Indlela Yokunciphisa I-Backache Yakho Ngenkinga Yokulinganisela Emalinini Omunye

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Amathiphu okuPhepha kwe-Backache yakho - Izinselele ezinomlenze owodwa

Amathiphu okuPhepha we-Backache yakho

Ukufaneleka akuyona nje yezemidlalo. Kanye nokudlala indima ebalulekile ekuvimbeleni kanye / noma ukulawula izifo ezinzulu ezifana nesifo senhliziyo, umdlavuza nokuningi, ukuhlala ngendlela - ukugcina imisipha eqinile nokuguquguqukayo - kungasiza ukwenza i-backache yakho ihambe.

Ukuze Ubuyele Emuva, Qinisekisa Imisipha Yensiza Yomfutho

Imisipha ye-lateral (zangaphandle), ikakhulukazi, iyisihluthulelo sokusekela umgogodla (kanye nokuhamba, ukugijima, nezinye izinhlobo eziningi zokuzivocavoca.) Ukuzigcina ziqinile futhi ziguquguqukile ziyingxenye yomgomo wezinhlelo eziningi zokwelapha emuva.

• Okuhlobene: Thola i-Perfect Physiotherapist yakho

Omunye Abaqaphi Bamaqhwa Abagqokile

Masikhulume amandla. Isu elihle lokuqinisa imisipha ngaphandle kwe-hip yakho ukwenza izinselelo zokulinganisela okulinganayo. Lolu hlobo lokuvivinya umzimba lubangela imisipha yakho ye-hip (ikakhulukazi labo abangaphandle) ukusebenza kanzima futhi ukuxhumanisa kahle. Nakuba kuyiqiniso ukuthi izinyathelo zakho zithola izinzuzo kulokhu, emuva kwakho kungenzeka ukuvuna imivuzo.

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Amathiphu okuQinisekisa kwabaqalayo nge-Backaches

Amathiphu okuQiniseka kwabaqalayo nge-Backaches - I-Version emibili emibi yesinselele esisodwa semilenze

Kungakhathaliseki ukuthi izinga lakho lokuzivocavoca likhona, kukhona ukuvivinya umzimba okuqhubekayo we-hip ukuqinisa kwakho. Ungase ungakwazi ukuma ngokugcwele emlenzeni owodwa isikhathi eside ngokwanele ukuze uzuze izinzuzo ze-gluteus medius neminye imisipha ye-hip yangaphandle, kodwa kukhona ukuguqulwa okusebenzayo.

Emfanekisweni ngenhla, imodeli isebenzisa zombili imilenze ukusekela umzimba wakhe omileyo - kungukuthi ngokuguqa umlenze owodwa (emlonyeni we-hip, emadolweni nasezintweni) futhi wandisa omunye ohlangothini, ungeza inselelo enkulu emisipha yomphetho wakhe ophansi. Imisipha yalo yangaphandle emlenzeni wemijondolo yenza ingxenye yengonyama yomsebenzi, ukunikeza ukuzinza nokulinganisela kwesimo. Futhi umlenze oswelayo kungenzeka uthole ukuchotshozwa okunye ezindaweni eziyisihluthulelo sokuma komzimba okuqondile okubuhlungu nokubukeka komzimba, futhi.

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Sula Indlela Yakho Yokuqinisa U-Hips and Back Back

Amathiphu okuQiniseka kwabaqalayo abanezinhlamvu ze-Backaches - Shiya Indlela Yakho Yokuqinisa U-Hips no-Back

Cabanga ukuhamba ngemilenze eyodwa ngenkathi uguqa, uma nje ungena futhi uphume kule ndawo ngendlela ephephile futhi ekhululekile.

Uma ungumqali noma unesimo esiqhubekayo sokubuyela emuva, qala ngokumane "emi" emgqeni owodwa, futhi ukhulisa omunye umlenze ohlangothini ohlangothini, isikhathi. Lokho kusho, kuhle kakhulu ukubeka umlenze wakho kwenye indawo phakathi kwephambi nangecala - kuye ngokuthi induduzo kanye nokukwazi kwakho ukuhlala uzinzile kule ndawo. Gcina izingalo zakho phansi ngezinhlangothi zakho futhi ungazami ukugxilisa isifuba sakho.

Ukubandakanya izingalo noma ukufaka i-trunk tilt yizinguqulo eziqhubekayo zalesi sikhundla, futhi cishe kuzothuthukisa inselele yakho. Kuyafana nokuthutha umlenze odelele kakhulu ohlangothini futhi kancane ukuya phambili. Emva kokuthuthukisa amandla okudingeka kanye nokulinganisela ngenkathi kulesi sikhundla sokuqala sokuguqa, ngaleso sikhathi, ungaqala ukungeza ku-trunk eyodwa noma ngaphezulu, ukuhluka komlenze noma kwesandla.

