Ubuhlungu beentlungu kunye nokuxhatshazwa ngokuqhelekileyo kuhlobene nomhla wakho kunye nosuku ukuphuma. Umzekelo, ukukhonza ikhompyutheni yomsebenzi wakho kunokufaka isandla okanye kubangele ingxaki eyaziwayo njenge- kyphosis (ejikeleziweyo ngasentla) kunye nokuhamba kwekhanda eliphambili . Ukuba kunjalo, mhlawumbi ugqithise intamo yakho phambili ukuze ubone ikhompyutha yakho xa usebenza, indlela xa uqhuba kwaye ngaphezulu.
Yikholelwa okanye cha, ukwenza umzamo wokubuyisela-zombini kwiingxaki ezimbini zokuphambuka ezikhankanywe ngasentla kwaye nayiphi na intlungu okanye ukunganakunceda oku kubangela-kulungile nakwezinye iindlela. Ingakunceda ukuba uqaphele ngakumbi ukulungelelaniswa komzimba wakho, okwangoku kunokukunceda ukukhusela iingxaki ezizayo. Yaye inokubangela impumelelo kwi-gym. Oku kungenxa yokuba kusekwa ifomu elungileyo (okokuthi ukubeka umzimba kunye nokulungelelaniswa komzimba) yimpumelelo eyaziwayo yokuthatha inxaxheba kwimidlalo, impilo kunye nemisebenzi yokudanisa.
Apha, siza kukunika iindlela eziliqela zokufumana ukuphuphuma kwentlungu yentamo usebenzisa ukuma nokuhamba lula. Uninzi lwezithuthi luya kunceda ulutye intamo yakho kwaye ulinganise intloko nentamo yakho ngokumalunga nalo lonke umlenze wakho-ngamanye amagama, ukuphucula intamo kunye nokulungelelaniswa kwamagxa. Ukunxusa kunceda xa ufuna udityaniso, oko kukudalwa isikhala phakathi kwamalungu e-intervertebral entanyeni.
Ukukhutshwa kweNeck Moves for You When You Sit
Ukuba unjengabantu abaninzi uhlala iiyure ezininzi ngosuku. Kule nkulungwane ye-21 yezobuchwepheshe, akunakunceda. Nangona kunjalo, oku kukhokelela kwiindawo ezininzi ezihamba phambili, ezinobuthathaka, nezibuthathaka, kunye nokuxinzelela ngokwemithi kwiimisipha phambi. Nantsi ukuhamba okukhawulezayo ongayenza ukuncedisa ukulinganisa ukulingana nokwenza umlinganiso ophakathi kweemisipha zangaphambili nangemuva.
Yenza iMiscle Yakho Ebuyela kwiDisk
Beka izandla zakho phezu kwamathanga akho ngaphezu kwamadolo akho. Bhuqa, uze uphume kwaye uphuse phantsi ngezandla zakho. Oku kuya kukukhuthaza ukuphakanyiswa okuphakanyisiweyo kwetraki yakho kunye nesifuba. Kuya kubandakanyeka izihlunu zakho zangemva. Ukuba uhlala kakhulu okanye uhlala wodwa, ulwaphulo lunokuziva luhle.
Ngoku ukuba ufunde ukuhamba, masiwucwebezele ukuhamba kakuhle kunye nokuqwashisa umzimba. Ngeli xesha njengoko unqumla phantsi iingalo zakho, vumela ukuba umva wakho wezantsi uqhube phambili kwaye intloko nentamo yakho uhambe. (Ukusebenza okusemzantsi kungaphinda kukuncede uhlakulele ikhono lokuhambisa intloko nentamo yakho ngokuhambelana kakuhle.)
Imijelo emileyo yeeNcedo zokuThuthukisa-ezimbini iiNgxelo zokuKhulelwa komlomo wesibeleko
Ukusebenzisa okusemthethweni "ukusemthethweni," zama umlomo wesibeleko (oko kuthetha intamo) ukuhoxisa (oko kuthetha ukubuyisela) ngelixa emile.
Nceda uqaphele: Ukuhoxiswa komlomo wesibeleko kungekhona kuwo wonke umntu. Ukuba uye wafumanisa ukuba unesigodlo okanye isithintelo sentsimbi (esoloko kuthiwa ulahlekelwa ngumsebenzi wezobugqirha we-kyphosis yomlomo wesibeleko,) okanye imeko yediski, kufuneka uhlolisise ugqirha wakho okanye umgulana womzimba ngaphambi kokuba uzame lo msebenzi.
