Umbhalo wentamo yesifo: yintoni, iimpawu kunye nendlela yokunyanga

Umxholo

• Iimpawu eziphambili
• Kutheni kuvela le syndrome
• Ungayinyanga njani isifo
• 1. Ukwenza umthambo ngeChin
• 2. Ukwenza umthambo
• 3. Ukuzilolonga egxalabeni

Umbhalo wentamo yesifo yimeko ebangela iintlungu entanyeni ngenxa yokusetyenziswa gwenxa nokungalunganga kweselfowuni kunye nezinye izixhobo ze-elektroniki eziphathwayo, ezinje iipilisiokanye Iilaptops, umzekelo. Ngokwesiqhelo, isifo sivela kukuma okungalunganga xa usebenzisa ezi zixhobo, ezigcina zikhokelela ekonakaleni kwamalungu kunye neenjineli kwingingqi yomqolo wesibeleko.

Ukongeza kwintlungu esentanyeni, abantu abanale syndrome banokufumana uvakalelo lwezihlunu ezibanjiswe emagxeni, iintlungu ezingapheliyo kumqolo ongaphezulu, kunye nokuphambuka kulungelelwaniso lomqolo, olunokubangela ukugoba kancinci isimo. Njengoko ezi ntlobo zezixhobo zisiya zisetyenziswa, isicatshulwa sentamo ebhaliweyo iye yanda kakhulu, ichaphazela izigidi zabantu.

Ukuthintela le syndrome kubalulekile ukufumana ukuma ngokuchanekileyo xa usebenzisa izixhobo ze-elektroniki, kunye nokwenza umthambo owolulayo ophindaphindiweyo, ukunciphisa uxinzelelo kwingingqi yomlomo wesibeleko kunye nokuthintela ii-sequelae ezinje ngeediski ze-herniated okanye ukuthotywa komqolo. Ukukukhokela ngcono unyango, kuyacetyiswa ukuba uqhagamshelane nogqirha wamathambo okanye ugqirha we-physiotherapist.

Iimpawu eziphambili

Ekuqaleni, isifo sentamo ebhaliweyo sibangela iimpawu ezomeleleyo kunye nezethutyana, ezithi zivele ikakhulu emva kokuchitha imizuzu eliqela usebenzisa iselfowuni okanye esinye isixhobo kwaye zibandakanya iintlungu entanyeni, imvakalelo yezihlunu ezinamathele emagxeni kunye nokuma okuthe kratya phambili.

Nangona kunjalo, xa imeko ingalungiswa kwaye oku kungahambelani kuqhubeka ukwenzeka ngokuqhubekekayo, isifo sinokubangela ukudumba kwemisipha, izihlunu kunye neethambo kummandla, okukhokelela kolunye ulwalamano olusisigxina nolunzulu, olunje:

• Intloko engapheliyo;
• Ukwanda komqolo;
• Ukunyanzelwa kweediski ze-vertebral;
• Ukuqala kwangoko kwesifo samathambo;
• Iidiski zeHerniated;
• Ukulinganisa iingalo nezandla.

Ezi mpawu zinamandla ngakumbi ngokwexesha elichithwe kusetyenziswa izixhobo, kwaye kwiimeko ezininzi zinokubonakala kuphela ngeyure enye okanye ezi-2 zokusetyenziswa kwemihla ngemihla.

Kutheni kuvela le syndrome

Ukuma ngokuchanekileyo, kuxa iindlebe zihambelana neziko lamagxa, ubunzima bentloko buhanjiswe kakuhle, kungabangeli uxinzelelo olugqithisileyo kwi-vertebrae, nakwimisipha yentamo. Esi sikhundla saziwa njengendawo yokungathathi hlangothi.

Nangona kunjalo, xa intloko ijijelwe phambili, njengaxa ubambe iselfowuni, ubunzima kwi-vertebrae kunye nezihlunu zonyuka kakhulu, zifikelela kumaxesha asibhozo obundilele, oguqula malunga ne-30 kg kwintamo yomqolo.

Ke, xa uchitha ixesha elininzi ujonge kwiselfowuni, okanye xa uhlala ubambe indawo enentloko ejonge phambili, ukwenzakala kwemithambo-luvo, izihlunu kunye ne-vertebrae kunokubangela ukudumba kunye nokukhula kwesifo. Le nkxalabo inkulu ngakumbi ebantwaneni, kuba banentloko nomzimba, nto leyo ebangela ukuba intloko ibeke uxinzelelo ngakumbi kwingingqi yentamo kunabantu abadala.

Ungayinyanga njani isifo

Eyona ndlela yokunyanga isifo sentamo yesicatshulwa kuya kuba kukuthintela ukusebenzisa izixhobo zombane ezivela kwimvelaphi yazo, nangona kunjalo, kuba le ayisiyiyo inketho efanelekileyo, kungcono ukwenza ii-stretches kunye nokuzilolonga okunciphisa uxinzelelo kwingingqi. Ukongeza ekunciphiseni ukusetyenziswa kwezixhobo ubuncinci.

Ukulungiselela le njongo, eyona nto ilungileyo kukubonana nogqirha wamathambo okanye ugqirha we-physiotherapist, ukulungelelanisa umthambo neemfuno zakho. Nangona kunjalo, ezinye iimithambo ezinokwenziwa ekhaya, amaxesha ama-2 ukuya kwayi-3 ngemini, kude kube kuthethwana, kwaye oko kunokunceda ekuthinteleni ukukhula kwesifo zezi:

1. Ukwenza umthambo ngeChin

Ukwenza lo msebenzi kufuneka umntu azame ukufikelela encamini yesilevu embindini wentamo, ngaphezulu okanye ngaphantsi kommandla apho i "gogó" ikhoyo, ukugcina kuloo ndawo imizuzwana eli-15.

2. Ukwenza umthambo

Ukongeza kwimithambo ye-chin, kusekho umthambo wentamo onokwenziwa. Olu qheliselo ikakhulu lubandakanya iintlobo ezimbini: ukugoba intamo kwelinye icala nokubamba, ukubamba kwindawo nganye imizuzwana eli-15, nokwenza umthambo wokujikeleza intloko uye ngasekunene nangasekhohlo, ubambe imizuzwana eli-15 kwicala ngalinye.

3. Ukuzilolonga egxalabeni

Lo msebenzi ulungele ukomeleza izihlunu zomqolo ongasentla, ogcina uzolula kwaye ube buthathaka xa unesikhundla esingalunganga. Ukwenza lo msebenzi, kuya kufuneka uhlale umqolo wakho uthe tye kwaye uzame ukujoyina amagxa egxalaba, ubambe imizuzwana embalwa kwaye ukhulula. Lo msebenzi unokwenziwa ukuya kumaxesha ali-10 ngokulandelelana.

Jonga ividiyo ye-physiotherapist yethu ukuze ube nokuma ngokuchanekileyo mihla le:

Ukongeza kule mithambo, kukho ezinye iindlela zokukhusela ezinokugcinwa yonke imihla kwaye ezinceda ukunqanda okanye ukunyanga iimpawu zesifo sentamo yesicatshulwa, njengokuzama ukubamba izixhobo kwinqanaba lamehlo, ukuthatha ikhefu rhoqo rhoqo ngama-20 okanye ama-30 imizuzu okanye ukunqande ukusebenzisa izixhobo ngesandla esinye, umzekelo.