I-Neck Nxubile Exercises Exercises

Ukuphila kwansuku zonke, ukungahambi kakuhle , kunye nokulimala kubangelwa ukuba kuqhutywe imisipha yentamo . Ukuba unentlungu yentamo okanye ukuqina kwintanyama yentamo yakho, ugqirha wakho wenyama ungakunceda ukubeka umgangatho ophezulu wokunceda ukuphucula ikhono lakho lokuhambisa intamo yakho ngokugcwele kunye nentlungu encinane okanye ayikho.

Funda ezi zine ezinezintlu ezithintekayo zentamo ezenziwa ngumzimba wakho onguchwepheshe wezilwanyana. Ukuzivocavoca kunokwenziwa xa ulele emhlane wakho (ukubonelela ngenkxaso yokuncedisa) okanye kwindawo ehleli okanye kwindawo yokuma.

Qiniseka ukuba uhlolisise nodokotela wakho okanye umgulana womzimba ngaphambi kokuqala oku, okanye nayiphi na enye, intambo yomzimba.

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I-Flexion Gweba: I-Chin ukuya kwisibilini

Qalisa umsebenzi ngamnye entanyeni yakho kwindawo ephakathi. Intloko yakho kufuneka ibe yintloko kwaye ingaphambuki phambili, ngasemva, okanye kwicala. Unokwenza lo msebenzi ngelixa ulala phantsi phantsi okanye uhleli phezulu.

1. Gcina kakuhle intloko yakho phambili ngelixa uzisa isikhumba sakho kwisifuba sakho.
2. Yeka xa ulwaphulo luvezwa emva kwentamo yakho.
3. Ubambe isikhundla semigqa engama-20.
4. Buyela kwindawo yokuqala.
5. Phinda la maxesha amane.

Ezinye izigulane zizuza ngokushukunyiswa kwinqanaba lokuziva ulula kwaye zikhupha ngaphandle kokubamba iqhosha. I-PT yakho inokukubonisa indlela efanelekileyo yeyona nto. Qiniseka ukuba uyeka ukuba uziva utyhafile intlungu entanyeni yakho njengoko usolula.

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Isongezo sokunyusa: Amehlo eSibhakabhakeni

Ukongezwa kwesibeletho kubandakanya ukujonga phezulu, kwaye kunokukunceda ukuphelisa intlungu entanyeni yakho. Ukongezwa kwentsholongwane yomlomo wesibeleko kunokuba luncedo ekuncedeni ukukhulula iintlungu ezivela kwi-discs entanyeni yakho.

Qalisa umsebenzi ngamnye entanyeni yakho kwindawo ephakathi. Intloko yakho kufuneka ibe yintloko kwaye ingaphambuki phambili, ngasemva, okanye kwicala. Unokwenza lo msebenzi ngelixa ulala phantsi phantsi okanye uhleli phezulu.

1. Gubungela kakuhle intloko yakho ngasemva ukuze amehlo akho akhangele phezulu "esibhakabhakeni."
2. Yeka xa ulwaphulo lubonakala phambi kwentamo yakho.
3. Ubambe isikhundla semigqa engama-20.
4. Buyela kwindawo yokuqala.
5. Phinda la maxesha amane.

Kwakhona, esinye isigulane senza ngcono ngolu ludweliso ngokuhambela isiginci ukususela kwisithuba esicatshulwayo. I-PT yakho inokukunceda ukugqiba indlela engcono yokwenza oku kulula.

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Ukujikeleza: Icala ukuya kwicala

Qalisa umsebenzi ngamnye entanyeni yakho kwindawo ephakathi. Intloko yakho kufuneka ibe yintloko kwaye ingaphambuki phambili, ngasemva, okanye kwicala. Unokwenza lo msebenzi ngelixa ulala phantsi phantsi okanye uhleli phezulu.

1. Bukela ngobumnene ikhanda lakho ngakwesobunxele, ukhangele ihlombe lakho lasekhohlo.
2. Yeka xa ulwaphulo lubonakala ngakwesokudla kwentamo yakho.
3. Ubambe isikhundla semigqa engama-20.
4. Buyela kwindawo yokuqala.
5. Phinda uphakamise ngentla 4 izikhathi.
6. Bukela ngobumnene ikhanda lakho ngakwesokudla, ukhangele phezulu kwegxala lakho lasekunene.
7. Yeka xa ulwaphulo lubonakala kwicala lasekhohlo entanyeni yakho.
8. Ubambe isikhundla semigqa engama-20.
9. Buyela kwindawo yokuqala.
10. Phinda uphakamise ngentla 4 ngaphezulu.

Ukuba ukhokelo lwezojikelezo lubangela intlungu, yima uze ukhangele kunye ne-PT yakho.

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I-Flexion Yomtsalane: Indlebe kwiNkunzi

Qalisa umsebenzi ngamnye entanyeni yakho kwindawo ephakathi. Intloko yakho kufuneka ibe yintloko kwaye ingaphambuki phambili, ngasemva, okanye kwicala. Unokwenza lo msebenzi ngelixa ulala phantsi phantsi okanye uhleli phezulu.

1. Ncothula intamo yakho ngokuzama ukuchukumisa indlebe yakho yekhohlo ehlombe lakho.
2. Yeka xa ulwaphulo lubonakala ngakwesokudla kwentamo yakho.
3. Ubambe isikhundla semigqa engama-20.
4. Buyela kwindawo yokuqala.
5. Phinda uphakamise ngentla 4 ngaphezulu.
6. Yenza intamo yakho ngokukhawuleza uzame ukuchukumisa indlebe yakho yekunene kwihlombe lakho.
7. Yeka xa ulwaphulo lubonakala kwicala lasekhohlo entanyeni yakho.
8. Ubambe isikhundla semigqa engama-20.
9. Buyela kwindawo yokuqala.
10. Phinda uphakamise ngentla ngaphezu kwamaxesha angama-5.

Lolu hlelo lwenkqubo lunokwenziwa imihla ngemihla ukuze luncede ukukhulula intlungu nentlungu.

ILizwi

Wonke umntu uhlukile, kwaye imo entanyeni yakho inokufuna iimvavanyo ezizodwa ezahlukileyo kule nkqubo kule nkqubo. Kodwa ngokuqhelekileyo, ukuba unayo intambo entanyeni yakho, kufuneka usebenze entanyeni elula ukuze uncede ukuphucula ukuguquguquka kwakho konke kunye nokuhamba kwentamo. Hlola nge-PT yakho ukuze ufunde ukusetyenziswa okusemgangathweni kwimeko ethile.

> Umthombo:

> Meisingset, I. Etal. I-Predictors ye-Glabal Impembelelo Ebonakalayo emva kwe-Physiotherapy kwizigulane ngeNeck Pain: iSifundo seNgqwalaselo. Physiotherapy; kwi-press, yamkelwa ngoMatshi, ngo-2017.