Ukuzolula imithambo yokuthomalalisa iintlungu zangasemva
Umxholo
Ukolula umqolo kusebenza ekudambiseni iintlungu zangasemva ngenxa yokuma okungalunganga, umzekelo, ukwandisa ukuqina, ukuphucula ukujikeleza, ukunciphisa uxinzelelo kumalungu, ukuphucula imeko kunye nokukhuthaza impilo-ntle.
Ukolula umqolo kufuneka kwenziwe ngokuthe chu kwaye kunokubangela ukungonwabi kancinci, kodwa ukuba kubangela iintlungu ezibi, ezaziwa njengentlungu yomqolo, ekuthintela ekwenzeni ukolula, kuya kufuneka uyeke ukuzolula.
Ngaphambi kokuzilolonga, umntu lowo kufuneka athathe ibhafu yamanzi ashushu okanye abeke uxinzelelo olushushu emqolo, ngakumbi ukuba unentlungu emva, ukufudumeza izihlunu kunye nokwenza lula ukuzolula. Jonga indlela yokwenza uxinzelelo ekhaya kule vidiyo ilandelayo:
Imizekelo emithathu yokuzivocavoca umgudu ingaba:
Ukolula umqolo wesibeleko
Olu lwalathiso lukhulu ekupheliseni iintlungu entanyeni, emagxeni nakumqolo ongaphezulu, odla ngokufumana uxinzelelo olukhulu ngenxa yokudinwa okanye uxinzelelo lwemihla ngemihla, umzekelo.
Ukolula 1
Ukolula 1
Beka izandla zakho emva kwentloko yakho kwaye uzise ngaphambili kwaye emva koko ubuye. Emva koko, ngesandla esinye, tsala kwicala lasekunene nakwelasekhohlo, uhlale imizuzwana engama-30 kwindawo nganye.
Ukolula 2
Ukolula 2
Ukulala nentloko isusile kwi-stretcher, ixhaswe ngesandla se-Therapist, ikhulule intloko ngokupheleleyo ezandleni zochwephesha, ngelixa kufuneka 'ayitsale' intloko eze kuwe.
Ukolula 3
Ukolula 3
Ngokubekwa ngokufanayo, ugqirha kufuneka ajike intloko yesigulane iye kwicala elinye, ashiye kule ndawo imizuzwana engama-20. Emva koko ujike intloko yakho kwelinye icala.
Ukolulwa komqolo wangasemva
Olu lwalathiso lukhulu ekuthomalaliseni iintlungu ezichaphazela embindini womqolo ukuzisa ukukhululeka kwangoko kwiimpawu.
Ukolula 4
Ukolula 4
Ukusuka kwindawo yokuxhasa i-4, zama ukuphumla isilevu sakho esifubeni kwaye unyanzele umqolo wakho uye phezulu, uhlala kwindawo eboniswe kumfanekiso ongezantsi.
Ukolula 5
Ukolula 5
Ukuhlala kunye nemilenze yakho igobile, phakamisa ingalo enye njengoko kubonisiwe kumfanekiso ongezantsi. Hlala kule ndawo imizuzwana engama-20.
Ukolula 6
Ukolula 6
Yasasaza imilenze yakho kancinci, ngelixa uphakamisa iingalo zakho, uzijoyine ngaphezulu kwentloko yakho, uthambise umzimba wakho kwicala lasekunene emva koko uye kwicala lasekhohlo, uhlale imizuzwana engama-30 kwindawo nganye.
Ukolula i-lumbar spine
Olu lwalathiso lubalasele ekunciphiseni iintlungu ezibangelwe kukudinwa okanye iinzame zokunyusa ubunzima, okanye ngexesha lokukhulelwa, umzekelo.
Ukolula 7
Ukolula 7
Hlala umile kwindawo ebonisa umfanekiso imizuzwana engama-20.
Ukolula 8
Ukolula 8
Xa amadolo egobile, iinyawo zithe tyaba phantsi, uze nedolo elinye esifubeni sakho kangangemizuzwana engama-30 ukuya kwengama-60, uze uphinde kwelinye idolo ugqibe ngazo zombini, njengoko kubonisiwe emfanekisweni.
Ukolula 9
Ukolula 9
Hlala umile kwindawo ebonisa umfanekiso imizuzwana engama-20. Emva koko yenze ngomnye umlenze.
Oku kolula kunokwenziwa kwanaxa ukhulelwe, nangona kunjalo, kukho ezinye iindlela zokuzolula xa ukhulelwe ezinokuthi zenziwe kweli nqanaba ukunciphisa iintlungu zangasemva.
Ukolula kunokwenziwa yonke imihla, ngakumbi ukuba umntu unengxaki yomqolo. Nangona kunjalo, kubalulekile ukudibana nogqirha ukuvavanya unobangela weentlungu zangasemva ezinokuthi zenze i-disc ye-herniated, umzekelo. Kule meko, ukolulwa kweediski ze-herniated kufuneka kwenziwe phantsi kwesikhokelo sikagqirha okanye somzimba, onokuthi abonise ezinye iindlela zolula njengoko kufunwa ngumntu lowo.
Bona ezinye iindlela zokuzolula:
- Ukuzilolonga ukwenza emsebenzini
- Ukolula iintlungu zentamo
- Ukuzolula imithambo yemilenze
Sikucebisa
Amayeza asimahla kwikhemesti ethandwayo
