ISikhokelo sakho seNyathelo-nge-nyathelo lokuZinika iMassage ekhaya

Umxholo

• Lungisa Isithuba Sakho
• Gcina Ezinye Izinto Engqondweni
• Ukulungele ukuRub
• Self-Massage ngenxa Neck
• Ukuzihlaziya kwamagxa
• Ukuziphulula Upper Back
• Ukuziphulula ngokwakho kumqolo ongezantsi
• Ukuziphulula ngenxa yeeHamstrings
• Ukuziphulula iinyawo
• Yintoni omawuyenze emva kokuziphulula umzimba
• Uphengululo lwe

Nokuba ubuzama ukugcina umhlaba wakho ubaleka kwigumbi lakho lokuhlala okanye ubugxalathelana ungayeki njengomsebenzi ongaphambili kwezi nyanga zintlanu zidlulileyo, amathuba ngumzimba wakho. nangoku khange ikwazi ukuziqhelanisa ngokupheleleyo notshintsho lwesantya. Intamo yakho inokuhlala ibuhlungu kwi-WFH yakho engekho-so-ergonomic, okanye i-arches yakho inokukhanya ngeentlungu zezo zihlangu zendlu ubunxibe imini yonke yonke imihla.

Enye indlela yokubonelela ngesiqabu sethutyana kwiintlungu kunye noxinzelelo? Nika ibhod yakho i-self-massage. “Nje ukuba uqaphele ukuqina, ukuqina, ukuba buhlungu entanyeni yakho, emagxeni, nangaphaya, uya kufuna ukwazi ukuba ungazihlambalaza ukuze unciphise uxinzelelo emzimbeni wakho,” utsho uBrenda Austin, ingcali yokuthanjiswa enelayisensi. kunye nomseki weNgoku kunye neZen Bodyworks eAddison, eTexas. (Eyeleleneyo: IiNzuzo zoMzimba weNgqondo ngokuFumana iMassage)

Kwaye ngamanye amaxesha iintlungu ezibuhlungu egxalabeni lakho ayikuphela kophawu onokuzuza kulo. Eminye yemisipha yakho inokuziva ixeshana kwaye iqine, ibangele ukuqina kunye nobunzima bokuhambisa umzimba wakho kwicala elithile, ucacisa uAustin. Kodwa xa unika umzimba wakho i-TLC encinci, awuyi kukhulula kuphela ii-endorphins zokuziva ulungile njenge-serotonin, kodwa uya kukhulula okomzuzwana nakuphi na ukuqina kunye noxinzelelo kwindawo echaphazelekayo, utshilo u-Austin. "Ukuba uthambisa indawo kangangesithuba semizuzwana engama-30 ukuya kumzuzu, uza kuqala ukukhululeka kwaye uzive ngathi ulusu kunye neethishu ziyathambeka, utshilo.

Nangona unokuziva uhlaziyekile emva kokuziphulula umzimba, njengoko kwandisa ukuhamba kwegazi kwiindawo ezisetyenzisiweyo, yazi ukuba iziphumo mhlawumbi azikho ngokusisigxina. “Ukuzithambisa kunokuthomalalisa iintlungu noxinzelelo… kwaye umzimba wakho awunakuphumla kuwo ngelixa usenza umsebenzi ngokwakho,” utshilo u-Alex Lippard, ingcali yokuthanjiswa nelayisensi yomqeqeshi kwisiXeko saseNew York. "Njengengcali yokuphulula umzimba, ukuziphulula yeyona ndlela yokugqibela kuba ibangela ukukhululeka kweempawu ezidlulayo, ngelixa ungahoyi umthombo wemicimbi emininzi."

