Uma unjengami, unomuzwa wokuthi uphonsa i-protocol - uhlale esihlalweni, ubekezelela ubuhlungu - ngaphandle kwefasitela lapho umhlane wakho ubuhlungu. Ufuna nje ukulala phansi futhi uvumele ukungezwani kwemisipha kuphele.
Kulungile, manje ungakwazi - ngokusebenzisa indawo "yokukhohlisa". (Ungavumeli ukuthi umphathi wakho akubone.)
Ukuqamba amanga ngokuvamile kuvunyelwe njengendlela enhle yokuphumula imisipha.
Futhi yisimo esilula sokucabanga: Mane nje ulale emhlane wakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Lesi sikhundla siphinde sibhekwe ngokuthi "indawo yokuphumula ewakhayo." Leli gama libonisa ukuthi isikhundla sinikeza ithuba lokuphumula ngokomzimba - ngesikhathi esifanayo ukugcina ingqondo yakho uqaphile.
Isikebhe esithile sokulala esihlalweni sinye lapho ubeka khona amathole akho esihlalweni sobuhlalo, umbhede noma enye indawo ephakanyisiwe ephakeme futhi enkulu ngokwanele ukusekela imilenze nezinyawo zakho. Elinye igama lalezi zinguquko yindawo "90-90". "Izinyathelo ezingamashumi ayisishiyagalolunye nesishiyagalolunye" zibhekisela ekutheni izinyathelo namadolo akho azenze. Uma usebenzisa lokhu, qiniseka ukuthi uhlola ukuthi amadolo akho nezinkalo zakho zenza ama-angle angakwesokudla. I 90-90 isiza ukuvumelanisa amalunga omkhawulo wakho ophansi futhi uphindele emuva ekungathathi hlangothi, okwenza lokho kusize ukuphumula umfutho we-muscle bese uphazamisa ukucindezeleka emuva.
Ukudonsa umphumela wokukhokha ekuhambeni komgogodla
Ngokuvamile, lapho amadolo akho egobile, umgogodla wakho uvame ukuguquguquka.
Kodwa esimweni sokulala, i-flex flexible ingase ibe mncane kakhulu. Ngokufanayo, uma unenkinga ye-diski, ukulala amanga kungabangela izimpawu. Uma kunjalo, yeka umsebenzi; Ukulala amanga angeke kube yisimo sakho.
Ukuze usize ukusekela emuva kwakho ngenkathi ulala phansi, ungase ucabange ngokukhulula imisipha yakho ye- quadriceps , etholakala phambi kwamalungu akho we-hip.
Vumela isisindo sezintambo zakho sishintshe ngokuqondile phansi emasakeni akho e-hip. (Uma amadolo akho kanye namacici akho ikakhulukazi angama-90 degree angle, lokhu kufanele kube kufinyeleleke kalula.) Isisindo semilenze yakho ezinqulwini zingakusiza ukuba ugcine encane (efiselekayo ukuhleleka okuhle nokubuyela emuva kwezempilo) ukuguquka kwangaphakathi kwesikhumba sakho , enomphumela wokugubha kancane ngemuva kwakho.
Uma une-arthritis yomgogodla, ubuhlungu bezinsizakalo noma esinye isimo lapho uzizwa ubuhlungu noma ukucasuka lapho ukubuyela kwakho phansi kunwetshiwe (kufakwa), sicela uqaphele izinga lakho lokunethezeka njengoba usebenza nekhono lezintambo elidonsa elichaziwe ngenhla. Kubalulekile ukuyeka uma kubangela ubuhlungu. Isizathu: Ukubuyela emuva emuva (ngisho namanani amancane) kungenza izimpawu ezihambisana nalezi zinhlobo zezimo zibi nakakhulu. Ngendlela, iningi le-arthritis ne-facet ubuhlungu obuhlangene buhambisana nezinkinga ezitholakala ngemuva kwekholomu yomgogodla noma i-vertebrae.
Manje ukuthi uqonda ukungena nokuphuma kwendawo yokulala ekhoneni, phakamisa isihlalo futhi uthathe umthwalo uphelelwe! Imisipha yakho yangasese ingakubonga kakhulu ngakho.
> Umthombo:
> Kinser, C., Colby, LA, Ukuzivocavoca kwezokwelapha: Izisekelo kanye Nezobuchwepheshe. I-4th Edition. Inkampani ye-FA Davis. Philadelphia, PA. 2002.