Kwenzeka ntoni xa usiva umva?

Umxholo

• Ukujonga umqolo
• Kwenzeka ntoni xa umqolo wakho "uqhekeka"?
• Ithiyori # 1: Ulwelo lweSynovial kunye noxinzelelo
• Ithiyori # 2: Ezinye iigesi kunye noxinzelelo
• Kutheni imnandi nje?
• Ziziphi iingozi?
• Ungayenza njani ngokukhuselekileyo
• Idolo esifubeni
• Ujikelezo olusezantsi
• Ukolulwa kwebhulorho
• Uhleli ujikeleze umva ongezantsi
• Ukuthatha

Uyazi ukuba uziva xa uqala ukuphakama uzolule emva kokuba uhleli ixesha elide, kwaye uve isymphony of pops kunye neentanda emqolo, entanyeni, nakwezinye iindawo? Ivakala ilungile, akunjalo?

Kodwa yintoni ebangela konke oku kuvela? Ngaba ufanele ukhathazeke?

Ngokubanzi, hayi. Xa "uqhekeza" umqolo wakho, akukho nto iqhekezayo, iyaqhekeka, okanye yaphuka. Kukho negama lobuchwephesha kuyo: i-crepitus.

Ukunyanzeliswa komgogodla, okanye "uhlengahlengiso," lunokwenziwa nguwe okanye yingcali, enje nge-chiropractor okanye enye ingcali yokudibana kunye nomqolo.

Makhe sijonge ukuba kutheni umqolo wenza loo ngxolo "yokuqhekeka", ezinye izinto ezisezantsi zokuhlengahlengisa umqolo wakho, kunye nendlela yokwenza izibonelelo.

Ukujonga umqolo

Phambi kokuba singene nzulu ekusebenzeni ngokuqhekeka emva, makhe sithethe kancinci malunga nokwakheka komqolo wakho. Umqolo uqukethe izinto eziphambili:

• Kwenzeka ntoni xa umqolo wakho "uqhekeka"?

  Ithiyori # 1: Ulwelo lweSynovial kunye noxinzelelo

  Iingcamango ezithandwa kakhulu ziphakamisa ukuba ukulungiswa kwegesi edibeneyo - hayi, hayi lonto uhlobo lwegesi.

  
  

  Nantsi enye inkqubo iingcali ezininzi ezicinga ukuba ziyenzeka:

  1. Ukuqhekeza umqolo wakho wolula iicapsy squishy kwimida engaphandle ye-vertebrae ejikeleze amalungu adibeneyo abizwa ngokuba ngamalungu e-facet.
  2. Ukolula ezi pilisi kuvumela i-synovial fluid ngaphakathi kubo ukuba ibe nendawo ethe chatha yokuhamba, ukhulule uxinzelelo kumalungu akho angasemva kunye nezihlunu kunye nokuhambisa amalungu akho e-facet.
  3. Xa uxinzelelo lukhutshwa, i-synovial fluid iba yirhasi kwaye yenza ukuqhekeka, ukuphuma, okanye ukubetha isandi. Olu tshintsho lukhawulezileyo lwaseburhulumenteni lubizwa ngokuba kukubilisa okanye kukubhabha.

  Ithiyori # 2: Ezinye iigesi kunye noxinzelelo

  Enye inkcazo ikwabandakanya igesi. Ezinye iingcali zikholelwa ukuba iigesi ezinjenge-nitrogen, icarbon dioxide, kunye neoksijini ziyakha phakathi kwamalungu akho ngokuhamba kwexesha, ngakumbi ukuba amalungu akho awalungelelananga ngokufanelekileyo kwaye adumbile kukuma okungalunganga njengokuzingelwa ngaphezulu okanye ukuhlala ixesha elide.

  Xa usolula amalungu okanye ujikeleza ngeendlela ezithile, irhasi iyakhutshwa.

  
  

  Kutheni imnandi nje?

  Olu khululo loxinzelelo kuthiwa lwenza ukuba uhlengahlengiso lwasemva luzive lulungile kubantu abaninzi.

