Ubuhlungu bezintuthwane nokucindezeleka kuvame ukuhlotshaniswa nosuku lwakho ngaphakathi nangosuku ukuphuma. Isibonelo, ukugqilaza ikhompyutha emsebenzini wakho kungabangela noma kubangele inkinga eyaziwa ngokuthi i- kyphosis ( ehlosiwe phezulu emuva) kanye nokuhlelwa kwekhanda elihambisana phambili . Uma kunjalo, cishe ushaya intamo yakho phambili ukuze ubone ikhompyutha yakho uma usebenza, umgwaqo uma ushayela nokuningi.
Yikholelwa noma cha, ukwenza umzamo wokubuyisela-kokubili kusuka ezinkingeni ezimbili zokumiswa okukhulunywe ngenhla futhi noma yikuphi ubuhlungu noma ukungaboni kahle lokhu kungabangela-kukukuhle nakwezinye izindlela. Kungakusiza ukuba uqaphele ngokwengeziwe ukulungiswa komzimba wakho, okukuthi kungakusiza ukuvimbela izinkinga zesikhathi esizayo. Futhi kungasiza ekuphumeleleni ekamelweni lokuzivocavoca. Lokhu kungenxa yokuthi ukusungula ifomu elihle (isib. Ukuma komzimba nokulungiswa komzimba) kuyimpumelelo eyaziwayo yokubamba iqhaza emidlalweni, emzimbeni nasemisebenzini yokudansa.
Lapha, sizokunikeza izindlela eziningana zokufinyelela ukuphumula kwentamo yentamo usebenzisa ukuma nokuhamba okulula. Iningi lezinyathelo zizosiza ukunwebisa intamo yakho nokulinganisela ikhanda nentamo yakho ngokuphathelene nayo yonke imithi yakho-ngamanye amagama, ngcono ukulungiswa kwentamo nokuhlunga. Ukwehlisa kunesidingo uma udinga ukudonswa kwemvelo, okudala ukudala isikhala phakathi kwamajoyina e-intervertebral entanyeni.
Imikhumbi Yokuxhaswa Kwamahlombe Uma Uhlala
Uma ufana nabantu abaningi uhlala amahora amaningi nsuku zonke. Kuleli khulu leminyaka lama-21 lobuchwepheshe, akwazi ukusizwa. Noma kunjalo, lokhu kuholela ekutheni imishanguzo eningi kakhulu, ebuthakathaka futhi ekhuni, kanye nokuhlukumeza ngokweqile emisipha ngaphambili. Nansi ukunyakaza okusheshayo ongakwenza ukuze usize ukulinganisa ukulingana nokudala ukulinganisa okuningi phakathi kwemisipha yangaphambili nangemuva.
Bamba Imisipha Yakho Emuva Edeskini
Beka izandla zakho emathangeni akho ngaphezu kwamadolo akho. Bhala, bese uphuma bese uphonsa phansi ngezandla zakho. Lokhu kuzogqugquzela ukuphakama okuphezulu kwe-trunk yakho kanye nesifuba. Izophinde ihlanganise imisipha yakho emuva. Uma uhlala kakhulu noma uhlala phansi, ukukhishwa kungase kuzwe kuhle kakhulu.
Manje ukuthi ufunde ukuthutha, ake siwuqede ukuhleleka okuhle nokuqwashisa umzimba. Lesi sikhathi njengoba uphonsa phansi izingalo zakho, vumela ukubuyela kwakho phansi ukuze uqhube phambili futhi ikhanda nentamo yakho ukubuyela emuva. (Izenzo zokuma ngezansi zingakusiza ukuthuthukisa ikhono lokuhambisa ikhanda nentamo yakho emuva kokuqondanisa okuhle.)
Imisipha Yokuxhaswa Emikhanda Emile-Izimpendulo ezimbili Zokubuyiswa komlomo wesibeletho
Ukuze usebenzise okuningi "okusemthethweni," zama umphumela wesibeletho (okusho ukuthatha intamo) (okusho ukubuyisela) ngenkathi usemeni.
Sicela uqaphele: Ukuxoshwa komlomo wesibeletho akuwona wonke umuntu. Uma uthola ukuthi unesigqoko sezintambo noma esiphendukile (ngokuvamile esibizwa ngokuthi ukulahlekelwa umsebenzi wezokwelapha ukukhwabanisa komlomo wesibeletho,) noma isimo se-disc, kufanele uhlole nodokotela wakho noma umelaphi womzimba ngaphambi kokuzama lo msebenzi.
