Umqolo obuhlungu unokubangelwa kukuma okungalunganga

Umxholo

• Ungayinqanda njani intlungu ebuyayo
• 1. Yenza umthambo rhoqo
• 2. Nxiba impahla entle
• 3. Hlala ngokuchanekileyo
• 4. Ukuphakamisa iintsimbi ngokuchanekileyo
• 5. Lala kwindawo efanelekileyo

Ukuma okungalunganga kunokubangela iintlungu zangasemva, njengoko kunegalelo ekunciphiseni kwezihlunu zangasemva, ezinokuthi zikhokelele kutshintsho lolwakhiwo oluchaphazela umqolo, njenge-disc ye-herniated, i-scoliosis, i-hyperkyphosis okanye ukulungiswa komqolo, umzekelo.

Ukuma kakuhle kwexesha elide kunokukhokelela kukhubazeko lwenkqubo yemithambo-luvo, ekhokelela ekurhawuzeleleni nasekuva iingalo okanye imilenze. Ukongeza, inokwenza izihlunu zesisu zibuthathaka, kuthanda ukubekwa kwangaphambili kwamalungu esisu esiswini kunye nokushiya isisu sikhulu kwaye sibaxekileyo.

Ungayinqanda njani intlungu ebuyayo

Ukufezekisa ukuma kakuhle kuyacetyiswa:

1. Yenza umthambo rhoqo

Eyona ndlela yokulungisa ukuma komzimba kukuziqhelanisa nokuzilolonga ngokomzimba, njengokuqubha okanye ukubhabha amanzi, umzekelo. Le mithambo, ukongeza ekusebenzeni kwindawo yokuphefumla, ekhuthaza ukuphefumla okungcono, ikomeleza isisu kunye nemisipha yomqolo, ikhuthaza ukuma kakuhle.

Ukongeza, ukuziqhelanisa nee-Pilates kunye nokuzilolonga kwe-Global Postural Reeducation, ebandakanyiwe kwi-physiotherapy, nayo inokuba negalelo ekuphuculeni ukuma komzimba.

Bukela le vidiyo ilandelayo kwaye ubone indlela yokwenza uthotho lweemithambo zePilates eziphucula imeko:

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2. Nxiba impahla entle

Iimpahla ezikhanyayo ezinobungakanani obuchanekileyo kufuneka zinxitywe, kwaye ezo zixineneyo kakhulu kufuneka zithintelwe, ukuze umntu akwazi ukuhlala kakuhle ngaphandle kobunzima. Ukongeza, izihlangu kufuneka zixhase iinyawo zakho kakuhle kwaye ke izithende eziphakamileyo kakhulu azikhuthazwa. Jonga indlela yokunxiba izithende eziphakamileyo ngaphandle kokulimaza umqolo wakho.

3. Hlala ngokuchanekileyo

Indlela umntu ahlala phantsi ngayo emsebenzini, ngexesha leeklasi okanye ukutya, umzekelo, inefuthe elikhulu ekumeni nasemva kwentlungu. Ke ngoko, kubalulekile ukuba umntu azive ngokuchanekileyo, ephumla iinyawo phantsi, ukunqanda ukuwela imilenze yakhe kunye nokugcina imiqolo ixhaswe kakuhle kwisitulo.

Ukongeza, iingalo kufuneka zixhaswe kakuhle etafileni, njengoko kubonisiwe kumfanekiso.

4. Ukuphakamisa iintsimbi ngokuchanekileyo

Xa kufuneka uphakamisa into enzima, kufuneka unonophelo kuthathwe ukugoba amadolo xa usithoba kwaye ugcine umva uthe nkqo. Ngayiphi na imeko, umntu kufuneka aphephe ukuphakamisa izinto ezinzima kakhulu, ngakumbi ukuba umntu uhlala enengxaki yomqolo.

5. Lala kwindawo efanelekileyo

Indawo efanelekileyo yokulala isecaleni, kunye ne-1 pillow entloko kunye nabanye phakathi kwamadolo, ukuphepha ukunyanzelisa i-pelvis kwaye ngenxa yoko ukujikeleza komgudu. Ukulala emqolo, kuya kufuneka ukhethe ukusebenzisa umqamelo ophantsi ukuxhasa intloko yakho kwaye ubeke umqamelo ophezulu phantsi kwamadolo ukugcina umqolo wakho uxhaswa kakuhle ku-mattress.

Jonga ezi kunye nezinye iingcebiso kule vidiyo ilandelayo, kunye nomzimba wethu: