Ukuzivocavoca kwe-Scoliosis onokuyenza ekhaya

Umxholo

• 1. Inqwelomoya encinci
• 2. Tshintsha iingalo
• 3. Isele lilele phantsi
• 4. Ibhodi esecaleni
• 5. IKlapp
• 6. Wanga imilenze yakho
• Olunye uqeqesho lwe-scoliosis
• 7. Bamba umlenze
• 8. Yandisa umqolo
• 9. Ibhulorho ngengalo nomlenze ukuphakama
• 10. Ukuvulwa kwengalo

Ukuzivocavoca nge-Scoliosis kubonisiwe kubantu abaneentlungu zomqolo kunye nokuphambuka okuncinci komqolo, ngohlobo lweC okanye S. veki, rhoqo.

I-Scoliosis kukuphambuka okungasemva komqolo okuthathwa njengengxaki xa kungaphezulu kweedigri ezili-10 kwi-Cobb angle, enokuthi ibonakale kuvavanyo lwe-x-ray yomqolo. Kule meko, unyango kufuneka luboniswe ngugqirha wamathambo kunye nonyango lomzimba, ngokukodwa, kuba izinto ezinje nge-scoliosis degrees, ubudala, uhlobo lokugoba, ubungqongqo kunye neempawu ezizisiweyo kufuneka zithathelwe ingqalelo. Nantsi indlela yokuqinisekisa ukuba unayo i-scoliosis.

Kwiimeko zescoliosis esincinci, engaphantsi kweedigri ezili-10 zokuphambuka emqolo, ukuzivocavoca ngokulungiswa kwangasemva kungabonakaliswa, njengalezo ziboniswe ngezantsi:

Ukuzilolonga okuboniswe kwividiyo zezi:

1. Inqwelomoya encinci

Ukuma kufuneka:

1. Vula iingalo zakho, njengenqwelomoya;
2. Nyusa umlenze omnye umva;
3. Gcina umzimba wakho ulungelele kule ndawo imizuzwana engama-20.

Emva koko kuya kufuneka wenze njalo ngomnye umlenze ophakanyisiweyo.

2. Tshintsha iingalo

Ukulala emqolo kufuneka:

1. Gobisa imilenze yakho uze ugcine umqolo wakho phantsi;
2. Phakamisa ingalo enye ngexesha, uchukumisa umgangatho (emva kwentloko) kwaye ubuyisele kwindawo yokuqala.

Lo msebenzi kufuneka uphindwe amaxesha ali-10 ngengalo nganye kwaye ngamanye amaxesha ali-10 ngengalo zombini ngaxeshanye.

3. Isele lilele phantsi

Ukulala ngomqolo neengalo zakho emacaleni akho, kuya kufuneka:

1. Chukumisa iinyawo zakho zombini kunye, ugcine amadolo ahlukene, njengesele;
2. Yolula imilenze yakho kangangoko unakho, ngaphandle kokuvala iinyawo zakho.

Okokugqibela, hlala kuloo ndawo imizuzwana engama-30.

4. Ibhodi esecaleni

Ukulala kwicala lakho kuya kufuneka:

1. Xhasa ingqiniba emgangathweni, kwicala elifanayo negxalaba lakho;
2. Phakamisa umboko emhlabeni, ugcine umgca othe tyaba.

Bamba esi sikhundla imizuzwana engama-30 kwaye wehle. Phinda amaxesha ama-5 kwicala ngalinye.

5. IKlapp

Hlala kwindawo yokuxhasa aba-4, izandla kunye namadolo ephumle phantsi kwaye kufuneka:

1. Yolula ingalo enye ngaphambili, uhlale kwizixhaso ezi-3;
2. Yolula umlenze kwelinye icala, uhlale kwizixhaso ezi-2.

Bamba imizuzwana engama-20 kule ndawo uze utshintshe ingalo nomlenze wakho.

6. Wanga imilenze yakho

Ukulala emqolo kufuneka:

• Gobisa amadolo wakho uze uwole imilenze yomibini ngaxeshanye, usondele esifubeni;

Bamba esi sikhundla imizuzwana engama-30 ukuya kwengama-60.

Olunye uqeqesho lwe-scoliosis

Ukongeza kwimithambo eboniswe kwividiyo, kukho ezinye ezinokusetyenziselwa ukutshintshana ngokuhamba kwexesha:

7. Bamba umlenze

Ulele emqolo, kuya kufuneka ugcine imilenze yakho ithe nkqo phantsi emva koko:

1. Gobisa umlenze omnye kwaye ubeke izandla zakho ngaphantsi kwedolo;
2. Zisa umlenze esiqwini.

Emva koko kuya kufuneka wenze imithambo efanayo ngomnye umlenze wakho. Phindaphinda kali-10 ngomlenze ngamnye.

8. Yandisa umqolo

Ukulala ngecala lakho kwaye uguqe ngamadolo kufuneka:

1. Beka omabini amadolo ngasekhohlo ngaxeshanye;
2. Ngelo xesha linye ujika intloko yakho kwelinye icala.

Kufuneka uphinde amatyeli ali-10 kwicala ngalinye.

9. Ibhulorho ngengalo nomlenze ukuphakama

Ukulala emqolo kufuneka:

• Phakamisa iingalo zakho ngaphezu kwentloko kwaye ugcine kuloo ndawo
• Phakamisa isinqe sakho emgangathweni, wenze ibhulorho.

Phinda ibhulorho amaxesha ali-10. Ke, njengendlela yokuqhubela phambili umthambo, kufuneka, ngaxeshanye, uphakamise inyonga yakho phantsi, ugcine umlenze omnye uthe nkqo. Ukuhla, kufuneka uqale uxhase imilenze yomibini emhlabeni, kwaye emva koko wehle umboko. Kufuneka uphindaphinde kali-10 umlenze ngamnye usemoyeni.

10. Ukuvulwa kwengalo

Ukulala ngecala lakho kunye nemilenze egobile kufuneka:

• Beka iingalo zakho phambi komzimba wakho, izandla zakho zidibene kunye
• Buyisa ingalo yakho, uhlala ujonge kwisandla sakho, kangangoko kufanelekile.

Kuya kufuneka uphinde lo msebenzi izihlandlo ezili-10 ngengalo nganye.