Sebenzisa le mikhuba ukuze unciphise ubuhlungu ngokulungiswa okuhle komgogodla
Ukuthutha kungaba nomzwa olula kuwo wonke amasistimu wakho we-musculoskeletal uma ulungele kahle. Kodwa uma wenza imisebenzi yakho eminingi yokuphila kwansuku zonke nomzimba omzimba ompofu, noma olimazekile noma ogxiliwe nganoma iyiphi indlela, lokhu kukhululeka kungase kuthathelwe indawo ye- muscle spasm nokuhlukunyezwa komgogodla. Ngenhlanhla, kunezindlela zokulungisa ukulungiswa kwamathambo nomphumela wazo kumalungu, imisipha, kanye / noma izinzwa.
Ukuqondanisa kwe-postural kuchazwe: Kuyini Ukulungiswa Okuhle?
Ukuhleleka okuhle kuvela ekubeni oqondile ngokumelene namandla adonsela phansi ukuze amathambo akho ahlangane kahle ngamalungu azo (izindawo lapho amathambo axhuma khona). Indlela amathambo afanele ngayo ekuhlotshaneni komunye nomunye nomzimba wonke umzimba ubizwa ngokuthi ukulungiswa.
Ochwepheshe be-posture bachaze ukulungiswa okuhle ngokuqondene nezindawo zomzimba ezisetshenziselwa njengezimpawu zomhlaba, ngokuphathelene nomugqa wendiza ohamba phambili owela phakathi nendawo yakho.
Ngokwemitholampilo noma ngenye indlela, ukulungiswa kokuhlelwa kwesimo se-postural kwenzeka emahlanganiseni lamathambo amabili emhlanganweni ezindaweni zabo. Ukuhleleka kokuhlelwa kwesimo se-postural kudala ubuncane obukhulu obuhlungu nobuhlungu be- musculoskeletal .
I-Yoga: I-Ancient System ye-Poses Yenzelwe ukuvumelanisa
Ubuhlungu obungapheli emhlane nangentamo kaningi bungasizwa nge-yoga, uma nje usondela ngendlela efanele engqondweni. Yisimiso sezwe sasendulo esisekelwe ekubambeni nasekufezeni ukuthula kwengqondo.
Uma ufika e-yoga uhlomile ngolwazi mayelana nesimo sakho kanye nohlobo lwe-yoga owenzayo, cishe uzokwenza izimangaliso ngemuva kwakho. Ngokulimala ukuphulukiswa nokuphathwa kobuhlungu , ulethe isimo sengqondo sokungabikho komncintiswano.
Khetha iklasi eliqhutshwa ezingeni elikuvumela ukuba ube yizimo ngaphandle kobuhlungu noma umuzwa wokuphelelwa amandla. Ukubuza umfundisi wakho ukubona ukuthi unolwazi lokusebenzisana nabantu abanezinhlungu emuva. Abafundisi be-yoga abamemezelayo bangase babe yingozi kumuntu ohlukunyezwe emuva noma entanyeni.
I-Chiropractic: I-Aligning Amangqamuzana Emgogodla
I-Chiropractic iyindlela ehlukile yokwelashwa ebonisa impilo yabantu ngenxa yokulungiswa kwamalungu omgogodla. Uma udokotela weChiropractic (DC) ekuhlola futhi ethola ukuxoshwa noma ukungalungisiswa kwesinye sezixuku zomgogodla, uzokulungisa.
Ukulungisa ama-vertebrae kubuyisela ukulungiswa kwemvelo komgogodla, kanye nemiphumela ekugezeni okungenakulinganiswa kwempawu ngokusebenzisa isimiso sezinzwa. Lokhu kuvame ukuholela ekunciphiseni ubuhlungu nokuhlukunyezwa kwemisipha, nokwanda kwenkululeko yokuhamba.
Ukulungiswa kwe-chiropractic ngokuvamile kwenziwa ngezandla, nakuba amanye amasu asebenzisa amathuluzi, njengendlela ye-activator.
Ukwelashwa Kwamathambo: Uma Imisipha Yakho Ithatha Amathanga Akho Ngaphandle Kokuvumelanisa
Uma wenza njalo imisebenzi yokuphila kwansuku zonke nomzimba omzimba ompofu, uhlala nokucindezeleka okuningi nokucindezeleka, noma uke walimala, imisipha yakho ingaba yinkimbinkimbi kangangokuthi ithatha i-vertebrae eyodwa noma ngaphezulu ngaphandle komugqa. Imisipha inamandla kakhulu futhi ingaba nendima enkulu ngezinga lokukhulula ngokusebenzisa uhlelo lwakho lwesishukela.
Abantu abaningi babhekana nalolu hlobo lobuhlungu be-back by getting massage. Ukuzibulala kuyindlela ehlukile yokwelashwa, futhi ngaleyo ndlela kufanele uhlolisise ochwepheshe bakho ngeziqinisekiso, isipiliyoni, izinga lemfundo kanye namasu asetshenziselwa ukwenza umkhuba. Uma usuthola uchwepheshe oqeqeshiwe onokuzizwa ekhululekile, ungathola ukuthi imisipha ephumuzayo ngokusikhipha umzimba ihamba phambili ekubuyiseleni ukulungiswa kwakho kokuthunyelwe kwangasese.
I-Pilates: Ukuqiniswa Okuyisisekelo KuMzimba Wonke Ukulungiswa
I-Pilates iyisimiso sokuvivinya umzimba esisebenza umzimba wonke ngokuvumelana, ngokugxila ekusebenziseni imisipha yomzimba. Yethulwa emazweni ase-United States ngawo-1920, yayiyimfihlo egcinwe kahle emashumini ambalwa eminyaka, esetshenziselwa ikakhulukazi abantu abanemisebenzi edingekayo njengabadansa. Kamuva, ukuqhuma komzimba, kanye nocwaningo lwesayensi mayelana nokuhleleka, nokugunyazwa izinkanyezi ezidumile ngokushesha kwaholela uPilates ekukhanyeni.
