Ukuzivocavoca umzimba kweKyphosis ukunyanga ukuPhezulu kwakho okuPhezulu

Umxholo

• Yintoni kyphosis?
• Oonobangela kunye nonyango
• Kutheni kubalulekile nje ukwenza umthambo?
• Ukuzivocavoca ukuzama
• 1. Isibuko
• 2. Ukurhoxiswa kwentloko
• 3. Superman
• 4. Ukongezwa kobomi
• 5. I-Thoracic spine foam rolling
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuba uthenga into ngekhonkco kweli phepha, sinokufumana ikhomishini encinci. Isebenza njani le nto.

Yintoni kyphosis?

I-Kyphosis yenzeka xa kukho ukugoba okungaphezulu komqolo, ekugqibeleni kubangele imbonakalo efana ne-hump kumqolo ongaphezulu.

Phakathi kwabantu abadala abanamava kyphosis. Olona tshintsho lukhulu kwigophe le-thoracic lwenzeka kwabasetyhini abaphakathi kweminyaka engama-50 nama-70.

Oonobangela kunye nonyango

Ezinye zezizathu ze-kyphosis zibandakanya:

• utshintsho olwenzekayo
• ucinezelo lokophuka
• ubuthathaka bemisipha
• utshintshe i-biomechanics

Ugqirha Nick Araza, ugqirha wezempilo e-Santa Barbara Family Chiropractic, uthi unxulumana ne-kyphosis kunye nokuma okungalunganga kunye neepateni zokuhamba ezimbi. Uthi ukuba nje imizuzu engama-20 yokuma kakubi kunokubangela utshintsho olubi kumqolo wakho.

Njengoko uchitha ixesha kwindawo egobileyo (egobileyo), intloko yakho iqala ukugcina indawo ebheke phambili. Oku kubangela ukwanda koxinzelelo kunye nobunzima kumqolo wakho nasentanyeni. Intloko kufuneka ibe ngokuthe ngqo emzimbeni, ukudala umgca ochanekileyo ukusuka kumahlombe akho ukuya ezindlebeni zakho.

Ngokuziqhelanisa nokuma kakuhle nokwenza umthambo ukomeleza umva nentamo, unokuwenza lula umthwalo. Oku kuya kunika umqolo wakho ikhefu.

Kutheni kubalulekile nje ukwenza umthambo?

Ukuzivocavoca, kudibaniswe nesimo esihle kunye nokunyamekela kwe-chiropractic, kunokukunceda ukuphucula umva wakho ophezulu.

Abaphandi bajonga isiphumo sokwandiswa komqolo kwi-kyphosis. Bafumanise ukuba izihlunu zomqolo ezinamandla zikulungele ngakumbi ukumelana nokudonsa okuthe ngcembe emqolo. Oko kuthetha ukuba ukuzivocavoca okuqinisa imisipha ye-extensor kunokunciphisa i-angle ye-kyphosis.

Isifundo esinye safumanisa ukuba emva konyaka omnye wokuzilolonga, inkqubela phambili ye-kyphosis kwabasetyhini abaneminyaka engama-50 ukuya kwengama-59 yalibaziseka xa kuthelekiswa nabo bangakhange bagqibezele imithambo yolwandiso.

Ukuzivocavoca ukuzama

UAraza ucebisa le mithambo mihlanu ukunceda ukuthintela okanye ukuphucula umva wangasentla ojikeleziweyo. Ukungqinelana ngundoqo. Le mithambo kufuneka iphindaphindwe kathathu ukuya kwesine ngeveki ukubona iziphumo ngokuhamba kwexesha.

Ngalo lonke ixesha qhagamshelana nogqirha ngaphambi kokuqala umthambo kwaye uqiniseke ukuba umamela umzimba wakho. Ukuba umthambo okanye ukuzolula kubangela ukwanda kwentlungu, yima ufune uncedo.

1. Isibuko

Ukwenza lo msebenzi, yenza nje intshukumo echaseneyo yokuma ozama ukukulungisa.

1. Yima ubude, ujonge eludongeni ukuba kukho imfuneko.
2. Tuck isilevu sakho kancinci kwaye ubuyise intloko yakho ngqo ngaphezulu kwamagxa akho.
3. Yiva ngathi uzisa amagxa egxalaba emva nasezantsi. Bamba esi sikhundla imizuzwana engama-30 ukuya kumzuzu omnye. Thatha ikhefu ukuba uqala ukuva iintlungu.

Ukuba kuyinselele ukwenza ukuba intloko yakho ichukumise eludongeni ngelixa ugcina isikhundla se-chin tuck, ungabeka umqamelo emva kwakho kwaye ucinezele intloko yakho emqamelweni.

2. Ukurhoxiswa kwentloko

Lo msebenzi wenziwe ulele phantsi kwaye ulungele izihlunu zentamo ezihlala zoluliwe kwaye zibuthathaka.

1. Tsala isilevu sakho sibuyele emgangathweni, ngokungathi uzama ukwenza isilevu esiphindiweyo.
2. Bamba imizuzwana eli-15. Phinda amaxesha ama-5 ukuya kwali-10.

3. Superman

1. Ukulala esiswini sakho, yandisa izandla zakho phambi kwentloko yakho.
2. Ukugcina intloko yakho ingathathi cala, ujonge phantsi, phakamisa iingalo zakho kunye nemilenze ukuya phezulu eluphahleni.
3. Yiva ngathi ufikelela kude emzimbeni wakho ngezandla kunye neenyawo. Bamba imizuzwana emi-3 kwaye uphinde amaxesha ali-10.

4. Ukongezwa kobomi

Injongo yalo msebenzi kukolula izihlunu eziqinileyo zesifuba kunye nokomeleza izihlunu ezibuthathaka zomqolo.

1. Qalisa ukuma ubude, amadolo athambile, ubandakanyekile ngaphakathi, isifuba sime nkqo, kunye namagxa egxalaba umva usihla.
2. Nje ukuba uzifumane ukwimeko efanelekileyo yokuma, phakamisa iingalo zakho ungene kwindawo ye-Y kunye nezithupha zakho zikhombe emva kwakho.
3. Kule ndawo, thabatha ezimbini okanye ezintathu zokuphefumla, ugxile ekugcineni esi sikhundla kwi-exhale.

5. I-Thoracic spine foam rolling

1. Lala phantsi kunye ne-foam roller phantsi kwakho, ngaphaya komqolo wakho ophakathi.
2. Thambisa ngobunono unyuke usiya kwisondo se-foam, uphulula izihlunu zomqolo wakho kunye nomqolo we-thoracic.

Ungazama oku ngeengalo zakho ezandisiweyo ngaphezulu kwentloko yakho kwindawo yokwandisa ubomi echazwe apha ngasentla. Yenza oku okungenani imizuzwana engama-30 ukuya kumzuzu omnye.

Ukuthatha

Ngokwenza utshintsho oluncinci ukunyamekela imeko yakho namhlanje kunye nokuthintela i-kyphosis, unokufumana izibonelelo zempilo kwiminyaka ezayo. Ke, thatha ikhefu kwifowuni yakho, uziqhelanise nokuma kakuhle, kwaye usebenzele umgangatho wobomi omkhulu.