Ukukhupha umlenze wakho
Ukuhlala mhlawumbi kukugqithiseleyo kuzo zonke izikhundla ze-back and disc yezempilo. Esinye isizathu esikhulu kukuba ubeka inkcenkcesho eninzi kumqolo wakho womgcini. Ukuba uhlala uninzi kumsebenzi wakho, mhlawumbi uvakalelwa ngoku ukuphela kosuku, okanye nangaphambili.
Kwenziwe ntoni?
Iingcaphephe zincoma ukuthatha ikhefu lokunyakaza okanye ubuncinane kanye ngeyure. Izenzo ezininzi ezikhoyo ukuba ukhethe kuzo, oko kuthetha ukuba unokwenza ulungelelaniso lwakho apho uvakalelwa yimiphumo yokuhlala kakhulu.
Ukuba ibuyisele emuva emva koko, imilayezo engezantsi ingenza inkohliso; le ntshukumo inconywa kwabanye abantu yi-American Physical Therapy Association.
Kodwa ngaphambi kokuba ungene ngaphakathi kwaye uqale le nceba, iincwadana ezimbalwa zeengcebiso zilungelelaniswa:
- Kwimeko yokulimala kwangaphambili okanye intlungu, buza ugqirha okanye umphathiswa wezilwanyana ukuba lo mzekelo ufanelekile ukuba unikeze imeko yakho ethile kunye nomntu phambi kokuba uzame.
Eli nqaku lichaza kuphela indlela yokwenza i-back back stretch; ayincomo ukuba uyenze. Abaqeqeshi bakho bezokwelapha kuphela abanokukunika i-OK Oko uthe, ukuba unayo ingxaki yangemva, ngokukodwa ukuba inxulumene neyodwa okanye ngaphezulu iidiski, lo msebenzi awufanelekanga kuwe. - Abantu abaninzi bacinga ukuba bayazi ukuba ziphi iingxube zabo, kodwa xa becelwa ukuba bakhonze okanye baphathe indawo ethile, baqala ukuqonda ukuba ulwazi lwabo alucacile kakuhle. Ukufumana ledesksi ephantsi elula ukuze usebenzele wena kunye nokugcina umgcini wakho ukhuselekile ngenkathi uyenza, ukuthatha isikhashana ukufumana izi ngxube ezibalulekileyo ingcinga efanelekileyo.
Umxube we-hip yindawo apho ithambo lethanga lidibanisa kwisangqa le-pelvic. Kunzima kunokuba kunjalo, kodwa ukuba ucinga ngeminqweno ngale ndlela, kunokukunceda ukuba ufumane indawo ebanzi oza kuyenza.
Indawo eyiyo iintshi intshi ezimbalwa ukuya kwicala lomgca wendawo okanye umgca wesikhungo se-pelvic bone, eyaziwa ngokuba yi-pubis symphysis.
.
Ukuseka Indawo Yakho Yokuqalisa
Unokwenza oku kunqwenela ukuba uhleli okanye u eme.
Ukuba uhleli, zibeke phambi komgca wesihlalo sakho, kunye namathambo akho ahleli emibini kwaye uqhagamshelane ngokufanelekileyo kwisihlalo. Nangona uqhagamshelwano luqinile, thintela ukukhawuleza okanye ngaphandle kokudala uxinzelelo olungaphezulu kwetheni lakho kunye nezihlunu zenyama.
Ukuba umile, faka iinyawo zakho ukuze ziqhubele phambili. Zama ukuzigcina zikhululekile kodwa udibanise ngokupheleleyo phantsi.
Hambisa kwiSitraki
Bhuqa, uze uphume kwaye uxoxe isiqu sakho phezu kwamathanga akho. Le ntshukumo ivela kwiindawo zokungena kwi-hip kwaye kungekhona ngasemva, kwaye kutheni indawo yokujoyina i-hip ihlaziywe ngasentla. Gcina umva wakho ukhululekile, kodwa ulungele ngqo kwesi sigaba soluliwe.
Izikhombisi
- Ukuxhasa imbuyiselo yakho, bangela ukuhlaselwa kweentlobo zakho eziphantsi kumqolo wakho njengoko ukhupha.
- Gcina phambili emagqabeni akho (oko kukuthi, izihlunu zakho ze-quadriceps apho ziwela phezu kweengxube zakho ze-hip) njengezothambile kwaye zikhululekile njengoko unakho. Oku kuya kukunceda usebenzise izihlunu zakho zokuxhasa umva wakho, kwaye kunokukunceda ukufikelela kwi-muscle ebizwa nge-psoas. I-psoas iyisiphako esinomdla esasemva esithintekayo.
- Gcina amahlombe akho ekhululekile njengoko wenza le ntshukumo. Oku kunceda ukwahlula isenzo emagqabeni, okwenza ukwelula kusebenze ngakumbi.
- Vumela ikhanda lakho lixhomeke njengedonki.
Buyela kwisikhundla sokuqala
Inkolelo yokubuya iqala kwi-pelvis kwaye ilandelelanisa emlonyeni wakho.
Phinda uphinde uphinde uphinde ucebise kwaye ucebise ukuba unciphise phambili emagqabeni akho kunye nokutsala i-abs yakho ukuze uncede ukuxhasa inkxaso yakho.
Uncurl wakho umlenze, uqale kwi-pelvis.
Izikhombisi
- Gcina u-abs wakho usebenze njengoko ufika.
- Ukuba ukwenza inguqu emileyo, qha ga mshelana nemisipha, ekhona emva kwethanga, ukukunceda
- Nika i-vertebra nganye ithuba lokuxhamla kwintlangano engahambelaniyo.
- Zama uqaphele ukuba yiziphi iindawo zomgudu wakho oqhelekileyo ukufudukela kwi 'clumps', oko kukuthi apho i-vertebrae ayikwazi ukuhamba ngokuzimeleyo xa iphelile. Ukufezekisa ngakumbi inkululeko yokuzimela phakathi kwe-vertebrae esondelene yenza injongo efanelekileyo yokuguquguquka.
- Kodwa ngenxa yokhuseleko, thabatha kumanyathelo; le ngcamango kukufezekisa ukuguquguquka kwexesha, kungekhona zonke kanye.
Umthombo:
Moffat, Marilyn, PT Ph.D. kunye neVickery, uSteve. Umbutho we-American Physical Therapy Association Incwadi yoLondolozo lweZakhiwo kunye nokuCocwa . Iincwadi ze-Owl. UHenry Holt kunye neNkampani, LLC. ENew York, eNew York, ngo-1999.