

๐Ÿ‘‰ ืœื—ืฅ ื›ืืŸ ืœืฉืœื•ื— ื”ื•ื“ืขื” ืœืืจื™ืืœ

๐Ÿง ืœืžื” ื‘ื›ืœืœ ื›ื•ืื‘ืช ืœื™ ื”ื™ื“?

ื›ืื‘ื™ื ื‘ื™ื“ ื•ื‘ื–ืจื•ืข ื”ื ืื—ื“ ื”ืชืœื•ื ื•ืช ื”ืฉื›ื™ื—ื•ืช ืฉืžื‘ื™ืื•ืช ืื ืฉื™ื ืœืจื•ืคื ืื• ืœืžื˜ืคืœ. ื‘ื™ืŸ ืื ืžื“ื•ื‘ืจ ื‘ื›ืื‘ื™ื ื‘ื™ื“ ื™ืžื™ืŸ ืื• ืฉืžืืœ, ื‘ื›ืฃ ื”ื™ื“, ื‘ืฉื•ืจืฉ ื›ืฃ ื”ื™ื“ ืื• ื‘ืžืคืจืง โ€“ ื”ื›ืื‘ ื”ื–ื” ืขืœื•ืœ ืœืฉื‘ืฉ ืฉื’ืจืช ื—ื™ื™ื ืฉืœืžื”. ืœืžืขืฉื”, ื›ืื‘ื™ื ื‘ื™ื“ื™ื™ื ื ื’ืจืžื™ื ื‘ืžืงืจื™ื ืจื‘ื™ื ื›ืชื•ืฆืื” ืžืฉื™ืžื•ืฉ ื™ืชืจ โ€“ ื›ืžื• ื”ืงืœื“ื” ืžื•ืœ ืžื—ืฉื‘, ืขื‘ื•ื“ื” ืคื™ื–ื™ืช ืื• ืฉื™ืžื•ืฉ ืžืžื•ืฉืš ื‘ื˜ืœืคื•ืŸ.

ืื‘ืœ ื–ื” ืœื ื”ื›ืœ. ื›ืื‘ื™ื ื‘ื™ื“ ื™ื›ื•ืœื™ื ืœื ื‘ื•ืข ื’ื ืžืกื™ื‘ื•ืช ื›ืžื•:

  • ืชืกืžื•ื ืช ื”ืชืขืœื” ื”ืงืจืคืœื™ืช (carpal tunnel syndrome) โ€“ ืœื—ืฅ ืขืœ ื”ืขืฆื‘ ื”ืžื“ื™ืื ื™ ื‘ืฉื•ืจืฉ ื›ืฃ ื”ื™ื“, ** ืจืื” ื”ืกื‘ืจ ื‘ื”ืžืฉืš
  • ื“ืœืงืช ื’ื™ื“ื™ื ื‘ื™ื“ – ื“ืœืงืช ื’ื™ื“ื™ื ื‘ื™ื“ ื ื•ืฆืจืช ืœืจื•ื‘ ืžืขื•ืžืก ืื• ืžืชื ื•ืขื•ืช ื—ื•ื–ืจื•ืช, ื›ืฉื›ืฃ ื”ื™ื“ ื ืืœืฆืช ืœืคืฆื•ืช ืขืœ ืชื ื•ืขื” ืฉื—ืกืจื” ื‘ื’ื‘ ื•ื‘ืฉื›ืžื”.
  • ืคืจื™ืฆืช ื“ื™ืกืง ืฆื•ื•ืืจื™ ืฉืžืงืจื™ืŸ ื›ืื‘ ืœื™ื“ , ื”ื›ืื‘ ื‘ื™ื“ ื”ื•ื ืจืง ื”ืชื•ืฆืื”, ืœื ื”ืกื™ื‘ื”. ื—ื™ื™ื‘ื™ื ืœืฉื—ืจืจ ืืช ื”ืฆื•ื•ืืจ ื•ื”ื’ื‘ ื›ื“ื™ ืฉื”ื™ื“ ืชืคืกื™ืง ืœืฉืœื ืืช ื”ืžื—ื™ืจ.
  • ื˜ืจื™ื’ืจ ืคื™ื ื’ืจ (ืืฆื‘ืข ื”ื“ืง) โ€“ ืžืฆื‘ ื‘ื• ื”ื’ื™ื“ ืžืชืขื‘ื” ื•ื ืชืคืก , ื‘ื’ืœืœ ืขื•ืžืก ื•ืชื ื•ืขื” ืœื ืžืื•ื–ื ืช, ื•ืชืคืงื™ื“ื™ ืœื—ืคืฉ ืงื•ื“ื ืœืžื” ื”ื™ื“ ื ืืœืฆื” ื‘ื›ืœืœ ืœืขื‘ื•ื“ ื›ื›ื”.
  • ืฉื—ื™ืงืช ืžืคืจืงื™ื (ืืจื˜ืจื™ื˜ื™ืก) ื‘ืžื™ื•ื—ื“ ื‘ื’ื™ืœ ืžื‘ื•ื’ืจ.
  • ื•ืืฃ ื‘ืขื™ื•ืช ืขืฆื‘ื™ื ืฉืžืงื•ืจืŸ ื‘ืฆื•ื•ืืจ.