Owona mthombo wamaqhina aqine emqolo nasentanyeni: Ukolula okanye izihlunu ezibuthathaka, utshilo uLippard. Ngokubanzi, uninzi lwabantu luye lwolula imiqolo ephezulu kunye nezihlunu zangasemva zentamo ngenxa yokuhlala kumisiwe phambi kwedesika yonke imihla; iintamo zabo zangaphambili, izihlunu zentamo esecaleni, kunye neepcs zifutshane kwaye ziqinile ngenxa yokugquma kwikhompyuter; kwaye i-hip flexors yabo imfutshane kwaye ibambelele kwindawo yokuhlala imini yonke, uyachaza. Kwaye nganye yale miba incedwa ngcono ngokuzolula okujoliswe kuko, ukuzilolonga amandla, kunye nemisebenzi efana neyoga kunye nePilates kunokuziphulula, utshilo uLippard. (Ukujongana nentlungu ebuyayo? Zama le mithambo ivunyiweyo yengcali kunye nokuzolula.)

ULippard uthi: “Umzimba wakho ufana nepiyano. Eminye imitya idlala inowuthi ethe tyaba kakhulu kwaye ifuna ukuqiniswa (okt iitoni). Eminye imitya itsalwa iqine kwaye idlala inqaku elibukhali kakhulu. Kufuneka zolulwe ukuze zingatsali ziqine. Into malunga nokuziphulula ngokwakho, okanye [umthambo oqhelekileyo onokuwufumana kwi-spa], kukuba uzama ukuthambisa yonke into. Oko akuyihambisani 'nepiyano' yakho. ”

Ngaphezu koko, ukuba ukugrumba kwezi zihlunu zibuthathaka, zolule kakhulu ngesixhobo esikhethekileyo sokuphulula okanye ibhola yentenetya kuphela into oyenzayo ukuze ukhulule iimpawu kwaye awuyikuyithambisa imisipha, unokuphelisa ukuzenza hlala zolule kwaye zibuthathaka, utsho. Ke ngelixa i-self-massage inokukunceda uzive ubandayo i-AF kwaye ungenazintlungu kumqolo osezantsi kangangeyure okanye kunjalo, ungcono ngokwenza ii-lunge stretches, kunye nomqolo, isisu, kunye nokuziqhelanisa nokuzilolonga ukuze ubuyele umdlalo wakho we-A, uthi. "Xa umzimba ulingana, iimpawu ezininzi ziya kuhamba," utshilo uLippard.

Kodwa ukuba ujonge nje i-zen encinci kwaye ngokugqibeleleyo kulungile ngesiqabu sethutyana, nantsi indlela yokwenza i-self-massage ekhaya.

Lungisa Isithuba Sakho

Kanye njengokuba ungangeni kwindawo yokuzivocavoca kwaye uphakamise obona bunzima bubunzima ngokubona ngaphandle kokulayisha uluhlu lwakho lokudlala lomculo wokuzilolonga, kufuneka wenze umsebenzi omncinci wokulungiselela ngaphambi kokuba uqale ukuziphulula. Cwangcisa umoya ngokuvula ii-tunes zakho ezizolileyo (zama uluhlu lokudlala lweSpotify's "Relaxing Massage"), ukhanyise amakhandlela ambalwa, okanye ufake isixhobo sakho sokuhambisa ioyile. "Kufuneka uqiniseke nje ukuba uyazi ukuba le yindawo yakho ekhuselekileyo, eli lixesha lakho lokuzikhathalela," utshilo u-Austin, owenza umgca wakhe wamakhandlela kunye neoyile.

Nje ukuba umisele i ~mood ~, lixesha lokuba ulungiselele izixhobo zakho zokuziphulula. Khetha into yokuthambisa okanye yeoyile yokuthambisa (Yithenge, $ 10, amazon.com), okanye wenze eyakho ngokudibanisa ioyile edibeneyo okanye yecoconut ngeoyile yakho ebalulekileyo, kwaye uyihlikihle ezandleni zakho, utshilo uAustin. Ukuba uza kusebenzisa i-roller yogwebu (ngaphezulu koko kamva), uAustin ucebisa enye enezibambo, ezinje ngeAtlas, ebonelela ngolawulo olungcono, kodwa uguqulelo olusemgangathweni olufana noluthengisa kakhulu lweAmazon (Thenga, $14, amazon.com) uya kwenza iqhinga. Xa ujongene noxinzelelo kwimigibe yakho ephezulu nasemva, uLippard ucebisa ukuba usebenzise iTra Cane (Thenga yona, $ 32, amazon.com), isixhobo esenziwe ngohlobo lweelekese ekuvumela ukuba ufake uxinzelelo ekujolise kulo. iindawo, okanye ibhola lacrosse (Thenga It, $8, amazon.com) ukuqengqeleka phezu kwamaqhina. Okokugqibela, thatha nje umoya okokugqibela kwaye uthi cwaka okomzuzwana ngaphambi kokuba unike umzimba wakho ukuziphulula ngokwakho, utshilo u-Austin.

