I-Slouch-Overcorrect Exercise Exercise for Posture

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Inkqubo yeSlouch-Overcorrect Procedure

Ukuba unentlungu ephantsi okanye intlungu yentlungu , uyaqonda ukuba oku kulukhuni kangakanani. Izimpawu ezivela kumqolo wakho zingenza kube nzima ukuhlala, ukuma, ukugoba, ukuhamba, nokwenza imisebenzi eyisiseko yemihla ngemihla.

Ukutyelela kwiphilisi yakho yomzimba kuyisinyathelo sokuqala sokunyamekela intlungu yakho okanye intamo yakho. Uyakwazi ukuhlola imeko yakho kwaye unokunikezela ngezifundo ezithile kunye nezicwangciso zokuncedisa ukunciphisa intlungu yakho nokuphucula ukuhamba kwakho.

Umgulana wakho womzimba uya kubeka umyalelo wokubuyisela ukuzivocavoca ekuncedeni ukuphucula uluhlu lwakho lokuhamba kunye namandla kumqolo wakho. Oku kunokukunceda uhambe kakuhle, kwaye uqeqesho oluqhutywe rhoqo lunokukunceda ukukhusela iziganeko ezizayo zentlungu nentamo yentamo.

Ukulungiswa kweposi emva kweso sihlandlo esibalulekileyo nakwiphina inkqubo yokwelapha ephantsi okanye intlungu yentlungu. Ukufikelela kunye nokugcina isimo esifanelekileyo kunokunceda uqhubeke uxinzelelo lwamalungu omgulane kunye neediski kwaye kunokukunceda ukukhulula intlungu evela kumva wakho.

Ukusetyenziswa okulula ukukwenza ukuqeqesha umzimba wakho ukuba uqaphele ukuhamba ngendlela ebizwa ngokuba yi-slouch-overcorrect inkqubo. Inokukunceda uqonde oko kuvakalelwa ukuba ube nomgudu wakho kwisikhundla esiphezulu ukuze ugcine ukuhamba kakuhle. Oku kunokunceda ukunciphisa intlungu emva, kwaye ukulungelelaniswa okufanelekileyo kungenye indlela yokunceda intlungu ibuyele.

Ukuze uqalise umsebenzo wokugqithisa, uhlale esihlalweni kunye nomqolo wakho ongasekelwa. Emva koko, vumela ngokukhawuleza umva wakho ukuba ungene phantsi kwi-posture. Ukunyuka kwakho kwesi sikhundla kufuneka kuphuculwe kwaye kunenjongo.

Emva kokuba udibanise phantsi, gcina lesi sikhundla ukuya kumasekhondi 1-2, uze uqhubeke kwinqanaba elincinci le nkqubo.

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Isikhundla esingqongqo seSlouch-Overcorrect Procedure

Emva kokuba uchithe imizuzu eyi-1 okanye emi-2 kwisithuba esityhutyhileyo, lixesha lokwenza indawo ephezulu yokusebenza. Ukwenza oku, zama ukuhlala kunye nokuhamba ngokuthe tye njengoko unako.

Xa uhleli ngokuthe tye, ikhefu eliphambili kwisigodlo sakho, esibizwa ngokuba yi- lordosis , kufuneka sichazwe. Ubume bakho bufaneleke ukuba bube obulungile ukuba uzive ungaqhelekanga, kwaye ufanele uzive uncinci kumqolo wakho, entanyeni okanye kumagxa akho.

Xa usesigxina esipheleleyo nesigqityiweyo, ubambe isikhundla kwisithuba se-1-2 imizuzwana, kwaye ukhulule ngokukhawuleza ukuhamba kwakho malunga ne-10 ukuya kwi-15%. Umele uzive uxinzelelo kunye nobunzima obusentanyeni yakho, amahlombe, okanye umva ophantsi. Ikhefu eliphambili kwinqanaba lakho eliphantsi kufuneka libe khona, lingagxininiswa ngokupheleleyo.

Ngoku ufanele uhlale kwindawo efanelekileyo yokubuyela emva kwakho. Esi sikhundla sinokuziva singekho ngokwemvelo ekuqaleni, kodwa njengoko uqhubela phambili kunye nenkqubo ye-slouch-overcorrect, iya kuqala ukuvakalelwa ngokwendalo nangaphezulu. Emva kokuba ufumene ukuhlala okufanelekileyo, ukusetyenziswa kwe-lumbar roll okanye umcamelo omncinci emva kwexesha lakho eliphantsi ukufumana inkxaso kunokunceda ukugcina umlenze wakho kwindawo efanelekileyo.

Unokuphinda ulandelelaniso lwe-slouch-overcorrect for repetitions ezili-10, kwaye unokwenziwa maxesha amaninzi ngosuku ngalunye ukuzama ukufumana nokugcina ukuhlala okufanelekileyo.

Ukuzivocavoca kunye nokuhlala okufanelekileyo kwindlela yokuqinisekisa ukunciphisa intlungu ephantsi nasemqaleni. Ngokwenza inkqubo ye-slouch-overcorrect, ungakwazi ukufundisa umlenze wakho ukuba ube nesithuba esiphezulu sokunciphisa nokuphelisa intlungu kwaye ugcine intlungu.

_{Umthombo: McKenzie, R., & May, S. (2003). I-lumbar spine mechanical diagnosis kunye neyeza. (I-2nd ed.) I-Waikanae: I-Spinal Publications eNew Zealand.}