Uma unesifo senhliziyo, ungase uzuze ekusebenzeni nomhlinzeki wenyama ukuze usize ukunciphisa ubuhlungu bakho futhi uthuthukise ububanzi bentamo yakho. Isifo sakho somzimba singakubonisa ukuthi ungalungisa kanjani ukuhamba kwakho ukuze ugcine intamo yakho endaweni efanele, futhi ukulula kahle kungabhalwa ukuthuthukisa ukuhamba nokunciphisa ubuhlungu besisu.
Inkohlakalo eqinile nenzima ivame ukuhlangenwe nakho ngabantu kuqala okokuqala kanye nasekupheleni kosuku olude lomsebenzi.
Ukuzivocavoca ngobumnene kungasiza ekunciphiseni ama-aches ahlobene nemisipha eqinile yesifunda . Lezi zindlela kufanele zenziwe ekuvusweni kanye nasezikhathini zokuphumula emsebenzini. Ukuzivocavoca ngezansi besebenzisa usizo lokuzitholela ukuze uthole ukwelula ngokwengeziwe. Ukunyakaza kumele kumiswe lapho kunwetshwa kahle. Uma ngabe kukhona ukuzwa okunjengengalo yokudonsa, ukuphazamiseka, noma ubuhlungu obunokuhlangenwe nakho, lo msebenzi kufanele uphelelwe.
Qinisekisa ukuthi ungena ngodokotela wakho noma ochwepheshe bezempilo ngaphambi kokuba uqale noma yiluphi uhlelo olululayo lokuvivinya entanyeni yakho.
I-neck extension
- Kanciphisa kancane ikhanda lakho bese uvula isitho sakho. Lokhu kufaka ikhanda lakho ngqo ngaphezu kwamahlombe akho
- Khamba kancane kancane ikhanda lakho libheke phezulu etafuleni
- Ubumnene ujikeleze ikhanda lakho emuva nangaphezulu cishe izikhathi ezintathu noma ezine. Inhloko yakho kufanele iphendule cishe eyodwa centimitha. Lokhu kusiza ukuletha intamo yakho yonke indlela yokuqeda ububanzi
- Misa lapho ukululaza kubonakala emisipha phambi kwentamo yakho
- Bamba inani leyishumi
- Phinda izikhathi ezingu-5
- Kancani kancane kancane izinyane lakho bese ubheka phansi ezinzwaneni zakho
- Beka isandla esisodwa emuva ngemuva kwekhanda lakho futhi ngomusa usize le ntshukumo
- Misa lapho uhlaka luzwakala emisipha ngemuva kwentamo yakho
- Bamba inani leyishumi
- Phinda izikhathi ezingu-5
I-Rotation yeNeck
- Khipha kancane kancane ikhanda lakho bese ubheka phezu kwehlombe lakho lesokunxele
- Beka isandla esisodwa kwesheke sakho sokunene bese ubambe ngobumnene lesi sinyathelo
- Misa lapho ukululaza kubonakala emisipha ngakwesokunene kwentamo yakho
- Bamba inani leyishumi
- Phinda izinyathelo ezingenhla ngezansi
- Phinda izikhathi ezingu-5
I-Side Flexion
- Khulisa kancane kancane indlebe yakho kwesokunxele kuya ehlombe lakho lesokunxele
- Beka isandla esisodwa esandleni sakho sokunene bese usiza ngobumnene kulokhu ukunyakaza
- Misa lapho ukululaza kubonakala emisipha ngakwesokunene kwentamo yakho
- Bamba inani leyishumi
- Phinda izikhathi ezingu-5
- Phinda izinyathelo ezingenhla ngezansi
Ukuthatha isikhathi usuku ngalunye ukuze welule intamo yakho kungagcina imisipha yakho ihamba ngokukhululekile futhi ingavimbela ubuhlungu noma ukulahlekelwa ukuhamba entanyeni yakho. Hlola nge-physician yakho yomzimba, futhi ufunde ukuthi yiziphi izindlela zokuzivocavoca ezingcono kakhulu esimweni sakho esiqondile.
Ihlelwe ngu-Brett Sears, PT.