Indlela Yokuklaba Nokubamba Ngaphandle Kokulungisa Imbuyiselo Yakho

Ithuba lokusebenzisa ifosholo liyatholakala unyaka wonke. Okusho ukuthi ingozi yokubuyela emuva noma enye ukulimala komgogodla ikhona, futhi. Ukufunda indlela yokumba idimu lakho noma iqhwa lefosholo ngemishini emihle yomzimba kulula ukwenza futhi kuthatha imizuzu embalwa nje.

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Beka i-Shovel phambi kwakho

Ukuklabalaza kuwumsebenzi onzima, ngakho-ke uzibekelele ukuze uphumelele kusukela ekuqaleni.

Beka phezulu phezulu kwefosholo ukuze kube yizinga. Okufanelekile, kufanele kufane nokuphakama kwamathambo akho e-hip (i-pelvis) ethatha ukuthi amathambo akho e-hip aphezulu.

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Beka Ilinya Elilodwa Kule Shovel

Beka izinyawo zakho ukuze unyawo lunye lungaphambi komunye. Okulandelayo, faka inyawo lakho langaphambili emkhakheni wefosholo. Namisa umlenze wakho ongemuva emhlabathini ukuze usize ukuzinzisa umzimba wakho.

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I-Inan In

Nciphisa isisindo sakho phambili phezu kwefosholo. Vumela isisindo somzimba wakho sishise ifosholo emhlabathini. Ukwehlisa ukungcola noma iqhwa ngale ndlela kuzokusiza ugweme ukucindezeleka kwemisipha ehlotshaniswa nokumba noma ukuklahla.

Gcina umgogodla wakho emgqeni owodwa ongapheli, kodwa oguquguqukayo.

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Qala Ukukhuphula

Ukuze uqale ukuphakamisa ukungcola, shiya isisindo sakho emlenzeni wakho ongemuva, usebenzisa ukunyakaza kwe-pelvis. Qinisekisa ukuthi ugoba ezinqulwini nasemadolweni , hhayi emuva. Uma ungaqali ukuphakanyiswa kusuka kwesikhumba uzobe usebenza kanzima kunalokho okudingayo futhi kungase kubangele ukubuyela emuva noma ugqoke intamo .

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Yehlisa Umzimba Wakho Ukuphakamisa I-Shovel Up

Susa ifosho emhlabathini ngokuguqa ngamadolo (ikakhulukazi umlenze ongemuva) ukuze unciphise umzimba wakho ngaphezulu. Ngokunciphisa umzimba wakho phansi uma uphakamisa ifosholo, ubeka isikhungo sakho ngaphansi kwesisindo ozama ukusiphakamisa, futhi usebenze amandla we-pelvis, izinqulu, nemilenze kunokuba ngemuva.

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Hambisa Umzimba Wakho Ukulahla Ukukhipha Okungcolile

Esikhundleni sokungcola udoti ehlombe lakho noma emzimbeni wakho, kutheni ungathathi ngendlela encane? Kungase kukugcine amandla futhi kukusize ukuba ugweme ukucindezeleka kwemisipha uma uhambisa umzimba wakho wonke lapho ufuna ukungcola khona, bese nje uvule isibambo sefosholo ukuze usiwe lapho. Njengesijwayelekile, noma yikuphi ukuguqa kumele kube sezinqulwini namadolo ukukusiza ugweme ukusebenzisa izindawo ezisengozini yokubuyela emuva ukuze wenze umsebenzi onzima.

_Imithombo:

_{Hage, M., Ukuvuselelwa Kwesikole saseChicago. Incwadi Yokubuyisa Emuva: I-Self Self-Guide Guide ye-Daily Relief yeNeck and Low Back Pain . Edition 2nd. Abashicileli be-Peachtree. 1992, 2005.
Cathy Butler. Ukuziphendulela komuntu siqu kanye namanothi wenkambo : Ukulimala okungenakusebenza , njengoba kuthuthukiswe uMiriam Levenson, uFeldenkrais Practitioner.}