I-Lumbar Stretches: Uyenza njani iMithambo

Umxholo

• Ukuzivocavoca 1 - Ukulala ngasemva kwakho
• Ukuzivocavoca umzimba 2-Ukulala esiswini sakho
• Ukuzivocavoca 3-Ukuma

Ukolula kunye nokomeleza imithambo yezihlunu ezisezantsi ngasemva kunceda ukwandisa ukuhamba ngokudibeneyo kunye nokuguquguquka, kunye nokuma ngokuchanekileyo kunye nokunciphisa iintlungu ezisezantsi.

Ukolula kunokwenziwa kwangentseni, ngexesha lokuphumla emsebenzini, ukunciphisa uxinzelelo lwemisipha, okanye ebusuku, ngexesha lokulala, ukuya kulala ukhululeke ngakumbi.

Ukuzivocavoca 1 - Ukulala ngasemva kwakho

Ezi zinto zilandelayo zolulekileyo kufuneka zenziwe nomntu olele ngomqolo kumatrasi okanye inkxaso efanelekileyo:

1. Beka iingalo zakho ngaphezulu kwentloko yakho, uzolule ngelixa wolula imilenze yakho. Gcina ukolula imizuzwana eli-10 kwaye uphumle;
2. Gobela umlenze omnye uze ugcine omnye uthe nkqo. Emva koko, phakamisa umlenze othe tye, ngoncedo lwetawuli ephumle elunyaweni, ukuze wenze i-angle ye-45 degrees ngomgangatho okanye ukuze umlenze uphakame kwelinye idolo. Hlala kule ndawo imizuzwana eli-10, uphumle kwaye uphinde amaxesha ama-5. Emva koko, yenza umthambo ngomnye umlenze;
3. Ndikwindawo enye, goba umlenze omnye, ubambe idolo ecaleni kwesifuba, imizuzwana eli-10. Emva koko, umthambo ofanayo kufuneka wenziwe ngomnye umlenze, uphindaphinde amaxesha ama-5 kulowo nalowo;
4. Gobisa amadolo omabini kwaye uwahambise kancinci uye ngaphandle, ujikelezisa iinyawo ukuze unyawo ludityaniswe, usasaze amadolo kangangoko kunokwenzeka, kwaye ubambe imizuzwana eli-10. Hlaziya kwaye uphinde amaxesha ama-5. Esi sikhundla sinokubangela ukungonwabi okuncinci, nangona kunjalo, ukuba umntu usezintlungwini, kufuneka aphephe ukusasaza amadolo ukuza kuthi ga ngoku;
5. Hambisa iinyawo zakho ngaphandle, yenza isivumelwano ngesisu sakho kwaye uphakamise isinqe sakho, uhlale kwesi sikhundla imizuzwana eli-10. Hlaziya kwaye uphinde umthambo amaxesha ama-5;
6. Gcina amadolo egobile, beka izandla zakho emva kwentloko yakho, uwuphakamise de amagxa akho anyuke emhlabeni, ubambe kule ndawo imizuzwana eli-10. Phinda amaxesha ama-5.

Ukuzivocavoca umzimba 2-Ukulala esiswini sakho

Ezi zinto zilandelayo kufuneka zenziwe nomntu olele ngesisu kumatrasi okanye kwinkxaso efanelekileyo:

1. Thetha ngesisu, uphumle kwiingqiniba zakho, ugcine izihlunu zakho zangasemva zikhululekile kwaye intloko ithe nkqo, uhlala kule ndawo imizuzwana eli-10. Phinda amaxesha ama-5;
2. Beka umqamelo phantsi kwesisu nomnye phantsi kwebunzi kwaye uqhagamshele iimpundu. Phakamisa umlenze wakho wasekunene kunye nengalo yasekhohlo imizuzwana eli-10 uze uphinde ngomlenze wakho wasekhohlo nangengalo yasekunene. Phinda umthambo ka-5.

Ukuzivocavoca 3-Ukuma

Ezi zinto zilandelayo kufuneka zenziwe zimile, kumgangatho oqhelekileyo:

1. Ngeenyawo zakho ububanzi bamagxa bucala, beka izandla zakho esinqeni sakho;
2. Kancinci ujikeleze isinqe sakho ngasekhohlo, ngaphambili nasekunene nasemva uphinde uphinde;
3. Emva koko, phinda intshukumo eya kwelinye icala, uye ngasekunene, ngaphambili, ngasekhohlo nangasemva, uphinde kwakhona;
4. Okokugqibela, yehlisa iingalo zakho ecaleni komzimba wakho.

Le mithambo akufuneki yenziwe ngabantu abonzakeleyo kumqolo osezantsi okanye abasandula kwenziwa utyando.