๐ŸŒ ืกื™ืžืคื˜ื•ื ื•ื”ืงืจื ื•ืช ื›ืื‘ โ€“ ืื™ืš ื”ื›ืื‘ "ื ื•ื“ื“"?

ืžืขื ื™ื™ืŸ ืœื’ืœื•ืช ืฉื›ืื‘ ื‘ื™ื“ ืœื ืชืžื™ื“ ื ื•ื‘ืข ืžื”ื™ื“ ืขืฆืžื”. ืœืขื™ืชื™ื ื”ื•ื ื ื’ืจื ืžื‘ืขื™ื•ืช ื‘ืฆื•ื•ืืจ ื›ืžื• ืœื—ืฅ ืขืœ ืฉื•ืจืฉ ืขืฆื‘ (ืœื“ื•ื’ืžื” ื›ืชื•ืฆืื” ืžืคืจื™ืฆืช ื“ื™ืกืง ืฆื•ื•ืืจื™) ื•ื™ื•ืฆืจ ื ื™ืžื•ืœ ื‘ื™ื“, ื—ื•ืœืฉื” ื•ืืฃ ื“ืงื™ืจื•ืช.
ืœืขื•ืžืช ื–ืืช, ื‘ืžืฆื‘ื™ ืชืกืžื•ื ืช ื”ืชืขืœื” ื”ืงืจืคืœื™ืช, – ื›ืฉื”ื™ื“ ืžืชื—ื™ืœื” ืœื›ืื•ื‘ ื‘ืฉื•ืจืฉ ื›ืฃ ื”ื™ื“, ื•ื”ื›ืื‘ ื–ื•ืœื’ ืœืืฆื‘ืขื•ืช ืื• ืืคื™ืœื• ืขื“ ื”ืžืจืคืง, ืจื•ื‘ ื”ืื ืฉื™ื ื—ื•ืฉื‘ื™ื ืฉื”ื‘ืขื™ื” ื”ื™ื ืžืงื•ืžื™ืช. ืื‘ืœ ื”ื’ื•ืฃ ืขื•ื‘ื“ ื›ืžืงืฉื” ืื—ืช. ื”ื›ืื‘ ืฉื โ€” ื›ื™ ื–ื” ื”ืžืงื•ื ื”ื—ืœืฉ ืฉื”ืขืžื™ืกื• ืขืœื™ื• ื™ื•ืชืจ ืžื“ื™. ืœืจื•ื‘, ื–ื” ื‘ื›ืœืœ ืžืชื—ื™ืœ ืžื”ื’ื‘ ื•ืžื”ืฉื›ืžื”. ื›ืฉืื™ืŸ ืชื ื•ืขื” ื—ื•ืคืฉื™ืช ื‘ื’ื‘ ื”ืขืœื™ื•ืŸ ืื• ื‘ืฉื›ืžื”, ื”ืขื•ืžืก ืžืžืฉื™ืš ื•ื™ื•ืจื“ ืขื“ ืœื™ื“, ืฉืคืชืื•ื ืฆืจื™ื›ื” "ืœืขื‘ื•ื“ ืงืฉื” ืžื“ื™" ื•ืœืฉืœื ืืช ื”ืžื—ื™ืจ. ืื ื™ ืชืžื™ื“ ืžื—ืคืฉ ืื™ืคื” ื”ื’ื•ืฃ ื ืชืงืข ืœืคื ื™ ื”ื›ืื‘ โ€” ืžืฉื—ืจืจื™ื ืืช ื”ื’ื‘, ืžื—ื–ื™ืจื™ื ืืช ื”ืชื ื•ืขื” ืœืฉื›ืžื”, ื•ืจืง ืื– ืžื’ื™ืขื™ื ืœื™ื“. ื›ื›ื” ื”ื’ื•ืฃ ืœื•ืžื“ ืžื—ื“ืฉ ืœื–ื•ื– ื‘ื”ืจืžื•ื ื™ื”, ื•ื”ื›ืื‘ ืœื ื—ื•ื–ืจ ื›ืœ ืคืขื ื‘ืžืงื•ื ืื—ืจ.

