Olona qeqesho luPhezulu luPhezulu lwePain ukunciphisa uxinzelelo

Umxholo

• Utshintsho kwindlela yokuphila ye-7 yokunciphisa iintlungu ezibuya
• Fumana imassage.
• Phinda usebenzise indawo yakho yokusebenza.
• Isicatshulwa siqwalaselwe.
• Misela inkqubo yokwenza umthambo.
• Ukulala ngobulumko.
• Zama ukuba uxinzelelo kancinci.
• Qalisa ukubheqa isikhephe.
• Ukuzivocavoca okungaphezulu kwePain-Back kunye nokuNweba
• 1. Yomeleza amagxa akho egxalaba.
• 2. Yolula iipecs zakho.
• 3. Yomeleza yakho trapezius.
• 4. Yolula indawo yakho enesingqala.
• Uphengululo lwe

Phantse wonke umntu uthethile la magama ngexesha elinye okanye elinye: "Ndiphatha yonke into emagxeni am." "Umqolo wam wangaphezulu uqinile." "Ndifuna imassage." Ngethamsanqa, ngokungafaniyo neentlungu ezisezantsi, iintlungu ezisezantsi azifane zibekho kwaye ngokubanzi azinxulumene neengxaki zokudibanisa okanye zediski, utshilo u-Elizabeth Manejias, MD, ugqirha womzimba oqinisekisiweyo webhodi kwiSibhedlele soNyango olukhethekileyo kwisiXeko saseNew York.

Ngokuphindaphindiweyo kunokuba kunjalo, iintlungu ezibuhlungu ezingaphezulu zehla kwi-inflammation yemisipha kunye nezicubu ezixhamlayo entanyeni yakho, emagxeni, nangaphezulu, uthi uDkt Manejias. "Xa ukungahambi kakuhle kunye nobuthathaka bezihlunu zokuzinzisa kwegxala kunye nomqolo ongaphezulu zikhona, izihlunu ziyakwazi ukunyanzeliswa ngokugqithisileyo, okukhokelela ekuphuhliseni intlungu ye-myofascial."

Nalu ulungiselelo lwakho lokuyilungisa-kunye nolona hlobo lubalaseleyo lokuqaqanjelwa ziintlungu nasemva kokuzolula kulongezo lwakho lokuzilolonga.

Utshintsho kwindlela yokuphila ye-7 yokunciphisa iintlungu ezibuya

Ewe, into oyenzayo xa ungasebenziyo inokwenza umahluko omkhulu. Cinga ngolu tshintsho lomkhwa wokuphucula iintlungu ezisezantsi.

Fumana imassage.

Ithuku lakho lokuthomalalisa njengendlela yokuphelisa iintlungu ezingaphezulu kumqolo: I-massages-nokuba ivela kwingcali okanye i-foam roller-inokunceda ukunciphisa iintlungu kwizicubu ezidibeneyo, ezibizwa ngokuba yi-fascia, ezijikeleza zonke izihlunu. Ukukhululwa kwenqaku le-Trigger, ngonyango kubandakanya i-acupressure kunye ne-acupuncture, nako kunokunceda, utshilo uGqirha Manejias. (Idibeneyo: Kutheni kufuneka uzame i-Acupuncture-Nokuba awudingi Ukuhlangulwa Kwintlungu)

Phinda usebenzise indawo yakho yokusebenza.

Olunye uphononongo lweAmerican Osteopathic Association (AOA) lufumanise ukuba abasebenzi abathathu kwaba ofisini baye bafumana iintlungu ezinxulumene nomsebenzi kwiinyanga ezi-6 ezidlulileyo, kubandakanya iintlungu zamagxa kunye neentlungu ezisezantsi nezingasentla. Ukuthintela zontathu ezi zinto, i-AOA incoma ukubeka isikrini sekhompyuter yakho ukuze umphezulu waso uhambelane namehlo akho kwaye uthambekele phezulu kancinci, kwaye uhleli ubuncinci beenyawo ezinesiqingatha kude nayo. (Kuya kufuneka uhambise amehlo kuphela, hayi intloko, xa usebenza kwikhompyuter yakho.) Kananjalo, iingqiniba zakho mazibe semacaleni akho kunye neengalo zakho ezingqamene nomgangatho ukuthintela ukukrwitshwa kwegxalaba. Nanini na xa ubambekile kumnxeba wenkomfa, uGqr. Manejias ucebisa ukuba umamele ngesixhobo esingenazandla. Ukucofa ifowuni phakathi kwentloko kunye negxalaba lakho kunokusebenza kakhulu kwaye kuqinise izihlunu zamagxa akho. (Psst...i-headphones ezingenacingo, kubandakanywa ukuhamba kwakho ukuya kwisibini sokubaleka okanye iperi yakho yokucima ingxolo, inokukunceda.)

Isicatshulwa siqwalaselwe.

Ubeka uxinzelelo lweepawundi ezingama-60 kumqolo wakho wangaphezulu ngalo lonke ixesha ujonga phantsi kwifowuni yakho (kwaye ugobe intamo yakho ukuya kwi-angle ye-60-degree), ngokophando oluvela kwiNew York Spine Surgery and Rehabilitation Medicine. Loo nto ifana nokuba nomfundi webanga lesibini ojinga entanyeni yakho. Yima nkqo xa uthumela imiyalezo! Xa unciphisa intloko yakho phantsi, ubunzima obuncinci oza kubeka kwiimisipha kunye nezicubu ezinxulumene nentamo yakho, amahlombe kunye nomqolo ongaphezulu. (Eyeleleneyo: Ndiyiphucule indlela yam yokuma ngeentsuku ezingama-30-Nantsi indlela onokuthi ngayo)

Misela inkqubo yokwenza umthambo.

