Isifo se-Temporomandibular , esibizwa ngokuthi i-TMD noma i-TMJ, kucatshangwa ukuthi sithinta amaphesenti angaphezu kwangu-5 wabantu, sibahlupha ngokuphazamiseka kokulala, ubuhlungu bombuso, ukuvuvukala nokugula okunzima. Nakuba abaningi befuna ngokufanele usizo lwamazinyo kanye nemishini yamazinyo, kukhona ubufakazi bokuthi intamo nokulungiswa komgogodla kungase kube ngenye indlela yokusola.
Ukuzivocavoca kuhlotshaniswe kahle nemiphumela yokwelapha ye-TMD.
Uma usola ukuthi intamo futhi ukulungiswa komgogodla kungase kukhulise i-TMD yakho, i-Pilates ingaba uhlobo oluqondile lokuzivocavoca okudingayo. Zama lezi zinyathelo ezimbili-zizosiza ekuthuthukiseni ukuma kwakho futhi ziqinise ukubuyela kwakho phezulu, futhi zisiza ekunciphiseni ubuhlungu be-TMJ.
Hlola futhi ulungise ukuma kwakho nge-Stand Stand
Leli qalo eliyisisekelo likaPilates lihamba, ukuma kwodonga, ukupakisha i-wallop nokulungisa lokho engikubiza ngokuthi "intambo yocingo." Uzokwazi ngokushesha ukuhlelwa kwakho kwansuku zonke nokuthi kufanele ume kuphi. Uma kukhona ukunyakaza okulodwa okudingayo ukuze wenze isikhathi sosuku ngalunye, yilolu hlelo olulula oludongeni lwodonga. Thatha udonga olushelelekile oluqinile futhi uqalise.
Hamba ngemuva kwakho odongeni bese ubeka izithende zakho ngqo lapho phansi kuhlangana nodonga. Hamba ucindezelwe odongeni kusuka enhlokweni kuya ezinyaweni. Thatha isikhashana ukubona lapho umgogodla wakho uwela odongeni. Ukuze uqale, ufuna isisekelo se-skull yakho, umhlane wamahlombe akho, isihlalo sakho, amathole, nezithende odongeni.
Bamba isikhundla ukufaka amahlombe akho emuva futhi ukwandisa umgogodla wakho phezulu. Njengoba ubambe isikhundla, cindezela izingalo zakho kancane odongeni bese ubona ukuthi ungakwazi yini ukucindezela i-skull yakho nobude bomgogodla wakho ngokwengeziwe emdongeni.
Bamba lesi sikhundla ngamasekhondi angu-60. Phinda usuku lonke.
Ukulungiswa okusheshayo: Kuthiwani uma ngingenakukwazi ukuthola emuva kwe-skull yami odongeni?
Umbuzo omkhulu. Thatha ithawula elincane eligoqwe bese ulibeka ngemuva kwekhanda lakho. Bamba ithawula odongeni bese wenza umsebenzi njengoba kuchaziwe.
Qinisekisa Ukubuyela Kwakho Okuphezulu Ngokwandisa Kwesikhumba
Yenza lokhu kuhamba noma kuphi (kufaka phakathi idesksi yakho) ngokwakho noma nje emva kokuvivinya kwe-Wall Stand. Uzosebenzisa udonga ukuze unikeze ukumelana, ukuqinisa imisipha yangemuva engenayo ephoqeleka ekungeneni okuncane, ekhanda eliphambili, noma emisipha yesifuba. Hamba kude nodonga bese uqala.
Hlala emuva kwakho odongeni kodwa unqamule unyawo ukusuka lapho izithende zakho zibhekene nodonga ukuze ume ngokukhululekile. Finyelela emuva ukubeka izintende zezandla zakho phezu kodonga emva kwakho. Lungisa ibanga lakho njengoba kudingeka. Phakamisa isifuba sakho phezulu, faka amahlombe akho ndawonye, bese ucindezela izintende zakho ngokumelene nodonga. Khulisa ubude futhi bude njengoba uqhubeka uphonsela udonga emva kwakho.
Bamba isikhundla sokuphefumula okuyisihlanu futhi ukhulule izingalo eceleni kwakho. Phinda kathathu. Yenza usuku lonke.
Ukulungiswa okusheshayo: Kuthiwani uma amahlombe ami eqhubeka phambili uma ngikwenza lokhu?
Lokhu kwenzeka. Ukuqina kwesibindi nesifuba kunganciphisa ukuhamba kwakho.
Ungase ube kude kakhulu nodonga. Vele uhambe ngezinyawo zakho eduze kodonga bese uzama futhi.
Okunyakaza Kokuzama
Kukhona ukwamukelwa okuvamile kwegama elithi "izifo zokuphila" kodwa kukhona futhi umlingani wangempela wangempela kulezi zifo ezingabonakali. Imizimba yethu igqoka imiphumela yempilo yethu. Ukuhlala isikhathi eside, ama-biomechanics abampofu, kanye nesikhathi esiningi esichithwa kumadivayisi kagesi konke kunomthelela ekwenzeni umzimba, izinhlungu, nokungasebenzi.
Kunezivivinyo eziningi ze-Pilates ezengeziwe ezingaphumelela ekubhekaneni nokuhlukumeza okuthunyelwe kwangasese okwenzeka ngenxa yokuphila kwethu kwezobuchwepheshe obuhlala phansi.
Izivivinyo zokuqala ezinhlanu zePirates Mat ye-classic yindawo enhle ukuqala uma uqala ukuqala uhlelo lwe-Pilates.
> Imithombo:
> Liu F, Steinkeler A. Epidemiology, ukuxilongwa, kanye nokuphathwa kwezifo ze-temporomandibular. Imitholampilo yamazinyo eNyakatho Melika. https://www.ncbi.nlm.nih.gov/pubmed/23809304.
> I-Temporomandibular Disorders (TMD) ne-Paint Join. I-WebMD . 2016. Itholakala ku-: http://www.webmd.com/oral-health/guide/temporomandibular-disorders-tmd#1.