Ibinzana elithi "isithintelo somgudu" singabonakalisa zonke iintlobo zezinto ezingathandekiyo kwiingcamango zakho: I-Hunchbacks, amathambo aphukile, ingozi yokulimala okanye isidingo esiphuthumayo sokubona i-chiropractor yakho. Kodwa masiqhoxise eli gama nje kancane, ukuguqula ukwesaba kwakho kwaye kukunceda ukujongana nentlungu yakho ngendlela efanelekileyo.
I-Twisted Spine - Iyakwazi njani iWindows yakho, kwaye i-Capable Must Be?
Umlenze unokwenza ukuhamba okuqela, okukuphi ukuphikisa.
Ezinye ziquka ukuguqa okanye ukujikeleza, ukujikeleza ngasecaleni, edla ngokuxhaswa yimisipha efanayo ephazamisa umlanjana, kwaye yandisa okanye ibuyele emuva.
Kwaye umgudu wenziwe ngamathambo angama-26 ahlangene, okuthiwa i-vertebrae. Xa uqhuba ukunyuswa okukhankanywe ngasentla, setha isikhokelo kwikholamu yonke isetyenziswe nganye vertebrae. Unokucinga nge-vertebra njengento engaphantsi okanye isakhiwo sokunyakaza kwempompo.
Nangona inhlalakahle yomqolo wakho incike kakhulu kumandla akho okwenza zonke iimfudu eziye, kwakhona, ukuguqa, ukuguqula, ukuguqula nokuguqulwa, umda ukhona malunga nokuba ufuna ukuya kude kangakanani. Oku kuyinyaniso ngokuthe tye. I-vertebrae ejikelezayo okanye ephihliweyo, ngokukodwa ngokubambisana ngokugqithisa phambili - njengokuphakamisa izinto ezinzima ngaphandle kokuqwalasela imithetho yemigangatho emihle yomzimba - inxulumene nomngcipheko ophezulu wokulimala kwangemuva njenge- strain kunye ne- disnied disc .
I-Twisted Spine-Intro to Rotation
Ukujikeleza kuyisisiseko somgudu osisiseko apho ujika khona umgca wesipelingi (ubizwa ngokuthi ujikeleze i-axis, kunye ne-axis ibe ngumthi womnxeba.) Xa uguqula umlenze wakho, ugoba kwicala njengenxalenye yesibini yeso senzo. Oku kubangelwa indlela i-vertebra ifana ngayo.
Izibilini zangaphakathi ze-oblique kunye nezibilini zangaphandle ze-oblique ziyimisipha eyona nto ixanduva lokuguqula umjikelezo ongaphantsi komqolo, kunye nezihlunu zangaphakathi ezifana ne-multitifidus kunye ne-longissimus ngokuncedisayo. I-multitifidus inceda ukulawula ukunyakaza kunye ne-longissimus, inikezela ngolu hlobo olongezelelweyo.
Ubudala kunye nokuguquka kwemihlathi
Uninzi lwabantu, ngokukodwa njengoko lukhula, luqokelela uxinzelelo kwimisipha yomzimba yesisu kunye nezinye izihlunu zesiqu. Olu hlobo loxinzelelo lubangelwa kakhulu ekuziphatheni kokuhlala. Ingxaki kukuba, ngenxa yokumelana ngokugqithiseleyo kunye nezihlunu ziyanciphisa i-trunk ye-motion ye-motion , ukukwazi ukuguqula umlenze kwakhona kuncipha.
Kwaye ukuhlala kwindoda kunokukhokelela ekubuthakeni kwamathambo, okuya kuthi, kunokunokwenzeka, kunciphise inkxaso kunoma yimuphi umlenze wesipelini, kuquka ukuphika. Ubuthakathaka obuthathekayo yinto enye enokunciphisa i-trunk ukuzinza.
