I-Neck Neck Exretching Exercises

Ukuphila kwansuku zonke, ukungahambi kahle , nokulimala ngokuvamile kubangele imisipha eminyene . Uma unesifo senhliziyo noma ubuchopho emisipha yakho yentamo, umhlinzeki wakho ongokwenyama angasiza ukunikeza imizimba engcono kakhulu yokusiza ukuthuthukisa ikhono lakho lokuhambisa intamo yakho ngokugcwele futhi ngobuhlungu obukhulu noma abukho.

Funda lezi zivivinyo ezine zokwehlisa izintanyane ezithinta umzimba wakho ongase ubeke umyalelo wokunciphisa ukuqina kwesisu. Ukuzivocavoca kungenziwa ngenkathi ulele emhlane wakho (ukuze unikezwe ukusekelwa okusiziwe) noma endaweni ehlezi noma emileyo.

Qinisekisa ukuthi ungena ngodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqala lokhu, noma enye enye, ukuzivivinya kwentamo.

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Ukuchofoza Ukunquma: I-Chin kuya esifubeni

Qala ukuzivocavoca ngalunye ngentamo yakho endaweni ye-midline. Ikhanda lakho kufanele libe phakathi futhi lingagxili phambili, emuva, noma eceleni. Ungenza lo msebenzi uma ulala phansi noma uhlezi phezulu.

1. Gwema ikhanda lakho ngobumnene ngenkathi uletha i-chinunu yakho esifubeni sakho.
2. Misa lapho ukululaza kubonakala ngemuva kwentamo yakho.
3. Bamba isikhundla semasekhondi angu-20.
4. Buyela esimweni sokuqala.
5. Phinda lokhu izikhathi ezingu-4.

Ezinye iziguli zizuza ngokumane zihambele kuze kube yilapho zizwa ukululazeka bese zikhulula ngaphandle kokubamba iqhaza. I-PT yakho ingakubonisa indlela engcono kakhulu yesimo sakho esithile. Qinisekisa ukuyeka uma uzizwa ubuhlungu obuhlungu entanyeni yakho njengoba usule.

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Ukwandisa Ukwehlisa: Amehlo Ezulwini

Ukwandiswa komlomo wesibeletho kuhilela ukubuka phezulu, futhi kungasiza ekunciphiseni ukucindezeleka entanyeni yakho. Ukwandiswa komgogodla wakho womlomo wesibeletho kungasiza futhi ukusiza ukukhulula ubuhlungu obuvela kuma-disc bulging entanyeni yakho.

Qala ukuzivocavoca ngalunye ngentamo yakho endaweni ye-midline. Ikhanda lakho kufanele libe phakathi futhi lingagxili phambili, emuva, noma eceleni. Ungenza lo msebenzi uma ulala phansi noma uhlezi phezulu.

1. Mboza kahle ubuye ikhanda lakho ukuze amehlo akho abheke phezulu "esibhakabhakeni."
2. Misa lapho ukululazeka kubonakala phambi kwentamo yakho.
3. Bamba isikhundla semasekhondi angu-20.
4. Buyela esimweni sokuqala.
5. Phinda lokhu izikhathi ezingu-4.

Futhi, abanye abagulane benza kangcono ngalesi sondlo ngokuhamba ngesigqi kusukela ekuthunjweni kuya esimweni se-ralxed. I-PT yakho ingasiza ekunqumeni indlela engcono kakhulu yokwenza lokhu kulula.

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Ukushintshaniswa: Ohlangothini Ohlangothini

Qala ukuzivocavoca ngalunye ngentamo yakho endaweni ye-midline. Ikhanda lakho kufanele libe phakathi futhi lingagxili phambili, emuva, noma eceleni. Ungenza lo msebenzi uma ulala phansi noma uhlezi phezulu.

1. Misa kancane ikhanda lakho ngakwesobunxele, ubheke ihlombe lakho lesokunxele.
2. Misa lapho ukululaza kuzwakala ngakwesokudla kwentamo yakho.
3. Bamba isikhundla semasekhondi angu-20.
4. Buyela esimweni sokuqala.
5. Phindela phezulu ngenhla izikhathi ezingu-4.
6. Misa kancane ikhanda lakho ngakwesokudla, ubheka ngaphezulu kwehlombe lakho lesokudla.
7. Misa lapho ukululaza kuzwakala ngakwesokunxele kwentamo yakho.
8. Bamba isikhundla semasekhondi angu-20.
9. Buyela esimweni sokuqala.
10. Phinda ngenhla ngaphezulu izikhathi ezingu-4 ngaphezulu.

Uma ngabe isiqondiso sokujikeleza sibangela ubuhlungu, hlala bese uhlola nge-PT yakho.

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I-Lateral Flexion: Indlebe Ehlombe

Qala ukuzivocavoca ngalunye ngentamo yakho endaweni ye-midline. Ikhanda lakho kufanele libe phakathi futhi lingagxili phambili, emuva, noma eceleni. Ungenza lo msebenzi uma ulala phansi noma uhlezi phezulu.

1. Ngabeka kahle intamo yakho emizamweni yokuthinta indlebe yakho kwesokunxele ehlombe lakho.
2. Misa lapho ukululaza kuzwakala ngakwesokudla kwentamo yakho.
3. Bamba isikhundla semasekhondi angu-20.
4. Buyela esimweni sokuqala.
5. Phinda ngenhla ngaphezulu izikhathi ezingu-4 ngaphezulu.
6. Ngabeka kahle intamo yakho emizamweni yokuthinta indlebe yakho kwesokudla ehlombe lakho.
7. Misa lapho ukululaza kuzwakala ngakwesokunxele kwentamo yakho.
8. Bamba isikhundla semasekhondi angu-20.
9. Buyela esimweni sokuqala.
10. Phindela phezulu ngenhla izikhathi ezingu-5 ngaphezulu.

Lolu hlelo lokusebenza luyakwenziwa nsuku zonke ukusiza ukukhulula ubuhlungu bentamo nokuhlupha.

Izwi elivela

Wonke umuntu uhlukile, futhi isimo sakho sentamo ethile singadinga ukuzivocavoca okuhlukile okuhlukile kulabo abakulesi hlelo. Kodwa ngokujwayelekile, uma unesisindo entanyeni yakho, kufanele usebenze ohlangothini oluthile lwezintambo ukuze usize ukuthuthukisa ukuguquguquka kwakho konke nokuhamba kwentamo. Hlola nge-PT yakho ukuze ufunde izivivinyo ezingcono kakhulu zesimo sakho.

> Umthombo:

> Meisingset, I. Etal. Ababikezeli be-Glabal Effected Effect emva kwe-Physiotherapy kwiziguli ezine-necklaces: Isifundo sokuBheka. I-Physiotherapy; emshinini, wamukele uMashi, 2017.