UkuHlola okuMasa

Ukunyanzela kusasa kuyindlela enhle yokwenza "uvuse" izihlunu zakho, uzilungiselele usuku. Ukulungiswa kukhulula umzimba wakho xa ukwandisa ukuhamba kwegazi kwiimisipha zakho.
Ukubandakanya ukusasa kusasa kwindlela yakho yemihla ngemihla yindlela efanelekileyo yokuqalisa imihla ngemihla. Cofa kwiikhonkco ezingezantsi ukuze ufunde inkqubo elula yokusebenza yokulula yokusa.

Ngaphambi kokuba uqalise oku, okanye nayiphi na inkqubo yovavanyo, jonga ngogqirha wakho ukuqinisekisa ukuba uqeqesho lukhuselekile ukuba wenze. Yeka nayiphi na into eyenza intlungu.

Qala ukusa kwakho kusasa ukukhusela umva wakho ngokuwenza ucaciso oluvakalayo . Lo luhlobo lwe- McKenzie olwenza uncedo lokugcina umva wakho kwindawo efanelekileyo ukuqala usuku lwakho. Thetha kwisisu sakho ngezandla zakho kwisithuba esiphakamileyo. Hlaziya umva wakho kunye neenqatha, kwaye ucinezele ngokukhawuleza umzimba wakho ophezulu, uvumele umva wakho ukuba ungene. Gcina le ndawo iminyaka emi-2, uze ukhulule. Phinda kathathu.

Kusasa kweLumbar Flexion

Ukunyanzela ngokunyanisekileyo umva wakho ophantsi, yenza uqeqesho lwentambo yokuhlala . Olu lugqibelele ngokupheleleyo xa une- spinal stenosis .

• Hlalani emaphethelweni ombhede wakho kunye neenyawo zakho phantsi.
• Bendula, ufikelele izandla zakho ezinyaweni zakho.
• Hamba umva wakho.
• Bamba inani eli-10.
• Phinda amaxesha angama-5.

Kufuneka uqaphele ngeli tyala xa unomtsalane okanye u-disniated disc kwindawo yakho yomgudu. Lo msebenzi unokubeka uxinzelelo oluphezulu kwi-disc yakho, obangela intlungu. Ukuba oko kwenzeka, yima uvavanyo kwaye ukhangele kunye nogqirha wakho ngokukhawuleza.

Ukusa kweMvula yokuHamba kweeNeck

Indlela elula yokwenza intamo yakho ishukunywe yinkqubo yokujikeleza kwentamo. Nantsi indlela oyenza ngayo:

1. Hlala uhleli emkhatsini webhedi yakho kunye neenyawo zakho phantsi.
2. Yitshintsha intamo yakho kwisangqa, uthinte iindlebe zakho kumagxa akho.
3. Jikeleka ngokuthe ngcembe kwinqanaba elingaphantsi kwamahlanu.
4. Jikela ngokuthe ngcembe kwinqanaba elingaphantsi kweso sixhenxe.

Amaqabunga

Gxotha amahlombe akho kunye ne-shoulder strarug, njengale:

1. Hlala uhleli emkhatsini webhedi yakho kunye neenyawo zakho phantsi.
2. Gcoba amahlombe akho kwiindlebe zakho.
3. Phinda amaxesha angama-10.

I-Morning Shoulder Iyalula

Gcina ikhuni yakho yokujikeleza kunye namahlombe enempilo kunye nesalathiso esiphezulu. Nantsi indlela:

1. Yima eceleni kwebhedi yakho.
2. Lace iminwe yakho ndawonye.
3. Phakamisa izandla zakho ngaphezu kwentloko yakho, iintendelezo phezulu.
4. Phakamisa uphakamise intambo yakho.
5. Bamba inani eli-10.
6. Phinda amaxesha angama-5.

Qinisekisa ukuba ubukele naluphi na ukuxuba okanye ukuvakalelwa kwimihlombe yakho njengoko wenza oku. Ukuba uvakalelwa intlungu xa ulula, misa ukusebenza ngokukhawuleza.

Ibhonasi: Ukuguqulwa kwamagxa adibana neThawula

Ukuma kweLumbar Flexion

Sula umqolo wakho kunye nesalathiso sokuma. Nantsi indlela:

1. Hlala uhamba ngaphaya kombhede wakho.
2. Bhonqa kwaye uthinte iminwe yakho kwizinzwane zakho ngelixa uhlala uguqa ngamadolo.
3. Bamba inani eli-10.
4. Phinda amaxesha angama-5.

Yisoloko ilungileyo ukuguqula emva kwexesha elibini emva kokugoba phambili. Yenza i-reps ezimbalwa ze- bend back back emva kokuguqa phambili.

I-Quad Stretch

Ukwelula izihlunu zakho ze-quadriceps phambi kwamathanga akho, vuka uphinde ubambe into ethile. Gcina enye idolo kwaye uthathe isangqa sakho ngesandla esisodwa. Gcina umlenze wakho uphezu kwemizuzwana eyi-15. Phinda kathathu.

Ngoku ufanele ulwe lonke kwaye ulungele ukuqala usuku lwakho.