Ukuguquka kwemihlathi kunye nokuxhamla
I-Scoliosis ivame ukubizwa ngokuba ngumjikelo wecala lomgca, icetyisa ukufuduka kwinqanaba le-vertebra. Nangona oku kubonakala kuyinyaniso ekuhlolisweni okubonakalayo, ukuhlolwa ngokucokisekileyo kungabonisa ukuba ukujikeleza okungekho ngokwemvelo kugxininisa kule ndawo.
Utyando lwe-scoliosis luhlala lujoliswe ekunciphiseni izinga lokujikeleza kwe-vertebral. Ngokubhekiselele kwimisebenzi yokwelapha ye-scoliosis, into engcono ukuyenza udibana nogqirha wakho kunye / okanye ugqirha wenyama ukuze ukhokele.
Musa ukubeka umngcipheko wakho emva kwakho - Iengozi zoKujikeleza
Abantu abaninzi baphinda bajikeleze izihlumelo zabo ngexesha lobusika obunzima bonyaka kunye neenyanga zasehlotyeni. Ngelishwa, bahlala behlawula ngenxa yokulimala komva.
Ngokuqhelekileyo, abantu abajikelezayo xa bemba umyezo okanye iqhwa elikhuniweyo abazange bafunde indlela yokufowula ngokuphepha (okanye benze imisebenzi efanayo) okanye abavumelanga ukwenza umgudu ongaphezulu ukuhamba phambi kokuyeka ukuhamba kwesiqulatho sefowuni .
Ngamanye amagama, ukujikeleza umgudu wakho ukuze ulahle ihlumelo leqhwa okanye umsila ongcolileyo emva kwakho ungabonakala kulula xa uhlala ephoseni yeprojekthi yakho, kodwa ngokubanzi, oku kusemngciphekweni wakho emva kokuba uthathe amanyathelo ambalwa ukujikeleza apho ufuna ukulahla ukungcola okanye iqhwa, uze uqhube ihlumela.
Ngohlolo luka-1997 lweengxelo, ii-Centers for Disease Control zaphetha ukuba ukuphakamisa izinto ezinzima kunye nomva wakho okhohlakeleyo, kunye nezinye izinto ezingenangxaki yokuhamba, ngokuqinisekileyo ngumngcipheko wokulimala okunxulumene nomsebenzi .
Indlela Yokuphuhlisa Ukutshintsha Kwakho Umzimba
Mhlawumbi indlela efanelekileyo yokufumana ukujikeleza okusemgangathweni wakho ngomgudu kukuba wenze imisebenzi yakho yangemuva imihla ngemihla.
Iprogram efanelekileyo yokuzivocavoca umva iya kuba neentshukumo kuzo zonke izikhokelo zomzila, kuquka ukujikeleza. I-Yoga inkulu ngenxa yale nto kuba igxininisa ekuphuculeni ukuguquguquka kwamandla kunye namandla kuwo onke amanqaku. Iipilates zenza okufanayo.
Kodwa ukujikeleza kunokucaphukisa ezinye iingxaki zangemva, ezifana ne-disni herniated. Ukuba unesimo, xela ugqirha okanye umgulana wenyama malunga nendlela onokuphepha ngokujikeleza umlenze wakho okanye uhambe kuyo nayiphi na enye indlela.
Inkqubo yokuzikhusela yokulimala kakuhle iya kusebenza kunye ne-hip kunye ne-pelvic muscle, nayo.
> Umthombo:
UBernard, B., P., MD, MPH. Izifo ze-Musculoskeletal kunye neendawo zokusebenza emsebenzini: Ukuhlaziywa okubalulekileyo kobufakazi be-epidemiologicalic for the disks of the neck, Upper Extremity, and Low Back. ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu. IiNkonzo zeMpilo kaRhulumente. Amacandelo okuLawula nokuKhuselwa kwezifo. Isiko seSizwe soKhuseleko kunye neMpilo. Julayi 1997.