Isikhundla esiphakamileyo siyichaphazela njani impilo?

Umxholo

• Isikhundla esiphakamileyo ekusebenziseni imithambo
• Ukufumana umqolo ongathathi hlangothi
• Isikhundla sokulala kunye nokulala
• Ukuphefumla kokulala okuthintelayo
• Ukukhulelwa
• Isifo se-reflux sesifo se-Gastroesophageal (GERD)
• Umngcipheko wesikhundla esiphezulu
• Ngexesha lokukhulelwa
• Ngemeko yentliziyo
• Nge-asidi ye-asidi okanye i-GERD
• Ukuthatha

Igama elithi "supine position" lelinye onokuthi uhlangane nalo xa ujonga phezulu okanye uxoxa ngeendlela ezahlukeneyo zokuzilolonga okanye indawo yokulala. Ngelixa kunokuvakala kunzima, supine ngokulula kuthetha "ukulala ngomqolo okanye ubuso ujonge phezulu," njengaxa ulele ebhedini ngomqolo kwaye ujonge phezulu eluphahleni.

Isikhundla esiphakamileyo ekusebenziseni imithambo

Kuqhelekile ukuba kwindawo ephezulu xa usenza imithambo yeyoga kunye neePilates okanye iindlela ezahlukeneyo zokuphefumla nokuphumla.

Ugqirha Monisha Bhanote, MD, FASCP, FCAP, ugqirha oqinisekisiweyo webhodi kathathu kunye nomhlohli weYoga Medicine, uthi kukho inani leyoga ezinokubandakanya isikhundla se-supine, kubandakanya kodwa kungaphelelanga apho:

• I-Bridge Pose (uSetu Bandha Sarvangasana)
• Ukuhlaziywa kweTwist (Supta Matsyendrasana)
• Iposi yentlanzi
• Ibhabhathane efundwayo (uSupta Baddha Konasana)
• IPigeon ehlaziyiweyo
• Umntwana owonwabileyo
• I-Supine eyandisiweyo yeNtaba yeNtaba (iSupta Utthita Tadasana)
• Savasana

Xa uziqhelanisa nezi zikhundla, unokuhlala uguqula ngokusebenzisa iibhloko, ii-bolsters, okanye iingubo zokuthuthuzela.

Ukongeza, uninzi lweeklasi zee-Pilates zenza umthambo kwindawo ephezulu. Indawo yokuqala kwimisebenzi emininzi yomgangatho weePilates ibandakanya ukufumana umqolo ongathathi hlangothi. Xa umzimba wakho ukule ndawo, ingqumbo kunye nesinqe sakho kufuneka somelele kwaye sizinze.

Ukufumana umqolo ongathathi hlangothi

1. Ukufumana umqolo ongathathi hlangothi, qala ngokulala ngomqolo kwindawo ephezulu. Xa amadolo egobile, gcina iinyawo zakho zithi tyaba phantsi.
2. Thatha umoya ophefumlayo kwaye uvumele umzimba wakho uphumle okanye ucofe umgangatho.
3. Njengoko uphuma, sebenzisa i-abs yakho ukucinezela umqolo wakho osezantsi.
4. Tsala umoya ukuze ukhulule. Xa umqolo wakho uphakama phantsi, uya kuziva isithuba okanye ijika lendalo kumqolo wakho osezantsi. Esi sisikhundla somqolo ongathathi hlangothi.

Isikhundla sokulala kunye nokulala

Indlela olala ngayo inokonyusa imiba ekhoyo yezempilo kunye nokunyusa intamo kunye nentlungu yomqolo. Ukuba awunayo imicimbi ethile yempilo enxulumene nokulala, ke ukulala kwindawo ephezulu akufuneki kube yingxaki. Kodwa kukho imicimbi yezempilo kunye neyonyango enokuba mandundu ukuba ulele ngomqolo.

Nazi ezinye zeengxaki eziqhelekileyo ezinxulumene nokulala kwindawo ephezulu.

Ukuphefumla kokulala okuthintelayo

Ngokwe-a, ngaphezulu kwesiqingatha sabo bonke abantu abane-apnea yokulala yokuthintela (i-OSA) bahlelwa njenge-OSA enxulumene ne-supine. Kungenxa yokuba abantu abane-OSA ukuba kwisikhundla se-supine kunokukhokelela kwiingxaki zokuphefumla ezinxulumene nokulala njengoko amandla abo okwandisa ivolumu yemiphunga kunye nokwandisa isifuba kungathotywa.