Gcina Ezinye Izinto Engqondweni

Ngaphambi kokuba ungene ungene ngaphakathi kwaye uqale ngokurabha intamo yakho ngokulahla ngokungakhathali, amagama ambalwa eengcebiso. Nenjongo yokuthambisa indawo nganye imizuzwana engama-30 ukuya kumzuzu, oya kuthi unciphise amathuba okuziva buhlungu kamva, utshilo u-Austin. I-Lippard yacebisa ukuyicofa kwimizuzwana engama-20 ukuthintela ukucaphuka kwezihlunu. Kwaye musa ukuyiphulula le ndawo ngokobunzima njengoko izihlunu zakho zengalo ziya kuvuma. “Into endiyithethayo inzima akukho ngcono,” utshilo uLippard. "Ungagrumba kakhulu kwindawo enentlungu kwaye uyenze ivuthe ngakumbi, ngoko ke yinyathela kancinci ukuba uzama ukuqengqeleka kwibhola ye-lacrosse, i-foam roller, njl. (Eyeleleneyo: Oku kuThengwa kwe-Amazon yeedola ezi-6 Sesona Sixhobo siSinye sokuBuyisa eNdinaso)

Kwaye ayizizo zonke iindawo ezi-achy ezifanelekileyo zokuthambisa. Gcina iminwe yakho kunye nezixhobo kude nokuphakama kwamathambo kunye nemimandla yeentlungu ezibuhlungu, ngakumbi kumqolo, utsho uLippard. Uthi: "Ngamanye amaxesha umgudu womgogodla ubanjiswa okanye ucaphuke, kwaye ukuwutyhala kungenza izinto zibe mandundu," utshilo. "Unokuba ngcono kunyango lomzimba ukuba unentlungu ebukhali." Kwaye ukuba uziva ukubetha kwentliziyo yakho kuyo nayiphi na indawo, kunokwenzeka ukuba unqumle ukujikeleza kwaye kufuneka uzikhulule kwangoko izandla zakho kuloo ndawo, utshilo u-Austin.

Kwaye ukuba unemeko yokuncwina okanye ujongene nokhohlokhohlo olubi, gcina ukuziphulula kwakho (okanye nayiphi na i-massage, ngokwenene!) xa ululamile ngokupheleleyo. Akunakwenzeka nje ukuba ukuhlikihla kwakho kube buhlungu kuba umzimba wakho ubuthathaka ngakumbi xa ugula, kodwa uxinzelelo, ubushushu, kunye nentshukumo ebandakanyekayo kwi-massage inokuthintela amandla omzimba wakho wokulwa usulelo kwaye uhambise inkunkuma ngamathumbu akho kunye ne-lymphatic system. -inkqubo yezicubu kunye namalungu anceda ekukhupheni ityhefu kunye nenye inkunkuma kunye nezinto eziphuma emzimbeni, uMaya Heinert, ugqirha wezonyango olungxamisekileyo lwabantwana kunye nesithethi seRxSaver, uxelelwe ngaphambili. Ubume. THANDEKA: Umzimba wakho awungekhe uphilise ngokukhawuleza njengoko ubuya kwenza njalo. Ukuba ucinga ukuba unokugula, uya kufuna ukuzibamba nakuwe ngokwakho, njengoko kunokusasaza naziphi na izifo emzimbeni wakho kwii-lymph node zakho, zisenza ukuba ugule ngokukhawuleza U-Kristy Zadrozny, ugqirha onikwe ilayisenisi yokuthanjiswa komzimba eNew York City, uxelelwe ngaphambili Ubume.

