Umqolo obuhlungu kunye nemidlalo

Ukufumana umthambo omninzi kunye nokudlala imidlalo kulungile kwimpilo yonke. Yongeza ulonwabo kunye nemvakalelo yempilo-ntle.

Phantse nawuphi na umdlalo ubeka uxinzelelo kumqolo wakho. Kungenxa yoko le nto kubalulekile ukuba ugcine izihlunu kunye nemisipha exhasa umqolo wakho ukuba uguquke kwaye womelele. Umqolo osempilweni unokunceda ukuthintela ukonzakala okuninzi kwezemidlalo.

Ukufumana ezi zihlunu ukuya kwinqanaba apho zixhasa kakuhle umqolo wakho kuthiwa kukuqinisa okungundoqo. Buza umboneleli wakho wezempilo okanye ugqirha ngokwasemzimbeni malunga nokuziqhelanisa nokuzilolonga

Ukuba wenzakele umqolo, thetha nomboneleli wakho malunga nokugcina umqolo wakho ukhuselekile xa ubuyela kwezemidlalo.

Nangona ukukhwela ibhayisekile komeleza izihlunu zemilenze yakho, ayenzi lukhulu kwimisipha ejikeleze umqolo wakho. Ukugoba umqolo wakho osezantsi phambili ngelixa ugobe umqolo wakho ongasentla ixesha elide kunokubangela ubunzima bakho bangasemva nasemqaleni. Ukuhamba ngebhayisikile kwintaba kwiindawo ezingalinganiyo kunokubangela ukungqinelana kunye nokucofa ngesiquphe (ukucudisa) emqolo.

Iingcebiso zokunceda ukwenza ibhayisikile kube lula kumqolo wakho kubandakanya:

• Kuphephe ukuhamba ngeebhayisikile entabeni.
• Khwela ibhayisekile ekulingana ngokufanelekileyo. Abasebenzi kwivenkile elungileyo yebhayisekile banokukunceda ukuba ulunge.
• Khumbula ukuba ungatyhaleli ezantsi kuphela, kodwa ukonyuse kuzo.
• Nxiba iiglavu zebhayisikile kwaye usebenzise isiciko sebarbar ukunciphisa ukungcola emzimbeni wakho ophezulu.
• Beka izifunxi ezothusayo kwivili langaphambili.
• Ibhayisekile ethe nkqo ngokuthe kratya inokuba noxinzelelo oluncinci kumqolo wakho osezantsi nasentanyeni.
• Iibhayisikile ezithandwayo zibeka uxinzelelo oluncinci emqolo nasemqaleni.

Imisipha ezisa umlenze wakho phezulu kwisisu sakho ibizwa ngokuba zi-flexors. Zisetyenziswa kakhulu xa ukhwela ibhayisekile. Ukugcina ezi zihlunu zoluliwe kubalulekile kuba kuya kunceda ukugcina ulungelelwaniso olufanelekileyo kwiimisipha ezijikeleze umqolo wakho kunye neempuphu.

Ukuphakamisa iintsimbi kungabeka uxinzelelo olukhulu kumqolo. Oku kuyinyani ngokukodwa kubantu abaneminyaka yobudala ephakathi nangaphezulu kuba iidiski zabo zomqolo zinokuma kwaye zibhitye kwaye zibe krakra nangobudala. Iidiski "yimisipha" phakathi kwamathambo (amathambo omqolo) womqolo wakho.

Kanye kunye nokulimala kwemisipha kunye ne-ligament, i-weightlifters nayo isengozini yoluhlobo lokuqhekeka koxinzelelo kumqolo obizwa ngokuba yi-spondylolysis.

Ukuthintela ukwenzakala xa uphakamisa iintsimbi:

• Yenza umthambo we-aerobic kwaye wolule kakuhle ngaphambi kokuba uphakamise ukufudumeza izihlunu zakho.
• Sebenzisa oomatshini boqeqesho kunokuba usebenzise ubunzima bokusimahla. Aba matshini babeka uxinzelelo oluncinci kumqolo wakho kwaye abadingi ndawo. Oomatshini boqeqesho nabo kulula ukuba bafunde ukusebenzisa xa kuthelekiswa nobunzima basimahla.
• Yenza uphindaphindo ngakumbi endaweni yokongeza ubunzima xa uzama ukwakha amandla.
• Phakamisa kuphela kangangoko unako ukuphakamisa ngokukhuselekileyo. Musa ukongeza ubunzima obuninzi.
• Funda iindlela ezifanelekileyo zokuphakamisa umntu oqeqeshwe kakuhle. Inkqubo ibalulekile.
• Kunqande imithambo ethile yokunyusa ubunzima obunoxinzelelo ngakumbi kumqolo wakho. Ezinye zazo zi squats, clean-and-jerks, ukuxhwilwa, kunye nokubulala.
• Buza umboneleli wakho okanye umqeqeshi ukuba ngaba ibhanti yokuphakamisa iintsimbi ingaluncedo kuwe.

Ukujika kwegalufa kufuna ukujikeleza okunamandla komqolo wakho, kwaye oku kubeka uxinzelelo kwimisipha yakho yomqolo, iigaments, amalungu kunye neediski.

Iingcebiso zokususa uxinzelelo emqolo zibandakanya:

• Buza ugqirha wakho wenyama malunga nendlela efanelekileyo yokuma kunye nobuchule bokujika kwakho.
• Zifudumeze kwaye wolule izihlunu zakho ngasemva nasemilenzeni ephezulu ngaphambi kokuqala umjikelo.
• Goba ngamadolo xa uchola ibhola yegalufa.
• Kwikhosi, sebenzisa inqwelwana yokutyhala (itroli) ukuqhuba ibhegi yakho yegalufa. Ungaqhuba nenqwelo yegalufa.