“Oku kwenzeka njengoko uvalo namalungu esisu anokucinezela umphunga okufuphi njengoko umntu etshintsha ekumeni aye emgodini. Ngenxa yobunzima bokulala, oku kunciphisa umgangatho uphela, ”ucacisa uBhanote.

Ukukhulelwa

Emva kweeveki ezingama-24 zokukhulelwa, u-Bhanote uthi ukulala kwindawo ephezulu kunokubangela ukuba ube nesiyezi ngenxa yokuphefumla nzima. Unokufumana ukukhululeka koku ngokulala ngecala lasekhohlo okanye ngokuhlala kwindawo ethe nkqo.

Isifo se-reflux sesifo se-Gastroesophageal (GERD)

I-GERD ichaphazela ukuya kuthi ga kwiipesenti ezingama-20 zabemi baseMelika. Ngale ngxaki, isisu esiswini sibuyela umva kwi-esophagus.

Indawo yokulala ephezulu ayikhuthazwa kubantu abane-reflux, njengoko indawo ephezulu ivumela i-asidi engaphezulu ukuba ihambe phezulu kwaye ihlale apho ixesha elide. Oku kubangela ukutsha, kwaye nokukhohlela okanye ukukrwitsha, ngelixa uzama ukulala.

Ukuhlala ixesha elide i-GERD kunokukhokelela kwizimo ezinzima ngakumbi kubandakanya izilonda zokopha kunye nomqala kaBarrett. Ukugcina intloko yebhedi yakho iphakanyisiwe kunokunciphisa ukungonwabi okuthile.

Umngcipheko wesikhundla esiphezulu

Uninzi lweengozi ezinxulumene nokuba kwisikhundla se-supine zikwanxulumene nezinye iimeko.

Ngexesha lokukhulelwa

Ukuba ukhulelwe kwaye uchitha ixesha elininzi ulele ngomqolo, kukho umngcipheko wokuba isibeleko sinokucinezela i-vena cava engaphantsi, umthambo omkhulu othwala igazi eline-oksijini ephuma kumzimba ongezantsi usiya entliziyweni. Ukuba oku, kunokubangela i-hypotension yomntu okhulelweyo kunye nokunciphisa ukuhamba kwegazi ukuya kwimveku engekazalwa.

Ukuba kwindawo ephezulu ngelixa uzilolonga ngexesha lokukhulelwa yenye inkxalabo. Ngokwe-American College of Obstetricians kunye neGynecologists, kuya kufuneka uphephe ukuba semqolo kangangoko kunokwenzeka. Xa usenza ii-Pilates okanye i-yoga zihamba, lungisa iimeko ukuze ufumane ixesha elingaphantsi komqolo wakho.

Ngemeko yentliziyo

Ukongeza, uGqr.Jessalynn Adam, MD, ugqirha oqinisekisiweyo webhodi ojolise kunyango lwezemidlalo kunye ne-Orthopedics kunye nokuBuyiselwa okuHlangeneyo kwiMercy, uthi abantu abanesifo sentliziyo esishukumisayo banokuba nengxaki yokuphefumla kwindawo yokuma, kwaye ke, akufuneki baxoke tyaba.

Nge-asidi ye-asidi okanye i-GERD

Njengoko i-GERD inokuchaphazela ukulala kwakho, inokubangela neempawu emva kokutya. "Ukulala phantsi emva kwesidlo esikhulu kunokuba negalelo kwi-asidi ye-asidi njengoko ivumela isisu ukuba siphinde singene kwisophagus," ucacisa uAdam.

Ukuba une-GERD, ucebisa ngokutya ukutya okuncinci kwaye uhlale uhleli nkqo ubuncinci imizuzu engama-30 emva kokutya. Ukuba ucwangcisa ukulala kwindawo ye-supine, uAdam ucebisa ukuba ungatyi kufutshane neeyure ezimbini ngaphambi kokulala ukunqanda ukuphinda ulale xa ulele.

Ukuthatha

Isikhundla se-supine yenye yeendlela eziqhelekileyo zokuphumla nokulala. Ikwayindawo edumileyo xa usenza umthambo othile ngexesha leyoga okanye iklasi yePilates.

Ukuba unesimo sempilo esiba mandundu xa ukule meko, kungcono ukuyiphepha okanye ukunciphisa ixesha olichitha emqolo.