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I-Kneel, Incike futhi Inhloso Yokubhubhisa

Amathiphu okuQinisekisa kwabaqalayo nge-Backaches - I-Kneel, Emile futhi Inqotshwa Ngenjongo

Ukuhluka kwenselele yokuguqa ngamagundane eyodwa (ngomunye umlenze wenyuka ohlangothini) ochazwe ekhasini elidlule ukubeka ibhola lokuzivocavoca kolunye uhlangothi futhi ubambelele kuso kalula. ngesandla sakho. Bendlela ekuhlanganyeleni kwakho kwe-hip, ugcine umgogodla wakho uqonde futhi ukhumbule ukuphefumula. Hlala lapho imizuzwana engama-10, kodwa yenza kancane uma uqala ukulahlekelwa ifomu lakho noma ubuhlungu obuzwayo.

Uma ungumuntu oqala ukuqala, sebenzisa into ephakeme kakhulu kunebhola. Kodwa uma uphelele inselele noma amabili, ungagudluza ibhola ngaphakathi nangaphandle, noma phambili nangemuva, ukuze uzilimaze ngenhloso. Lokhu cishe kuzobandakanya imisipha yakho ye-hip kanye nenhloko njengoba usebenza ukuhlala endaweni.

• Okuhlobene: Ukufudumala ngeBhola Yokuzivocavoca

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Amathiphu okuQiniseka kwabaqalayo abane-Backaches: Thatha izitebhisi. Ngaphandle.

Amathiphu okuQiniseka kwabaqalayo abane-Backaches: Thatha izitebhisi. Ngaphandle

Ngingumgqugquzeli omkhulu wokufaka izinselelo ezingokwenyama ezizinzuzo zokwelapha esimisweni sami nsuku zonke. Lokhu kusho ukuthini kuwe? Ngesikhathi esilandelayo lapho ubona izitebhisi, cabanga ukugibela kanye / noma wehla ezimbalwa zazo.

• Zama: Thola Ukugqugquzela Ukuzivocavoca

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Amathiphu okuQiniseka kwabaqalayo abane-Backaches - Inselelo elula yokulinganisa

Amathiphu okuQiniseka kwabaqalayo abane-Backaches - Inselelo elula yokulinganisa

Inselele yokudala ibhalansi yakudala ukuma emlenzeni owodwa nomunye ugobile emadolweni nasezintweni. Bamba okuthize uma udinga ukumisa, futhi uhlale lapho kuze kube imizuzwana engu-15. Phinda lokhu cishe izikhathi ezingu-5-10 ngosuku.

Ungakhohlwa omunye umlenze, kodwa uma ohlangothini olulodwa lubuhlungu, noma wenze inguqulo elula noma ungenzi lo msebenzi nhlobo ngaphesheya.

Ukuze uqale, gcina izingalo zakho eceleni kwakho, kodwa uma uhlala ubeka kule ndawo kuba lula (futhi kufanele njalo kube nobuhlungu, yiqiniso), thatha uhlangothi ngaphandle!

• Ulungele ukuchofoza? Zama izintambo ezintathu ze-Hip Outer ezingasiza ekunciphiseni ubuhlungu bokubuyela emuva

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Amathiphu okuQinisekisa kwabaqalayo nge-Backaches - Ukulingana Okumelana Nenselele

Amathiphu okuQinisekisa kwabaqalayo nge-Backaches - Ukulingana Okumelana Nenselele

Nansi ukuthutha engikufunde ekilasini lami lokudansa lokuqala eminyakeni eminingi edlule. Kuyinto inselele yokulinganisela enemilenze eyodwa encike kakhulu emisipha yakho ye-hip, ikakhulukazi ezinqulwini zakho zangaphandle, ukuze uthole ukusekelwa.

Qaphela: Le nselele akuyona wonke umuntu. Kuthuthukile kakhulu. Futhi, uma kubangela noma yibuphi ubuhlungu, vimbela ukuvivinya umzimba.

Umqondo ukugoba ezinqulwini kuze kube yilapho uhamba phansi. Gcina umugqa omuhle ovela phezulu kwekhanda lakho kuze kube phansi kweenyawo zakho (emlenzeni osondelene).

Ekuqaleni, ungakwazi kuphela ukuhlala imizuzwana embalwa kanye / noma ungase ungafinyelele ngokugcwele, kodwa lokho kulungile. Ngokuzijwayeza, ungakwazi ukwakha ikhono lakho nesikhathi esichithayo. Umgomo omuhle ungaba ngu-5 noma imizuzwana engu-10 ngesikhathi.

Ungakhohlwa ukwenza lokhu ngakolunye uhlangothi!

• Zama: Incazelo yami Ye-Posture

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Amathiphu okuQiniseka kwabaqalayo nge-Backaches - I-Dance ye-Dance

Amathiphu okuQiniseka kwabaqalayo abane-Backaches - Ukuphila Komdanso

Futhi ekugcineni, umdanso wokuphila uma ucabanga ngakho ngaleyo ndlela.

Yiziphi okuhlangenwe nakho ohlangabezana nazo nsuku zonke noma ngeviki ukuthi uzibophezele ngokweqile - kodwa ngokuphepha nangesimo sakho sekhono - inselele ibhalansi lakho elilodwa lesigwebo? Uma uthola okuthile, thatha umzuzwana. Izinkalo zakho nangemuva zingakubonga ngakho!

• Zama: Ukugcoba, Isikhundla sePelvic, ne-Backache yakho