Ukulungele ukuRub

Nantsi indlela yokwenza i-self-massage kwiindawo ezintandathu eziqhelekileyo zomzimba. Ngelixa kukho iindlela ezininzi zokuziva ulungile kuzo zonke iintlungu kunye neentlungu zakho, kukho iindlela eziqhelekileyo onokuthi uzivavanye ukuba ufuna ukuphuma ebhukwini. Zama ukucinezela iminwe kunye neentende ngokungathi uxova intlama, okanye ngokwenza njalo xa ushukumisa izandla zakho ngapha nangapha kwiglide enye ende (okt ukuphulula umlenze wakho eqongeni ukuya kufikelela esidleleni), utshilo u-Austin.

Self-Massage ngenxa Neck

Inkqubo 1

1. Ukuba iintlungu zikwicala lasekhohlo lentamo yakho, yizise isandla sakho sasekhohlo kwisiseko sentamo yakho, apho intamo yakho ihlangana khona negxalaba lakho.
2. Cinezela isalathisi sakho kunye nomnwe ophakathi entanyeni yakho. Ukugcina uxinzelelo, nyusa iminwe yakho ukuya kwisiseko se-scalp yakho kwaye uhle kwakhona.
3. Qhubeka imizuzwana engama-20 ukuya kwengama-30. Phinda kwakhona kwelinye icala lentamo yakho.

Inkqubo 2

1. Yenza zombini izandla ngasemva kwentloko yakho, iintende zijonge phambili.
2. Beka omabini oobhontsi emazantsi okhakhayi lwakho uze uhlikihle oobhontsi ngokujikeleza isangqa.
3. Qhubeka imizuzwana engama-30 ukuya kumzuzu omnye.

(BTW, unokuziva iintlungu zentamo ngokwenza i-crunches engalunganga. Nantsi indlela yokulungisa ifomu yakho.)

Ukuzihlaziya kwamagxa

1. Ukuba unentlungu kwicala lasekhohlo lentamo yakho okanye igxalaba lasekhohlo, beka isandla sakho sasekunene kwigxalaba lakho le-eft, okanye ngokuchaseneyo.
2. Ngobunono bamba igxalaba lakho ngesandla sakho kwaye uthambise ngesandi sokuxova, ngokungathi uxova isonka.
3. Qhubeka uxolela phezulu egxalabeni kwaye ulibuyisele ecaleni kwentamo yakho.
4. Qhubeka imizuzwana engama-20 ukuya kwengama-30. Phinda kwelinye icala lentamo kunye negxalaba lakho.

Ukuziphulula Upper Back

Ubuchule 1

Izixhobo: Ibhola yentenetya kunye nekawusi.

1. Faka ibhola yetennis kwiikawusi. Beka ikawusi phantsi.
2. Lala phantsi, isifuba sijonge phezulu, kunye nebhola yentenetya phakathi kwamagxa akho.
3. Ukusebenzisa intshukumo yomzimba wakho, yiqengqeleka kancinci ibhola kwindawo yoxinzelelo kumqolo ongaphezulu.
4. Bamba ibhola kwindawo yoxinezeleko kangangezihlandlo ezintathu zokuphefumla nzulu, okanye de uxinezeleko lukhuphe, nokuba yeyiphi eyenzeka kuqala.
5. Phinda kwezinye iindawo zoxinzelelo.

Inkqubo 2

Izixhobo: Thera Cane

1. Qala kwindawo yokuma, ubambe iThera Cane kunye nekhonkco elijonge kuwe.
2. Ukuba uhlikihla icala lasekunene lomqolo wakho, lungisa iThera Cane ngaphezulu kwegxalaba lasekhohlo okanye ngokuchaseneyo. Bamba isiphatho esiphezulu ngesandla sakho sasekhohlo kwaye ubeke isandla sakho sasekunene kwindawo esezantsi yeThera Cane, ngaphantsi komqheba ongezantsi.
3. Beka incam yeThera Cane kwithishu ethambileyo ecaleni kwegxalaba lakho, phakathi kwegxalaba lakho kunye nomqolo. Tyhila isandla sakho sasekhohlo ezantsi kunye nesandla sasekunene phambili (kude nomzimba wakho) ukwandisa uxinzelelo.
4. Faka uxinzelelo oluzinzileyo kwimizuzwana emi-5 okanye eli-10, ukhulule, uphumle, kwaye uphinde njengoko kufanelekile.