  Ukuqhekeka ngasemva kukwabangela ukuba ii-endorphins zikhutshwe zijikeleze indawo ehlengahlengisiweyo. I-Endorphins ziikhemikhali eziveliswa yidlala yebhinqa elungiselelwe ukulawula iintlungu emzimbeni wakho, kwaye zinokukwenza uzive wanelisekile xa uqhekeza ilungu.

  Kodwa kunokubakho enye, inkqubo encinci yomzimba kunye nengqondo esebenza apha.

  Uphononongo luka-2011 lucebisa ukuba ungadibanisa isandi sokuqhekeza umqolo wakho kunye nemvakalelo yokukhululeka, ngakumbi xa ingcali kwezonyango ikwenza oko. Oku kuyinyani nokuba akukho nto yenzekileyo ngokudibeneyo-isiphumo se-placebo ekugqibeleni.

  Ziziphi iingozi?

  Phambi kokuba siqhubele phambili, khumbula nje ukuba naluphi na uhlengahlengiso lwangasemva olwenziwe nguwe okanye olwenziweyo alunakubangela zintlungu.

  Uhlengahlengiso lunokungonwabi, ngakumbi ukuba uzolulela kude kakhulu okanye ukuba awuqhelanga uvakalelo lwe-chiropractor elawula amalungu akho. Kodwa akufuneki uzive ubuhlungu obukhulu, obubukhali, okanye obunganyamezelekiyo.

  
  

  Nazi ezinye zeengozi ezinokubakho zokuhlengahlengisa umva wakho ngokuchanekileyo:

  • Ukuqhekeza umqolo wakho ngokukhawuleza okanye ngamandla kunokucofa imithambo-luvo ngaphakathi okanye kufutshane nekholamu yakho yomqolo. I-nerve e-pinched ingalimaza. Okuninzi. Kwaye ezinye iimithambo ezixineneyo zinokuhlala zicofiwe kwaye zinciphise ukuhamba kwakho de ube uvavanywe wanyangwa yingcali.
  • Ukuqhekeza umqolo wakho ngamandla kunokubangela okanye ukrazule izihlunu ngaphakathi nasemva komqolo wakho, kubandakanya imisipha yakho yentamo kufutshane nomphezulu womqolo kunye nezihlunu zakho zenyonga kufutshane emazantsi. Izihlunu ezixineneyo zinokuba nzima okanye zibe buhlungu ukuhamba, kwaye ukonzakala kakhulu kwezihlunu kunokufuna utyando.
  • Ukuqhekeza umva wakho rhoqo ngokuhamba kwexesha kunokolula iigaments. Ukolulwa okusisigxina kuthiwa kukungazinzi okungapheliyo. Oku kwandisa umngcipheko wokufumana iasteoarthritis njengokuba usiya ukhula.
  • Ukuqhekeza umqolo wakho kanzima okanye kakhulu kunokwenzakalisa imithambo yegazi. Oku kunokuba yingozi kuba iinqanawa ezininzi ezibalulekileyo zihamba zize zihle ngomqolo, uninzi lwazo oludibanisa nengqondo yakho. Enye into enokubangela oku kukuxubana kwegazi, okunokubangela ukubetha, i-aneurysms, okanye ukonzakala kwengqondo.

  Ungayenza njani ngokukhuselekileyo

  Eyona ndlela ikhuselekileyo yokuqhekeza umqolo wakho ngokwakho kukolula izihlunu zakho zangasemva.

  Iingcali ezininzi zincomela i-yoga okanye ii-pilates ezikhokelwa yingcali eqeqeshiweyo yezona ziphumo zihle, kodwa unokwenza nje imithambo embalwa ekhaya yohlengahlengiso olukhawulezileyo.

  Olunye lwale mithambo lunokunceda ukunciphisa iintlungu ezingapheliyo zangasemva okanye ukonyusa uluhlu lwakho lokuhamba ukuba uzenza ngokungaguquguqukiyo.

  Zininzi iindlela zokwenza oku onokuthi wenze inxenye yesiqhelo semihla ngemihla. Zama enye okanye ezingaphezulu kwezi kwaye ubone ukuba zeziphi ezisebenza ngcono kuwe.

