Indlela yokulungisa ukuma komzimba

Umxholo

• Ngaba kufuneka ndinxibe ivesti ukulungisa isimo?
• Ukuzivocavoca ukulungisa ukuma kwamagxa
• Indlela yokulungisa ukuma komzimba
• Indlela yokulungisa ukuma xa ulele
• Unokwenza nini unyango lomzimba

Ukulungisa ukuma okungalunganga, kuyimfuneko ukubeka ngokuchanekileyo intloko, ukomeleza izihlunu zommandla wasemva nasesiswini kuba ngezihlunu ezibuthathaka zesisu kunye nomqolo womqolo kukho imeko enkulu yokuba amagxa alale ajonge phambili, ekhokelela kwihyperkyphosis eyaziwayo eyaziwa njenge 'hunchback', yenye yezona ntlobo zixhaphakileyo zokuma okungalunganga.

Yintoni enokwenziwa ukulungisa le posture, amagxalaba elele ngaphambili, kubandakanya:

• Zilolonge rhoqo ukuze izihlunu zakho zomelele ngokufanelekileyo;
• Yazisa ngomzimba kwaye wenze uhlengahlengiso oluncinci imini yonke;
• Xa uhleli, qiniseka ukuba uhlala kwithambo lempundu kwaye ugcine umqolo wakho ujonge kwisitulo neenyawo emgangathweni, ngaphandle kokuwela imilenze yakho.

Abantu abahlala ngaphezulu kweeyure ezi-5 ngosuku kufuneka banike ingqalelo ekhethekileyo kwindlela abahlala ngayo esihlalweni okanye esofeni, ukuthintela ukwakheka kwe-kyphosis, ethi 'hump' kulapho umqolo we-thoracic 'ujikelezwe', xa ujongwa ecaleni.

Kule nto, kubalulekile ukuba ube nokwazisa ngomzimba kwaye ugcine izihlunu zesisu zenziwe, ukwenza isivumelwano esincinci, esiquka 'ukuncipha kwesisu', ukuzisa inkaba ngakumbi esiswini. Esi sincinci sincinci senza ukuba isisu esinqamlezileyo kunye nemithambo yediyaphragm ekwanokunceda ukugcina ukuma kakuhle imini yonke. Jonga ividiyo engezantsi kwento onokuyenza ekhaya ukuphucula ukuma komzimba:

Ngaba kufuneka ndinxibe ivesti ukulungisa isimo?

Akucetyiswa ukuba unxibe iivesti ukulungisa ukuma, kuba benza ngendlela echaseneyo nonyango lomzimba kwaye bathambekele ekwenzeni mandundu imeko ekuhambeni kwexesha. Oku kunokwenzeka ngenxa yokuba iivesti zinyanzela amagxalaba ukuba abuye umva kodwa aziziqinisi izihlunu ngokufanelekileyo, zibashiya bebuthathaka kunokuba kufanelekile. Oku kungalingani kwimikhosi yemisipha kulimaza umqolo, kwaye ukongeza, enye yeemfihlo zokulungisa ukuma kwamagxa axhomileyo ayikokufikelela emagxeni ngasemva kodwa kukulungisa imeko yentloko, edla ngokuba ngaphezulu ngaphambili.

Ukuzivocavoca ukulungisa ukuma kwamagxa

Ukuzivocavoca kwindawo yokuzivocavoca okanye ukuziqhelanisa nePilates rhoqo kuyanceda ukugcina ukuma komzimba okuhle kuba komeleza izihlunu kwaye kunegalelo kunyango ukuphucula ukuma komzimba. Ukongeza, kuyacetyiswa ukolula yonke imihla ukwandisa ukomelela kwezihlunu, yiyo loo nto ii-Pilates zoziqeqesha zinenzuzo, kuba zifuna ukolulwa komzimba okuhle.

Bukela uthotho lweemithambo ezi-8 onokuzenza rhoqo ukomeleza umqolo wakho kunye nokuphucula indlela omile ngayo:

Indlela yokulungisa ukuma komzimba

Inxalenye yokugqibela yomqolo kufuneka ihlale ikwindawo yokungathathi hlangothi, ngaphandle kwethambo lesinqe elijonge phambili okanye ngasemva, elinokulungisa umqolo okanye lenze impundu ibhukuqeke ngakumbi, xa ijongwa kwicala. Ukuzivocavoca okuhle ukulungisa i-lumbar posture kukufumana imeko yokungathathi cala kwinyonga kwaye kufuneka:

• Yima ngemilenze yakho yahlukene kancinane, ugobe amadolo kancinci kwaye kancinci ushukumise isinqe sakho ngapha nangapha. Kunokuba luncedo ukwenza olu vavanyo ngokuzijonga kwisipili esigcweleyo, emveni koko emva koko ujonge ukulungiswa okanye i-hyperlordosis. Umceli mngeni kukugcina imeko yokungathathi hlangothi kwinyonga, ngaphandle kokugabadela kumqolo womqolo.

Ukulwa ne-hyperlordosis: into onokuyenza kukuzolula umthambo oquka ukulala ngomqolo, ukugoba imilenze yakho nokuyanga, uhlala kuloo ndawo imizuzwana embalwa. Phinda umthambo ka-5.

Ukulwa nokulungiswa kwemilenze: umthambo olungileyo uqukethe ukulala ngomqolo kunye nokubeka ibhola ye-ping pong apho ugoso lomqolo wakho kufuneka lube khona kwaye ugcine eso sikhundla imizuzwana embalwa. Khumbula ukuba ungaze ubeke ubunzima bomzimba wakho kwibhola.

Ngezona ziphumo zibalulekileyo kubalulekile ukubonisana nonyango lomzimba kuvavanyo lomntu ngamnye, ngakumbi ukuba kukho iintlungu zomqolo.

Indlela yokulungisa ukuma xa ulele

Ukulungisa ukuma ngexesha lokulala, umntu kufuneka alale kwindawo efanelekileyo yomzimba. Eyona nto ilungileyo kukulala ngecala lakho, kunye nomqamelo omncinci phakathi kwamadolo akho kunye nomqamelo wokuxhasa intloko yakho kakuhle, ukuze umqolo ukwazi ukuma xa ujongwa kwicala. Ukuba kunokwenzeka, zibone esipilini kuloo ndawo okanye ubuze omnye umntu ukuba abone ukuba umqolo ubonakala umi kakuhle na.

Xa ulele emqolo, kuya kufuneka usebenzise umqamelo ongezantsi kwaye ubeke omnye umqamelo phantsi kwamadolo akho. Akucetyiswa ukuba ulale ngesisu sakho. Jonga ezinye iinkcukacha kwi: Fumana ukuba yeyiphi imatrasi kunye nomqamelo ongcono ukuze ulale ngcono.

Unokwenza nini unyango lomzimba

Kuyacetyiswa ukuba uye kugqirha womzimba xa unentlungu ngasemva, emagxeni, entanyeni okanye kwintloko yoxinzelelo, ngakumbi ukuba unokuphambuka komqolo, ubonise ukuma kakuhle.

Olona tshintsho luphambili lwasemva yintloko engaphambili; i-hyperkyphosis, eyaziwa ngokuba yi-hunchback; hyperlordosis, kunye nokuphambuka komqolo emva komqolo, osisi scoliosis. Zonke ezi meko kufuneka zilungiswe ngokukhawuleza ukunqanda iintlungu zangasemva, iintloko eziqaqambayo, ezikunceda ukuthintela ezinye iimeko ezinobuzaza, ezinje ngeediski ze-herniated kunye nokubandakanyeka kwe-nerve ye-sciatic, umzekelo.

Ukulungisa imeko eyoyikekayo, ebangela iintlungu zangasemva, umzekelo, kunokuba yimfuneko ukwenza unyango oluthile ngonyango lwe-physiotherapy oluphambili, olubandakanya imithambo ye-static, ekhokelwa ngumzimba we-physiotherapist, obizwa ngokuba yi-RPG-Global Postural Reeducation. Kodwa ngaphambi kokuqala unyango kunyanzelekile ukuba uvavanye indlela oma ngayo ukuze wazi ukuba zeziphi izinto ezinxaxhileyo kuloo mntu, emva koko ukhokele ukuzolula kunye nokomeleza imithambo efanelekileyo kakhulu kumntu ngamnye, kuba ngesiqhelo uthotho lokuzilolonga umntu ngamnye , kuba umntu ngamnye wahlukile.