Imbuyiselo Yokwandiswa Kwesandiso
Kulula ukuzingelwa uma uhlala edeskini usuku lonke, cishe uzozizwa uzingelwa esikhathini esithile ngosuku.
Izindaba ezinhle ukuthi ukuphikisana nokuthunyelwa kwesikhuni (okwesikhashana) kulula. Konke okudingayo ukuvivinya umzimba okulula okulula.
Ngezansi incazelo yesikhuliso sokubuyisela emuva okufanayo okuhambayo ekwenzeni ilanga lami le- yoga elenzelwe abantu abasebenza emahokheni (futhi batuswa yi-American Physical Therapy Association.)
Lona wenza i-break-break enkulu ongenza khona lapho kukhompyutha yakho. Ungazama noma ukuma noma uhlezi, futhi ngingeze amathiphu akhethekile okusebenza ngempumelelo, futhi.
Isandiso Sokuvuselela Ukuzivocavoca Ukuxoshwa Ngaphezulu Kwesikhashana
Kunzima: Kulula
Isikhathi Esidingekayo: Amaminithi amabili
Nakhu:
- Uma unomhlane ngemuva noma isimo noma ubuhlungu emuva, cela udokotela wakho uma lokhu kusebenza kukufanelekile. Lesi sihloko sichaza kuphela indlela yokwenza lo msebenzi; ayincomo ukuthi uyenze. Ochwepheshe bakho bezokwelapha kuphela abangakutshela uma kufanele.
- Hlala noma ume endaweni ekhululekile, kodwa ehlangene .
- Izinyawo zakho kufanele zihambisane nomunye futhi zihlangane ngezansi.
- Ukubukeka kwakho kufanele kube phambili futhi kukhishwe kancane kancane.
- Bhala, bese uphuma futhi ubambe kahle ngesisu sakho emuva.
- Amathanga alula, ngokugoba okuncane kuwo.
- Ngokuzifinyelela ezinhlangothini kuqala, thatha izingalo zakho endaweni ephezulu. (Kunjengokuthi udweba imibuthano yesigamu ngengalo ngayinye, ngesikhathi esisodwa.)
Ngenkathi wenza lokhu, izingxube zakho kufanele ziqonde, kodwa zingavaliwe. Thatha isikhashana ukuhlola izinga lokuphazamiseka ezikhaleni zakho.
- Uma izingalo zakho zifika lapho zifika khona phezu kwekhanda lakho, hlanganisa iminwe yakho. Uma kungenakwenzeka, (ngenxa yobulukhuni) ubalethe eduze ngokusemandleni akho.
Thatha ikhanda lakho njengoba udinga ukuze wenze indawo yezandla zakho kanye nokwengeza umsebenzi omncane kakhulu kulawo misipha e-extensor. Ukuthatha ikhanda lakho kancane kuzofaka ingqinamba emisipha yangemuva, ukuyiqinisa ngokwengeziwe.
Bamba lesi sikhundla imizuzwana engu-5-30.
- Ukuze unike lesi sivivinyo ngokwengeziwe, ungasifinyelela i-torso yakho ngaphandle kwekhanda lakho - futhi ufike esibhakabhakeni / esibhakabhakeni njengoba ubambe isikhundla.
- Ungakwazi ukuzivumelanisa lo msebenzi ukuze uhlezi ngokuqala ngale ndlela:
- Hlala phezulu esihlalweni sakho, izingalo eceleni kwakho.
- Amathambo akho amabili ahlezi kufanele ahlangane nesihlalo ngokuqinile nangokulinganayo, kodwa ngaphandle kokubamba noma ukucindezeleka emisipha yezimpahla.
- Donsela isisu sakho emuva kwakho.
- Yenza umsebenzi kusuka kule ndawo.
> Umthombo:
> Moffat, Marilyn, PT Ph.D. noVickery, uSteve. I-American Physical Therapy Association Book of Body Maintenance and Repair. Ama-Owl Amabhuku. UHenry Holt noNkampani, LLC. ENew York, eNew York, ngo-1999. Yelulela futhi Ufinyelele ngo-2424