I-Prone Cindezela Nge-Hips Off Centre

I-back back extends ukuze usize ukuphatha ubuhlungu ngakolunye uhlangothi lomhlane wakho.

Ubuhlungu obuphansi emuva buyinto evamile ehlasela abantu abangama-85% ngesikhathi esisodwa. Ngenye yezifo ezivame kakhulu ezitholakala emitholampilo yokwelashwa ngokomzimba, futhi ingenye yezimbangela eziholela esikhathini esilahlekile emsebenzini.

Uma unemihelo ephansi yangemva, uyazi ukuthi kunzima kangakanani ukuhamba, ukusebenza, noma ukujabulela isikhathi sokuzilibazisa. Uma ubuhlungu obubuhlungu bubuyela emuva, cishe ufuna ukuwuthatha ngokushesha ukuze uhambe bese uhlala kude.

Izinyathelo Zokuqala Zokuthatha Uma Ubuhlungu Bemuva Buhlasela

Uma unesifo esibuhlungu sokubuhlungu emuva, kunezinto ezimbalwa okufanele uyenze kuqala ukulawula isimo sakho. Okokuqala, xhumana nodokotela wakho, ikakhulukazi uma unezimpawu ezithile ezinjengezingulube noma izinguquko zesisu noma ukubuthakathaka okungazelelwe noma ukukhubazeka emlenzeni wakho. Lokhu kungase kube uphawu lwezokwelapha eziphuthumayo ezidinga ukwelashwa ngokushesha.

Ukuze uqale ukwelapha emuva kwakho, ezinye izinyathelo eziyisisekelo zokuqala kufanele zenziwe. Lokhu kufaka:

1. Nethezeka. Ubuhlungu obuningi bokubuya emuva buhamba ngokushesha.
2. Ukuqamba amanga phansi ebusweni obunzima, njengephansi. Uma lokho kunzima, ukulala embhedeni wakho kufanele kube kuhle.
3. Zama ezimbalwa ukucindezela phezulu ukusiza ukubuyisela isikhundla evamile umgogodla wakho. Themba ubheke phansi, faka izandla zakho phansi, bese ucindezela ngenkathi ugcina umhlane wakho ukhululekile.
4. Gada izimpawu zakho. Bheka ukugxilisa phakathi , noma ukuhamba kobuhlungu endaweni eseduze nomgogodla wakho. I-centralization yezimpawu zakho njengoba wenza i-press up kuyisibonakaliso esihle.

1. Qaphela ukugcina isimo esifanele . Ukwenza ukuzivocavoca kwe- slouch-overcorrect kungakusiza ukuqeqesha umzimba wakho ukuze uthole ukuhleleka okufanele.

Izinyathelo Ezilandelayo Zokuphatha Ubuhlungu Bakho Ebuyile

Uma uke wazama umshini wokuzivocavoca futhi ugcine ukuma okufanele kodwa izimpawu zakho zilokhu ziqhubeka ngakwesinye umgogodla wakho, khona-ke kufanele uqhubekele emzimbeni omusha: ucindezela phezulu ngezinyopho kulesi sikhungo.

Umshini wezinyosi ophuma esikhungweni yi-McKenzie Method yokuvivinya umzimba okuhle kakhulu ekuphupheni ubuhlungu obuphansi be- sciatica obusehlangothini olulodwa lomgogodla wakho. Nansi indlela okwenza ngayo:

1. Themba ubheke phansi futhi uhambise emaceleni akho.
2. Ngenkathi uqhutshwa phambili, shiya izintambo zakho kolunye uhlangothi ngenkathi uhambisa izinyawo zakho nemilenze ngakolunye uhlangothi. Uma ubuhlungu bakho buhlangothini olungakwesokudla kwempuphu yakho, shiya izinyathelo zakho ngakwesobunxele. Uma ubuhlungu bakho bubheke ngakwesobunxele, shiya izindebe zakho ngokuqondile.
3. Yehlisa phansi ngenkathi ugcina isikhundla esishintshileyo. Umzimba wakho kufanele ube ngesimo se-crescent.
4. Beka izandla zakho flat phansi phansi emahlombe akho, futhi wenze press up. Qinisekisa ukuthi ugcina izinyathelo zakho ziphakathi nendawo ohlangothini olulodwa futhi ugcine umhlane wakho ukhululekile.
5. Cindezela kuze kube ngangokunokwenzeka, ubambe isikhundla sokuphela ngomzuzwana owodwa, bese wehla kancane kancane. Izinkalo zakho kufanele zihlale ziguquliwe sonke isikhathi.
6. Phinda lokhu kusetshenziselwa ukuphindaphinda okungu-10 kuya kwezingu-15 ngenkathi uqapha ushintsho endaweni noma ngamandla okubuhlungu kwakho emuva.

Hlola Izimpawu Zakho

Ngenkathi wenza umshini wezintambo usuka esikhungweni, qiniseka ukuthi uqapha izimpawu zakho. Khumbula ukuthi ukubeka phakathi kwakho ubuhlungu obukhulu njengoba usebenza kuyisibonakaliso esihle. Uma izimpawu zakho ziqala phakathi, qhubeka uqhuba lo msebenzi.

Kungenziwa izikhathi eziningana ngosuku, ngokubambisana nokulungiswa kwe-postural, ukusiza ukuthuthukisa ubuhlungu bakho obuya emuva.

Uma ucindezela phezulu ngezinyawo zakho kulesi sikhungo kubangela ukuba ubuhlungu bakho bube bubi kakhulu, zama ukuvivinya umzimba wakho ohlangothini oluhlukile. Futhi, qapha izimpawu futhi ubuke ukugxilisa phakathi.

Uma uzizwa uhamba kahle futhi uyancipha ubuhlungu ngokucindezela phezulu ezinkalweni, qhubeka uyenza kuze kube yilapho izimpawu ziphela. Khona-ke, shiya ucindezela ngokushesha ukuze ugcine ubuhlungu obukhulu.

Uma ubuhlungu bakho buba ngcono kepha buphikelela, futhi uzizwa njengezintambo zakho zokuqhubeka, kungase kudingeke uzame ukuvivinya umzimba okuhlukile ukuze uphathe ubuhlungu bakho emuva.

Ukwelula kwe-flexion-ukujikeleza kuyisinyathelo esiphuthumayo esivela emaphephandabeni kuze kube nezinyathelo ezivela esikhungweni.

Ubuhlungu obuphansi emuva bungaba nakho okwesabekayo. Ngokuzama ukuzitholela ngokuzivocavoca njenge-press up with hips off center, ungase ukwazi ukulawula ubuhlungu bese ubuyela ngokushesha emsebenzini wakho nomsebenzi ojwayelekile.

Yiqiniso, uma ubuhlungu bakho be-back emuva buqhubeka, ukuvakashela ochwepheshe bendawo wangokwenyama kungase kube ukusiza ukuhlunga izinto kuwe

_{Umthombo: McKenzie, uRobin. Phatha Emuva Kwakho. 8. I-Raumati Beach: I-Spinal Publications New Zealand, 2006. Phrinta.}