Yenza uninzi lweStrack Stretch

Umxholo

• Eyona nto ilungele yona
• Amanqanaba okulala ngokulala
• Ukulungiswa kokulala
• Guqula i-engile yomzimba wakho
• Sebenzisa itawuli phantsi kwengalo yakho
• Iingcebiso zokwenza ngokuchanekileyo
• Uthini uphando
• Ngaba unokunceda ukuba sele wenze imisebenzi ephindaphindwayo
• Isenokungasebenzi njengenye intshukumo
• Ezinye iingcebiso zokuhamba kwamagxa
• Ukolula umzimba
• Pendulum yolula
• Ukuthatha

Ukolula ukolula ngumthambo ophucula uluhlu lokuhamba kunye nokujikeleza kwangaphakathi emagxeni. Ijolise kwi-infraspinatus kunye ne-teres izihlunu ezincinci, ezifumaneka kwikhafu yokujikeleza. Ezi zihlunu zibonelela ngozinzo emagxeni akho.

Ukuhlala usolula rhoqo kunokunceda ukuphucula ukuhamba emagxeni akho, kukuvumela ukuba ugqibezele imisebenzi yemihla ngemihla okanye yeembaleki ngokulula. Inokukunceda ukuba uhlakulele ukuguquguquka kunye nokuzinza okufunekayo ukukhusela ukulimala.

Nantsi indlela yokwenza okuninzi koku kolula.

Eyona nto ilungele yona

Ukolula ukulala kunokunceda xa unyanga iimeko zamagxa ezinje nge-impingement, tendinitis, kunye ne-tendon strains.

Inokukunceda ukuba uphinde uchache emva kokulimala okanye uqhaqho. Inokukunceda ekuthomalaliseni iintlungu ngokubanzi, ukuqina, kunye nokungalingani ngenxa yokuhlala ixesha elide, ukuphindaphinda okuphindaphindayo, kunye nemisebenzi yemihla ngemihla.

Ukuzinza, ukuqina, okanye ukulahleka kokujikeleza kwangaphakathi emagxeni ikwimicimbi ehlala ifunyanwa kwiimbaleki ezihlala zisebenzisa intshukumo yengalo engaphezulu, njengebhola, intenetya, kunye nabadlali bevolleyball.

Amanqanaba okulala ngokulala

Hlala ukhululekile kwaye ukhululeke ngelixa usolula ubuthongo. Ukufumana ubunzima obonyukayo okanye uxinzelelo luphawu lokuba uyazityhala ngaphaya kwemida yakho okanye uyenze ngokuchanekileyo.

Ukwenza ukolula:

1. Lala ngecala lakho elichaphazelekayo kunye negxalaba lakho eligxunyekwe phantsi kwakho. Ungasebenzisa umqamelo phantsi kwentloko yakho.
2. Zisa ingqiniba yakho ngqo egxalabeni lakho.
3. Gobela ingalo yakho engqinibeni ukuze iminwe yakho ijonge esilingini. Gcina ingalo yakho igobile kule ndawo i-L.
4. Sebenzisa esinye isandla ukutyhala ingalo yakho phantsi.
5. Cinezela kude kube sezantsi kangangoko unako.
6. Uyakuva ukolula ngasemva kwegxalaba lakho, ingalo, okanye umphezulu wangasemva.
7. Bamba ukolula imizuzwana engama-30. Phinda-phinda ama-3-5.

Yenza ukulala kolule ubuncinci amaxesha ama-2-3 ngeveki. Kuxhomekeke kwimeko yakho, ugqirha unokucebisa ukuba uyenze rhoqo. Qhubeka iiveki ezintandathu okanye ude wachacha ngokupheleleyo.

Kunokuba luncedo ukwenza ukolula ngaphambi nasemva kokuzilolonga nangaphambi kokulala. Unokwenza ukolula rhoqo ukugcina iziphumo zakho kunye nokuthintela ukonzakala okungaphezulu.

Ukulungiswa kokulala

Ukulungiswa kancinci kolulele ukulala kunokunceda ukunciphisa uxinzelelo kunye nokungonwabi. Nazi iinguqulelo ezimbalwa onokuzama ngazo.

Guqula i-engile yomzimba wakho

Zama ukujikeleza umzimba wakho umva umva. Oku kunokunceda ukuzinzisa igxalaba lakho kunye nokuthintela ukunyanzeliswa kwegxalaba. Ukuba usebenza nonyango lomzimba, banokubeka isandla sakho kwigxalaba lakho ukunceda ukukhokela intshukumo.

Sebenzisa itawuli phantsi kwengalo yakho

Unokubeka itawuli phantsi kwengqiniba yakho okanye ingalo ephezulu ukomeleza ukolula ngasemva kwegxalaba lakho. Olu lungiso lucingelwa ukuba lunceda ekujoliseni izihlunu zamagxa.

Ngokuqhelekileyo kungcono ukunyamezeleka kunokwenza ukolula kwindawo yokuqengqeleka. Inkxaso eyongezelelweyo evela kwitawuli inceda ukunciphisa uxinzelelo egxalabeni lakho.

Zama uhlengahlengiso olwahlukileyo kwaye ufumane iingcebiso kubungcali kwezonyango okanye kwezonyango ukuze ubone ukuba yeyiphi eyona nto ikusebenzayo. Esi sikhokelo sisona sikhokelo sibalaseleyo kwizinto oziva ulungile emzimbeni wakho kwaye uzisa iziphumo ezilungileyo.

Iingcebiso zokwenza ngokuchanekileyo

Sebenzisa ifom efanelekileyo kunye nobuchule xa usenza lo msebenzi ukunqanda ukonzakala okungaphezulu. Yiya lula. Ukufumana iintlungu ezandayo kunokuba ngumqondiso wokuba uyenza ngokuchanekileyo okanye usebenzisa amandla amaninzi.

• Lungelelanisa. Musa ukutsala ingalo yakho esecaleni kwi-torso yakho. Zoba igxalaba lakho kumqolo wakho, ugcine intamo yakho ngokuhambelana nomqolo wakho. Zama ukufumana indawo egxalabeni esebenza ngcono kuwe.
• Ukuzifudumeza kuqala. Yenza iindlela ezimbalwa zokufudumeza ngaphambi kokulala. Oku kunceda ukwandisa ukuhamba kwegazi kwiimisipha zakho kwaye uzilungiselele isenzo. Ukugqiba ngokulula okumbalwa ukupholisa umzimba wakho.
• Thetha kwingcali enamava. Unyango lomzimba lunokukunceda uthathe isigqibo ngeyona ndlela ifanelekileyo ngokubonisa ubuchule obufanelekileyo kunye nokucebisa ngokuzilolonga okanye unyango.

Kukho umngcipheko wokwenza ukulala ukolula. Ifom engachanekanga inokubeka ubunzima emzimbeni wakho, okukhokelela kwiingxaki. Ukolula kufuneka uzive ukhululekile kwaye kungaze kubangele iintlungu.

Kungcono wenze okuncinci kuninzi kakhulu. Musa ukuzityhala kakhulu okanye ngokukhawuleza. Yiba nobumnene kwaye uhambe ngokulula kuwe, ngakumbi ukuba usebenzisa ukuzolula ukuphilisa ukwenzakala.

Uthini uphando

Rhoqo ukolula ukolula yenye yeendlela zokuqala ezinconyelweyo kubantu abanomda ojikelezayo wangaphakathi.

Uphando lwezonyango oluxhasa ukolula ubuthongo luxubekile.

Ngaba unokunceda ukuba sele wenze imisebenzi ephindaphindwayo

Amadoda amancinci angama-66 afumene ukolulwa kokulala kuyasebenza ngokunyusa ukujikeleza kwegxalaba lwangaphakathi kunye noluhlu lwentshukumo engalweni ephezulu yamadoda adlala ibaseball. Akukho lutshintsho lubonakalisiweyo kujikelezo lwangaphandle lwamagxa.

Amadoda ahlulwe ngamaqela amabini, abo badlala i-baseball kunye nabo bangazange bathathe inxaxheba kwimidlalo yokuphosa ngaphezulu. Iqela elingapheliyo alibonisanga lutshintsho lubalulekileyo. Imilinganiselo yathathwa ngaphambi nasemva kweeseti ezintathu ze-30-yesibini yokulala.

Olunye uphando luyafuneka ukuze kuqinisekiswe kwaye kwandiswe kwiziphumo zolu phononongo lincinci. Abaphandi kusafuneka baqonde ukuba ukonyuka kwendlela yokuhamba kunesiphumo esihle ekusebenzeni kweembaleki kunye nokuthintela ukulimala.

Isenokungasebenzi njengenye intshukumo

Uphononongo olwenziwe ngo-2007 lufumanise ukuba umzimba owolulwayo usebenza ngakumbi kunokolula ukonyusa ujikelezo lwangaphakathi kubantu abanegxalaba elixineneyo. Zombini ezi zinto zolulekileyo zibonise ukuphucuka xa kuthelekiswa neqela lolawulo, elingakhange lenzeke. Nangona kunjalo, kuphela liqela elolulekileyo lomzimba elibonisa ukuphucuka okubonakalayo.

Esi yayisisifundo esincinci esinabantu abangama-54 kuphela, ngenxa yoko iziphumo zilinganiselwe. Abantu kwiqela elisolulayo baphindaphinde kahlanu ukolula kwicala elichaphazelekayo, bebambe ukolula imizuzwana engama-30. Oku kwenziwa kanye ngemini kangangeeveki ezi-4.

Ezinye iingcebiso zokuhamba kwamagxa

Kukho ezinye iindlela ezininzi zokunyusa ukuguquguquka kunye nokuhamba emagxeni akho. Unokwenza oku kolulwa endaweni okanye kunye nokulala. Ukuba ufumana iintlungu ezinzulu, kungcono ukuba uphumle ngokupheleleyo.

Ukolula umzimba

1. Yolula ingalo yakho emzimbeni wakho, uxhasa ingqiniba yakho.
2. Qinisekisa ukuba ingalo yakho ayizukuphakama kunegxa lakho.
3. Bamba esi sikhundla imizuzwana engama-30 kumacala omabini.
4. Yenza uphinda-phindo olambalwa imini yonke.

Pendulum yolula

1. Ukusuka kwindawo yokuma, yiya phambili kancinci, uvumele ingalo yakho echaphazelekayo ukuba ixhomeke.
2. Ungasiphumlisa isandla sakho esichaseneyo kumphezulu wenkxaso.
3. Hlaziya amagxa akho, gcina umqolo wakho uthe tye, kwaye uguqe amadolo kancinci.
4. Ngenisa ngobumnene ingalo yakho phambili nasemva.
5. Emva koko uyihambise kwicala-kwelinye, nakwizangqa kumacala omabini.
6. Yenza icala elichaseneyo.
7. Yenza iiseti ezi-2 zokuphindaphinda ezili-10 kuzo zonke iintshukumo.

Ukuba uyachacha ekonzakaleni, zama ukufaka iphedi yokufudumeza okanye ipakethe yomkhenkce kwindawo echaphazelekayo kangangemizuzu eli-15 qho kwiiyure ezimbalwa.

Ugqirha wakho unokucebisa ukuba uthathe amayeza anxamnye nokudumba anje nge-ibuprofen, aspirin, okanye naproxen. Izinketho zendalo ezichasayo zibandakanya i-ginger, turmeric, kunye neefomsile zeoyile yeentlanzi.

Unokujonga kwakhona olunye unyango njengokubhucunga umzimba okanye ukwenza i-acupuncture.

Ukuthatha

Ukolula ukulala yenye yeendlela zokunyusa uluhlu lwakho lokuhamba kunye nokunciphisa ukuqina emagxeni akho. Nangona kunjalo, isenokungabi yeyona mithambo isebenzayo kuwe. Thetha ugqirha okanye ugqirha ngaphambi kokuba uqale nayiphi na inkqubo yokwenza umthambo.

Soloko uziqhelisa ukolula ukhuseleko kunye nokhathalelo. Yeka ukuba uva iintlungu okanye nayiphi na impawu zakho ziba mandundu.