Esona sixhobo siBalaseleyo sokuziPhulula ngokunzulu

Umxholo

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Ubomi buya kuba mnandi ukuba sonke besinaye umntu ophethe i-massage therapist esinokukunceda ukukhupha ukukhathazeka, uxinzelelo kunye noxinzelelo esilufumanayo mihla le. Ngelishwa oku akuyonyani kuninzi lwethu, kwaye ngelixa sonke sithanda ukuqengqeleka kwamagwebu, ngamanye amaxesha iroli yegwebu inkulu kakhulu kwezo ndawo kunzima ukufikelela kuzo.

Nangona kunjalo kukho indlela esebenzayo yokuba umntu anokufumana isiqabu ngokupheleleyo kwimisipha ediniweyo kunye neentlungu. Eyona nto intle malunga noku, unokufumana impendulo kumgangatho wegumbi lomntwana wakho. Kwaye iyaphatheka ngokulula-inokufihlwa kwidesika yakho emsebenzini okanye iphoswe kwindawo oqhubeka nayo. Sesiphi isixhobo somlingo endithetha ngaso? Ibhola yerabha ye-lacrosse. [Thwetha le ngcebiso!] Esi sixhobo se-SMR esihlala ixesha elide (i-self-myofascial release) siye sathandwa kakhulu kwiminyaka embalwa edlulileyo njengendlela elula yokuvula amanqaku e-trigger kwiimisipha kunye nokuphumla kwiindawo ezigxininisekileyo.

Ngezantsi zintlanu iindlela ezahlukeneyo onokusebenzisa ngazo ibhola ye-lacrosse ukuze ukhululeke ngakumbi kwi-myofascial. Yenza umthambo ngamnye kule ilandelayo ukuya kuthi ga kwimizuzwana engama-60. Ziyakwenziwa ngaphambi okanye emva kokuzilolonga kwakho, kunye naliphi na ixesha ngalo lonke usuku. Akukho sidingo sokuyithanda-i-maverick elula ye-STX ibhola ye-lacrosse ($ 2, lax.com okanye ivenkile yakho yempahla yezemidlalo) iya kwenza iqhinga.

1. Thambisa iinyawo ezibuhlungu. Beka ibhola ye-lacrosse phantsi kweenyawo zakho kwaye uqalise ukujikeleza. Ibhola iya kubonelela ngoncedo olukhawulezileyo kwiiarches eziqinileyo kwaye incede nabo banengxaki yeplasciitis yesityalo. Ndincoma ukugcina ibhola kwisingxobo se-ziplock kwisikhenkcisi ukuze wenze i-massage yonyawo olubandayo emva komsebenzi okanye uyigcine kwisingxobo osiphetheyo kwinqwelomoya yakho elandelayo.

2. Ukunciphisa intlungu ye-glute. Kwindawo yokuma, phumla ibhola ye-lacrosse phakathi kwe-glute yakho kunye nodonga kunye nebhola ngqo kwindawo ova kuyo intlungu. Cinezela i-glute yakho eludongeni kwaye uqalise ukwenza ukujikeleza kwesetyhula ngaphakathi nakwindawo ejikeleze indawo. Nje ukuba iintlungu zidambe, yeka ukuhamba kunye nokonyusa uxinzelelo eludongeni ngebhola ephumla ngokuthe ngqo kwindawo ebuhlungu. Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.

3. Khulula izinqe eziqinileyo. Lala ngecala apho ufumana ukuqina ngamadolo aguqe ngamadolo angama-90 kwaye ahlanganiswe phezulu komnye nomnye. Phumla izandla phantsi phambi komzimba wakho. Nyusa isinqe sakho, ubeke ibhola ngqo phantsi kwendawo egxininisiweyo, kwaye unciphise kancinci ubunzima bakho ebholeni. Qalisa ukushenxisa isinqe sakho ukuba uthambise kwaye ukhulule uxinzelelo kuloo ndawo. Ukuba intlungu inzima kakhulu, yima, ubeke i-hip eqinile kufuphi nodonga, kwaye ubeke ibhola phezu kwendawo eqinile. Qalisa ukujikeleza isinqe sakho ukuze usiphulule intlungu.

4. Nciphisa uxinzelelo lwamagxa. Ukubeka ibhola kule ndawo kunokuba yinkohliso, ke yibeke kwisitokhwe esidala okanye kwiikawusi ukuze unike ulawulo ngakumbi. Yima umde ngomqolo wakho usondele eludongeni. Bamba isiphelo se-stocking okanye i-sock ngesandla esinye kwaye, uvumele ibhola ukuba iphumle phakathi kwakho kunye nodonga, beka ibhola ngqo kwindawo egxininisiweyo. Cinezela umva wakho eludongeni. Ungayiphumza ibhola phezu kwendawo okanye wenze iintshukumo ezincinci zesetyhula de uqale ukuziva ukhululekile. [Tweet le ngcebiso!]

5. Ukunciphisa iintlungu zengalo. Ukuhlala phambi kwekhompyuter imini yonke kunokonakalisa iingalo zakho zangaphambili. Ukuba ayolulwanga ngokufanelekileyo kwaye yomelezwe, oku kungakhokelela kwi-carpal tunnel syndrome. Zama ezi ndlela zimbini zokuphelisa ukungavisisani: Bamba ibhola ngesandla esinye uyibeke phezulu nasezantsi ngengalo, okanye ubeke ibhola phezu kwedesika okanye kwenye indawo ethe tyaba uze uphumle ingalo yakho phezu kwebhola. Cinezela umphambili wakho kwibhola uze uyiqhube ngaphezulu kwebhola. Ndikucebisa ukuba ukwenze oku amaxesha ngamaxesha kulo lonke usuku lwakho lomsebenzi ukunciphisa izihlunu zakho.

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