Yintoni ebangela ukuPhumela kwiNtloko yeNtloko kunye Nento Ongayenza Ukuyilungisa?
Iintlungu zentlungu zihlala zihamba kunye nokuchithwa kakubi kummandla phakathi kwamagxa akho nentloko. Ukuba uhlala kwiikhompyutheni iiyure ekupheleni, okanye uqhuba ukuqhuba ubomi, unokuthi ukhuthaze inkinga yesikhathi eside eyaziwa ngokuba yi-post headure. Ukugcinwa phambili kwintloko yokumisa i-post posture kunokuxinzelela imisipha yentamo, ekhokelela ekubandezelekeni nasekugqithiseni intamo.
Ukuphambuka kweZithuba
Ingqungquthela, ikhanda lakho lilungelelaniswe kakuhle entanyeni yakho xa indlebe yakho ihamba ngqo kunye nomgca wokukhawuleza.
Umgca wokukhawuleza (obizwa ngokuba ngumgca wesigcawu ) ngumgca ocacileyo omeleleyo obonisa ukutsalwa kwe-gravity. Isetyenziselwa ukuvavanywa kwesikhashana njengendlela yokubhekisela kwiindawo zemizimba kunye nokuqwalasela ubukho nawuphi na ukuchithwa kwamagama okanye ukuphambuka. I-post posture post phambili iyenzeka xa intloko ibhekiswe phambili kulo mgca wendalo, ukhangela umzimba ukusuka kwicala. Ukugqithiswa kwentloko kwintloko kubhekwe ukuphambukiswa ngenxa yokuba intloko iyahluka kuloo mgca wolwazi.
Terminology
Nantsi inkcazo yecandelo elongezelelweyo lobuchwephesha phambili. Le nto iphambili yesikhokelo sokusukela kwinqanaba le-klinikhi: "Imisebenzi ethile yemihla ngemihla efana nokusetyenziswa kwekhompyutheni ixesha elide kunokunyusa i-neck bellxion (i-flexion ithetha ukugoba phambili.) Ngokuqhelekileyo, inxalenye engezantsi entanyeni yakho (ebizwa ngokuba ngumlomo wesibeleko, okanye i-c-spine short ) yindawo ekuxhasayo kakhulu. Umphezulu we-c-spine wandisa (ubuyela emuva) njengoko uphakamisa ikhanda lakho ukuze ukwazi ukubona. "
Ukungalingani kweqela leMiscle
Ukugqithiswa kwentloko kwintloko kubangele ukungalingani kwamandla phakathi kwemisipha exhasa kunye nokuhambisa intamo yakho, amahlombe kunye nentloko. Imisipha phambi kwentamo yakho ingaba buthathaka ngelixa ibuyele emva ingaba mfutshane, ixinwe kwaye ixakeke.
Kyphosis
Ukuhamba phambili kwintloko yentloko kubangelwa kukunye ukukhishwa kwesigxina esibizwa ngokuba yi-kyphosis.
I-Kyphosis yigama leklinikhi yokumisa apho amahlombe akho kunye nephezulu yangaphambili. (Kukho iintlobo ezininzi ze-kyphosis.) Unokwazi ukwazi i-kyphosis ngesithandwa sakhe sokuqhayisa esincinci, umzingeli.
Xa amahlombe ajikeleza phambili, njengoko athambekele ukwenza emva kweeyure ezininzi ezilandeleleneyo zihleli kwidesksi, ikhompyutheni okanye kwivili, intloko iphindiselwa phambili. Oku kwenzeka ngenxa yokuba indawo yangasemuva (ebizwa ngokuba ngumthi wesifo se-thoracic) isekela intamo nentloko. Xa i-thoracic spine ihamba okanye iguqula isikhundla sayo, phantsi kweemeko ezininzi, intloko nentamo yakho iya kulandela. Ininzi yesisindo sekhanda ingaphambili, kwaye oku kunceda ekuqhubeni phambili. Ukuze ukwazi ukubona, uphakamisa intloko yakho.
Ukulungiswa kunye noTyango
Ukuma kunye nokuhlala kakuhle kunye nokuzivocavoca ukuqinisa intamo yakho kunokukunceda ukubuyisela ukulungelelaniswa. Ukuchonga kunokuncedisa njengentsimbi yentamo, ngokubanzi, ingaba nzima kakhulu kwaye ikukhusele ukuba wenze ukuzilolonga kwakho ngokupheleleyo. Ukuthabatha intamo yakho kunokunciphisa intlungu.
Ukuba intamo yakho ikunika ininzi intlungu, okanye ukuba awuqinisekanga ukuba ungaqaliswa njani nenkqubo yokunyakaza kwentamo, qhagamshelana nodokotela wakho. Ugqirha wakho uya kubandakanya ukuhlolwa kwangemva kweso sithuba njengenxalenye yokuxilongwa kwakho kuba kuya kukwazisa isicwangciso sonyango sakho.
Kufuneka usebenze nje kunye nomsebenzi oqeqeshiweyo xa ejongana ne-posture post forward. Imizekelo i- MDM njengomzimba womzimba, umgqirha womzimba okanye umqeqeshi wezemidlalo okanye umsebenzi wezempilo onamava kunye nemfundo ephakamileyo kwimigangatho yokumisa kunye nentamo. Qinisekisa ukuba nayiphi na inxulumano kunye nomlungiseleli wezempilo osebenzayo osebenzayo nxibelelwano kunye ne-MD yakho.
Izinto zobungozi
Phantse sonke sisengozini yokuhamba phambili kwintloko. Ukusetyenziswa kwekhompyutheni kukukhuthaza kakhulu amahlombe ajikeleziweyo kunye nomva ongaphezulu, ngoko ke ukuthunyelwa kwekhanda lokudlulisa phambili; yinto ebalulekileyo yengozi.
Ukuqhuba indawo yokuhlala (okanye iiyure ezininzi elula) yinto enye engozi. Imikhwa efana nokufunda ebhedeni ngomqulo oqhutywe phantsi kwentloko yakho inokuba negalelo ekuqhubekeni phambili kwintloko. Ukwenza umsebenzi osondeleyo ofuna i-dexterity yokubhaliweyo kunye nobunzima bamehlo kunokuphakamisa umngcipheko, naye. Ukuba ungumthungci, umchwepheli wekhompyutha, okanye unomsebenzi apho ubeka khona ngokufanayo, oku kuthetha wena.
Kwaye ukuba uhlala uphatha ubunzima obunzima phambi komzimba wakho unokuba uhlakulela i-kyphosis leyo, njengoko sibonile rhoqo kukhokelela ekuqhubekeni phambili kwesikhokelo. Umzekelo wale nto ukuba uthetha ukuthwala umntwana wakho okanye omnye umthwalo phambi komzimba wakho. Ukufumana amabele amakhulu kakhulu kunokwandisa umngcipheko we-kyphosis kunye nokuhamba phambili kwekhanda.
Okunye kwiNeck:
Umthombo:
Kendall, FP, Kendall McCreary, E, Ukunikezela, PG. Imisipha: Ukuvavanya kunye nokusebenza ngePosture and Pain. Wesi-4. Williams & Wilkins. 1993. Baltimore.