ื›ืื‘ื™ื ืฉื ื—ื•ื•ื™ื ื‘ืœื™ืœื” ืื• ื‘ื‘ื•ืงืจ ืขื "ืืฆื‘ืขื•ืช ืชืคื•ืกื•ืช", ืžืขื™ื“ื™ื ืœืจื•ื‘ ืขืœ ื‘ืขื™ื•ืช ื‘ืžืคืจืงื™ื ืื• ื“ืœืงืช ื‘ื’ื™ื“ื™ื. ื–ื” ืกื™ืžืŸ ืฉื”ื’ื•ืฃ ืœื ืžื—ืœืง ืืช ื”ืชื ื•ืขื” ื›ืžื• ืฉืฆืจื™ืš.ื™ื›ื•ืœ ืœื”ื™ื•ืช ืฉืžืคืจืงื™ ื”ื’ื‘, ื”ื›ืชืคื™ื™ื ืื• ื”ืฉื›ืžื” ืžื•ื’ื‘ืœื™ื โ€” ื•ืื– ื”ืขื•ืžืก "ืžืชื’ืœื’ืœ" ืœืžื˜ื” ืœื™ื“ ื•ืœื’ื™ื“ื™ื ืฉืœื”. ื›ืฉื”ืžืคืจืงื™ื ืœื ื—ื•ืคืฉื™ื™ื, ื”ื’ื•ืฃ ืžืคืฆื”, ื•ื”ื™ื“ ืขื•ื‘ื“ืช ื™ื•ืชืจ ืžื“ื™ ื’ื ื‘ื–ืžืŸ ืžื ื•ื—ื”, ืžื” ืฉื’ื•ืจื ืœื”ื™ืชืคืกื•ืช ื•ืœื›ืื‘ื™ื ื‘ืœื™ืœื” ืื• ื‘ื‘ื•ืงืจ . ื‘ืงื™ืฆื•ืจ , ืžื—ืคืฉื™ื ืงื•ื“ื ืื™ืคื” ื”ืชื ื•ืขื” ื ืชืงืขื” ื‘ืžืขืจื›ืช โ€” ื›ื™ ืฉื ืœืจื•ื‘ ื ืžืฆื ื”ืฉื•ืจืฉ ื”ืืžื™ืชื™ ืฉืœ ื”ื‘ืขื™ื”.


๐Ÿ’ช ื“ืจื›ื™ ื˜ื™ืคื•ืœ ื”ืžืงื•ื‘ืœื•ืช โ€“ ืžื” ืขื•ืฉื™ื?