(Idibeneyo: Emuva-ngasemva kunye nokuvulwa kwamagxa okuya kuziva kumangalisa ngokwamaLungu onke amaQumrhu)

Ukuziphulula ngokwakho kumqolo ongezantsi

1. Beka i-roller foam phantsi.
2. Beka phantsi kwi-roller roller, ujonge phezulu, kunye ne-roller phantsi komqolo ophakathi.
3. Phakamisa isinqe sakho emhlabeni kwaye ubeke izandla zakho emva kwentloko yakho.
4. Cothisa kancinci uye ngasemva kwakho, emva koko ubuyele umva kumbindi wakho ophakathi.
5. Qhubeka imizuzwana engama-20 ukuya kwengama-30.

Ukuziphulula ngenxa yeeHamstrings

1. Beka i-foam roller phantsi.
2. Beka phantsi kwi-roller roller, ujonge phezulu, kunye ne-roller phantsi kwe-butt yakho. Beka izandla phantsi phantsi emva kwakho.
3. Cotha kancinci uye emadolweni, emva koko ubuyele emva kwindawo yokuqala apha ngezantsi.
4. Qhubeka imizuzwana engama-20 ukuya kwengama-30.

(ICYMI, ngokuqinisekileyo awufuni kuzenza ezi mpazamo ze-foam roller.)

Ukuziphulula iinyawo

Inkqubo 1

1. Gcoba iinyawo zakho emanzini ashushu ngetyuwa ye-Epsom kunye / okanye neeoyile ezifanelekileyo kangangemizuzu eli-15 ukuya kwengama-20.
2. Kwindawo ehleliyo, nyusa unyawo lwakho ukuya kwelinye idolo kwaye ulibeke phezu komlenze wakho.
3. Ukuqala ezinzwaneni, hlikihla emazantsi onyawo lwakho ngokurabha ngokujikeleza okujikeleze izithupha.
4. Qhubeka uhlikihla izithupha zakho ngokujikeleza okujikelezayo kwi-arch yonyawo lwakho, ukuya kwisithende.
5. Buyisela umva kwicala kwaye uphinde imizuzwana engama-20 ukuya kwengama-30.
6. Phinda kwelinye icala.

Ubuchule 2

Izixhobo: ibhola ye-lacrosse, ibhola yentenetya, ibhola yegalufa, ibhotile yamanzi efriziwe.

1. Gcoba iinyawo zakho emanzini ashushu ngetyuwa ye-Epsom kunye / okanye neeoyile ezifanelekileyo kangangemizuzu eli-15 ukuya kwengama-20.
2. Beka isixhobo osikhethileyo emgangathweni. Ukuba usebenzisa ibhotile yamanzi efriziwe, yibeke ngokokuma kunyawo lwakho.
3. Ngelixa uhleliyo, beka i-arch yonyawo lwakho phezu kwesixhobo. Qengqa ezantsi kwesithende kwaye ubuyele phezulu kwi-arch yakho.
4. Qhubeka imizuzwana engama-20 ukuya kwengama-30. Phinda kwelinye icala.

(Ukuba une-plantar fasciitis, ezi zixhobo zokubuyisela kwimeko yesiqhelo ziya kunceda ukunciphisa iintlungu.)

Yintoni omawuyenze emva kokuziphulula umzimba

Nje ukuba ugqibe ukuziphulula kwaye upholile, uzolile, kwaye uqokelelwe, uAustin ucebisa ukuba usele kwiglasi yamanzi, eya kunceda ukuthutha nayiphi na inkunkuma eveliswe kwinkqubo ye-lymphatic, apho iya kukhutshelwa ngaphandle komzimba, utshilo. Kwaye emva kokuba uphumile kwi-trance yakho yokuzihlikihla, bhukisha idinga kunye nengcali ukuba unako. Emva kwayo yonke loo nto, akukho lonyango lonyango lwe-DIY olufuna umgudu wakho kunye nengqwalaselo enokuthi yanelise njengeyona nto iyiyo.

Uphengululo lwe