Ukuzivocavoca rhoqo kunokunceda ukugcina amandla afanelekileyo kunye nokuguquguquka komqolo ongaphezulu ukongeza kwimithambo ekujoliswe kuyo ngaphambili, utshilo uGqirha Manejias. "Inkqubo efana neePilates inokunceda ekwakheni izihlunu ezizinzileyo kunye namandla angundoqo." Oku kunokuhamba ngendlela ekuthinteleni iintlungu ezisezantsi.

Ukulala ngobulumko.

"Ukugcina ulungelelwaniso lomqolo ongathathi hlangothi ebusuku kubalulekile ukuze kuthintelwe ukulala kwindawo egxininisa kumalungu kunye nemisipha ejikelezileyo, utshilo. Ulungelelwaniso oluphakathi luvumela iigophe ezintathu ezithambileyo onazo kumqolo wakho. Ukuba ulele ecaleni, khumbula ukuba umqolo wakho kufuneka uhlale kumgca othe tye ubusuku bonke, utshilo. Ukuba umcamelo wakho uphakamisa intloko okanye i-mattress yakho ivumela ukuba i-hips yakho iguqe, lixesha lokuyibuyisela. (Jonga eyona miqamelo ilungileyo kulo lonke uhlobo lokulala.)

Zama ukuba uxinzelelo kancinci.

Uxinzelelo kunye noxinzelelo kulawulo kubalulekile ekunciphiseni uxinzelelo lwezihlunu kunye neentlungu, utshilo uGqirha Manejias. "Izinto ezinje ngokulamla, ukuphefumla okunzulu, i-tai chi, kunye neendlela zeyoga ezinokunceda ekunciphiseni uxinzelelo kunye nokukhuthaza ukuqonda komzimba, ukwenzela ukuthintela ukungasebenzi kakuhle kwemisipha kunye nemikhwa."

Qalisa ukubheqa isikhephe.

Umthambo wokubheqa, nokuba usebenzisa umatshini wentambo, ibhendi yokumelana, okanye umbhexeshi wokwenene, kufuneka ibe yinxalenye yenkqubo yokuzilolonga, utshilo. Ukurola yenye yezona mithambo iphambili yeentlungu zangasemva kuba yomeleza iilati zakho kunye nezihlunu ze-trapezius. (Eyeleleneyo: Imizuzu engama-20 iyonke yokuRowulwa koMzimba)

Ukuzivocavoca okungaphezulu kwePain-Back kunye nokuNweba

Yomeleza kwaye wolule le mimandla ukuphucula ukuma kwakho kunye nokukhulula izihlunu eziqinileyo, ezixineneyo.

1. Yomeleza amagxa akho egxalaba.

Amagxa ehlombe (aka scapulas) ahamba kunye neembambo zakho kwaye athembele kwizihlunu ezijikelezileyo ukwenza oko kakuhle kwaye ngaphandle kwentlungu, utsho uDkt Manejias. Ke ukuba iintshukumo zamagxa zenza umqolo wakho ube buhlungu, unokuxhamla kwimithambo ephezulu yeentlungu eziqinisa ezo zihlunu. Ngelixa uhleli, cudisa amagxa akho kunye. Bamba imizuzwana emihlanu ukuya kwe-10, kwaye uphinde kabini ukuya kathathu ngosuku. Easy peasy. (PS Ezi mvavanyo ziya kulinganisa ubhetyebhetye ukusuka entloko kuye eluzwaneni.)

2. Yolula iipecs zakho.

Ukuba unomqolo oqinileyo, uya kuba nesifuba esiqinileyo, utshilo. Yima ekoneni ubambe iingalo zakho eludongeni ngalunye ngentla kancinane kwentloko yakho. Sondela kufutshane nodonga ude uve ngathi wolule kancinci esifubeni sakho. Bamba imizuzwana eyi-15 kwaye uphinde kathathu. Yenza oku-kunye nazo zonke ezi zivivinyo eziphezulu zentlungu-inxalenye eqhelekileyo yendlela yakho yokuzilolonga (kwaye uzive ukhululekile ukutsiba ezi ziluleko ezinobungozi okanye ezingasebenziyo).

3. Yomeleza yakho trapezius.

I-trapezius isuka kwisiseko sekhanda lakho ngamagxa akho kunye nomqolo wakho ophakathi, ngoko ke nabuphi na ubuthathaka kuyo bunokubangela intlungu ebanzi, kuchaza uDkt Manejas. Ukomeleza, zama le mithambo ingasentla yentlungu: lala phantsi esiswini sakho, kwaye wandise iingalo zakho ziye ngqo emacaleni akho ngengqiniba yakho ithe tye kwaye oobhontsi bejongise phezulu. Cofa amagxa akho kunye ukuze uphakamise iingalo zakho phantsi. Misa phezulu kwisindululo, uze wehlise umva ngokucothayo. Yimpendulo enye. Gcwalisa iiseti ezintathu ze-15 reps.

4. Yolula indawo yakho enesingqala.

Ummandla we-thoracic womqolo wakho uhlala kwisifuba ukuphakama kwaye udibanise kwiimbambo zakho-kwaye kunqabile ukuba wolule. Ngelixa uhleli izandla zakho ziqhotyoshelwe emva kwentloko yakho, ngobunono uphakamise umqolo wakho wangaphezulu kwaye ujonge phezulu eluphahleni. Phinda amatyeli ali-10, amatyeli aliqela ngemini, utshilo uGqirha Manejias. Kulula ukugqiba eofisini, ebhedini, okanye phakathi kokuzilolonga. (Phezulu Okulandelayo: Eyona Yoga ibalaseleyo ekuphuculeni ukuguquguquka ngasemva)

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