6 Izindlela ezilula zokugcina ukugqibelela okugqibeleleyo

Ukuba uvakalelwa intlungu , intlungu yentamo okanye intlungu yomthwalo , unokufumana inzuzo yonyango ekuncedeni ukunciphisa intlungu yakho kwaye ufunde izicwangciso zokulawula imeko yakho. Izicwangciso ezibini ezibalulekileyo zokulawula intlungu yakho yindlela yokusebenza kunye nokulungiswa kwangasemva . (URobin McKenzie, umkhulu wamanzi omninzi PT, wachaza ukuba izinto ezintathu ezibalulekileyo ekufuneka zenze ukulwa nentlungu emva kokuba zilungiswe ukulungiswa, ukulungiswa kwendlela yokulungiswa, kunye nokulungiswa kwexesha.)

Umgulana wakho womzimba unokukufundisa indlela efanelekileyo yokuhlala okanye ukuma ukuze ufumane ukulungiswa okusemgangathweni ukulawula imeko yakho. Kodwa kunokuba nzima ukugcina isimo esifanelekileyo njengoko uhamba ngayo ngosuku lwakho. Ngoxa bebesebenza okanye beqhuba, abantu abaninzi bayakhohlwa ukukhumbula ukuhamba kwabo; bavele baphinde baphucule emikhondweni yabo yokudala yokuhlala edibeneyo engakhokelela ekubandezelekeni kunye nokunyaniseka kokunyakaza.

Gcina ukhumbule ukuba kukho iiphononongo ezimbalwa ezishicilelweyo ezichaza ukulungiswa kwangemva kwendawo engenawo umphumo kwinqanaba leentlungu zentsimbi okanye yentamo. Izifundo zibonisa ukuba ukunyamezela kwentloko phambili kwandisa uxinzelelo kunye nomthwalo entanyeni yakho. Ukuba unentlungu ephuculwayo ngokuhlala egciniweyo, mhlawumbi ukwenza i-checkout encinane kwithuba elifanelekileyo kuyimfuneko.

Kukho iindlela zokuqala ukutshintsha i-posture yakho kwaye wenze utshintsho oluhleliyo. Izinto zokuqala kuqala: qinisekisa ukuba u tyelele umphathiswa wakho wokufunda ukuze ufunde indlela efanelekileyo yokuhlala okanye ukuma ukulawula imeko yakho. Emva koko, sebenzisa ezi zicwangciso ukugcina ukuhamba okufanelekileyo.

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Sebenzisa i-Lumbar Roll

Enye yeendlela ezilula zokufumana nokugcina ukuhlala okufanelekileyo kukusebenzisa i-lumbar roll. Le yindleko eziphantsi kweendleko ezingaphantsi ezisetyenziselwa ukuhlala ekuncedeni ukugcina ikhefu eliphambili kwinqanaba lakho eliphantsi. Le ngqungquthela, ebizwa ngokuba yi- lumbar lordosis , ibalulekile ukugcina uxinzelelo kwimisipha yakho yangasemva, amajoyini kunye neediski.

Uninzi lwabaphathiswa bemizimba bafumana i-lumbar rolls, okanye ungathenga enye kwi-OPTP.com. I-PT yakho inokukunceda ufumane enye kwaye inokukufundisa indlela yokusebenzisa kakuhle i-lumbar roll.

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Yenza inkqubo yeSlouch Overcorrect Procedure

Umsebenzo ogqithiseleyo wokuzilolonga ngumsebenzi olula ukusetyenziswa ukuqeqesha umzimba wakho ukuba ufumane-kwaye ulondoloze-ukulungeleka kwexesha elihle. Umsebenzi uquka ukutshintsha ngokukhawuleza ukusuka kwindawo echanekileyo ukuya kwindawo engasemva.

