Ubuhlungu Bokubuya Xa Ulele? Kungaba Yiyo Indawo

1 -

Ubuhlungu Bokubuyela Ngethuba Kulele - Uphule Uhambo Olubi

Ukuba unjengabantu abaninzi abanezintlungu ezingapheliyo okanye iintlungu ezibuhlungu, enye yeengxaki ezinkulu omele ujamelane nayo kukuba ulale kwaye uhlale njalo. Ngokuqhelekileyo iintlungu ezingapheliyo zijongene nobusuku bokulala, kodwa ngamanye amaxesha, indlela ozibeka ngayo ingenza igalelo, kwaye yenza izinto zibe zibi nakakhulu. Yaye ke, ukungabi nobuthongo kuya kunokwandisa intlungu yakho.

Umjikelezo onobungozi.

Ngomoya wokwenza konke onokukwazi ukuphazamisa oku kuphazamiseka, nantsi ezinye iingcamango malunga nendlela yokuxhasa umzimba wakho, nendlela yokugcina uxinzelelo lwakho lomgudu xa ulala.

2 -

Sebenzisa iMilenze Ngokuhlakanipha

Isisitshixo sokuseka iindawo ezifanelekileyo zokulala ngexesha lokulala yindawo yokusebenzisa umkhosi. Ukufakela iindawo ezithile zomzimba wakho ngeemithwalo kunokuphucula iziganeko zakho zokulala ubusuku obugcwele; Oku kungenxa yokuba ukunyuka kunokubambisa inkxaso, leyo leyo ingakunceda ukhululeke, yenza ukuba ukhululeke ngakumbi, kwaye kukuncede ukuphepha ukuxhatshazwa komzimba okanye ukudibanisa kwiindawo ezikhuselekileyo.

Ukuba unesihlungu esiphantsi okanye entanyeni , le ngcamango ukuzama ukugada njengendlela yokunciphisa uxinzelelo malunga nama- vertebral joints.

Ukuxhaswa kwemilenze inokubaluleka ngokukhethekileyo kwiindawo ezijikelezayo okanye ezijikeleze imilenze yakho , njengoko ezi ndawo zingenakufumana inkxaso eninzi ebhedini. I-lumbar yakho (ummandla ophantsi kumqolo) kunye neengcango (intamo yendawo yentsimbi) yilawo unako ukwenza okuthile malunga; kwakhona, ukuzama kuyintloko.

.

3 -

Amacandelo anqamlekileyo okulala abalala

Ukuba ulala ngecala, ungacinga ngolu hlobo lwesicwangciso somcamelo.

Faka uphawu phakathi kwamadolo ukuphakamisa umlenze wakho phezulu. Ukuphakama okuncinci komlenze ophezulu kungagcina umlenze wakho nodolo ngokulungelelanisa kakuhle, oku kunokuthi uncede ukukhulula izihlunu ze-hip kwaye uzigcine ungabandezeli. Ukuphucula ulungelelwano lwakho kunye nokuguqulwa kwamadolo kunokukunceda ukuphepha ukuxhatshazwa okanye ukucaphukisa kwi-joint hip-enye into encinane ukukugcina ebusuku.

Ngaloo ndlela, ungasebenzisa umlotha ukuze uzalise isikhala phakathi kwebhedi kunye nesinquno sakho. Ingcamango efanayo iyasebenza entanyeni yakho yomlomo. Cinga ukubeka indawo yakho (rhoqo) umsila onjalo ukuba inxalenye yayo ingaphantsi kwentamo yakho, kwaye ngoko uzalisa isikhala phakathi kwentamo yakho kunye nombhede, unike inkxaso eninzi entendeni yakho.

4 -

Amacandelo anqamlekileyo wokubuyisela abantu abasele

I-Supine (oko kukuthi, ukulala emhlane wakho), ngokuqhelekileyo, indawo ephakanyisiweyo. Kanye kunye nezinye izibonelelo zezempilo ezilungileyo, kukuvumela ukuba ulungelelanise ukulungelelaniswa komzimba, oku kunokunceda ukunciphisa uxinzelelo oludibeneyo kunye nokunciphisa naziphi na iintlungu ezichaphazelekayo.

Kodwa kule ndawo - njengokuba ulala ngecala - inkxaso encinci inokuthi ihambe ixesha elide ekuncedeni ukulala ebusuku. Kule meko, ngamadolo.

Kwabaninzi abantu, belele emhlane wabo ngamadolo ngokugcwele (kwinqanaba) lidala umqolo ongaphantsi. Esi sikhundla sikrazula i-pelvis ngaphandle kokulungelelaniswa kwayo, kwaye ikhokelela kwisithuba esiphezulu se-back back . Ukulala ubusuku bonke kunye nomva wakho wokubuya kungenza utyinye imisipha ephantsi kwaye ubangele ubuhlungu.

Ngoko ke xa unika inkxaso emadolweni akho ngokubeka umsila phantsi kwawo, imilenze yakho iya kuhlala isesikweni esifanelekileyo, esiza kubakhuthaza indawo engaphelelanga. Le yenye indlela (ekuhle kakhulu) yokunciphisa uxinzelelo oludibeneyo kunye neentlungu ezisezantsi emva kobusuku.

Ngendlela, Ukuba ulala emhlane wakho, unokuthi, ngaphezu kwendoda phantsi kwamadolo akho, faka ipansi phantsi kweenyawo zakho. Le nto ingakumbi yintuthuzelo, kodwa unokwazi ukuba ukugqithisa phantsi kweenyawo zakho kuqhubeka kwandisa induduzo yakho.

5 -

Izicwangciso zokulahlwa kwesisu

Ukulala esiswini sakho, eso sikhundla esibizwa ngokuba sinyameko, sithatha ingxaki kubantu abaninzi. Yenza uxinzelelo kwimisipha yangemva ngokugxininisa ijika lakho eliphantsi - kwaye kungekho ngendlela ehambelana nokuhamba kakuhle. Kunoko, ibeka umnqwanqwa omkhulu apho, okungakhokelela ekubambeni okungadingekile kwiimisipha eziseduze.

Ngaloo nto, isisu selele bonke kodwa sidinga ukuba ujikeleze intloko yakho kwelinye icala okanye enye. Oku kunokubangela iintlungu zentamo okanye kubangele i-spasm ye-back muscle (phakathi kwamagxa ehlombe.)

Ngoko ke ingcebiso efanelekileyo kukugwema ukulala kwesisu ngokupheleleyo. Ukuba oko akunakwenzeka, unokucinga ukubeka umcamelo womsila phantsi kwesisu sakho ukuze uncede ukwandisa ijika lakho elisezantsi (kwaye ukhulule izihlunu.)

Unokwathoba usebenzisa umlotha entloko yakho, ukuvumela intloko yakho ihlale ilungelelanise kakuhle ebusuku.