Ukuhamba Kwezinto Ezintathu Okungenzi Ukuthintela Ukulimala Kwembuyiselo Ephantsi

Imimiselo emihle inokuthi ikhusele i-Pain

Iiphambili ezi-3 ezihamba phambili ngokubuyela kwakho

Kuba abantu abaninzi, abancinci nabakudala, abahamba phambili ngemini kuthetha ukulibala ngokukhuseleka komgudu kunye nomzimba womzimba omhle. Enye imeko eqhelekileyo kukuba sihlala kakhulu, kwaye oku kusishiya singasilungeleli maxesha xa sibizwa ukuba sizenzele ngokwenyama.

Xa oko kwenzeka, qaphela, kuba umngcipheko we-back okanye omnye umonakalo odibeneyo ukhona.

Sicinga ukuba xa singenaso intlungu xa sihleli, pha kamisa izinto okanye abantu kunye / okanye ufikelele kwizinto ezisezantsi kweentloko zethu, umzekelo, ukuba asinakukhathazeka.

Kodwa enyanisweni, akukho nto inokuthi ibe yinyani kwi nyaniso. Ukuthintela ukuphazamiseka kwangomso okanye ukulimala kuninzi enokuyenza ngemini yakho yemihla ngemihla.

Yonke inzathelo oyenzayo, kubandakanywa ukuhamba, inceda ngandlela-thile kwimeko yakho yomzimba. Le mrhumo ingaba yinto encinane, kodwa idibanisa ngaphezu kwexesha. Ukuba uyanyamekela ngokusebenzisa rhoqo kwaye uqeshe umatshini womzimba omhle, mhlawumbi uzenzele ukuthanda. Ukuba awunjalo, lo msebenzi wokungaqapheli kunye nomzamo ungabuya uhlasele ngohlobo lweentlungu okanye ukulimala.

Ucwaningo lwango-2016 olupapashwe kwiphephancwadi I- Physiotherapy yavavanya amaqela amaninzi abantwana baseNew Zealand ukuba bafumane oko kusebenzayo xa bezama ukuhlakulela umkhwa wokuzilolonga. Iingcamango zabaphandi kukuba iintlungu ezisezantsi zezingane zikwazi ukuxela iziganeko zeentlungu ezisezantsi ezindala. Benza isifundo ukuze bafumane ukuba zeziphi iimpawu zithintela ukulandelana kwansuku zonke kwiprogram yoqeqesho olufutshane. Inkqubo yesifundo sokuqhuba umsebenzi yanyanga iinyanga ezili-9 kwaye ibandakanyeka kodwa enye intshukumo elula.

Inyaniso edabukisayo kukuba nebhetri yezicwangciso ezicwangcisekileyo abaphandi bakwazi ukunikela kubantwana, isiqingatha sabantwana besenza rhoqo ukuqhuba ixesha lokufunda.

kodwa ukwazi oko akufanele ukwenze kunokukunokukhusela nokulimala. Kuloo nto, zizinto ezintathu eziqhelekileyo ezihambayo ukukhusela, okanye ubuncinane ukuphatha kakuhle, ukuba ukugcina impilo yakho yangasemva kukuphambili.

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Ukubopha ngaphaya kwesiqhwenga ukuphakamisa

Ukubopha ngaphezulu kwinqeni ukuphakamisa into enzima okanye umntwana wakho uya kubeka uxinzelelo olungapheliyo kumqolo wakho ophantsi. Olu xinzelelo lunokukhokelela kumqolo we-back, i-disc, okanye, ubuncinci, ukuguquka nokungaqakatheki kwiindawo zomqolo wakho.

I-Hips nemilenze zinamandla ngakumbi kwaye zixhotyiswe bhetele ukujongana nomthwalo ngaphezu komva. Esikhundleni sokuguqa phezu kwakho kwinqani, zama ukugoba phambi kwento, kwaye uzenzele phantsi ukuze uhlangabezane nayo ngokuguqa iinqumlo zakho kunye namadolo ngokuxeshanye.

Ukubandakanya izisu zakho zesisu njengoko uphakamisayo kunokukunceda ukukhusela umva wakho.

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Ukuxubha Umtya Wakho Xa Ukhupha

Ukuphazamisa umlenze wakho xa uphakamisa umthwalo yinto eyaziwayo yengozi yokulimala kwenkunkuma. Umkhwa wokuphakamisa unakho unokukhokelela ekuxhatheni kwemisipha okanye ezinye iingxaki.

Isiphumo siphucukisiwe xa ugcina amadolo ngokuchanekileyo, njengoko oku kuthetha ukuba kufuneka ujikeleze umlenze wakho ukuze ufikelele kwinto ephakanyisiweyo. Ukuphosa umlenze wakho ngokukhawuleza yindlela enye yokukhulisa umngcipheko wakho wengozi.

Ukulungiswa kuqala ngendlela efanayo: Yiba nomkhwa wokukhwela phambi kwezinto zakho ngaphambi kokuba uyiphakamise, uguqe amadolo kunye nezindebe ukuze uzenze phantsi.

Ukuba udinga ukuhambisa into yakho enzima kwenye indawo, kwaye kufuneka uguqule indlela eya kuyenza, thintela ukunyakaza kwempuphu. Endaweni yoko, jikela umzimba wakho wonke ngokuthatha amanyathelo ambalwa kwindlela omele uhambe kuyo. Unokwenza oku xa ukhankanya iqhwa okanye ukumba umyezo.

Isihluthulelo sokumisela le ndlela entsha yokusebenza kukuhlala uqaphela indlela ohamba ngayo.

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Kuhlala

Nangona uhleli engekho ngumbono onokuthathwa njengento yokunyakaza, okwenziwe ngendlela engafanelekanga, kuba yinto embi kakhulu kwimisebenzi yakho emva.

Ukuhlala ubeka uxinzelelo kwiidiski zakho kwaye ugxininisa amajoyina akho omlenze. Uxinzelelo lwakho lomgudu lunokugqithisa iidiski zakho okanye kubangele ukulimala. Amanxeba angamaqhinga angabangela ukuba iisemva ezixinyiweyo, ukunyanzeliswa kwintsipho, kunye nentlungu.

Ukuba uhleli emsebenzini wakho, qiniseka ukuba uvuke uze ujikeleze xa unakho, kwaye usebenzise iindlela ezifanelekileyo zokupasa. Ukwenza umsebenzi wokubuyela emva kwidesksi yakho yindlela enye yokumelana nemiphumo yokuhlala emlonyeni wakho.

> Umthombo

> Hill, J., et. al. Ukukhuthaza ukuziphatha okusemgangathweni okukhuselekileyo ukukhusela intlungu ephantsi emntwaneni: isifundo sokuqwalasela ukubambelela ekusebenziseni. Physiotherapy Septemba 2016. https://www.ncbi.nlm.nih.gov/pubmed/26404895

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