{"id":22953,"date":"2022-08-29T15:33:36","date_gmt":"2022-08-29T19:33:36","guid":{"rendered":"https:\/\/world.dan.org\/?post_type=dan_alert_diver&p=22953"},"modified":"2023-01-31T12:05:08","modified_gmt":"2023-01-31T17:05:08","slug":"spine-health","status":"publish","type":"dan_alert_diver","link":"https:\/\/world.dan.org\/id\/alert-diver\/article\/spine-health\/","title":{"rendered":"Kesehatan Tulang Belakang"},"content":{"rendered":"

NYERI PUNGGUNG BAWAH<\/strong> <\/span>adalah salah satu keluhan medis yang paling umum. Diperkirakan lebih dari 500 juta orang di seluruh dunia mengalami nyeri punggung bawah, sehingga menjadi penyebab utama disabilitas. Penting untuk fokus pada postur tubuh yang baik, otot inti yang kuat, berat badan yang sehat, dan rentang gerak yang seimbang dari depan ke belakang dan kiri ke kanan.<\/span><\/p>\n\n\n\n

Punggung yang kuat, bebas nyeri, dan inti yang stabil diperlukan saat masuk dan keluar dari air serta saat membawa peralatan selam di atas kapal goyang. Meningkatkan kesehatan tulang belakang Anda secara keseluruhan akan meningkatkan stabilitas dan memungkinkan Anda menyelam dengan efisiensi yang lebih besar untuk pengalaman menyelam yang lebih baik secara keseluruhan.<\/p>\n\n\n\n

Jika saat ini Anda menderita nyeri punggung, konsultasikan dengan dokter Anda sebelum memulai program olahraga. Olahraga umumnya merupakan komponen pengobatan dan pencegahan. Kiat yang paling penting adalah mendengarkan tubuh Anda dan tidak melakukan gerakan apa pun yang menyakitkan atau menimbulkan gejala seperti mati rasa atau kesemutan.<\/p>\n\n\n\n

Pencegahan adalah obat terbaik, jadi rangkaian latihan ini efektif untuk semua individu yang memiliki izin medis. Latihan ini akan membangun inti tubuh yang kuat, meningkatkan stabilitas otot, dan menyeimbangkan fleksibilitas. Penting untuk mendengarkan tubuh Anda dan secara bertahap maju ke tiga set rangkaian latihan ini.<\/p>\n\n\n\n

\n\n\n\n
\n
\n

Papan Peluncuran Fisioball<\/span><\/strong><\/h2>\n\n\n\n
    \n
  1. Mulailah dengan tangan Anda dalam posisi push-up dengan pinggang di atas physioball.<\/li>\n\n\n\n
  2. Saat memegang kendali, perlahan-lahan langkahkan tangan Anda satu per satu sambil mempertahankan posisi push-up hingga pergelangan kaki Anda berada di atas physioball.<\/li>\n\n\n\n
  3. Langkahkan tangan Anda secara perlahan ke arah bola hingga bola berada di pinggang Anda.<\/li>\n\n\n\n
  4. Ulangi 10 kali secara perlahan.<\/li>\n<\/ol>\n<\/div>\n\n\n\n
    <\/div>\n\n\n\n
    \n

    Tip:<\/strong>
    Pertahankan inti yang stabil.<\/span>

    Modifikasi:<\/strong><\/span>
    Hold the push-up position without walking your hands out, or don\u2019t walk your hands out as far.

    Tantangan:<\/strong><\/span>
    Tahan selama lima detik setelah menggerakkan tangan Anda keluar sebelum menggerakkan tangan Anda kembali.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n

    \n
    \n
    \"Papan<\/figure>\n<\/div>\n\n\n\n
    \n
    \"Papan<\/figure>\n<\/div>\n<\/div>\n\n\n\n
    \n\n\n\n
    \n
    \n