Kunezinguqulo ezimbili zalokhu. Owokuqala akudingi ukuthi ube eceleni kodonga; owesibili uyakwenza.
Ukubuyiswa komlomo wesibeletho Ukuma-Ngaphandle koLonga
Hlala nokuhleleka kokuhle. Lokhu kusho ukuthi izinyawo zakho zingaphansi kwezintambo zakho-ububanzi obungamamitha angu-1 ngaphandle. Amadolo akho kufanele aqonde, kodwa angavaliwe (ukuvala kungenezela ukugqoka nokudabuka ekuhlanganyeleni.) Ukugcina amehlo akho kanye nekhanda lakho (ngamanye amazwi, ungaboni noma uphezulu). kude kakhulu ngangokunokwenzeka.
Ukuze uvikele intamo yakho, kubalulekile ukwenza lokhu ukunyakaza ngobumnene. Futhi, ngokushesha nje lapho uzwa ukuthi kukhona ukungezwani okuvela emahlombe akho noma phambi kwetamo noma umphimbo wakho, yimisa. Ungafaka isandla esisodwa kwi-chinja sakho bese usicindezela ukuze usize ukuqondisa ukunyakaza uma lokho kusiza.
Hlala endaweni ehoxisiwe imizuzwana engu-10-15. Qinisekisa ukuthi uphefumule futhi uqhubeke uphumule leyo mihlomo yentamo kanye nehlombe phakathi naleso sikhathi. Ukuhlukunyezwa okukhulu kunciphisa ukulungiswa kwakho futhi kushintshela indlela osebenzisa ngayo imisipha yakho, okuholela ekuqhubekeleni phambili noma ekuthuthukiseni ukungalingani kwemisipha; lokhu kungenza ukukhubeka kwentamo yakho ibe nzima nakakhulu.
Ukubuyiswa komlomo wesibeletho e-Wall
Ungazama futhi ukuhoxiswa komlomo wesibeletho odongeni. Ngiyayithanda le nguqulo ngoba udonga lunikeza isiqondiso sentamo enhle ekuqondeni kwekhanda. Ungaphinda ubambe isikhundla eside - kuze kube kumasekhondi angu-60.
Njengenguqulo yomdanso echazwe ngenhla, lo msebenzi awuwona wonke umuntu. Uma unezinkinga ze-disc enkanyeni noma entanyeni yokuhlala entanyeni, cela udokotela wakho noma uchwepheshe wezempilo mayelana nokuthi kufanele wenze lokhu noma cha.
Hamba ngezinyawo zakho cishe u-1 wezinyawo zakho ubude ukusuka ebhodini lokudonga. Thinta isikhumba sakho bese uphoqa ikhanda lakho emuva odongeni. Hambisa kahle kakhulu ukuze uma noma lapho ikhanda lakho lifika ngempela odongeni, akwenzi lokho nge-thud. (Asikho isidingo sokulimala kwekhanda lapha.)
Hlala lapho, ngemuva kwe-skull yakho ukuphumula odongeni kuze kube yiminithi elingu-1. Intamo yakho izokhipha kancane; lokhu kukhulisa esikhulume ngakho ekuqaleni kwalesi sihloko.
Ezimweni eziningi, ukunwetshwa kwentamo kuzozizwa kukhululeka, kodwa uma kungenjalo, kunganciphisa ukuthi ubuyela emuva kanjani ikhanda lakho noma umise ukuvivinya umzimba ngokuphelele. Ungase ufune ukuqhuba izimpawu / ubuhlungu obuhlobene nokuzama lo msebenzi ngudokotela wakho.
Ukulala Emhlane Wakho Ngethawula Ngaphansi Kwekhanda Lakho
Uma intamo yakho, amahlombe kanye / noma emuva yangemuva ibuhlungu, futhi unomzuzwana ekhaya, ungase uzame lokhu okuhlangenwe nakho okuphinde kwenzeke khona okwenzeka nawe endaweni ephezulu. (U- Supine ubhekisela esimweni olala ngaso ngemuva kwakho.) Uzodinga ithawula elincane elilinganiselwe noma eliphakathi.
Themba ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Beka ithawula elihlungwe ngaphansi kwekhanda lakho nentamo. Beka it for induduzo, futhi ukugcina ikhanda ikhanda lakho ngomgogodla. Ngamanye amazwi, ungavumeli ikhanda lakho libe ngaphambili noma ngemuva komgogodla wakho - lokhu cishe kuzomisa imisipha yakho yentamo futhi kuvimbele ukuba baphumule futhi bakhululwe.
