Indlela yokuHlola kunye nokuCoca ngaphandle kokucoca i-Back Back

Ithuba lokusebenzisa ifosholo lifumaneka unyaka wonke. Oku kuthetha umngcipheko we-back strain okanye enye inxeba yomlenze ikhona, nayo. Ukufunda indlela yokutsala umyezo wakho okanye ikhefu elikhethiweyo kunye ne-mechanical body mechanics kulula ukwenza kwaye kuthatha imizuzu embalwa.

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Beka i-Shovel phambi kwakho

Ukumangalisa ngumsebenzi onzima, ngoko-ke uzimisele ukuphumelela okulungileyo ukususela ekuqaleni.

Beka phezulu phezulu kwefowuni ukuze kube yinqanaba. Ngokufanelekileyo, kufuneka ifanane nomphezulu wamathambo akho (i-pelvis) ekuthatheleni ukuba amathambo enu aphakame.

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Beka enye inyawo kwiHlabathi

Ukubeka iinyawo zakho ukuze unyawo lusephambi kolunye. Emva koko, faka inyawo lakho langaphambili kwifowuni. Yenza umlenze wakho ongasemva ufike emhlabathini ukuze uncede ukuzinzisa umzimba wakho.

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Ngqiyama kwi

Nciphisa ubunzima bakho phambili kwifosholo. Vumela ubunzima bomzimba wakho budibanise ifosholo emhlabathini. Ukuqhelisa ukungcola okanye iqhwa ngale ndlela kuya kukunceda uphephe uxinzelelo lwe-muscle olubandakanya ukumba okanye ukukrazula.

Gcina umgudu wakho ngomlenze owodwa ongapheliyo, kodwa umgca we-flexible.

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Qala Ukuphakamisa

Ukuqala ukuphakamisa ukungcola, tshintsha isisindo sakho emlenzeni wakho ongasemva, usebenzisa ukunyuka kwe-pelvis. Qinisekisa ukuba ugoba emagqabeni nasemadolweni , kungekhona umva. Ukuba awuyikuqala ukuphakanyiswa kwi-pelvis uya kusebenza nzima kunokuba uyimfuneko kwaye unokuzibangela ukubuyela okanye ukunyuka kwentamo .

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Nciphise Umzimba Wakho Ukuphakamisa I-Shovel Up

Nciphisa ifowuni ngaphandle komhlaba ngokuguqa ngamadolo (ingakumbi umlenze wecala) ukuze unciphise umzimba wakho ngaphezulu. Ngokunciphisa umzimba wakho phantsi xa uphakamisa ifosholo, ubeka isikhungo sakho phantsi kwesisindo ozama ukuphakamisa kuso, kwaye usebenze ngamandla weeplavis, izigqoko nemilenze kunokuba umva.

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Hambisa Umzimba Wakho UkuLahla Ukukhupha

Esikhundleni sokungcola umsila phezu kwegxalaba okanye emzimbeni wakho, kutheni ungathathi ngendlela encinci? Iyakusindisa amandla kunye nokukunceda ukuba ugweme uxinzelelo lwe-muscle xa uhambisa umzimba wakho wonke apho ufuna ukungcola uhambe khona, uze uguqule umphathi wefostile ukuze uwele apho. Njengesiqhelo, naluphi na ukugoba kufuneka kube sezinqeni namadolo ukukunceda ukuphepha ukusebenzisa indawo ekhuselekileyo yakho yokubuya ukuze wenze umsebenzi onzima.

_Imithombo:

_{I-Hage, M., I-Rehabilitation Institute yaseChicago. Incwadi Yokubuyiswa Kwangemva: Isikhokelo soNcedo soNcedo loNcedo lweMihla ngemihla yeNeck ne-Down Back Pain . Uhlobo lwe 2. Abapapashi bePeachtree. 1992, 2005.
Cathy Butler. Udliwano-ndlebe lwaBantu kunye neNkcazo zeNkcazo: Ukulima okungahambi kakuhle , njengoko kuphuhliswe nguMiriam Levenson, uFeldenkrais Practitioner.}