Sebenzisa le mizobo ukukhuphula intlungu ngokulungelelaniswa kwamanzi omgcini
I-posture ingaba yinto elula kwi-system yakho ye-musculoskelet system xa ulungelelanise kakuhle. Kodwa ukuba wenza uninzi lwemisebenzi yakho yokuphila kwansuku zonke kunye ne-body mechanics ehluphekileyo, okanye ulimaze okanye ugxininiswe nayiphi na indlela, le nto inokuthi ithatyathelwe indawo kunye ne- spasm ne-spinal misalignment. Ngethamsanqa, kukho iindlela zokulungisa ukulungelelaniswa kwamathambo kunye nemiphumo yazo kumalungu, imisipha, kunye / okanye amaninzi.
Ulungelelwaniso lwentlupheko olucacileyo: Ulungelelaniso olufanelekileyo?
Ukuhleleka okulungileyo kubangelwa ukunyanelana nomkhosi wokunyanzela ukuze amathambo akho afaneleke ngokufanelekileyo kumalungu azo (apho iindawo zihlala khona amathambo). Indlela amathambo afanelekileyo ngayo phakathi kolunye nomnye kwaye yonke ifom yomzimba ibhekiselwa kuyo njengelungelelaniso.
Iingcali zengqesho zichaze ukulungelelanisa okufanelekileyo ngokubhekiselele kwendawo yamalungu omzimba asetyenziswa njengeempawu zomhlaba, ngokubhekiselele kumgca wecala osebenzayo owela phakathi kweziko lakho.
Ukliniki okanye ngenye indlela, ukulungelelaniswa kokuhlelwa kwesithuba emva kwimiba kunye namathambo amabini edibeneyo kumaziko abo. Ukulungelelaniswa kokuhlelwa kwangasemva kokubambisana kukubangela ubuncinane ubunzima beentlungu kunye nomxube we- musculoskeletal .
Yoga: Inkqubo Yangaphambili Yokwenza Idizayini Yenzelwe Ukulungelelanisa
Ubuhlungu obungasemva kunye nentamo yentamo kanokukuncedwa nge yoga, nje kuphela xa usondela kwisimo esifanelekileyo sengqondo. Yinkqubo yamandulo yamandulo esekelwe kwiingxaki kunye nokuphumelela koxolo kwengqondo.
Ukuba ufika kwi-yoga uxhobile ngolwazi malunga nesimo sakho kunye nohlobo lwe-yoga oyenzayo, uya kwenza izimangaliso ngomqolo wakho. Ukuphulukiswa kokulimala nokulawulwa kwentlungu , ukuzisa isimo sengqondo sokungabikho kukhuphiswano.
Khetha iklasi eqhutyelwa kwinqanaba elikuvumela ukuba ube kwiimeko ngaphandle kwentlungu okanye ukuvakalelwa. Udliwano-ndlebe nomqeqeshi wakho ukubona ukuba unamava asebenzayo nabantu abaneentlungu ezibuhlungu kwakhona. Ootitshala be-yoga abasemagunyeni bangaba yingozi kwintlungu yomva okanye entanyeni.
I-Chiropractic: I-Aligning Bones Bones
I-Chiropractic yindlela efanelekileyo yokwazisa impilo ebona impilo yabantu ngenxa yokulungelelaniswa kwamalungu omgudu. Ukuba ugqirha weChiropractic (DC) uvavanya kwaye ufumanisa i-subluxation okanye ukungalungiswanga komnye okanye amaninzi omgcini, uya kuguqula.
Ukulungiswa kwe-vertebrae kubuyisela ukulungelelaniswa kwemvelo emzimbeni, kunye neziphumo ekuhambeni okungagunqiyo kwempawu kwi-system ye-nervous. Oku kukhokelela ekunciphiseni intlungu kunye nokuxhatshazwa kwemisipha, kunye nokwanda kwenkululeko yokunyuswa.
Ulungiso lwe-chiropractic luhlala luyenziwa ngezandla, nangona ezinye iindlela zisebenzisa izixhobo, njengendlela ye-activator.
Ulwaphulo lwe-massage: Xa ama-Muscles akho athabatha amathambo akho ngaphandle kokulungiswa
Ukuba uhlala wenza imisebenzi yokuphila kwansuku zonke kunye nomzimba ohluphekayo, uhlala noxinzelelo oluninzi kunye nokuxhatshazwa, okanye ubenobungozi, imisipha yakho ingaba yinkimbinkimbi kangangokuthi ithatha enye okanye i-vertebrae enye ngaphandle komgca. Imisipha inamandla kakhulu kwaye inokudlala indima enkulu kwinqanaba lokukhulula ngokusebenzisa inkqubo yakho ye-musculoskeletal.
Abantu abaninzi bajongana nale ntloba yentlungu ngokufumana i-massage. Ukuhlawula i-Massage yonyango oluthile lonyango, kwaye ngoko unjalo kufuneka uhlolisise ugqirha wakho kwiinkcukacha, amava, izinga lemfundo kunye nezindlela ezisetyenziselwa ukuzenza. Emva kokuba ufumene umphathiswa ofanelekileyo onokuziva ukhululekile, unokufumanisa ukuba izihlunu eziphumayo kunye nokuhlambalaza zihamba ixesha elide ekubuyiseleni ukulungelelaniswa kwakho kwangaphambili.
Iipilates: Ukomeleza okuQinisekisa kwiBhunga loBonke
I-Pilates yindlela yokusebenza eyenza umzimba wonke ukulungelelaniswa, ngokugxininisa ekusebenziseni isisu esiswini. Eye yaziswa kwi-United States kwiminyaka ye-1920, yayiyimfihlo egcinwe kakuhle iminyaka emininzi, isetyenziswe ikakhulu ngabantu abaneemfuno ezinzima ngokomzimba njengabadlali. Kamva, ukuqhuma komzimba, kunye nophando lwezenzululwazi malunga nokuhamba, kunye nokuvunyelwa kweenkwenkwezi ezidumileyo ngokukhawuleza kwathatha i-Pilates ukuba yenzeke.
