Upper Cross Syndrome

Umxholo

• Yintoni unobangela?
• Ziintoni iimpawu?
• Izinketho zonyango
• Ukhathalelo lweChiropractic
• Ulungiso lwenyama
• Imithambo
• Ukulala phantsi kwemithambo
• Ukuhlala phantsi umthambo
• Kufunyaniswa njani?
• Imbonakalo

Ushwankathelo

Isifo sokuwela esingaphezulu (i-UCS) senzeka xa izihlunu ezisentanyeni, emagxeni, nasesifubeni zikhubazeka, zihlala zibangelwa kukuma kakubi.

Imisipha echaphazeleka kakhulu yile trapezius ephezulu kunye nelevator scapula, eyimisipha yangasemva yamagxa nentamo. Okokuqala, baba noxinzelelo olukhulu kwaye basebenze kakhulu. Emva koko, izihlunu ezingaphambi kwesifuba, ezibizwa ngokuba ziipectoralis ezinkulu nezincinci, ziyaqina kwaye zifinyezwe.

Xa ezi zihlunu zisebenza ngaphezulu, izihlunu zokubala ezingqonge zisetyenzisiwe kwaye zibuthathaka. Imisipha engasebenziyo kunye nezihlunu ezingasebenziyo zinokudibana, zibangele ukuba imeko ye-X ikhule.

Yintoni unobangela?

Uninzi lweziganeko ze-UCS zivela ngenxa yokuma okungalunganga okuqhubekayo. Ngokukodwa, ukuma okanye ukuhlala ixesha elide intloko iqhubele phambili.

Abantu bahlala besamkela esi sikhundla xa:

• kufundwa
• bukele i-TV
• ukuqhuba ibhayisekile
• ukuqhuba
• usebenzisa ilaptop, ikhompyuter, okanye i-smartphone

Kwimeko encinci yamatyala, i-UCS inokukhula njengesiphumo sokuzalwa okanye ukonzakala.

Ziintoni iimpawu?

Abantu abane-UCS babonisa ukugoba, amagxa ajikeleziweyo kunye nentamo egobileyo. Izihlunu ezikhubazekileyo zibeka uxinzelelo kumalungu angqonge, amathambo, izihlunu kunye nemisipha. Oku kubangela uninzi lwabantu ukuba lube neempawu ezinje:

• intlungu yentamo
• intloko ebuhlungu
• ubuthathaka phambi kwentamo
• ubunzima emva kwentamo
• iintlungu kumqolo ophezulu nasemagxeni
• ukuqina kunye neentlungu esifubeni
• iintlungu zomhlathi
• ukudinwa
• iintlungu ezisezantsi
• unengxaki ngokuhlala ufunda okanye ubukele iTV
• ingxaki yokuqhuba ixesha elide
• intshukumo ethintelweyo entanyeni nasemagxeni
• iintlungu kunye nokuncipha kokuhamba kwiimbambo
• iintlungu, ukuba ndindisholo, kunye nokubetha ezingalweni eziphezulu

Izinketho zonyango

Ukhetho lonyango lwe-UCS kukhathalelo lwe-chiropractic, unyango lomzimba kunye nokuzilolonga. Ngokwesiqhelo ukudityaniswa kwazo zontathu kuyacetyiswa.

Ukhathalelo lweChiropractic

Izihlunu ezixineneyo kunye nokungahambi kakuhle okuvelisa i-UCS kunokubangela ukuba amalungu akho angalunganga. Uhlengahlengiso lwe-chiropractic evela kugqirha onelayisensi unokunceda ukulungelelanisa la malungu. Oku kunokunyusa uluhlu lokuhamba kwiindawo ezichaphazelekayo. Uhlengahlengiso kaninzi solula kwaye luphucula izihlunu ezifutshane.

Ulungiso lwenyama

Ingcali yonyango isebenzisa indibaniselwano yeendlela. Okokuqala, banikezela ngemfundo kunye neengcebiso ezinxulumene nemeko yakho, ezinje ngokuba kutheni yenzekile kwaye ungayithintela njani kwixesha elizayo. Baza kubonisa kwaye baziqhelanise nokuzilolonga kunye nawe ekuya kufuneka uqhubeke ekhaya. Basebenzisa unyango olululo, apho basebenzisa izandla zabo ukunciphisa iintlungu kunye nokuqina kunye nokukhuthaza ukuhamba okungcono komzimba.

Imithambo

Ukulala phantsi kwemithambo

1. Beka isicaba phantsi ngomqamelo otyebileyo obekwe malunga nesithathu sendlela unyuse umqolo wakho ngokulungelelana nomqolo wakho.
2. Vumela iingalo kunye namagxa akho aqengqele kwaye imilenze yakho ivuleke kwindawo yendalo.
3. Intloko yakho kufuneka ingathathi hlangothi kwaye ingaziva yolule okanye icinezelekile. Ukuba kuyenzeka, sebenzisa umqamelo wenkxaso.
4. Hlala kwesi sikhundla imizuzu eli-10 ukuya kwengama-15 kwaye uphinde lo msebenzi kaninzi ngemini.

Ukuhlala phantsi umthambo

1. Hlala umqolo wakho uthe tye, beka iinyawo zakho ethe tyaba phantsi kwaye uguqe ngamadolo.
2. Beka iintende zezandla phantsi phantsi emva kwethanga lakho kwaye ujikeleze amagxa akho ngasemva nangaphantsi.
3. Hlala kule ndawo imizuzu emi-3 ukuya kwezi-5 uze uphinde umthambo kaninzi kangangoko unako imini yonke.

Kufunyaniswa njani?

I-UCS ineempawu ezininzi zokuchonga eziza kwamkelwa ngugqirha wakho. Oku kubandakanya:

• intloko ihlala ikwindawo engaphambili
• umqolo ugobele ngaphakathi entanyeni
• umqolo ujikeleza ngaphandle kumqolo ongaphezulu nasemagxeni
• ukujikeleza, ukujikeleza, okanye ukuphakama kwamagxa
• indawo ebonakalayo yegxalaba elihleli ngaphandle endaweni yokubeka iflethi

Ukuba ezi mpawu zomzimba zikhona kwaye ufumana iimpawu ze-UCS, ugqirha wakho uya kuyifumana imeko.

Imbonakalo

I-UCS ihlala iyimeko enokuthintelwa. Ukuziqhelanisa nokuma ngendlela efanelekileyo kubaluleke kakhulu ekuthinteleni nasekunyangeni imeko. Qaphela indlela omi ngayo kwaye uyilungise ukuba ufumanisa ukuba uthatha indawo engalunganga.

Iimpawu ze-UCS zihlala zikhululwa okanye zipheliswe ngokupheleleyo ngonyango. Abanye abantu baya kuqhubeka nokubandezeleka ngale meko rhoqo ebomini babo, kodwa oku kuhlala kungenxa yokuba bengalandeli isicwangciso sabo sokuzilolonga okanye banike ingqalelo imeko yabo mihla le.

Xa izicwangciso zonyango ezizodwa ze-UCS zilandelwa ngokuchanekileyo, yimeko elawulwa ngokupheleleyo.