ืื ื™ ืžื˜ืคืœ ืœืคื™ ืชืคื™ืกืช ืฉื™ืคื•ืจ ื˜ื•ื•ื— ืชื ื•ืขื” ืžื™ืคืจืงื™ @ืคืืฉื™ืงื•ื

ื‘ืคืืฉื™ืงื•ื ืžืชื—ื™ืœื™ื ื‘ื˜ื™ืคื•ืœ ื‘ืžืคืจืงื™ื ื”ื’ื“ื•ืœื™ื โ€” ื’ื‘, ื›ืชืฃ ื•ืฉื›ืžื” โ€” ื›ื“ื™ ืœืฉื—ื–ืจ ืืช ื˜ื•ื•ื—ื™ ื”ืชื ื•ืขื” ื”ื˜ื‘ืขื™ื™ื.
ื›ืš ืžื—ืœืงื™ื ืžื—ื“ืฉ ืืช ื”ืขื•ืžืกื™ื ื‘ื’ื•ืฃ ื•ืžื•ืจื™ื“ื™ื ืืช ื”ืœื—ืฅ ืžื”ื™ื“ ื•ืžื”ื’ื™ื“ื™ื.
ื›ืฉื›ืœ ื”ืžืขืจื›ืช ื–ื–ื” ื‘ื—ื•ืคืฉื™ื•ืช, ื”ื™ื“ ื›ื‘ืจ ืœื ืฆืจื™ื›ื” ืœืคืฆื•ืช โ€” ื•ื”ื›ืื‘ ืคืฉื•ื˜ ื ืขืœื.

ื˜ื™ืคื•ืœ ืฉืžืจื ื™ ื‘ื™ื“

ื–ื”ื• ื”ืงื• ื”ืจืืฉื•ืŸ ืœื˜ื™ืคื•ืœ ื‘ืžืจื‘ื™ืช ื”ืžืงืจื™ื. ื”ื•ื ื›ื•ืœืœ ืžื ื•ื—ื”, ื”ืคื—ืชืช ืคืขื™ืœื•ืช ืฉืžื—ืžื™ืจื” ืืช ื”ื›ืื‘, ืฉื™ืžื•ืฉ ื‘ืกื“ื™ื ืชื•ืžื›ื™ื ื•ื”ืงืคื“ื” ืขืœ ืืจื’ื•ื ื•ืžื™ื” ื ื›ื•ื ื” (ืœื“ื•ื’ืžื” ื’ื•ื‘ื” ื›ื™ืกื ื•ืขื›ื‘ืจ). ื˜ื™ืคื•ืœ ืฉืžืจื ื™ ืžืชืื™ื ื‘ืžืฆื‘ื™ื ืฉืœ ื›ืื‘ื™ื ื‘ื›ืฃ ื”ื™ื“ ื‘ืขืงื‘ื•ืช ืขื‘ื•ื“ื” ืžื•ืœ ืžื—ืฉื‘, ืคืฆื™ืขื•ืช ืžืืžืฅ ืงืœื•ืช ื•ื“ืœืงื•ืช ื”ืชื—ืœืชื™ื•ืช.

ื˜ื™ืคื•ืœ ืคื™ื–ื™ื•ืชืจืคื™ื” ืœื™ื“

ืคื™ื–ื™ื•ืชืจืคื™ื” ืžืžื•ืงื“ืช ืขื•ื–ืจืช ืœืฉืงื ืืช ืชื ื•ืขืช ื”ื™ื“, ืœื—ื–ืง ืฉืจื™ืจื™ื ืชื•ืžื›ื™ื ื•ืœื”ืคื—ื™ืช ืขื•ืžืกื™ื. ื˜ื™ืคื•ืœ ื›ื–ื” ืžื•ืชืื ืื™ืฉื™ืช ืœื‘ืขื™ื” โ€“ ืœืžืฉืœ ืชืจื’ื™ืœื™ื ื™ื™ื—ื•ื“ื™ื™ื ืœื›ืื‘ื™ื ื‘ืžืคืจืง ื›ืฃ ื”ื™ื“, ืื• ื˜ื›ื ื™ืงื•ืช ืœืฉื—ืจื•ืจ ืขืฆื‘ ื›ืœื•ื ื‘ืžืงืจื™ื ืฉืœ ืชืกืžื•ื ืช ื”ืชืขืœื” ื”ืงืจืคืœื™ืช.