Uma kwenziwa kahle ngaphansi kokuqondiswa komfundisi ofanelekayo, onolwazi, uPilates kungaba yindlela enhle kakhulu yokunciphisa ubuhlungu obuhlobene nokuhlelwa nokuhlelwa kwezinto. Kungasiza futhi ukuphulukisa ukulimala emuva. Ngomsebenzi ngamunye, i-Pilates iqala amandla, ukuguquguquka, ukusebenzisana nokulinganisela. Isebenzisa indlela yokucabanga kwengqondo.
Feldenkrais: Ukuthola Indlela Yokuhambisa Ngokuphumelelayo
I-Feldenkrais uhlelo lokunyakaza olusiza ukukhishwa kwemikhuba yakho yokukhishwa okudala ukucindezeleka nobuhlungu futhi ukubuyisela kuzo ezihambisana nomklamo wemvelo womzimba. Ngokungafani nezinhlobonhlobo eziningi ze- yoga , i-Pilates noma imishanguzo yokubuyela emuva, konke okudinga umzamo ohlangene, i-Feldenkrais imayelana nokunyakaza okuncane. Ukugcizelela indlela ubuchopho bakho obuhumusha ngayo imiyalo yokwenza ukunyakaza okuthile, kunokuba ungene ngemvume noma ukwenza inhlangano "ngokufanele."
Ingxenye ebalulekile ye-Feldenkrais Method ukuqonda kwakho ngalokho okwenzayo. Ukuze uthole izinzuzo zesifundo, kufanele uqaphele indlela ukunyakaza okuzwa ngayo, njengoba yilokho okubangela ukushintshwa kwemikhuba yokunyakaza ehambelana.
Indlela kaFranklin: Ukucabangela Indlela Yakho Yokulungiswa Okuhle
I-Franklin Method ikhuluma ngobuhlobo phakathi kokucabanga nomzimba wakho. Isebenzisa imifanekiso ehlanganiswa neklamo yomzimba ohambayo ukwenza izinguquko ekuhambisaneni kanye nemisebenzi yokuphila kwansuku zonke. I-Franklin Method igxila kakhulu ekubeni uchwepheshe ngalokho okwenza isikhathi esiningi: ukuhlala, ukuma, ukuqamba amanga, noma ukuhamba. Ku-Franklin Method, ufunda ukuthi amathambo ahamba kanjani ezinsukwini zansuku zonke njengokuguqa noma ukuhamba, bese usebenzisa isithombe ukusiza ukuthuthukisa ukuhamba kalula.
I-Franklin Method ibona ukucabangela njengendlela yokudala, okungukuthi, imiphumela yimuphi umfanekiso owodwa uzohluka kusuka komunye nomuntu. Ngakho inqubo ingavuleka - uthola izithombe oziphendulayo, ngokuqaphela izinguquko ezenzayo.
Imithi Yomuthi: Ukubekwa Kwezandla
Imithi yomuthi ukusetshenziswa kwezandla ukuhlanganisa (nokuzinza) umgogodla. Ungase uqaphele njengendlela yokulungiswa kwe-chiropractic , nakuba lokho kuyindlela eyodwa kuphela. Umuthi wezincwadi unomlando omude, futhi ngezinye izikhathi ukubizwa ngezokwelapha kubizwa ngokuthi "ukubeka izandla".
Ngo-Okthoba 2007, i-Academy for Chiropractic Education yakhipha iziqondiso kwabasebenzi bezokwelapha. Ukufunda mayelana nemikhombandlela kungakusiza ukuthi uqonde ukuthi yini ongayilindela uma ubona isifo se-chiropractor, i- osteopath , uchwepheshe wezokwelapha, ukuxilonga umuthi noma omunye umuthi wezempilo ohlukile ngezinkinga zakho zokulungiswa kokuthunyelwe.
Tai Chi
I-Tai chi ihlanganisa ukunyakaza okuhambisanayo nokuzindla ukusiza ukuzola nokuphuza phansi futhi ukuphazamisa amalunga akho. I-Tai chi inselele ukulinganisela futhi ikufundise ukuthi ungasuka kanjani ku-pelvis yakho. Futhi kusiza ukuthuthukisa ukuhlushwa. Nakuba kwabanye, kungase kubonakale sengathi i-tai chi ilula nje, idansa yamahhala, kukhona ifomu okumelwe lifundwe ukuze kutholakale izinzuzo zezempilo ezingemuva nasemalungeni akho.
I-Alexander Technique
Ngisho neBrithani Medical Journal iyavuma ukuthi inqubo ka-Alexander ithola imiphumela emihle uma isetshenziselwa ukulawula ubuhlungu emuva. Uma ungakaze uzwe ngo-Alexander, kuyindlela yokwelapha ephelele efana nesifundo sokuthi ungadidliza kanjani umgogodla wakho. Isakhiwo sesifundo sifana neseshini yokuqeqesha futhi sihlose ukushintsha ukuqondisa ikhanda nentamo yakho uma ungacabangi ngakho.
Esifundweni sika-Alexander, abahlanganyeli bahambisana (ngokwenza) izindlela zokuhamba ukusuka ekuhleleni kokuma. Kodwa ukugxila kuhlala entanyeni sonke isikhathi. Umfundisi wase-Alexander ukhona ukuze akuqondise futhi akukhumbuze ukuthi unciphise intamo yakho "ekulandeleni phambili" phezulu, okuholela ekunyameni okucashile okuhloswe ukuthi kuthinte wonke umgogodla ngendlela enhle.