    Berkaki empat<\/span><\/strong><\/h2>\n\n\n\n
      \n
    1. Mulailah dengan tangan dan lutut dengan tangan di bawah bahu, lutut di bawah pinggul, dan punggung dalam posisi netral.<\/li>\n\n\n\n
    2. Rentangkan lengan kanan dan kaki kiri Anda.<\/li>\n\n\n\n
    3. Tahan selama dua detik sebelum kembali ke posisi awal.<\/li>\n\n\n\n
    4. Sekarang rentangkan lengan kiri dan kaki kanan Anda dan tahan selama dua detik sebelum kembali ke posisi awal.<\/li>\n\n\n\n
    5. Ulangi urutan tersebut sebanyak 10 kali.<\/li>\n<\/ol>\n<\/div>\n\n\n\n
      \n

      Tip:<\/strong>
      Panjangkan tubuh Anda, jaga agar inti tubuh (terutama otot perut) tetap kencang, dan fokuslah pada bagian lantai yang stabil.
      Modifikasi:<\/strong>
      If you don\u2019t feel stable enough, extend only one appendage at a time.
      Tantangan:<\/strong>
      Setelah Anda merasa nyaman menahan selama dua detik, sentuhkan lutut ke siku sebelum kembali ke posisi awal.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n

      \n

      <\/p>\n<\/blockquote>\n\n\n\n

      \n
      \n
      \"Langkah<\/figure>\n<\/div>\n\n\n\n
      \n
      \"Langkah<\/figure>\n<\/div>\n<\/div>\n\n\n\n
      \n\n\n\n
      \n
      \n

      Dorongan Pinggul<\/span><\/strong><\/h2>\n\n\n\n
        \n
      1. Mulailah berbaring telentang dengan kaki di bawah lutut, jaga agar lengan tetap berada di samping tubuh.<\/li>\n\n\n\n
      2. Angkat pinggul Anda sambil menjaga punggung tetap lurus.<\/li>\n\n\n\n
      3. Tahan selama lima detik, lalu turunkan pinggul Anda secara perlahan ke lantai.<\/li>\n\n\n\n
      4. Ulangi 10 kali<\/li>\n<\/ol>\n<\/div>\n\n\n\n
        \n

        Tip:<\/strong>
        Dorong tumit Anda menembus lantai, dan pastikan lutut Anda mengarah ke depan
        Modifikasi:<\/strong>
        Tahan selama Anda merasa nyaman.
        Tantangan:<\/strong>
        Tahan posisi terangkat hingga 10 detik sebelum kembali ke lantai.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n

        \n
        \n
        \"dorongan<\/figure>\n<\/div>\n\n\n\n
        \n
        \"dorongan<\/figure>\n<\/div>\n<\/div>\n\n\n\n
        \n\n\n\n
        \n
        \n

        Jembatan dengan Fleksi Pinggul<\/span><\/strong><\/h2>\n\n\n\n
          \n
        1. Mulailah dengan posisi telentang dengan kaki di bawah lutut, jaga agar lengan tetap berada di samping tubuh.<\/li>\n\n\n\n
        2. Angkat pinggul Anda sambil menjaga punggung tetap lurus.<\/li>\n\n\n\n
        3. Angkat kaki kanan Anda secara perlahan, jaga agar tetap tertekuk pada 90 derajat. Berhentilah jika Anda merasakan ketegangan pada punggung bagian bawah.<\/li>\n\n\n\n
        4. Turunkan kaki Anda dan ulangi dengan kaki kiri sambil mempertahankan posisi jembatan.<\/li>\n\n\n\n
        5. Ulangi urutan tersebut sebanyak 10 kali.<\/li>\n<\/ol>\n<\/div>\n\n\n\n
          \n

          Tip:<\/span><\/strong>
          Don\u2019t arch your back.<\/span><\/p>\n\n\n\n

          Modifikasi:<\/strong>
          Letakkan balok di bawah punggung bawah Anda.<\/span><\/p>\n\n\n\n

          Tantangan:<\/strong>
          Pegang kaki Anda dalam posisi terangkat.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n

          \n

          <\/p>\n<\/blockquote>\n\n\n\n

          \n
          \n
          \"Jembatan<\/figure>\n<\/div>\n\n\n\n
          \n
          \"Jembatan<\/figure>\n<\/div>\n<\/div>\n\n\n\n
          \n\n\n\n
          \n
          \n