ื˜ื™ืคื•ืœ ื‘ื’ืœื™ ื”ืœื

ื’ืœื™ ื”ืœื ืžืกื™ื™ืขื™ื ื‘ื˜ื™ืคื•ืœ ื‘ื“ืœืงื•ืช ื›ืจื•ื ื™ื•ืช ื‘ื’ื™ื“ื™ื ื•ื‘ื›ืื‘ื™ื ื—ื•ื–ืจื™ื ืฉืื™ื ื ืžืฉืชืคืจื™ื ื‘ื˜ื™ืคื•ืœื™ื ืจื’ื™ืœื™ื. ื”ื ืžืขื•ื“ื“ื™ื ืืช ื”ื’ื•ืฃ ืœื™ื™ืฆืจ ื›ืœื™ ื“ื ื—ื“ืฉื™ื ื•ืœื”ืื™ืฅ ืจื™ืคื•ื™.

ื–ืจื™ืงื•ืช ืกื˜ืจื•ืื™ื“ื™ื

ื‘ืžืงืจื™ื ื‘ื”ื ื”ื›ืื‘ ืขื– ืื• ืขืงืฉืŸ, ื ืขื–ืจื™ื ื‘ื”ื–ืจืงื•ืช ืกื˜ืจื•ืื™ื“ื™ื (ืงื•ืจื˜ื™ื–ื•ืŸ) ืœื”ื•ืจื“ืช ื“ืœืงืช ืžืงื•ืžื™ืช. ื–ื” ื ืคื•ืฅ ื‘ื˜ื™ืคื•ืœ ื‘ื˜ืจื™ื’ืจ ืคื™ื ื’ืจ ืื• ื‘ื“ืœืงืช ืžืคืจืงื™ื ื‘ื™ื“.

ื ื™ืชื•ื—

ืจืง !!! ื›ืืฉืจ ื›ืœ ืฉื™ื˜ื•ืช ื”ื˜ื™ืคื•ืœ ื ื›ืฉืœื•, ื ืฉืงืœืช ืืคืฉืจื•ืช ื ื™ืชื•ื—ื™ืช. ืœื“ื•ื’ืžื”:

  • ืฉื—ืจื•ืจ ืชืขืœื” ืงืจืคืœื™ืช ื›ื“ื™ ืœื”ืคืกื™ืง ืืช ื”ืœื—ืฅ ืขืœ ื”ืขืฆื‘.
  • ืื• ื‘ืžืงืจื™ื ื ื“ื™ืจื™ื โ€“ ืœื”ืกื™ืจ ื’ื™ื“ื•ืœ ืฉื’ื•ืจื ืœื›ืื‘ ืื• ื ืคื™ื—ื•ืช.

ืฉื™ื ื•ื™ ื”ืจื’ืœื™ื

ืžืขื‘ืจ ืœื›ืš, ืฉื™ื ื•ื™ื™ื ืงื˜ื ื™ื ืขื•ืฉื™ื ื”ื‘ื“ืœ ื’ื“ื•ืœ: ื”ืคื—ืชืช ืฉื™ืžื•ืฉ ื‘ื˜ืœืคื•ืŸ, ื”ืคืกืงื•ืช ื™ื–ื•ืžื•ืช ื‘ื–ืžืŸ ื”ืงืœื“ื”, ืชืจื’ื•ืœ ืžืชื™ื—ื•ืช ืคืฉื•ื˜ื•ืช โ€“ ื›ืœ ืืœื” ื™ื›ื•ืœื™ื ืœื”ื•ืจื™ื“ ืืช ื”ื›ืื‘ ื‘ืฆื•ืจื” ื“ืจืžื˜ื™ืช.

