Ukuhoxiswa kwentsholongwane yesibeleko kunokubandakanya inxalenye yenkqubo yakho yasekhaya yokuzivocavoca xa unesifo somzimba, okanye ufuna ukuqinisa imisipha yakho yentamo. Kwakulungile ukunweba okanye ukukhulula izihlunu ngasemva kwentamo yakho.
Njengaxa onke, ukuba unentamo yentamo, okanye intlungu okanye ezinye iimpawu ziyahla phantsi kwengalo yakho ( ingqondo ye-radiculopathy ) okanye awuqinisekanga into omele uyenze-okanye ukuba ungayenza njani-sicela ucele ugqirha wakho okanye umphathiswa wezilwanyana ukuba ulwalathise ngaphambi kokuzama oku kulandelayo.
Lungiselela
Ukuqala, ubuyekeze umz Lo ngumsebenzi wokulungiselela oza kukunika ithuba lokukwenza-ngaphandle kokulayisha amanxeba akho ngexesha ufunda ukuhamba. Nangona le nxalenye yomsebenzi mhlawumbi ayiyi kuva ngathi ininzi yokuzivocavoca, kuya kukunceda ufumane isenzo esilungileyo senhloko njengoko ihamba entanyeni yakho.
Emva kokuba uphumelele ngenyameko kodwa uhamba ngokuchanekileyo intloko ngokulungelelanisa entanyeni yakho, kuya kuba yithuba lokusebenza nokukhishwa komlomo njengento yokuzivocavoca.
Ininzi yexesha, ukukhishwa kwentsholongwane kwenzeni ngelixa uhlezi uhle kwaye udelele esihlalweni sakho. Unako ukuma, kodwa ukuma kunzima kakhulu ukuba umzimba ulungelelanise kunokuhlala. Kungenxa yokuba ukwenza intshukumo yokukhutshwa komlomo wesibeleko kuthatha ingqwalasela, kungenokwenzeka ukuba ugweme loo nkcenkcesha ngokwenza umsebenzi kwindawo yokuhlala.
Ukwenza ukubuyiswa kwiSithuba esiPhezulu
Ngaloo nto, kwinto enokwenzeka nokwenza ukukhishwa kwentsholongwane kwintsholongwane (kwesisu).
Beka ibunzi lakho ebusweni olele kuwo, kunye neengalo zakho ngqo phantsi. (Musa ukuvalela iinqwelo zakho-zigcine zikhululekile.) Xa ubuyisela intloko yakho, gcina intshukumo encinci. Phakamisa umlenze wakho nje, ugcine isilwanyana sakho sitshintshile.
Musa kink entanyeni. Kunoko, intloko yakho ifanele ibe njengongenelo lomlenze wakho.
Hlaziya imiyalelo engezantsi ukuze ufumane okuthe ngqo malunga nesikhokelo ekufuneka uhambise intloko yakho.
Imiyalelo yeCrazil Retraction ngelixa ehleli (okanye ehleli)
Cinga isikhundla sakho sokuqala esikhethiweyo, nokuba uhleli ehleli okanye uxokile. Ncothula ngokukhawuleza intsimbi yakho entanyeni yakho. Musa ukudibanisa iqhina lakho, nangona kunjalo. Silandele emva kokulungelelanisa apha, kungekhona isikhundla esiphezulu.
Ukugcina i-chin yakho kwindawo apho, cindezela intloko yakho emva. Khumbula, oku kukukhokelo oluhambelanayo; kunjengokuthi uhambisa intloko yakho emibini ukuya ngasemva ukuya phezulu. Yivuma ukululaza emqaleni kwentamo yakho. Hlaziya uphinde uphinde.
Unokuzama ukwenza ukukhishwa kwentsholongwane ka-20 ukuya kwi-30 rhoqo ngosuku, mhlawumbi ngokukhawuleza okanye ukuphuka ukuya kuma-5-8 ama-4 ukuya kuma-5 amaxesha emini.
Amacandelo okuPhathwa koLawulo lwePain
Ewe, kubalulekile ukukhumbula zonke iintlungu ezibangelwa ukuhoxiswa komlomo wesibeleko. Kodwa ukuba unomzimba we-arthritis entanyeni (i- cervical spondylosis ), zama ukuhamba yonke indlela ukuya ekupheleni uze udlule nje intlungu. Oku kukunceda ukuphucula nokulawula iimpawu zesifo se-arthritis.
Ezinye iikhosi zoqeqesho
Omnye umzekelo wokuqinisa intamo emgangathweni yinkxalabo yentambo ye-isometric. Ngalo mqinisi, uya kuhambisa intloko yakho phambili, ngasemva kwaye kwicala ngalinye ngelixa unika ukuxhatshaza ngesandla sakho.
Musa ukulibala ukuquka uluhlu lwezandla zokunyakaza kwiprogram yakho yentamo. Oku kuhlakulela ukulungelelanisa kwaye kubaluleke kakhulu ukuba uyenze ukuba unayo i-arthritis kule ndawo.
Imithombo:
Kisner, C., & Colby, LA (2002). Ukuzivocavoca ngokwempawu: Iziseko kunye Nezobuchwepheshe.Philadelphia: FA Davis Inkampani.
Ngomnxeba. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Therapist, Cert. UMcKenzie Therapist, uMtholampilo oPhezulu oPhezulu wezeMpilo, oManyeneyo weZiko lokuThuthuka, Isibhedlele soPhando oluthile, kwisiXeko saseNew York. Septemba 2011.