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Inkambiso ye-Slouch-OvercorrectUma unesifo esiphansi sezinhlungu noma ubuhlungu bentamo , uqonda ukuthi lokhu kungadambisa kanjani. Izimpawu ezivela emhlane wakho zingenza kube nzima ukuhlala, ukuma, ukugoba, ukuhamba, nokwenza imisebenzi eyisisekelo yansuku zonke.
Ukuvakashela isifo sakho somzimba kuyisinyathelo esihle sokuqala ekunakekeleni ubuhlungu bakho emuva noma entanyeni. Angakwazi ukuhlola isimo sakho futhi anganikeza izivivinyo ezithile namasu okusiza ukunciphisa ubuhlungu bakho nokuthuthukisa ukuhamba kwakho.
Umhlinzeki wakho wezinto ezibonakalayo cishe uzobe esekela umzimba wokuzivocavoca ukuze usize ukuthuthukisa uhla lwakho jikelele lokuhamba namandla ngemuva kwakho. Lokhu kungakusiza ukuba uhambisane kangcono, futhi ukuzivocavoca kwenziwa njalo kungakusiza ukuvimbela iziqephu zesikhathi esizayo zokuhlukunyezwa emuva nangentamo.
Ukulungiswa kwe-Postural nakho kuyisici esibalulekile kunoma yiluphi uhlelo lwezokwelapha olwenzelwe ubuhlungu obuncane noma obunzima bezintamo. Ukuthola nokugcina isimo esifanele kungasiza ukugcina ingcindezi yamalungu omgogodla nama-discs futhi kungasiza ekunciphiseni ubuhlungu obuvela emhlane wakho.
Ukuzivocavoca okulula ukwenza ukusiza ukuqeqesha umzimba wakho ukuqaphela ukuhleleka okufanele kubizwa ngokuthi inqubo yokuhlelwa kwe-slouch-overcorrect. Kungakusiza uqonde ukuthi uthanda ukuthini umgogodla wakho esimweni esihle ukugcina ukuhleleka okulungile. Lokhu kungasiza ukunciphisa ubuhlungu emuva, futhi ukuhleleka okulungile kungaba yinye indlela yokusiza ukugcina ubuhlungu bubuyele emuva.
Ukuze uqale ukuzivocavoca kwe-slouch-overcorrect, hlala esihlalweni ongenakho osekelwa emuva. Khona-ke, kancane kancane vumela umhlane wakho ukuba ungene ngaphansi kokuhamba kwesikhathi okuguquguqukayo. Ukunyakaza kwakho kule ndawo kufanele kube kancane futhi kunenjongo.
Ngemuva kokuthi uhlehlise phansi, ubambe lesi sikhundla ngamasekhondi angu-1-2, bese uqhubekela engxenyeni engaphezulu yokusebenza.
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Isikhundla Esiqakathekileko seNqubo Ye-Slouch-OvercorrectNgemuva kokuthi uchithe imizuzwana engu-1 noma emibili esimweni esithuthukisiwe, yisikhathi sokwenza isikhundla sokuqapha. Ukuze wenze lokhu, zama ukuhlala ngokuma okuqondile ngokuqondile ngangokunokwenzeka.
Uma uhlala uqondile, ijika eliphambili emgodini wakho, okuthiwa i- lordosis , kufanele liphakanyiswe. Ukuhlelwa kwakho kufanele kube okuqondile ukuthi uzizwa kungokwemvelo, futhi kufanele uzizwe unzima kancane emhlane wakho, entanyeni noma emahlombe akho.
Uma usuphelile ukulungiswa okuphelele futhi okunamandla, ubambe isikhundla semaminithi angu-1-2, bese ukhulula kancane kancane ukuma kwakho cishe ngo-10 kuya ku-15%. Kufanele uzizwe ukucindezeleka nokucindezeleka okwakusentanyeni yakho, emahlombe, noma emuva ephansi. Ijika eliphambili ekubuyiseleni kwakho okuphansi kufanele lisekhona, lingagcini ngokugcwele.
Manje kufanele uhlale ohlelweni olufanele ngemuva kwakho. Lesi sikhundla singase sizizwe kungokwemvelo ekuqaleni, kodwa njengoba uqhubeka nenqubo ye-slouch-overcorrect, izoqala ukuzizwa imvelo ngokwengeziwe. Uma usufinyelele ukuhleleka okuhlelekile, ukusetshenziswa komqulu we-lumbar noma umcamelo omncane ngemuva kwe-back your back for support kungasiza ukugcina umgogodla wakho endaweni efanele.
Ungaphinda wenze inqubo ye-slouch-overcorrect yokuphindaphinda izikhathi ezingu-10, futhi ingenziwa izikhathi eziningana ngosuku ngalunye ukuze usebenzise nokugcina ukuhleleka kokuhlala okufanele.
Ukuzivocavoca nokuhleleka kokuhlala kahle kuyindlela yokufakazela ukusiza ukunciphisa ubuhlungu obuphansi emuva nentamo. Ngokwenza inqubo ye-slouch-overcorrect, ungafundisa umgogodla wakho ukuba ube nokuzimela okuhle ukusiza ukunciphisa nokuqeda ubuhlungu futhi ugcine ubuhlungu obukhulu.
Umthombo: McKenzie, R., & May, S. (2003). I-lumbar diagnosis diagnosis kanye nokwelapha. (I-2nd ed.) I-Waikanae: I-Spinal Publications New Zealand.