Iingcebiso ezi-5 zokufikelela ngokuchanekileyo

Umxholo

• 1. Kunqande ukusebenza ngomboko ojonge phambili
• 2. Ukulala ngecala lakho
• 3. Xhasa ubunzima bomzimba ngeenyawo zombini
• 4. Kuphephe ukuthwala iingxowa ezinzima egxalabeni lakho
• Ziqhelise ukwenza umthambo

Ukuma ngokuchanekileyo kubalulekile ukuphucula umgangatho wobomi kunye nokuthintela iintlungu zomqolo, ukonzakala komqolo, ukunciphisa amanqatha asekhaya kunye nokwandisa ukuzithemba.

Ukongeza, ukuma okuchanekileyo kuthintela iingxaki zempilo ezinzulu, ezinje ngeediski ze-herniated, scoliosis kunye nokuphefumla nzima. Yazi ukuba yintoni enokubangela intlungu emva.

Iingcebiso ezi-5 zokufezekisa ukuma komzimba okuchanekileyo zezi:

1. Kunqande ukusebenza ngomboko ojonge phambili

Nanini na xa uhleli, kubalulekile ukuba uncike umqolo wakho ngokupheleleyo kwisitulo kwaye ugcine iinyawo zombini zilala phantsi, ngaphandle kokuwela imilenze yakho. Kukwacetyiswa ukuba uhlale kwithambo elincinci lempundu, beka amagxa kancinci umva ukunqanda i-hunchback kwaye uphephe ukugoba intloko ukuze ufunde okanye ubhale. Xa ukwamkelwa kwesimo esifanelekileyo xa uhleli phantsi, kukho ukuhanjiswa okufanayo koxinzelelo kwiidiski ze-intervertebral kunye nemisipha, kuthintela ukunxiba komqolo. Nantsi indlela yokugcina ukuhlala kakuhle.

2. Ukulala ngecala lakho

Indlela efanelekileyo yokukhusela umgudu wakho ukulala ngecala usebenzisa iipiliti ezimbini: enye umqamelo ophantsi ukuxhasa intloko yakho kunye nomnye phakathi kwemilenze yakho ukulungelelanisa ukuphakama kwakho kwe-hip kwaye ungaguquguquki umqolo wakho, ngoko umlenze ungokwemvelo kwaye uxhaswe ngokupheleleyo . Fumana ukuba zeziphi ezona ndawo zilungileyo zokulala nokulala.

3. Xhasa ubunzima bomzimba ngeenyawo zombini

Ukuxhasa ubunzima bomzimba ngeenyawo zombini xa umile kubalulekile ukuthintela ukuma okungalunganga, ngale ndlela, ubunzima bomzimba busasazwa ngokulinganayo kwaye akukho mbuyekezo ngomqolo, umzekelo.

4. Kuphephe ukuthwala iingxowa ezinzima egxalabeni lakho

Xa iibhegi ezinzima zixhaswe egxalabeni elinye, zinokukhokelela kutshintsho kumqolo, njengoko ubunzima bengxowa bubangela ukungalingani komzimba, ukutyhala igxalaba kunye nesinqe ezantsi. Ke kuyacetyiswa ukuba kusetyenziswe ubhaka oxhaswe kumagxa omabini ukuze ubunzima bulungelelane kwaye kungabikho monakalo kumqolo. Funda ngendlela yokuphepha imikhwa eyonakalisa umqolo wakho.

Ziqhelise ukwenza umthambo

Ukuziqhelanisa nokuzilolonga umzimba kubalulekile ukomeleza izihlunu zomqolo kunye nesisu kwaye, ke, kuya kuba lula ukugcina imeko efanelekileyo. Jonga ezinye iindlela ezilula zokuzilolonga ukuphucula ukuma komzimba.

Jonga indawo elungileyo yokufumana umgangatho wobomi: