Ukuqeqeshwa Kwama-Posture Ukuzivocavoca Ukunciphisa Ukuhlunguphazwa Nokugubha

Ukuzivocavoca komzimba

Ukumiswa - igama eligqugquzela isenzo ngokukhuluma nje. Uyazi ukuthi ukulungisa ukuhleleka kudinga ikhono?

Iningi labantu bacabanga ukuthi ukuhleleka kahle kumane nje kuyindaba yokuhlala iqondile futhi ihoxise amahlombe abo lapho bekhumbula ukwenza kanjalo. Ngeshwa, akulona lokho okulula.

Ubuhlungu be-back-related ehlobene nesimo sokuvama ngokuvamile kubangelwa isilinganiso samandla-kuya-ukuguquguquka phakathi kwamaqembu e-muscle aphikisayo - wonke umzimba wakho - okukubambe uqonde. Yengeza kulokhu iqiniso lokuthi kuzo zonke izindawo zendlela yokwenza imifino ehlukile yomshoshaphansi isebenza, futhi ungavumelana nami ukuthi ukufeza ukuhleleka okuhle kudinga amasu.

Ngezansi kukhona okuyisisekelo ekuposeni. Imibono evezwe lapha ingakusiza ukulungisa eyakho ngokuzivocavoca nokuqeqeshwa.

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Letha iNhloko Yakho Emphakathini Wakho Namahlombe

I-Kyphosis yinkinga ye-postural lapho izinhlangothi zakho ezingemuva ezingemuva zihamba ngokweqile. Ngokuvamile kubangelwa imikhuba yansuku zonke efana nokuhlala ekhompyutheni amahora angu-8 ngesikhathi.

Abantu abane-kyphosis bavame ukuba nesinye inkinga ebizwa ngokuthi i- head post posture . Ngenkathi izingxenyana ezingemuva, ngokuzenzakalelayo ithatha ikhanda phambili emahlombe. (Esikhundleni esifanele, izindlebe zihambisana namahlombe.) Ukuze ukwazi ukubona okuphambi kwakho, uphakamisa ikhanda lakho ukuze amehlo akho ahlangane nomkhathi. Kuyisenzo esicabangelayo. Sonke senza (uma sine-kyphosis, okungukuthi). Umphumela ungaba mnandi futhi ubuthakathaka imisipha yentamo, nobuhlungu.

Uma lokhu kuzwakala njengokuthile ofuna ukulungisa (noma ukungena kuhlumela) zama umsebenzi wezintambo wokuthunyelwa kwekhanda phambili phambili.

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Sebenzisa imisipha Yakho Emuva Emuva

Uma imisipha iba yinkimbinkimbi, ibuthakathaka, futhi / noma imisiwe, ilahlekelwa ikhono layo lokusebenza nezinye izinsizwa ukusekela ukuhlelwa kwakho okuphezulu emuva.

Uma uguga isikhathi eside, imisipha ye-pec ngaphambili kwesifuba sakho ifinyelela kakhulu - lokhu kungenxa yokugubha umgogodla wakho. Ngesikhathi esifanayo, imisipha yangemuva yangaphezulu isuke isetshenziswe. Ukuqeqeshwa kwesikhashana okusebenza emisipha ye-rhomboid emuva futhi elula amaqembu we- pec ngaphambili kungakusiza ukuthi ubhekane nalokhu. Isenzo esilula nje njengokucindezela amahlombe akho amahlombe ndawonye singase sibe yindlela engcono kakhulu yokuzivocavoca emuva kwesikhathi.

Ngaphakathi kwemigqa efanayo, nansi ezinye izinto ezimbalwa ongazenza ukuze ulinganise imisipha yakho yangemuva yangemuva.

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Hlukanisa Amakhokhi Wakho Ku-Pelvis Yakho

Iningi labantu aliqapheli lokhu, kepha uma ubeka izinkinga, i-ribcage ihlose ukuwela phezulu kwesikhumba. Noma okungenani kuza eduze. Lokhu kuwela, okungahle kube ngenxa yobuthakathaka emasipha, emhlane, nasenhlakeni, ngokuvamile kudala imisipha ye-trunk eqinile kakhulu. (Yebo, imisipha ingaba nzima futhi ifinyelele ngesikhathi esifanayo.)

Akukho okunye okufaka esikhundleni sokuzivocavoca okucacile lapho kuhloswe ukuhlehla kwesimo. Yenza umsebenzi wokuphakamisa izimbambo, futhi ukucindezeleka kwakho emuva kungase kuphele. Indlela ephumelelayo kakhulu yokukhomba imisipha ehilelekile yukukwenza ukuqeqeshwa kokuphothulwa kwe-rivcage posture .

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Thola i-Curve Yakho Emuva Ephansi

Amagxolo omgogodla emhlane ophansi, indawo ye-thoracic, nentamo kusiza umzimba wakho ukusekela isisindo, ukunyakaza, nokulinganisela.

Umgogodla nesifuba zihlobene kakhulu. Eqinisweni, ekupheleni komgogodla (i- sacrum ) uhlanganiswe phakathi kwezingxenye ezimbili ze-pelvis ngemuva. Lapho i-pelvis yakho ihamba, umgogodla wakho uhamba, futhi. Ukuthola ijika lakho eliphansi eliphansi futhi uhlolisise indlela eliphendula ngayo lapho uhambisa i-pelvis yakho kuyisihluthulelo sokuqeqeshwa okuqhubekayo okuthunyelwe kwalendawo. Zama ukuzivocavoca kokuzivocavoca kwe-pelvis nejika eliphansi elingemuva.

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Thola umzimba wakho wonke

Ukuhlanganiswa yisinyathelo sokugcina kulolu chungechunge lokuvivinya umzimba.

Njengoba ngishilo ekuqaleni, indawo ngayinye yomgogodla isebenza kancane ngokungafani nezinye. Lokhu kusekelwe kumklamo we-anatomical. Uma ufaka zonke izifundo ndawonye, ​​uvula ukunyakaza okuyisisekelo njengokufana komgogodla nokwandiswa komgogodla ekuqeqeshweni kokuhamba kwesikhathi. Ngamanye amazwi, manje ukuthi wazi ukuthi zonke izingcezu zisebenza kanjani, unezisekelo zokuhambisa umgogodla wakho - nesifuba - njengeyunithi eyodwa. Lokhu kungaba umsebenzi omuhle wekhefu elincane emsebenzini .

Uma unesithakazelo ekufundeni kahle ubuciko bokuqeqeshwa komzimba wonke, ungase udinge imiyalo eningiliziwe ngemidwebo yomgogodla nokwelulwa komgogodla .