Ekuseni kweMva yaseMva

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Ekuseni kweMva emva kweNqakraza yeNgqimba yakho ephantsi

Yintoni enokuyenza Ngethuba lokuqala leMva

Ukuba ulala kwindawo ephihliweyo, amathuba okuba uvuka, umlenze wakho uzizwa ucinezelekile. Imifanekiso kulegalari iya kukubonisa ezimbalwa ezisetyenzisayo kusasa emva kokunceda ukufumana usuku lwakho-kungenabuhlungu.

Amadolo esitratweni eselulayo yindlela efanelekileyo yokuqalisa usuku.

Amadolo esiya esifuba isifuba indlela yokwelula umlenze xa uvuka kuqala. Ukulala emhlane wakho, velisa elinye idolo (libophe) libhekise esifuba sakho emva koko. Gamba imilenze yakho ephantsi ngaphantsi kwegolo uze uthathe imilenze yakho kwisifuba sakho.

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Imva yasekuseni yaseMva ihamba kwisikhundla esiPhezulu

Enye indlela yokukhupha intlungu ebuyayo ekuqaleni kwentsasa kukuchitha ixesha elisesisu sakho.

Ukuthatha umzuzu wokuqala into yokuqala ukulala ngesisu sakho kunokunceda ululaze umva wakho kwaye udibanise iidiski . Nantsi indlela:

Beka umsila ophantsi okanye ithawula phantsi kwesifuba sakho; oku kungavumela intloko nentamo yakho ukuba ihlalise kumbhede. Ungaphendulela intloko yakho kwicala. Ukuba ufuna i-support back your back back , faka umcamelo phantsi kwesisu sakho.

_{Umthombo:
Hage, M. (2005). Incwadi Yokubuyiswa Kwangemva. Atlanta, Ga. Peachtree Abapapashi.}

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Ekuseni kweMva emva kweNtsimbi - Yandisa ixesha lakho

Emva kwemizuzu embalwa yokulala ngesisu sakho ngomsila phantsi kwakho, faka iingalo zakho ngecala lakho, uphinde uphumle ebunzini lakho emkhombeni okanye kumatitha (nantoni na ikhululekile.)

Zama ukunciphisa umlenze wakho ngeli xesha. Ukujongana nomlenze wakho kungenziwa ngokucinga ngokususa iimbambo zakho kwi-pelvis yakho. Zama ukwelula ezo zixhobo zakhiwo ngendlela echaseneyo imizuzwana embalwa. Emva koko uphumle imizuzwana embalwa kwaye uzame kwakhona.

_{Umthombo:
Hage, M. (2005). Incwadi Yokubuyiswa Kwangemva. Atlanta, Ga. Peachtree Abapapashi.}

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Ukuqala kweMva yasekuseni kuThathela - Ukwahlukana kweNgxaki yokuLungisa

Vary umlenze uqine ngokuguqula ikhanda lakho kwicala elinye (kunye nelinye.)

_{Umthombo:
Hage, M. (2005). Incwadi Yokubuyiswa Kwangemva. Atlanta, Ga. Peachtree Abapapashi.}

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Ubuhlungu Bokubuya Nokulala - Ukuqala Kwimihla Yokubuyela Ebuseni - Ukubuyiswa Kwangaphambili

Nanku kusasa kusasa umzimba - uthathwe kwi-yoga cobra pose - enganceda ukuphucula iimpawu ezihambelana neengxaki ze-disc.

Ifana ne-Yoga Cobra pose, ukunyanzeliswa kokubuyiswa komnxeba kufana nokwandisa umlanjana kwaye kunceda ukukhawulela isimo esiphezulu sogubungqina lwe- back upper eyaziwa ngokuba yi- kyphosis . Kwakhona sikhundla apho abantu abaninzi abafumana imiba ye-disc bafumana uncedo.

Oko kwathiwa, le ndawo yokukhulisa kwakhona ingenayo ingcamango efanelekileyo ukuba unengxaki edibeneyo ye-facet , i- spondylolysis , i-spinal arthritis, i-spinals stenosis kunye neemeko ezifanayo, njengoko kudla ukucaphukisa imimandla esele ikhutshwe.

Ngexa ulele esisu sakho, faka izibilini zakho ebhedini. Gcina iingqungquthela zakho zigobile kwaye ngqo phantsi kwamagxa akho. Hlaziya amahlombe akho ngokusemandleni akho. Emva koko, cindezela iindlela ezifutshane. Gcina intshukumo kwindawo engenabala intlungu - musa ukuza uvale "kink" kwindawo yakho ephantsi. Hlalani phezulu apha imizuzwana embalwa uze ubambe ngobumnene uze uphumule. Phinda ufike kumaxesha amathathu.

_{Umthombo:
Hage, M. (2005). Incwadi Yokubuyiswa Kwangemva. Atlanta, Ga. Peachtree Abapapashi.}

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Ekuseni kweMva emva kweNtsimbi-Ukubandakanya izixhobo zakho kwi-Stinech Spine

Emva koko phendukela kwimva yakho. Uza kuqhubeka ukwandisa umlenze wakho kodwa ngeli xesha, iingalo zakho namagxa aza kukunceda. Hambisa iingalo zakho ngaphandle kokuba benze "V" ukuma. Fumana ngeengalo zakho kwaye uzive ulula. Phola.

Zama oku kwakhona, ukongeza kwakhona isenzo sokudonsa kwi-pelvis yakho. Oku kuya kubangela ukuba umlenze wesipelingi usonge ngakumbi. Kule nguqulelo, iingalo zakho kunye - ngendlela yokuxhamla - iimbambo zakho, ziya kuthulula ukuhamba ngokuchasene neeplavis yakho - indlela enhle yokugxininisa ulula ekhongweni lakho nangemuva ..

Utshintsho olusebenzisa iiNkqubo

Ubunakho ukucinga ngokubeka umtya omncinci okanye oweqweqwe phantsi kwe-back back for support. Ukuba ihlombe lakho okanye imisipha yengalo yomeleleyo, okanye ukuba uluhlu lwakho lwegxininiso lugqithiseleyo, unako ukuwahambisa loo ndawo, ngokunjalo. Makuqiniseke ukuba ugcine ulungelelaniso olufanelekileyo. (Jonga umfanekiso ophezulu.)

Ungakwazi kwakhona ukuguqula isikhundla ngokubeka umkhosi omkhulu phantsi kwamadolo akho, okokuba amadolo akho kunye nezikhonkwane zixhaswa kwisimo esiphezulu. Olunye uhlobo luya kulala phantsi, ukuguqa ngamadolo, kwaye ufake imilenze yakho kwi-ottoman ukuxhasa.

_{Umthombo:
Hage, M. (2005). Incwadi Yokubuyiswa Kwangemva. Atlanta, Ga. Peachtree Abapapashi.}