Kukho iinguqulelo ezimbini zezi. Eyokuqala ayifuni ukuba ube kufuphi nodonga; okwesibini.
Ukubuyiswa kwemibele yomlomo wesiNgqimba -Kungekho udonga
Yima ngokuhamba kakuhle. Oku kuthetha ukuba inyawo zakho ziphantsi ngqo kweenyawo zakho-malunga nobubanzi beenyawo ezili-1 ngaphandle. Amadolo akho kufuneka alungele, kodwa engavaliweyo avaliweyo (ukuvalela kwongeza ukunxiba kunye nokukrazula kwidibaniselwano.) Ukugcina ubuso bakho kunye nenqanaba lentloko (ngamanye amagama, ungakhange ukhangele okanye ungabikho phantsi). umva kude njengoko unako.
Ukuze ukhusele intamo yakho, kubalulekile ukwenza le ntshukumo ngobumnene. Kwakhona, ngokukhawuleza xa uziva ukuba kukho ukuphazamiseka emagxeni akho okanye phambi kwentamo yakho okanye umqala, nqama. Unokubeka isandla esinye kwi-chin yakho kwaye ucindezele kwakhona ukuze usize ukukhokela ukunyuka ukuba oko kunceda.
Hlalani kwisithuba esiphenduliweyo imizuzwana engu-10-15. Qinisekisa ukuba uphefumle kwaye uqhubeke ukhulula loo ntamo kunye nezihlunu zehlombe ngeli xesha. Ukuxhatshazwa okukhulu kukuphosa ukulungelelanisa kwakho kwaye utshintshe indlela osebenzisa ngayo imisipha yakho, okubangelwa okanye ukuqhubekisa ukungalingani kwemisipha; oku kungenza intamo yakho ibe nzima kakhulu.
Ukubuyiswa komlomo wesiKhotho kuLonga
Ungaphinda uzame ukuhoxiswa komlomo kwidonga. Ndiyayithanda le nguqulo kuba udonga lunika isikhokelo somtsalane omhle entlanganisweni yentloko. Unako ukubamba isikhundla eside - ukuya kumasekhondi angama-60.
Njengokuba kukho inguqulelo echazwe ngasentla, lo msebenzi awusebenzi wonke umntu. Ukuba uneengxaki ze-diski entanyeni okanye entanyeni yentsimbi, buza ugqirha okanye umphathiswa wenyama malunga nokuba ungayenza le nto.
Yima ngeenyawo zakho malunga ne-1 enyawo lwakho ubude kude nebhodini lodonga. Khangela i-chin in your and in the back back to the wall. Hambisa ngobumnene kangangokuba ukuba okanye xa intloko yakho ifika eludongeni, ayenzi njalo nge thud. (Akukho mfuneko yokulimala kwentloko apha.)
Hlalani khona, emva kwekhanga lakho ukuphumla eludongeni ukuya kwi-1 iminithi. Intamo yakho iya kugqithisa; oku kukukwandisa esikuthethayo ngaphambili kwinqaku.
Kwiimeko ezininzi, ukunyuka kwentamo kuya kuziva kunciphisa, kodwa ukuba akunjalo, kuncitshiswe ekunciphiseni ukubuyela kwintloko yakho okanye ukuyeka ukusebenza ngokupheleleyo. Unokufuna ukuqhuba iimpawu / iintlungu ezinxulumene nokuzama lo msebenzi ngokugqirha wakho.
Ukulala Ngayo Yakho NgeTilongwe Ngaphantsi KweNtloko Yakho
Ukuba intamo, amahlombe kunye / okanye umva ongasentla ubuhlungu, kwaye unomzuzwana ekhaya, ungazama le nzekayo yokuhlawula amava eyenzeka nawe kwindawo ephakamileyo. ( Supine ibhekisela kwisikhundla olala kuyo emva kwakho.) Uzakufuna ithawula elincinci okanye eliphakathi.
Uxoxe emhlane wakho kunye namadolo akho entle kunye neenyawo zakho zihlala phantsi. Beka ithawula eluliweyo phantsi kwentloko yakho nentamo. Yibeke esikhundleni sokuthuthuzela, kwaye ugcine intloko yakho ngentsipho yakho. Ngamanye amagama, ungavumeli ukuba intloko yakho ibe phambi okanye emva kwesigodlo sakho - oku kuya kukwenza iisifuba zakho zentamo kwaye uzikhusele ekuphumuleni nasekukhululeni.
Xa usesikhundleni, hlala khona ukuya kwiminithi emibini. Vumbela nje kwaye uvumele ukuhamba.