Uma usuhlekile, hlala lapho kuze kube semaminithi ambalwa. Vele uphefumule futhi uvumele ukuhamba.
Okulandelayo, susa ukuphela kwethawula kude nawe ukuze unike intamo yakho kancane. Lokhu kufanele nje uzizwe kuhle. Uma kukhona okulimazayo, ungenzi lokhu tweak. (Futhi ukhulume nodokotela wakho ngakho.)
Njengangaphambili, hlala endaweni eminithi noma emibili ukuphefumula, phumula futhi uvumeleke.
Ithawula Ukuzivocavoca Inselele # 1: Engeza Izikhali
Ungangeza umsebenzi ophezulu womzimba futhi welula-uma nje ungenayo intamo, ihlombe kanye / noma ukulimala okungenhla emuva, okungukuthi. (Uma wenza kanjalo, thintana nodokotela wakho kanye / noma umhlinzeki wenyama ukuze uthole izivivinyo ezinhle kanye nezikhundla zakho, unikezwe isimo sakho.)
Ngenkathi usesikhundleni, phakamisa izingalo zakho phezu kwekhanda lakho (ukuqeda ukuphumula phansi) uma amahlombe akho eguquguqukayo ngokwanele. Uma kungenjalo, faka amaqabunga ahlanganiswe kanye / noma imithwalo kulowo ndawo ukunikeza izingalo zakho indawo okuzofika kulokho ongakuphatha kahle.
Nalapha, hlala khona isikhathi ezimbalwa ukuze uphefumule futhi uphumule. Ungathola ezinye izikhwama zengxabano ezinesidingo sokukhululeka! Uma kunjalo, qeda lokhu. Awudingi ukuhlala endaweni isikhathi eside kakhulu. Ungahlala uzama futhi kusasa. Ngokuhamba kwesikhathi, ukuphakama nokuphakama kwehlombe lakho kuzokuthuthuka futhi lesi sikhundla sizokhululeka.
Ithawula Ukuzivocavoca Inselele # 2: Ukukhululwa Kwemibandela e-Base of the Skull Nge-Sock Balls
Qaphela: Kule nselele, uzodinga ama-2 amabhola we-tennis kanye ne-sock lightweight.
Enye into okufanele uyenze ngenkathi ulele emhlane wakho idinga amabhola amabili we-tennis ku-sock. I-sock kufanele iboshwe ekupheleni kwesinye ukuvumela ukuthi amabhola athinte futhi angahambi. Beka i-sock ngamabhola kuwo phansi, futhi ngaphansi kwesisekelo se-skull yakho. Lona yindawo engemuva kwekhanda lakho ukuya phansi lapho ithemba le-skull liphuma khona. (Ngaphansi kwaleyo ndawo yintamo yakho.)
Bese uchitha isikhathi esincane (kuze kube ngu-10) ukuphefumula nokuphumuza isisindo sekhanda lakho kuma-sock-balls. Uma kukhona ubuhlungu, unganciphisa isikhathi osichitha kule ndawo. Uma kungenjalo, ungase ucabange nokuvula umculo otholile.
Yini Engaphansi Kwezingxenye Zase-Occipital? I-Advanced Tweak kuya Inselele # 2
Ama-sock-amabhola afakwa endaweni ye-skull yakho eyaziwa njenge-condipital condyles. (Akudingeki ukhumbule lelo gama ukuze uphumelele ngale nqubo, noma kunjalo.)
I-condyles inikeza okunamathiselwe kwemisipha eqenjini elaziwa njenge-sub-occipitals. Imisipha ye-Sub-occipital iqukethe i-rectus capitis posterior enkulu neyincane, ne-oblique capitis engaphansi futhi ephakeme. Lezi zinhlanzi zidlala indima ekuguquleni nase / noma ekhanda ikhanda lakho eceleni komsila wokungena, kanye nokwandisa ikhanda lakho emuva.
Uma amazinga akho obuhlungu avumela ngenkathi uhlala emabhokisini amaningi, ungase uwazungeza ngobumnene. I-sub-occipitals, okukhulunywe ngayo ngenhla, kaningi inama-tightness, ama-spasms kanye / noma aqala amaphuzu angabangela ubuhlungu futhi angathinteki ukuthunyelwa kwakho. Abantu abaningi bathola ukuthi ukusebenzisa ama-sock-balls kuyindlela ephumelela kakhulu yokusebenza izinkinobho ezinjalo kanye nezinkinga.