Izindlela Ezingavamile Zokugcina Ukuhlala Okuphelele

Uma ubuzwa ubuhlungu emuva , ubuhlungu bentamo noma ubuhlungu behlombe , ungase uzuze ukwelashwa ngokomzimba ukusiza ukunciphisa ubuhlungu bakho futhi ufunde amasu okuphatha isimo sakho. Izindlela ezimbili ezibaluleke kakhulu zokuphatha ubuhlungu bakho ziyizivivinyo kanye nokulungiswa kweposi ngemuva . (Robin McKenzie, umkhulu we-spine guru PT, ngesikhathi esisodwa esho ukuthi izinto ezintathu ezibaluleke kakhulu okumelwe ziyenze ukulwa nobuhlungu emuva emuva kokulungiswa, ukulungiswa kokuhleleka nokulungiswa kokuhleleka.)

Isifo sakho somzimba singakufundisa indlela efanele yokuhlala noma ukuma ukuze uthole ukuhamba okulungile ukuphatha isimo sakho. Kodwa kungaba nzima ukugcina ukufaneleka okufanelekile njengoba uhamba ngosuku lwakho. Ngesikhathi sokusebenza noma ukushayela, abantu abaningi bakhohlwa ukukhumbula ukuma kwabo; bavele bahlehlise emikhondweni yabo endala yokuhlala ehlezi engabangela ubuhlungu obuqhubekayo nokulinganiselwa kokunyakaza.

Khumbula ukuthi kunezifundo ezimbalwa ezishicilelwe ezibika ukuthi ukulungiswa kwe-postural kunomthelela omncane ezingeni eliphezulu lokubuhlungu emuva noma kwentamo. Izifundo zibonisa ukuthi ukuhamba phambili kwekhanda kudala ukucindezeleka nokulayisha entanyeni yakho. Uma unezinhlungu ezithuthukisiwe ngokuhlala uhlelekile, khona-ke mhlawumbe ukwenza isheke esincane sokuzivocavoca ngezikhathi ezithile kuyadingeka.

Kunezindlela zokuqala ukushintsha ukuma kwakho futhi wenze lokho kushintshe okuhlala njalo. Izinto zokuqala kuqala: qinisekisa ukuthi uvakashele umuthi wakho wenyama ukuze afunde indlela engcono kakhulu yokuhlala noma ukuma ukuphatha isimo sakho. Khona-ke, sebenzisa lezi zindlela ukugcina ukufaneleka okufanelekile.

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Sebenzisa i-Lumbar Roll

Enye yezindlela ezilula zokwamukela nokugcina ukuhlala okuhlelekile ukusebenzisa ukufakwa kwe-lumbar roll. Lezi zindleko ezizungeze izindleko ezingasetshenziswa ngenkathi zihlezi ukusiza ukugcina ijika eliphambili endaweni yakho ephansi. Le ijika, ebizwa ngokuthi i- lumbar lordosis , ibalulekile ekugcineni ukucindezeleka emisipha yakho yangemuva, amalunga, nama-discs.

Abahlinzeki abaningi bezitho zomzimba banezimpawu zokuthengisa, noma ungathenga eyodwa ku-OPTP.com. I-PT yakho ingakusiza ukuthi uthole eyodwa futhi ingakufundisa indlela yokusebenzisa kahle umqulu wakho we-lumbar.

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Yenza Inkambiso Yokuguqulwa Kwe-Slouch

Ukuzivocavoca okunamandla okulula kuyindlela elula esetshenziselwa ukuqeqesha umzimba wakho ukuthola-nokugcina-ukuhleleka kokuhle. Ukuzivocavoca kuhilela ukuhamba kancane kancane ukusuka endaweni evulekile ukuya endaweni ephakeme yesikhundla se-postural.

