I-Limber Up Your Spine
Ukuhlala mhlawumbe kuyona embi kunazo zonke izikhundla ze-back ne-dis health. Esinye isizathu esikhulu ukuthi ukuthi ubeka ukucindezela okuningi kumkholomu wakho. Uma uhlala okuningi emsebenzini wakho, cishe uzizwa lokhu ekupheleni kosuku, noma ngisho nangaphambi kwalokho.
Okufanele ngikwenze?
Ochwepheshe batusa ukuba bathathe izinkambo zokunyakaza okungenani kanye ngehora. Ukuzivocavoca okuningi kunakho okumele ukhethe kuzo, okusho ukuthi ungakwazi ukuhlela ikhefu lakho lapho uzwa khona imiphumela yokuhlala kakhulu.
Uma ibuyele emuva udinga, imiyalelo engezansi ingenza iphutha; Lokhu kunconywa kunconywa kwabanye abantu yi-American Physical Therapy Association.
Kodwa ngaphambi kokuba ungene futhi uqale lesi sici, izinkomba ezimbalwa zeluleko zihlelekile:
- Endabeni yokulimala emuva noma ubuhlungu obukhona, cela udokotela wakho noma uchwepheshe wezempilo uma lokhu kusebenza kufanelekile unikezwe isimo sakho esithile nesimo ngaphambi kokuba uzame.
Lesi sihloko sichaza kuphela ukuthi singakwenza kanjani ukuhlehlisa emuva; ayincomo ukuthi uyenze. Abaqeqeshi bakho kuphela bezokwelapha bangakunika OK Okwamanje ukuthi, uma unenkinga yangemuva, ikakhulukazi uma ihlobene neyodwa noma ama-disc, lokhu kungase kungalungile. - Abantu abaningi bacabanga ukuthi bayazi ukuthi ziphi izixhumanisi zabo zomlenze, kepha lapho becela ukukhomba noma ukuthinta indawo ethize, baqala ukubona ukuthi ulwazi lwabo alucacile kahle kakhulu. Ukuze uthole ledesksi eliphansi eliphansi ukuze lisebenzele wena futhi nokugcina i-back yakho iphephile ngenkathi yenza, ukuthatha isikhashana ukuthola lezi zixhumanisi eziyinhloko umqondo omuhle.
Ukuhlanganiswa kwe-hip yindawo lapho ithambo lethanga lixhuma khona emthanjeni we-pelvic. Kunzima kakhulu kunalokho, kodwa uma ucabanga ngeziqhwa ngale ndlela, kungakusiza ukuthola indawo evamile lapho uzokwenza khona ukwelula.
Indawo eqondile ingamasentimitha ambalwa kuya ngaphesheya komugqa ophakathi noma umugqa wesigcawu se-pelvic bone, okuyi-joint eyaziwa ngokuthi i-symis symphysis.
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Misa isikhundla sakho sokuqala
Ungenza lokhu kulula noma uhlezi noma umile.
Uma uhlezi, zibeke eceleni komphetho wangaphambili wesihlalo sakho, namathambo akho amabili ehlezi ngokuqinile futhi ehambelana nesihlalo. Nakuba othintana naye eqinile, gwema ukubamba noma ukudala ukungezwani okwedlulele ethangeni lakho kanye nemisipha ye-buttock.
Uma umile, faka izinyawo zakho ukuze zikhomba phambili. Zama ukuzigcina zikhululekile kepha zixhumana ngokugcwele phansi.
Hambisa ku-Stretch
Faka, bese uphahla bese ugoqa isiqu sakho phezu kwamathanga akho. Lokhu kuhamba kubangelwa amajoyini we-hip hhayi emuva, futhi kungani indawo yezixhumanisi ze-hip ibuyekezwe ngenhla. Gcina umhlane wakho ukhululekile, kodwa uqondane ngqo nalesi sigaba sokwelula.
Izinkomba
- Ukusekela emuva kwakho, donsela imisipha yakho ephansi ekuqondeni umgogodla wakho njengoba uphuma.
- Gcina i-front of your hips (okungukuthi, imisipha yakho ye-quadriceps lapho iwela khona izingxenyeni zakho ze-hip) njengothambile futhi ekhululekile ngangokunokwenzeka. Lokhu kuzokusiza ukuthi usebenzise imisipha yakho yokusekela emuva kwakho, futhi kungasiza ekufinyeleleni umsila okuthiwa i-psoas. I-psoas iyi-muscle emuva-friendly eyenza izimpande ziguquguquke.
- Gcina amahlombe akho akhululekile njengoba wenza lokhu kuhamba. Lokhu kusiza ukuhlukanisa isenzo esikhwameni, okwenza ukwelula okuphumelela kakhulu.
- Vumela ikhanda lakho lihlale phansi njengodokotela we-rag.
Buyela Ekuqaleni Kwesikhundla
Inhlangano yokubuya iqala esikhwameni futhi ilandelele ngomgogodla wakho.
Hamba uphinde uphinde uthumele futhi uphakamise ukuthi unciphise phambili ezinkalweni zakho kanye nokudonsa i-abs yakho ukuze usize ukusekela emuva.
Uncurl umgogodla wakho, uqale esikhwameni.
Izinkomba
- Gcina i-abs yakho ingenele njengoba ufika.
- Uma wenza inguqulo emile, godu uhlanganyele imisipha ye-hamstring, engemuva kwethanga, ukuze ikusize
- Nikeza i-vertebra ngayinye ithuba lokunethezeka ekuqhumeni okungahambi kahle.
- Zama ukuqaphela ukuthi yiziphi izingxenye zomgogodla wakho ovame ukungena 'kwi-clumps', okungukuthi i-vertebrae ayikwazi ukuhamba ngokuzimela uma sekuyisikhathi sayo. Ukufeza ukunyakaza okuningi ukuzimela phakathi kwama-vertebrae eseduze kwenza kube nomgomo omuhle wokuguquguquka.
- Kodwa ngenxa yokuphepha, thatha ezinyathelweni; umqondo ukufeza ukuguquguquka kwesikhathi, hhayi konke ngesikhathi esisodwa.
Umthombo:
UMoffat, Marilyn, PT Ph.D. noVickery, uSteve. I-American Physical Therapy Association Book of Body Maintenance and Repair . Ama-Owl Amabhuku. UHenry Holt noNkampani, LLC. ENew York, eNew York, ngo-1999.