Uma unezinhlungu ezibuhlungu emuva , ungase uzuze ezinsizakalweni zobuchwepheshe zophiko lomzimba ukuze usize ukuphatha ubuhlungu bakho bese kukusiza ukuba ubuyele emisebenzini evamile. Umhlinzeki wakho wezempilo angakufundisa ukuqeqeshwa okufanele ukwenze ukuze ubuyele emuva ukukusiza ukuthuthukisa ukuhamba kwakho nokuvimbela ubuhlungu bakho ekubeni yinkinga engapheli.
Esinye sezimbangela zezinhlungu eziphansi emuva zihlezi kahle.
Uma uhlezi endaweni ehlelekile, umhlane wakho ubeke ngaphansi kokucindezeleka ngokweqile nokucindezeleka futhi lokhu kungalimaza amalunga omgogodla, imisipha, nama-disc. Le nkinga ephindaphindiwe kulezi zakhiwo ingabangela ubuhlungu obuphansi emuva.
Ukuhlala ngokuhlelekile kuyinto elula ukuyenza, ikakhulukazi uma unamathuluzi afanele omsebenzi. Okokuqala, udinga ukuhlala esihlalweni esisekela ngokuphumula ngemuva. Ingemuva kwesihlalo kufanele isekele emuva kwakho okuphansi.
I-roll lumbar nayo iyadingeka ukuba ihlale ngendlela efanele. Umqulu kufanele usekele, futhi kufanele ubeke emncintiswaneni wakho ukuze usize ukusekela ijika lendabuko yakho yemvelo, okuthiwa i-lordosis.
Kuthiwani uma ungenayo i-lumbar roll? Ingabe kukhona ongayisebenzisa ukusiza ukusekela umgogodla wakho ngenkathi uhlezi?
Nakhu.
Ungasebenzisa izinto ezungeze indlu yakho ukuze usebenze njengomqulu we-lumbar. I-roll lumbar engcono kakhulu ongayisebenzisa ingumqulu wangempela we-lumbar, kodwa izinto ezilandelayo zendlu zingasebenza ngenhloso yokusekela ukuhlala kwakho kuze kube yilapho ungathola into yangempela:
- Ithawula lokugeza ligoqa . Ukuze wenze umqulu wakho we-lumbar, mane nje uthole ithawula lokugeza. Tshintsha ithawula kabili ngobude, bese uyivula. Beka ama-band amabili we-raber nge-thala ukuze ugcine ugoqwe, bese uyibeka ngemuva kwakho uma uhlezi ukusiza ukusekela isikhala sakho se-lumbar.
- Ithebhulethi yephepha iphele . Enye into yasendlini oyisebenzisayo ukusekela emuva uma uhlezi yiphilisi yephepha. Umqulu ungusayizi ophelele ukusiza ukusekela emuva kwakho nomgogodla wakho, futhi uzokwehliswa ngokwanele ukuze ukwandise induduzo ngenkathi usebenzisa.
- Sebenzisa umcamelo omncane . Uma unomsila omncane esihlalweni sakho noma efayeni, ungasebenzisa lokho njengomqulu we-lumbar. Mane nje ubeke umcamelo ngemuva kwakho uma uhlezi ukusekela i-lordosis evamile yomgogodla bese ugcina ukuma okufanele.
Khumbula, ukusekela okungcono kakhulu kwe-lumbar yilowo ogcina ijika eliphambili ngemuva kwakho ngenkathi uhlezi futhi uzizwa ekhululeke emhlane wakho ophansi. Kungase kudingeke uzame izinto ezimbalwa ezihlukile ukuze uthole ukwesekwa okulungile kokubuyela kwakho okuphansi. Umhlinzeki wakho womzimba angakusiza ukuthi uthole umqulu ongcono we-lumbar wesimo sakho esithile.
Uma unesifo esiphansi se-back, ukuvivinya umzimba kubalulekile ukukusiza ukuthi ululame ngokugcwele. Ukwenza ukulungiswa kokuthunyelwe kwangasese kunjengokuzivocavoca kwe- slouch-overcorrect kungakusiza ufunde ukuthi ungathola kanjani ukuhleleka okulungile. Ukusebenzisa i-lumbar roll ngenkathi uhlezi kuyinto eyodwa ongayenza ukusiza ukusekela umgogodla wakho njengoba emuva kwakho kuphulukisa. Ukusebenzisa izinto zasendlini ukusiza ukusekela umgogodla wakho umqondo omuhle ukukusiza ukugcina ukujwayela okujwayelekile futhi ubuyele ngokushesha ezingeni lakho langaphambilini lomsebenzi nomsebenzi.