ืœืžื™ื“ืข ื ื•ืกืฃ ืขืœ ื“ืœืงืช ื’ื™ื“ื™ื ื‘ื™ื“ ื•ื“ืจื›ื™ ื˜ื™ืคื•ืœ ื˜ื‘ืขื™ื•ืช, ื”ื™ื›ื ืก ืœืืชืจ sportphysio


โญ 5 ืชืจื’ื™ืœื™ื ืงืœื™ื ืœื”ืงืœื” ืขืœ ื›ืื‘ื™ื ื‘ื™ื“

  1. ืžืชื™ื—ืช ื’ื™ื“ ื”ืื’ื•ื“ืœ: ืžืฉื•ืš ื‘ืขื“ื™ื ื•ืช ืืช ื”ืื’ื•ื“ืœ ืœืื—ื•ืจ ื•ื”ื—ื–ืง 20 ืฉื ื™ื•ืช.
  2. ืกื™ื‘ื•ื‘ื™ ืฉื•ืจืฉ ื›ืฃ ื™ื“: ื™ื“ ื™ืฉืจื” ืงื“ื™ืžื”, ืกื•ื‘ื‘ ื›ืฃ ื™ื“ ื‘ืžืขื’ืœื™ื.
  3. ืœื—ื™ืฆื•ืช ื›ื“ื•ืจ: ืœื—ืฅ ื›ื“ื•ืจ ื’ื•ืžื™ ืงื˜ืŸ ืœื›ืžื” ืฉื ื™ื•ืช ื•ื—ื–ื•ืจ โ€“ ืœื—ื™ื–ื•ืง.
  4. ืžืชื™ื—ืช ื›ืฃ ื™ื“: ืคืชื— ื•ืกื’ื•ืจ ืืช ื”ืืฆื‘ืขื•ืช ื›ืžื• ืžื ื™ืคื”.
  5. ืฉืคืฉื•ืฃ ืขื“ื™ืŸ ืขื ื›ื“ื•ืจ ื˜ื ื™ืก ืœืื•ืจืš ื”ื–ืจื•ืข โ€“ ืœืฉื—ืจื•ืจ ืจืงืžื•ืช ืชืคื•ืกื•ืช.
  6. ืขื•ื“

๐Ÿ”ฅ ืœืกื™ื›ื•ื โ€“ ืืœ ืชื–ื ื™ื— ืืช ื”ื™ื“ ืฉืœืš

ื–ื›ื•ืจ: ื›ืื‘ื™ื ื‘ื™ื“ ืื• ื‘ื–ืจื•ืข ืขืœื•ืœื™ื ืœื”ื—ืžื™ืจ ืื ืœื ืžื˜ืคืœื™ื ื‘ื”ื ื‘ื–ืžืŸ. ื›ืื‘ื™ื ื‘ื™ื“ ืฉืžืืœ, ืœืžืฉืœ, ืขืœื•ืœื™ื ืœื”ื™ื•ืช ื’ื ืกื™ืžืŸ ืœื‘ืขื™ื” ืงืจื“ื™ืืœื™ืช ื‘ืžืงืจื™ื ืžืกื•ื™ืžื™ื ื•ืœื›ืŸ ื™ืฉ ืœื‘ื“ื•ืง ืœืขื•ืžืง ืื ื”ื›ืื‘ ืฉื•ื ื” ืžื”ืจื’ื™ืœ.

๐Ÿ‘‰ ืœื—ืฅ ื›ืืŸ ืœืฉืœื•ื— ื”ื•ื“ืขื” ืœืืจื™ืืœ ื•ืœืงื‘ืœ ื™ื™ืขื•ืฅ ืžื•ืชืื ืื™ืฉื™ืช.

ืคื•ืกื˜ื™ื ืงืฉื•ืจื™ื

ื›ืชื™ื‘ืช ืชื’ื•ื‘ื”

ื”ืื™ืžื™ื™ืœ ืœื ื™ื•ืฆื’ ื‘ืืชืจ. ืฉื“ื•ืช ื”ื—ื•ื‘ื” ืžืกื•ืžื ื™ื *