Fumana Uncedo Kwi-Pain Low Back and Prevent Injury
Ukubeka kunye nokuzivocavoca ezinye zeendlela eziphambili zokuphatha ezininzi iintlobo zentlungu . Enyanisweni, iNational Institute of Neurological Disorders and Stroke ithi kwiwebhusayithi yabo ukuba "ukusetyenziswa komzimba kungenokuba yindlela efanelekileyo kakhulu yokukhawuleza ukubuyisela kwiintlungu ezisezantsi."
I-10 idibanisa kunye nokuSebenza ukuNceda i-Pain Backin
Ngokufunda ezimbalwa ezikhuselekileyo, ukulula kunye nokusebenza, abaninzi abantu banokufumana uxolo lweentlungu zabo eziphantsi. Qiniseka ukuba uthethe ugqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokulula okanye yokusebenzisa.
Uthabatha 1: Ukongezwa
Ukuxoka ubuso phantsi phantsi kunye neenyawo zakho kwandiswe yonke indlela emva kwakho. Phakamisa intloko yakho kwaye ujike umqolo wakho ngenkxaso ngenkxaso yakho yomzimba ngezandla zakho. Ukuvala izibonda zakho ngokuthe ngqo kwaye ukugcina izandla zakho ngecala lakho kuya kwandisa ukulula.
Kaninzi
Isalathiso sesi-2: Utshintsho oluthileyo
Sula izihlunu ezijikelezayo emva kokuhlala ngokukhululekile kwaye uguqula amahlombe akho kwelinye icala kwaye ubambe kule ndawo. Ukuhlala kwibhola yokusebenza kunokukunceda ukuba wenze le ntanethi ngokukhululekile.
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Uthabathe 3: Ukwahlukana kwendlela
Ukwelula ukuguqulwa kungenziwa kwakhona kwindawo ehleli kuyo. Gcina izandla kunye kunye nokwandisa phezulu. Ukugcina iingalo zakho zandisiwe, bhinqa umzimba wakho ongaphezulu kwelinye icala, kwaye ubambelele. Phinda ulandelelanise. Njengoko ulwabheka ukujikeleza, oku kungenziwa kwibhola yokuzivocavoca.
Kaninzi
Ukuthabatha 4: Ukunyuka kwesigxina
I-stretch-stretched stretches are important to incorporate into any curly routine. Ukunyameka okufanelekileyo akuxhomeki kuphela kwi-flexible of your back but also the muscle ezidibanisa iziphelo zakho ukuya kumqolo wakho.
Ukunyuka kwesigxina kungenziwa ezininzi iindlela. Enye indlela elula kukuba uhlale nomlenze owodwa unweliswe kunye nezinye izibilini. Finyelela phantsi ukuze uthinte iinzwane zomlenze wakho owandisiweyo.
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Ukuzivocavoca 1: Ukukhupha kwesisu
Enye yezona zinto zibaluleke kakhulu kumaqela ezinamahlunu ukuqinisa xa uzama ukunciphisa intlungu emva koko izidumbu zesisu. Ukubeka iinyawo zakho kwibhola yokuzivocavoca kunceda xa usebenzisa i-abs kuba kunceda ukugxila ekusebenzeni kwiimisipha ngaphandle kokuxinisa.
Kaninzi
Ukuzivocavoca 2: Ukuzivocavoca kwiBlawuni yeBhola
Ukusebenzisa ibhola yokuzivocavoca kunokugxininisa ukuqhutyelwa kwesisu ngesantya. Beka emva kwakho kwibhola kunye neenyawo zakho zityalwe phantsi phantsi. Phakamisa intloko kunye namahlombe nge-abs yakho. Xa unayo intloko kunye namagxa aphakanyisiweyo, gcina umzimba wakho ophezulu kule ndawo, kunokuba uwele phantsi.
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Ukuzivocavoca 3: iiplani
Iiplani zingenziwa kunye okanye ngaphandle kwebhola yokuzilolonga. Amanga adibana phantsi, kwaye uzitshintshe phezulu, ulungelelanise kuphela kwiimphambili zakho kunye neenzwane (ekukhanyeni kwakho ukuba usebenzisa ibhola). Inxalenye ebalulekileyo yeplank kufuneka ibambe iqhosha lakho, ngaphandle kokunamathela phezulu phezulu emoyeni.
Kaninzi
Ukuzivocavoca 4: Cinezela
Inkcazo elula yebhenki inceda ukusebenzisa umgangatho osezantsi nasemagxeni. Ukuze wenze lo msebenzi ngokufanelekileyo, ulale nomqolo wakho kuxhaswe kwibhentshini okanye ibhola lokusebenzisa. Ungagxininisi kwisisindo osicinezelayo, kodwa kunoko kwifom nokulawula. Cinezela isisindo phezulu xa uhamba kunye nezixathulo zakho zesisu kunye nokuxhasa umva wakho.
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Ukuzivocavoca 5: Ukujika kweFly / Dumbbell Row
Ukuqiniswa kwemisipha yangasemva kunokufezekiswa ngomgca we-dumbbell okanye ukuphinda uqhube iminyango. Ukusebenzisa ibhola yokuzivocavoca kunceda ukuxhasa umzimba, kodwa akusiyo imfuneko yokwenza ezi zifundo. Njengomsebenzi wokushicilela, ugxininiso akufanele kube ngumlinganiselo wesisindo, kodwa kunokuba usebenzise ukulawula ngokuhamba kwakho.
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Ukuzivocavoca 6: Ibhayisekile
Ukuqhutyelwa kwebhayisiki / ulula kufuneka kuqalwe ngokukhawuleza. Ngexa ulele emhlane wakho kunye neengalo zakho ezifakwe ngaphaya kwentloko yakho, zisela enye ibhokhwe kumadolo ahlukileyo. Hlaziya, uze ulethe uhlangothi olubhekiselele kwelinye idolo. Njengoko ukhululekile ngakumbi, khawuleza inkqubo iya kufana nehambo yebhayisikili yokuhamba.
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Eminye ImiSebenzi Yokubuyela
Olu luhlu alukho naluphi na uhlaziyo olubanzi lwazo zonke izixhobo zokubuyisela kunye nokulula. Kunoko, oku kufuneka kusetyenziswe njengendawo yokuqala. Ukusebenza nomqeqeshi oqeqeshelwa umsebenzi okanye umphathiswa wezonyama kufuneka ube yinxalenye yokuphuhlisa inkqubo yokunciphisa intlungu yakho.
Imithombo:
ISikhungo sikaZwelonke seNational Psychological Disorder and Stroke "I-NINDS Information Pain Information" 21 Disemba 2009.