Xa kwenziwe ngokufanelekileyo phantsi kolawulo lomphathi oqeqeshiweyo, onolwazi, i-Pilates ingaba yindlela efanelekileyo yokunciphisa intlungu ehambelana nokumisa kunye nemiba yokulungelelanisa. Kwakhona kunokukunceda ukuphulukana nokulimala emva. Ngomsebenzi ngamnye, i-Pilates yenza amandla, ukuguquguquka, ukulungelelanisa kunye nokulinganisela. Isebenzisa indlela yomzimba wengqondo.
Feldenkrais: Ukufumana indlela yokuhamba ngokukhawuleza
I-Feldenkrais yinkqubo yokunyakaza enceda indlela yokukhupha ingqondo yakho yokunyakaza eyenza uxinzelelo kunye nentlungu kwaye ithathe indawo yazo ngokuhambelana nokuveliswa kwemvelo komzimba. Ngokungafani neentlobo ezininzi ze- yoga , i-Pilates okanye i-back-exercising exercise, yonke into edinga umzamo owenziweyo, iFeldenkrais imalunga nokuhamba-mbumbulu. Ukugxininiswa kwindlela indlela ingqondo yakho iguqulela ngayo imiyalelo yokwenza inxaxheba ethile, kunokuba ungene okanye ukwenza intshukumo "ngokuchanekileyo."
Inxalenye ebalulekileyo yeFeldenkrais Indlela yokwazi kwakho okwenzayo. Ukuze ufumane izibonelelo zesifundo, kufuneka uqaphele indlela uhambo oluvakalelwa ngayo, kuba oku kukubangela ukuba utshintshe kwimikhwa yokunyakaza ehambelana.
Indlela yaseFranklin: Ukucinga indlela yakho yokulungelelaniswa kakuhle
Indlela yaseFranklin idibana nobudlelwane phakathi kokucinga nomzimba wakho. Isebenzisa imifanekiso edibeneyo kunye noyilo lomzimba ohambayo ukwenza utshintsho kulungelelaniso kunye nemisebenzi yokuphila kwansuku zonke. Indlela yaseFranklin ibeka ingqwalasela eninzi ekubeni yingcali yinto oyenzayo ixesha elide: ukuhlala, ukuma, ukulala okanye ukuhamba. Kwindlela yaseFranklin, ufunda indlela amathambo ahamba ngayo kwizenzo zemihla ngemihla ezifana nokuguqa okanye ukuhamba, uze ufake isicelo sokunceda ukuphucula ukuhamba.
Indlela yaseFranklin ibona ukucinga njengento yokudala, oko kukuthi, imiphumo yomfanekiso omnye iyahluka kumntu kumntu. Ngoko inkqubo inokupheliswa-ufumana imifanekiso oyiphendulayo, ngokuqaphela utshintsho olwenzayo.
I-Medicine Manual: Ukubekwa Kwezandla
Iyeza lonyango lusetyenziso lwezandla ukuqokelela (kunye nokuzinzisa) umgudu. Unokuyiqonda njengolu tshintsho lwe-chiropractic , nangona kunjalo kuphela enye ifomu. Iyeza lonyango linomlando omde, kwaye ngezinye iinkcukacha ngezokwelapha zibizwa ngokuba "ukubeka izandla".
Ngo-Oktobha 2007, i-Academy ye-Chiropractic Education ikhuphe izikhokelo kubasebenzi bezobisi. Ukufunda malunga nezikhokelo kunokukunceda ukuba uqonde ukuba ulindele ntoni xa ubona i-chiropractor, i- osteopath , i- osteopath , i-massage therapist okanye enye ingcali yezempilo kwimibandela yakho yokulungelelaniswa kwangaphambili.
Tai Chi
I-Tai chi idibanisa intshukumo ehambelanayo kunye nokucamngca ukukunceda ukuzola kunye nokunyanzela kwaye udibanise amaqela akho. I-Tai chi imingeni yokulinganisa kwaye ikufundise indlela yokufuduka kwi-pelvis yakho. Kwakhona kunceda ukuphuhlisa ingqalelo. Nangona kwabanye, kungathi ngathi i-tai yinto elula nje, ukudansa okukhululekile, kukho ifomu okumelwe ifundwe ukuze ikwazi ukufumana iingeniso zezempilo kwimbuyiselo yakho kunye namalungu.
Alexander Technique
Nokuba iBritish Medical Journal iyavuma ukuba i-Alexander inguqu iyafumana iziphumo ezilungileyo xa isetyenziselwa ukulawula intlungu. Ukuba awuzange uve nge-Aleksandriya, yindlela yokwelapha epheleleyo efana nesifundo malunga nendlela yokucima umlenze wakho. Ifomathi yesifundo yinto efana neseshoni yokuqeqesha kwaye ijolise ekutshintsheni ulwalathiso lwenkohlo nentamo yakho xa ungacingi ngako.
Kwisifundo se-Alexander, abathathi-nxaxheba baxhomekeka (ngokwenza) iindlela zokuhamba ukusuka ekuhlaleni. Kodwa ugxininiso luhlala entanyeni lonke ixesha. Uthisha waseAlexander ukhokelela ekukhombiseni kwaye akukhumbuze ukuba wandise intamo yakho "kwinqanaba langaphambili", elikhokelela ekutshukunyeleni okubonakalayo okubhekiselele kwintsipho yakho yonke.