Uma ukuhlelwa kwakho kuphelile, ukuphumula okuncane okuvela ekuphumeni okugcwele kuzokushiya uhlezi ekuhleleni okulungile. Ukusebenza ngokuzivocavoca kwe-slouch kungasiza ekuqeqeshweni umzimba wakho ukuze uthole ukuzizwa okulungile. Imisipha yakho inememori, futhi uma uvame ukubeka isikhathi eside ngokuhamba kwesikhathi, umzimba wakho uzokwazi ukuthola ukuhleleka okulungile.

Okuningi

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Sebenzisa i-Kinesiology Tape

I-Kinesiology tape yindlela entsha yokwelapha ekwelapheni ngokomzimba. I-tape iyinhlangano evumelana nezimo, i-cotton adhesive esiza ukwenza lula ukuhlukana kwemisipha futhi ivimbele ukusimaza kwemisipha nobuhlungu.

Indlela elula yokusiza ukusiza imisipha yakho yokusekela ngemuva kokusebenzisa i-kinesiology tape. Itheyipu ingasetshenziswa ku-trapezius yakho kanye nemisipha ye-rhomboid ukusiza ukusekela amahlombe akho kanye nomgogodla.

I-toni ye-Kinesiology ye-postural control inikeza nokudonsa kancane kancane emisipha yakho uma u-slouching. Lesi sikhumbuzi esimnene singase sikwanele ukugcina uhlezi futhi umile ubude obuhle kakhulu.

Okuningi

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Funda indlela yokwenza ukuqeqeshwa kwe-Scapular Stabilization

Isazi sakho somzimba singakusiza ukuba uthuthukise ukuhamba kwakho ngokuzivocavoca. Ngokuqinisa imisipha ehlangene namahlombe akho, uzoba nokulawula kangcono ukuma kwakho.

Ukuzivocavoca okulula njenge-T elula, i-Prone I, noma i-prone Y ingasiza ekuthuthukiseni ukuqashwa kwe-neuromuscular yemisipha esiza ukugcina isimo esifanele. Ungahlola nge-PT yakho ukuze ufunde indlela efanele yokwenza izivivinyo.

Okuningi

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Setha i-Alarm

Kuzwakala kulula, kodwa ukubeka i-alamu ngenkathi usebenza kungasiza ukuqeqesha umzimba wakho ukugcina ukuma okufanelekile. Uhlale kangaki izikhathi kukhompuyutha yakho nge-posture ephelele, ukuzitholela u-slouching ngemizuzu embalwa?

Amakhomphyutha amaningi kanye nama-smartphones anemisebenzi yokulahla. Mane nje usethe i-alamu noma i-timer ukuhamba yonke imizuzu engu-20 ukuya kwangu-30. Uma i-alamu ibeka, hlela isimo sakho sokumisa, shayela isikhangiso, bese ubuyela emsebenzini. Njengoba uthola kangcono ekugcineni isimo esifanele, ungandisa isikhathi phakathi kwama-alamu.

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Thola Abangane Ukukunika Izikhumbuzo Ezibucayi

Inkinga ngokuqapha ukuhamba kwakho ukuthi kunzima ukuzibona uma uhlezi. Ukulungisa lokhu, ungahlala uphinde usebenze phambi kwesibuko usuku lonke, kodwa umqondo ongcono ukuqoqa abangani nabasebenza nabo ukuba bakhumbule ngokucophelela ukuba bahlale ubude noma nini lapho bekubona bexhuma.

Izwi kusuka

Ukuhlala okubi nokuma okumele kube yimbangela eyodwa yokubuyiselwa emuva, ubuhlungu bentamo, noma ubuhlungu behlombe. Ngokuvakashela isazi sakho somzimba futhi ufunde ukuthola nokugcina isimo esifanele, ungaqiniseka ukuthi uxazulula ngokushesha izinkinga zakho futhi uvimbele iziqephu zesikhathi esizayo zobuhlungu.

> Umthombo:

> Hansraj, Kenneth K. "Ukuhlolwa kokucindezeleka emgodini womlomo wesibeletho kubangelwa ukuma nokuma kwekhanda." I-Surg Technol Int 25.25 (2014): 277-9.