Emva kokuba ulungeleliso lwakho lugqityiwe, ukuphumula okufutshane kwi-posture ehambileyo kuya kukushiya uhlezi kwindawo efanelekileyo. Ukusebenza kwi-slouch overcorrect umzimba kunokunceda uqeqeshe umzimba wakho ukuba uzive ufanelekile. Imisipha yakho inememori, kwaye ngokuphindaphindiweyo uzibeka kwisithuba esilungileyo, umzimba wakho uya kukwazi ukufumana ukuhamba kwexesha elifanelekileyo.

Kaninzi

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Sebenzisa i-Kinesiology Tape

I-Kinesiology tape yindlela entsha yonyango ekwenzeni unyango. Itheyipu iguquguqukayo, i-cotton adhesive eyenza ukuququzelela ukuhlukana kwemisipha kunye nokuvimbela umsizi we-muscle kunye nentlungu.

Indlela elula yokuncedisa ukuxhaswa kwemisipha yakho yesikhokelo kukusebenzisa i-kinesiology tape. Itheyiphu ingasetyenziswa kwi-trapezius yakho kunye nemisipha ye-rhomboid ukunceda ukuxhasa amahlombe akho kunye nomgudu.

I-kesiyosiyipu ye-tapes for control controls inikezela ngokunyanzela ukunyanzela kwiimisipha zakho xa u-slouching. Esi sikhumbuzo esincinci sinokwanela ukugcina uhleli kwaye ude ubude kunye nesimo esihle.

Kaninzi

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Funda indlela yokwenza ukuQiniseka kweStapular Exercises

Ingcali yakho yomzimba ingakunceda ukuba uphucule ukuhamba kwakho emva kokuzivocavoca. Ngokuqinisa izihlunu ezinamathele emagxeni akho, uya kuba nokulawula okungcono ukuhamba kwakho.

Izenzo ezilula ezifana ne-T, i-prone I, okanye i-Y yodwa inokunceda ukuphucula i-neuromuscular recruitment of the muscle ekunceda ukugcina i-posture. Unokungena kwi-PT yakho ukuze ufunde indlela efanelekileyo yokwenza iimvavanyo.

Kaninzi

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Hlela iAlarm

Kuzwakala kulula, kodwa ukubeka i-alamu ngelixa usebenzayo kunokukunceda ukuqeqesha umzimba wakho ukugcina i-posture efanele. Uhlala ngaphi kwikhompyutheni yakho ngeposi epheleleyo, ukuba ufune ukuzithoba ngemizuzu embalwa?

Iikhomputha ezininzi kunye nee-smartphones zinomsebenzi we-alamu. Misela nje i-alamu okanye i-timer ukuhamba yonke imizuzu engama-20 ukuya kwe-30. Xa i-alamu ikhonkco, lungisa utshintsho lwakho, jongela i-snooze, kwaye ubuyele emsebenzini. Njengoko ulunge ngakumbi ekugcineni isimo esifanelekileyo, unokwandisa ixesha phakathi kwama-alamu.

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Ukufumana Abahlobo Ukuba Bakunike Izikhumbuzo Ezibubele

Ingxaki yokubeka esweni sakho isithuba kukuba kunzima ukuzibona xa uhleli. Ukulungisa oku, unokuhlala kwaye usebenze phambi kwesibuko yonke imini, kodwa ingcinga engcono kukufumana abahlobo kunye nabasebenzi kunye nabo ukuba bakhumbuze ngokukhawuleza ukuba bahlale bephakame xa bebona u-slouching.

ILizwi

Ukungabi nendawo yokuhlala kunye nokuma emva kwexesha kungabangela enye intlungu, intlungu, okanye intlungu. Ngokutyelela umphathiswa wakho womzimba kunye nokufunda ukufumana nokugcina isigxina esifanelekileyo, unokuqiniseka ukuba unokukhawuleza ukulungisa imiba yakho kwaye ukhusele iziganeko ezizayo zentlungu.

> Umthombo:

> Hansraj, uKenneth K. "Uvavanyo lweengcinezelo ezisemlonyeni wesibeleko obangelwa yithuba kunye nesimo senhloko." Technol Surg Int Intsimbi 25.25 (2014): 277-9.