Imikhuba Emihle Ingakuvikela Ekuhluphekeni
I-Moves Worst Moves for Back Back
Kubantu abaningi, abancane nabadala ngokufanayo, ukuhamba ngosuku kusho ukukhohlwa ukuphepha komgogodla nomzimba omuhle womzimba. Isimo esisodwa esivamile kakhulu ukuthi sihlala kakhulu, futhi lokhu kusishiya singakulungeleli lezo zikhathi lapho kudingeka ukuba sizikhandle ngokwemvelo.
Uma lokho kwenzeka, qaphela, ngoba ingozi yokubuyela emuva noma enye ukulimala okuhlangene kukhona.
Sicabanga ukuthi uma singenabuhlungu uma sihlala, phakamisa izinto noma abantu kanye / noma ufinyelele izinto ezitholakala ngaphezu kwamakhanda ethu, isibonelo, ukuthi asinakho okukhathazayo ngakho.
Kodwa empeleni, akukho lutho olungaqhubeka luvela eqinisweni. Ukuvimbela ukunganaki esikhathini esizayo noma ukulimala kunokuningi okuphathelene nemikhuba yakho yansuku zonke.
Zonke izinyathelo ozenzayo, kufaka phakathi ukungashukuthi, zenza ngendlela ethile emzimbeni wakho wenyama. Lezi zinikelo zingase zibe kancane, kodwa zengeza ngaphezu kwesikhathi. Uma unakekela ngokuzivocavoca njalo futhi usebenzise imizimba emihle yomzimba, cishe uzenzele umusa. Uma ungenjalo, lokhu kungabikho kokuziqaphela nokuzikhandla kungabuya ngendlela yokuhlunguphaza noma ukulimala.
Ucwaningo olwenziwa ngo-2016 olwanyatheliswa emaphepheni I- Physiotherapy luvivinye amaqembu amaningana ezingane zaseNew Zealand ukuze athole ukuthi yini esebenzayo lapho ezama ukuthuthukisa umkhuba wokuzivocavoca. Umqondo wabacwaningi wukuthi ubuhlungu obuphansi emuva kwezingane bukwazi ukubikezela izigameko zobuhlungu obuphansi emuva kubantu abadala. Benza isifundo ukuze bathole ukuthi yiziphi izici ezithinta kakhulu nsuku zonke ukulandela uhlelo oluthile lokuzivocavoca. Isifundo sohlelo lokuzivocavoca sathatha izinyanga ezingu-9 futhi sihilelekile kodwa izinyathelo ezine ezilula.
Iqiniso elidabukisayo lisho nebhethri lamasu ahle kakhulu abacwaningi abakwazi ukunikela kubantwana, ingxenye eyodwa kuphela yezingane bawenza njalo umzimba wabo ngokugcwele isikhathi socwaningo.
kodwa ukwazi ukuthi akufanele ukwenze kungakuvikela futhi ekulimazeni. Ukuze kube njalo, nansi izinyathelo ezintathu ezivamile zokugwema, noma okungenani ukuphatha kahle, uma ukulondoloza impilo yakho yangemuva kuqala.
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Ukubopha Ngasemgqeni UkuphakamisaUkugoqa ngaphezulu okhalweni ukuze uphakamise into enzima noma ingane yakho ingase ibeke ukucindezela okungadingekile ekugcineni kwakho okuphansi. Le ngcindezi ingase iholele emhlane, i-disc, noma, okungenani, ukugqoka okungenasidingo nokudwengula kumalunga omgogodla wakho.
I-Hips nemilenze inamandla kakhulu futhi ifakwe kangcono ukubhekana nomthwalo kunemuva. Esikhundleni sokugoqa phezu kwesinqe sakho, zama ukugoqa phambi kwezinto, futhi uzenze phansi ukuze uhlangabezane nakho ngokugubha izinkalo zakho namadolo ngesikhathi esisodwa.
Ukwenza imisipha yakho yesisu njengoba uphakamisa kungasiza ukuvikela emuva.
Okuningi
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Ukuphulukisa Umgogodla Wakho Ngenkathi UkukhuphukaUkuphazamisa umgogodla wakho uma uphakamisa umthwalo yingozi eyaziwayo yokulimala kwe-disniation. Lo mkhuba wokuphakamisa ungase uholele ekucindezelweni kwemisipha noma ezinye izinkinga.
Umphumela ukhuliswa uma ugcina amadolo akho ngokuqondile, njengoba lokhu kusho ukuthi kufanele ujikeleze umgogodla wakho ukuze ufinyelele into okufanele ikhishwe. Ukuphikisa umgogodla wakho ngokuzumayo kungenye indlela yokukhulisa ingozi yakho yokulimala.
Ukulungiswa kuqala ngendlela efanayo: Thola umkhuba wokugqekeza phambi kwezinto zakho ngaphambi kokuwuphakamisa, uphonte amadolo nezinkalo ukuze uzilahle phansi.
Uma udinga ukuhambisa into yakho esindayo kwenye indawo, futhi kufanele ushintshe isiqondiso ukukwenza, gwema ukunyakaza kwe-spinal twist. Kunalokho, vula umzimba wakho wonke ngokuthatha izinyathelo ezimbalwa ekuqondeni okudingeka uhambe. Ungenza lokhu uma ukhiqiza iqhwa noma ukumba ingadi.
Isihluthulelo sokwenza le ndlela entsha yokusebenza ukuhlala uqaphela ukuthi wenza kanjani ukunyakaza kwakho.
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UkuhlalaNakuba ukuhlala kungabhekwa njengokunyakaza, kwenziwa ngendlela engafanele, kungaba yinto embi kakhulu emhlane wakho.
Ukuhlala kubeka ukucindezela kuma- discs akho futhi kuqinisa izinhlanganisela zakho ze-hip. Ukucindezela emgodini wakho kungagcina ama-disc wakho noma kubangele ukulimala. Amajoyini afinyelele phezulu angabangela imisipha eminyene, ukunciphisa ukuhamba emgodini wakho, nobuhlungu.
Uma uhlala emsebenzini wakho, qiniseka ukuvuka uphinde uhambe uma ungakwazi, futhi usebenzise amakhono afanele wokuthutha. Ukuzivocavoca emuva kwidiski yakho kungenye indlela yokulwa nemiphumela yokuhlala emgodini wakho.
> Umthombo
> Hill, J., et. al. Ukugqugquzela imikhuba enempilo yomgogodla ukuvimbela ubuhlungu obuphansi bokubuyela emuva ezinganeni: isifundo sokubheka ukunamathela kokuzivocavoca. I-Physiotherapy ngo-September 2016. https://www.ncbi.nlm.nih.gov/pubmed/26404895