          Peregangan T-Tulang Belakang<\/span><\/strong><\/h2>\n\n\n\n
            \n
          1. Mulailah berbaring miring ke kanan dengan lengan lurus di depan dan kaki kiri di atas kaki kanan, ditekuk 90 derajat.<\/li>\n\n\n\n
          2. Perlahan-lahan putar tubuh bagian atas Anda dan angkat lengan Anda tanpa menggerakkan kaki Anda.<\/li>\n\n\n\n
          3. Tahan selama lima detik, sambil melihat ke arah tangan kiri Anda sepanjang waktu, kemudian kembali ke posisi awal.<\/li>\n\n\n\n
          4. Ulangi 10 kali, kemudian beralih ke sisi kiri.<\/li>\n<\/ol>\n<\/div>\n\n\n\n
            \n

            Tip:<\/strong>
            Pertimbangkan permukaan yang lembut seperti karpet atau matras yoga.<\/span><\/p>\n\n\n\n

            Modifikasi:<\/strong>
            Biarkan lutut Anda terangkat sebanyak yang diperlukan.<\/span><\/p>\n\n\n\n

            Tantangan:<\/strong>
            Alih-alih menumpuk lutut Anda, angkat lutut bagian atas hingga menyentuh lantai.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n

            \n

            <\/p>\n<\/blockquote>\n\n\n\n

            \n
            \n
            \"Peregangan<\/figure>\n<\/div>\n\n\n\n
            \n
            \"Peregangan<\/figure>\n<\/div>\n<\/div>\n\n\n\n
            \n\n\n\n
            \n
            \n

            Malaikat Dinding<\/span><\/strong><\/h2>\n\n\n\n

            1. Mulailah dengan punggung menghadap ke dinding dan kaki Anda sekitar satu kaki dari dinding dan selebar bahu dengan sedikit menekuk lutut.<\/p>\n\n\n\n

            2. Letakkan lengan Anda di dinding dengan siku ditekuk 90 derajat dan sejajar dengan bahu.<\/p>\n\n\n\n

            3. Jaga punggung tetap rata dengan dinding dan luruskan lengan Anda, geser sepanjang dinding.<\/p>\n\n\n\n

            4. Turunkan lengan Anda kembali ke posisi awal.<\/p>\n\n\n\n

            5. Ulangi 10 kali.<\/p>\n<\/div>\n\n\n\n

            \n

            Tip:<\/strong>
            Jaga punggung tetap rata, dan dorong punggung bawah ke dinding.<\/span><\/p>\n\n\n\n

            Modifikasi:<\/strong>
            Don\u2019t put your arms and elbows firmly against the wall.<\/span><\/p>\n\n\n\n

            Tantangan:<\/strong>
            Tahan lengan Anda selama lima detik di bagian atas.<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n

            \n

            <\/p>\n<\/blockquote>\n\n\n\n

            \n
            \n
            \n
            \n
            \"malaikat<\/figure>\n<\/div>\n\n\n\n
            \n
            \"malaikat<\/figure>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n
            <\/div>\n<\/div>\n\n\n\n
            \n
            <\/div>\n<\/div>\n\n\n\n
            \n\n\n\n

            CATATAN: Untuk menghindari peningkatan risiko penyakit dekompresi, DAN<\/em>\u00ae<\/sup> merekomendasikan agar penyelam menghindari olahraga berat selama 24 jam setelah menyelam. Selama pemeriksaan fisik tahunan Anda atau setelah ada perubahan dalam status kesehatan Anda, berkonsultasilah dengan dokter Anda untuk memastikan bahwa Anda memiliki izin medis untuk menyelam.<\/em><\/p>\n\n\n\n

            \u00a9 Alert Diver<\/em> \u2014 Q3 2022<\/p>","protected":false},"excerpt":{"rendered":"

            LOWER BACK PAIN is one of the most common medical complaints. Estimates are that more than 500 million individuals worldwide experience lower back pain, making it the leading cause of disability. 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