Ukusetshenziswa kwamarekhodi wezokwelapha kwabathengi njengendlela yokwelashwa okuphumelelayo kakhulu ebuhlungu bomhlane. Ukusuka emisipha yomzimba kuya emisipha yangemuva, ukuqiniswa, nokwelula kuyingxenye cishe yonke uhlelo lokubuyisela emuva. Lolu hlu luwela kwezinye izinhlobo eziyinhloko zokuzivocavoca ezingasiza ekunciphiseni ubuhlungu emuva.
Yoga
Ukwenza i-yoga kuhlakulela ukulinganisela phakathi kokuguquguquka nokuqina kwemisipha yomzimba, ngokuvamile okuyiwona owenza ubuhlungu emhlane. Abantu abanezinhlungu emuva kumele baqaphele uma bezama ukuzivocavoca. Ngesikhathi i-yoga ingaba nezinzuzo eziningi emzimbeni wezinhlungu ezingemuva noma wezintamo, ingaba nemishayo yayo. Yakha umkhuba we-yoga ocabangisisa ukuthi kungani unezinhlungu emuva, nokuthi kuningi kangakanani. Lokhu kusho ukuqonda isimo sakho, ukuzimisela ukuguqula imfundo ye-yoga ukuze ungabi nobuhlungu ngenkathi usebenza, futhi ukwazi ukuthi yini okudala ukweqa, ukugwema ukwenza izimpawu zakho zibe nzima nakakhulu.
Ukuqeqesha okuQinisekisa ukuQiniseka
Ukuqiniswa okuyisisekelo, amandla okuqala, kanye nokwesekwa okuyisisekelo kukhona ama-buzzwords okusho ukuthi into enhle kakhulu. Emashumini ambalwa ambalwa adlule, ucwaningo luye lwabonisa ukuthi ukuqinisa imisipha yomzimba yindlela enhle kakhulu yokusekela ukuma okuqondile nokulungiswa okuhle, kanye nokunciphisa ubuhlungu obuya emuva noma entanyeni.
Ngokuphindaphindiwe, imitholampilo ye-rehab inikeza izivivinyo zokuqinisa okuyinhloko njengezinhlelo zasekhaya ezigulini zabo zangemuva nezinduku. Emhlabeni wokuzikhandla, kuye kwaba nokuqhuma kwezinhlobo ezintsha zohlelo, eziningi zazo ezizinikezele emsebenzini oyinhloko. Futhi ngenkathi ukukhetha okuningi kuyinto enhle, njengokuhlupheka komhlane noma kwentamo okumele uqiniseke ukuthi uhlelo lwakho luhambisana nawe nesimo sakho, nokuthi umfundisi wakho ufanelekile kahle.
Ukuzivocavoca kwamanzi
Ukuzivocavoca kwamanzi, owaziwa nangokuthi ukwelashwa kwamanzi, usebenzisa izakhiwo ezihlukile zamanzi ukuqinisa imisipha emuva, ukwandisa ukuguquguquka nokunciphisa ubuhlungu. Ukuhlala emanzini kunikezela ukusekela nokungenasisindo, okunciphisa ukucindezelwa kwamalunga okubangelwa isisindo esithwalayo kanye / noma ukusebenzisa umzimba. Imvelo yokusekela kwamanzi yodwa lapho ubuhlungu bamuva buyanciphisa khona, okwenza kube yinto enhle kakhulu kubantu abane-arthritis noma ngokulimala ukuphulukisa.
Ukufudumala kwamanzi kungase kusekele umzimba wakho ngenkathi uhambisa amanxeba akho, okusiza ukwandisa uhla oluhambisanayo lokuhamba. Ukuphikiswa, okubizwa ngokuthi ukuhudula, kuzokusiza ukuthi uqinise imisipha yakho. Futhi, ekubeni emanzini kuyamnandi futhi kumnandi kubantu abaningi, kwandisa isisusa sokuzivocavoca.
Indlela ye-Egoscue
I-Egoscue iyihlelo elingavumelani lokuzivocavoca elihlose ukubuyisela amandla okunyakaza kwamandla omzimba. Umthuthukisi wendlela, uPete Egoscue, ubiza lokhu "ukunyakaza kokuklama." Ngokusebenza ngokunyakaza kwemiklamo nge-E-cises, izivivinyo ezibandakanya indlela, ungakwazi ukubhekana nobuhlungu obukhulu obungama-musculoskeletal yakho. I-Egoscue Method isize abantu abaningi ngezinhlungu zabo emuva, kuhlanganise nabadlali abadlali abanjengo-Jack Nicklaus.
Ukwehlisa Nokusebenzisa Ngesikhathi Usebenza
Ngezinhlobo eziningi zezinhlelo zokuzivocavoca ezisemthethweni kanye nezindlela, kulula ukukhohlwa ukumane nje uthathe isikhathi ngosuku lokwelula nokuqinisa izindawo zangasese nezinkomba eziyithinta. Uma usebenza kwikhompyutha, ochwepheshe batusa ukuthatha ikhefu elifushane njalo ngemizuzu engu-20 ukusiza ukulwa nemiphumela yokungahambi kahle emsebenzini wakho. Ngisho nalabo abanomsebenzi okhuthele kakhulu bangangena emigqeni yokunyakaza, okwenza kube nokungalingani kwamandla emaqenjini ama-muscle nokunciphisa ukuguquguquka kwemvelo. Into enhle mayelana nehlelo lokuvivinya ama-desk ukuthi ungakwazi ukujova eyodwa njalo njalo. Uhlelo lokuhlola lwama desk kufanele lwenziwe ngaphezu kwecebo lakho lokuvivinya umzimba ukuze unciphise ubuhlungu emuva. Akufanele ukuyithatha.
I-Multifidus Back Pain Solution
I- Multifidus Back Pain Solution , nguJim Johnson, PT iyincwadi enesisindo sokuzivocavoca abagulayo abangapheli emuva. Lolu hlelo lusekelwe ebufakazini bokuthi imisipha ethile yangemuva, i-multifidus, idlala indima cishe yonke ubuhlungu obubuhlungu bokubuyiselwa emuva. Ngenxa yokuthi le ncwadi ibhaliwe ngumqeqeshi wezempilo obambisene nelayisense, inikeza ulwazi oluhle kakhulu lomlando mayelana nendlela futhi kungani lolu hlelo lusebenza, kanye nokuthi abathengi bangazibopha kanjani ngolwazi mayelana nokwelapha emuva kwezinhlungu.