Iidiski kunye namalungu amancinci ngasemva kuthiwa zii-facet joints. Ukubaleka kubangela ukungqubana okuphindaphindiweyo kunye noxinzelelo kwezi ndawo zomqolo wakho we-lumbar.

Iingcebiso zokunceda ukunciphisa uxinzelelo kumqolo wakho zibandakanya:

• Gwema ukusebenza kumgangatho wekhonkrithi kunye nokungalingani. Endaweni yokubaleka kwitrekhi enephedi okanye ithambile, nkqu nengca enombala.
• Nxiba izihlangu ezikumgangatho ophezulu zokuhamba kunye nokuthambisa okuhle. Faka endaweni yazo xa zigugile.
• Buza ugqirha wakho wenyama malunga nefom ehamba phambili kunye nokunyakaza. Uninzi lweengcali ziphakamisa intshukumo eya phambili, ekhokelela esifubeni kunye nokugcina intloko yakho ilungelelene esifubeni sakho.
• Ngaphambi kokuthatha uhambo olude, fudumeza kwaye wolule izihlunu kwimilenze yakho nasemqolo ongezantsi. Funda imithambo eyomeleza izihlunu ezingundoqo zesisu sakho kunye nesinqe esixhasa umqolo wakho.

Izindululo ezibeka uxinzelelo kumqolo wakho ngelixa udlala i-tennis zibandakanya ukugqithisa (ukugoba) umqolo wakho xa ukhonza, ukumisa rhoqo kunye nokuqala, kunye nokujija ngamandla komqolo wakho xa uthatha imipu.

Umqeqeshi wentenetya okanye ugqirha wakho wenyama angakubonisa iindlela ezahlukeneyo ezinokukunceda ukunciphisa uxinzelelo kumqolo wakho. Umzekelo:

• Gobisa amadolo akho.
• Ukugcina izihlunu zakho zesisu ziqinile kuya kunciphisa uxinzelelo kumqolo wakho. Buza malunga neyona ndlela ilungileyo yokukhonza ukuthintela ukugqithisa ngaphezulu kumqolo wakho osezantsi.

Ngaphambi kokudlala, soloko ushushu kwaye wolule izihlunu kwimilenze yakho nasemqolo ongezantsi. Funda imithambo eyomeleza izihlunu ezingundoqo zesisu kunye nesinqe sakho, esixhasa umqolo wakho.

Ngaphambi kokuskiya kwakhona emva kokulimala umqolo, funda imithambo eyomeleza izihlunu ezingaphakathi ngaphakathi komqolo kunye nesinqe. Ingcali yezomzimba inokukunceda ukuba wakhe amandla kunye nokuguquguquka kwiimisipha ozisebenzisayo xa ujika kwaye ujika ngelixa uskiya.

Ngaphambi kokuba uqale ukuskiya, shushu kwaye wolule izihlunu emilenzeni nasemqolo. Qinisekisa ukuba wehla kuphela kumathambeka ahambelana nenqanaba lakho lesakhono.

Nangona ukuqubha kunokuqinisa izihlunu kunye nemisipha kumgogodla wakho nasemilenzeni, inokuxinzelela nomqolo wakho ngo:

• Ukugcina umqolo wakho osezantsi wandisiwe (arched) xa usenza imivumbo esiswini sakho, njengokukhasa okanye isifuba
• Ukuguqula intamo yakho rhoqo xa uphefumula

Ukubhukuda kwicala lakho okanye ngasemva kunokuthintela ezi ntshukumo. Sebenzisa i-snorkel kunye nemaski kunokunceda ukunciphisa ukujika kwentamo xa uphefumla.

Inkqubo efanelekileyo xa uqubha ikwabalulekile. Oku kubandakanya ukugcina inqanaba lomzimba wakho emanzini, ukuqinisa izihlunu zakho zesisu ngandlela thile, kunye nokugcina intloko yakho phezu kwamanzi kwaye ungayibambi kwindawo ephakanyisiweyo.

Ukuhamba ngebhayisikile - iintlungu zomqolo; Igalufa - iintlungu zomqolo; Itenisi - iintlungu zomqolo; Ukubaleka - iintlungu zomqolo; Ukunyusa ubunzima - iintlungu zomqolo; Iintlungu empontshwa - ezemidlalo; Sciatica - ezemidlalo; Intlungu ebuyela emva - ezemidlalo

U-Ali N, u-Singla A. Ukulimala kabuhlungu kwe-thoracolumbar spine kwimbaleki. Ku: UMiller MD, uThompson SR. ii-eds. UDeLee, uDrez, kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahluko 129.

U-El Abd OH, u-Amadera JED. Uhlobo oluphantsi lokubuya okanye ukunyuka. Ku: UFrontera WR, iSilver JK, uRizzo TD Jr, ii-eds. Izinto ezibaluleke kakhulu kwiNyango yePhysical and Rehabilitation: Musculoskeletal Disways, Pain and Rehabilitation. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2019: isahluko 48.

IHertel J, u-Onate J, uKaminski TW. Ukuthintela ukwenzakala. Ku: UMiller MD, uThompson SR. ii-eds. UDeLee, uDrez, kunye neMiller's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahluko 34.

• Ukulimala emva
• Umqolo obuhlungu
• Ukulimala kwezemidlalo
• Ukhuseleko lwezeMidlalo