Ukukhwabanisa kwasekuseni

Ukwehliswa ekuseni kuyindlela enhle yokuvusa imisipha yakho, futhi ulungele usuku. Ukwehlisa kukhululeka umzimba wakho ngenkathi ukwandisa ukugeleza kwegazi kuya emisipha yakho.
Ukubandakanya ekuseni kuya ekusebenzeni kwakho kwansuku zonke kuyindlela enhle yokuqala usuku ngalunye. Chofoza kuzixhumanisi ezingezansi ukuze ufunde uhlelo olulula lokusebenza lokulanda ekuseni.

Ngaphambi kokuqala lokhu, noma yiluphi olunye uhlelo lokuzivocavoca, hlola nodokotela wakho ukuqinisekisa ukuthi ukuzivivinya umzimba kuphephile ukuba ukwenze. Misa noma yikuphi ukuvivinya okubangela ubuhlungu.

Qala ekuseni yakho ukuvikela umhlane wakho ngokuwenza umshini wokuvivinya umzimba . Lolu uhlobo lwe- McKenzie ukuzivocavoca okusiza ukugcina isikhala sakho esimweni esihle ukuqala usuku lwakho. Themba ngesisu sakho ngezandla zakho endaweni yokucindezela. Hlaziya emuva nangemuva, bese ucindezela kancane kancane umzimba wakho phezulu, uvumele ukubuyela emuva. Bamba lesi sikhundla ngamasekhondi angu-2, bese ukhulula. Phinda izikhathi ezingu-10.

Ekuseni Dlulela i-Lumbar Flexion

Ukuze unciphise kahle i-back your back, yenza umsebenzi wokuhlala we-lumbar flexion . Lokhu kulula kakhulu uma une- spen stenosis .

• Hlala ekugcineni kombhede wakho ngezinyawo zakho phansi.
• Phonsa phezulu, ufinyelele izandla zakho ezinyaweni zakho.
• Phindela emuva.
• Bamba inani le-10.
• Phinda izikhathi ezingu-5.

Kumele uqaphele ngalolu daba uma une-bulging noma i-herniated disc emgodleni wakho. Lo msebenzi ungafaka ukucindezeleka okwedlulele ku-disc yakho, okwenza ubuhlungu obukhulu. Uma lokho kwenzeka, vimbela ukuvivinya umzimba bese uhlola nodokotela wakho ngokushesha.

Ekuseni Yelulela Ukuhamba Kwezintambo

Indlela elula yokwenza intamo yakho ihambele yilezi zindlela zokujikeleza kwentamo. Nansi indlela okwenza ngayo:

1. Hlala ohlelweni lombhede wakho ngezinyawo zakho phansi.
2. Phendulela intamo yakho embuthanweni, uthinte izindlebe zakho emahlombe akho.
3. Jikela kancane kancane ekuqondeni kwesokunxele izikhathi ezingu-5.
4. Phenduka kancane kancane ekuqondeni kwe-clockwise izikhathi ezingu-5.

Izikhwama ezinamahlombe

Thola amahlombe akho avulekele nge-shoulder shrug, efana nalokhu:

1. Hlala ohlelweni lombhede wakho ngezinyawo zakho phansi.
2. Shisha amahlombe akho kuze kube ezindlebeni zakho.
3. Phinda izikhathi ezingu-10.

Isinkwa sasekuseni sithinta

Gcina isikhumba sakho se-rotator namahlombe enempilo nge-stretch shoulderhead stretch. Nansi indlela:

1. Hamba eduze kombhede wakho.
2. Lace iminwe yakho ndawonye.
3. Phakamisa izandla zakho ngaphezu kwekhanda lakho, izintende phezulu.
4. Phakamisa uphakamise umhlanga wakho.
5. Bamba inani le-10.
6. Phinda izikhathi ezingu-5.

Qinisekisa ukubuka noma yikuphi ukunaka noma ukuzwa okubuhlungu emahlombe akho njengoba wenza lokhu. Uma uzizwa ubuhlungu behlombe ngenkathi ulula, yeka ukuvivinya umzimba ngokushesha.

Ibhonasi: Ukuguqa Kwamahlombe Ukugoba NgeThawula

Ukuma kwe-Lumbar Flexion Sula

Gwema umhlane wakho nge-stretch lumbar stretch. Nansi indlela:

1. Hlala uhamba eduze kombhede wakho.
2. Bhonqa futhi uthinte iminwe yakho ezinzwaneni zakho ngenkathi uguqa ngamadolo akho ngqo.
3. Bamba inani le-10.
4. Phinda izikhathi ezingu-5.

Kuhlale kungumqondo omuhle ukugoba emuva emuva izikhathi ezimbalwa emva kokudlulisela phambili. Yenza izintambo ezimbalwa ze- bend emuva ngemuva kokuzivocavoca phambili.

Ukunyakaza kwe-Quad okumile

Ukwehlisa imisipha yakho ye-quadriceps phambi kwamathanga akho, vuka uphinde ubambe okuthile okuzinzile. Bhonqa ibanga elilodwa bese uthatha isifuba sakho ngesandla esisodwa. Bamba umlenze wakho phezulu imizuzwana engu-15. Phinda izikhathi ezingu-3.

Manje kufanele usule lonke futhi ulungele ukuqala usuku lwakho.