Emva koko, susa umgama wokude welinen kude kuwe ukuze unike intamo yakho intsimbi. Oku kufuneka kulungile kuphela. Ukuba kukho into eyenza buhlungu, musa ukwenza lo tweak. (Kwaye uthetha ugqirha wakho malunga nalo.)
Njengangaphambili, hlala kwindawo yokuhamba ngomzuzu okanye ezimbini ukuphefumula, phumula kwaye uvumeleke.
Ithawula Ukuzivocavoca Umngeni # 1: Yongeza iArms
Unokongeza omnye umsebenzi womzimba ophezulu kunye nowelula-ngokungakhathaliseki ukuba ungenayo intamo, ihlombe kunye / okanye ukulimala kwangasemuva, oko kukuthi. (Ukuba wenza njalo, qhagamshelana nogqirha wakho kunye / okanye ugqirha wezinto eziphathekayo ekusebenziseni kakuhle kunye nezikhundla zakho, unikezele imeko yakho.)
Ngethuba usesesikhundleni, velisa iingalo zakho phezu kwentloko yakho (ukugqiba ukuphumla phantsi) ukuba amahlombe akho aguquke ngokwaneleyo. Ukuba azinjalo, zibeka iingubo kunye ne / okanye imithwalo kuloo ndawo ukuze unike iingalo zakho indawo eya kuyo kwinqanaba ongayisebenzisa ngokufanelekileyo.
Kwakhona, hlala khona ixesha elifutshane ukuphefumula kwaye uphumule. Unokufumana iipokotshi zengxubevange ezinesidingo sokukhutshwa! Ukuba kunjalo, qiniseka kule nto. Akufanele uhlale kwindawo ede kakhulu. Unako ukuzama rhoqo kusasa. Ngokuhamba kwexesha, ubunzima kunye neendleko zakho zegxalaba zendululo ziya kuphucula kwaye esi sikhundla siza kukhululeka.
Ithawula Ukuzivocavoca Umngeni # 2: Ukukhupha iNtsholongwane kwi-Base ye-Skull ne-Sock Balls
Qaphela: Kulo mngeni, uya kufuna ii-bhola ze-tennis kunye ne-sock elula.
Enye into oyenzayo xa ulala emhlane wakho idinga iibhola ze-tennis ezimbini kwi-sock. I-sock kufuneka iboshwe kwiphelo elinye ukuvumela ukuba iibhola ziyakuthintela kwaye ungahambi. Beka i-sock kunye neebhola kuyo phantsi, kwaye phantsi kwesiseko sekrele lakho. Le yindawo engasemva kwekhanda lakho ukuya ngasezantsi apho ithambo lekhanda liphuma khona. (Ngaphantsi kweloo ndawo yintamo yakho.)
Emva koko, uchithe ixesha elifutshane (ukuya kutsho kwe-10) ukuphefumla nokuphucula ubunzima bekhanda lakho kwiibhola ze-sock. Ukuba kukho intlungu, unganciphisa inani lexesha ochithayo kule ndawo. Ngaphandle koko, unokuqwalasela ukuvula umculo omnene.
Ziziphi iiNtshukumo ze-Occipital? I-Advanced Tweak kuMngeni # 2
Iibhola ze-sock zifakwe kwindawo yekhanga lakho elibizwa ngokuba yi-condipital condyles. (Akufanele ukhumbule ukuba eli thuba liphumelele ngale ndlela, nangona kunjalo.)
I-condyles inikezela izithintelo kwiimpawu ezinqumeni ezibizwa ngokuba yi-sub-occipitals. Imisipha ye-Sub-occipital iqulethe i-rectus capitis ephezulu kunye neyincinci, kwaye i-oblique capitis iphantsi kwaye iphakamileyo. Ezi zihlunu zidlala indima ekuguquleni kunye / okanye ukuchukumisa ikhanda lakho kwicala lomsila wesigqirha, kunye nokwandisa ikhanda lakho ngasemva.
Ukuba amanqanaba akho entlungu avumelekile xa uhlala kwiibhola ze-sock, unokuzityhalela ngenyameko kubo. I-sub-occipitals, echazwe ngasentla, ngokuqhelekileyo ibe ne-tightness, spasms kunye / okanye iziphumo ezingabangela intlungu kunye nokuchaphazela kakubi ukuhamba kwakho. Abantu abaninzi bafumanisa ukuba ukusebenzisa iibhola ze-sock yindlela esebenzayo kakhulu yokusebenza ezinjalo kwiikinks kunye nokunyanzelisa.