  Idolo esifubeni

  1. Lala ngomqolo kwaye usebenzise izandla zakho ukutsala idolo phezulu esifubeni sakho, umlenze omnye ngexesha.Hlaziya umqolo wakho nentamo yakho ekuzoluleni njengoko utsala ngeengalo zakho.
  2. Phinda amaxesha ama-2-3.
  3. Zama oku kuhamba kabini ngemini.

  Umahluko ekubekweni kwesandla ubandakanya:

  • ukubeka isandla edolweni, ngezantsi kwe-kneecap
  • ubambelele ngasemva kwethanga lakho, emva kwedolo
  • ukujija umlenze wakho kwingalo yakho

  Ujikelezo olusezantsi

  1. Lala ngomqolo kwaye uphakamise amadolo ukuze agobe.
  2. Ukugcina amagxa akho emile, shenxisa isinqe sakho kwelinye icala ukuze amadolo akho achukumise umhlaba.
  3. Bamba esi sikhundla imizuzwana eli-10, okanye 2 yokuphefumla ngaphakathi nangaphandle.
  4. Kancinci buyisela amadolo akho kwindawo yabo yangaphambili kwaye uphinde kwelinye icala.
  5. Yenza oku amaxesha ama-2-3, ubuncinci kabini ngemini.

  Ukolulwa kwebhulorho

  1. Lala ngomqolo.
  2. Buyisela izithende zakho ngakwimpundu yakho ukuze amadolo akho abhekiswe phezulu.
  3. Ukucinezela iinyawo zakho emgangathweni, phakamisa i-pelvis yakho phezulu ukuze umzimba wakho wenze umgca othe ngqo ukusuka emagxeni akho uye emadolweni.

  Olunye uhlobo lwalo, njengoko kubonisiwe ngasentla, kubandakanya ukubeka iinyawo zakho phezulu; endaweni yokucinezela iinyawo zakho emgangathweni uzibeka eludongeni kwaye wenze okufanayo ukunyusa i-pelvic. Oku kunika amandla ahlukeneyo kunye nokwolula umqolo wakho. Ingabeka uxinzelelo ngakumbi kumqolo ongaphezulu okanye kumagxa.

  Uhleli ujikeleze umva ongezantsi

  1. Ngelixa uhleli phantsi, yiza nomlenze wakho wasekhohlo ngaphezu komlenze wakho wasekunene.
  2. Beka ingqiniba yakho yasekunene edolweni lasekhohlo, emva koko ujikeleze umzimba wakho wangasekhohlo.
  3. Bamba esi sikhundla imizuzwana eli-10, okanye imiphefumlo emi-3, emva koko ubuyele kwindawo yesiqhelo.
  4. Phinda oku kwelinye icala kunye nomlenze wakho wasekunene ngaphezulu komlenze wakho wasekhohlo ujike ngasekunene.

  Ngaphandle kokuba uyi-chiropractor yobungcali okanye unelayisensi yokuhlengahlengisa amalungu, ungazami ukusebenzisa amanqolo angasemva okanye iidiski ngokwakho - oku kunokubangela ukonzakala okanye ukonakala.

  Ukuthatha

  Ukulungisa umva wakho kukhuselekile ngokubanzi ukuba uyenza ngononophelo kwaye hayi rhoqo. Uninzi lwazo zonke, kufanelekile hayi buhlungu.

  Kwaye ngelixa kungekho nto iphosakeleyo ngokuzolula rhoqo, ukunyanzela umqolo wakho amaxesha ambalwa ngemini okanye nangaphezulu, okanye ukukwenza ngequbuliso okanye ngenkani, kunokuba yingozi ekuhambeni kwexesha.

  Jonga ugqirha, ugqirha womzimba, okanye i-chiropractor ukuba ufumana ukungonwabi okungapheliyo okanye iintlungu xa uhlengahlengisa umqolo wakho, emva kokuhlengahlengisa (kwaye awuhambi), okanye ukuba unentlungu yexesha elide ngokubanzi. Zonke ezi zinokuba ziimpawu zemeko yangasemva efuna unyango.