Ese umwana wawe ajyana igikapu kinini ku ishuri mu gitondo? Ibitabo, agasanduku k'ifunguro rya saa sita, icupa ry'amazi... Muri ibi byose, igikapu kiba kiremereye cyane, sibyo? Rero, niba iki gikapu kidakoreshejwe neza, gishobora guteza ibibazo atari ku mugongo no mu ijosi ry'abana bacu gusa, ahubwo no ku mubiri wabo wose. Uyu munsi, reka tuvuge ku bibazo bishobora guterwa n'iki gikapu cy'ishuri n'uburyo bwo kucyirinda.

Bigenda bite iyo ukoresheje isakoshi y'ishuri nabi?

Mu magambo make, iyo umufuka w'igikapu udakoreshejwe neza, bishobora gutera ibibazo by'umugongo, ndetse no gukomereka. Reka turebe uko bigenda:

• Gusubira inyuma no kunamira imbere: Tekereza, iyo uburemere bw'umufuka w'igikapu bwiyongereye, ubwo buremere busa n'aho burimo gukurura umwana inyuma. Hanyuma umwana ahita anamira imbere kugira ngo awuringanize. Iyo uhora unamira imbere gutya, hari amahirwe menshi yo kubabara mu ijosi, mu rutugu no mu mugongo . Ibi ni ikibazo umwana akora atabizi. Iyo imiterere nk'iyo idahwitse (ibibazo by'imiterere) ikomeje, ndetse n'imitsi karemano y'umugongo ishobora guhinduka.

• Gutwara igikapu ku rutugu rumwe: Hari abana batwara igikapu cyabo ku rutugu rumwe gusa. Cyangwa se batwara isakoshi yo gupakira. Ibi bituma uburemere buba ku ruhande rumwe, bityo bakagerageza kuringaniza uburemere ku rundi ruhande. Ibi bishobora gutera ububabare bwo hejuru no hepfo y'umugongo , ndetse no kubabara urutugu n'ijosi . Mu by'ukuri, bitera umuvuduko utari ngombwa ku mitsi yo ku ruhande rumwe rw'umubiri.

• Imishumi ikomeye kandi irekuye: Iyo imishumi iri ku gikapu irekuye cyane, ishobora gukata mu rutugu. Ibi bishobora gutera ibinya, kuribwa, ndetse rimwe na rimwe no kubura ibyiyumvo mu biganza no ku ntoki . Ibi biterwa nuko imishumi ishobora gukanda imitsi n'imitsi y'amaraso mu rutugu. Ibi byitwa "gukanda imitsi" mu buryo bw'ubuvuzi.

• Ingaruka zo kugwa ziyongera: Kwitwaza igikapu kiremereye bishobora gutuma umwana adakora neza. Ibi bishobora gutuma ashobora kugwa cyane cyane iyo azamuka ingazi cyangwa atwaye bisi . Tekereza gato, ndetse no kunyerera gato bishobora gutuma bigorana kugenzura umwana wawe ukoresheje uburemere bw'igikapu. Uko kugwa bishobora gutera imvune zikomeye, nko kuvunika.

• Kubangamira abandi no guteza akaga: Abana batwara amasakoshi manini rimwe na rimwe ntibamenya umwanya amasakoshi yabo afata. Rero iyo bahindukiye, cyangwa iyo bagenda ahantu hato (nk'ahantu hagati y'intebe muri bisi y'ishuri) , amasakoshi ashobora kugonga andi . Nanone, amasakoshi manini asigaye hasi ashobora gutsitaza abandi bana, kandi rimwe na rimwe isakoshi ishobora kugwa ku mwana . Iki nacyo ni ikintu tudatekerezaho na gato, si byo se?

Namenya nte ko hari ikibazo mu gikapu cyanjye?

Hari ibimenyetso bike ushobora kwitondera kugira ngo umenye niba isakoshi yawe igutera ikibazo. Itondere ibi bikurikira:

• Ese biragoye cyane kwambara no gukuramo isakoshi?
• Ese ugomba kunama imbere mugihe utwaye isakoshi?
• Ukunze kubabara umugongo ?
• Ese ukunze kugira ububabare mu bitugu no mu ijosi?
• Ese wumva ufite intege nke mu biganza byawe cyangwa mu ntoki zawe?

Niba ufite ibi bimenyetso, ugomba kugabanya uburemere bw'isakoshi yawe cyangwa ugahindura uburyo uyitwara. Niba ugifite ububabare bw'umugongo, ibinure mu maboko no mu maguru, cyangwa ukumva ufite intege nke, ni byiza kugana muganga kugira ngo akugire inama . Ushobora no gukenera ubufasha bw'inzobere mu by'umubiri.

None se, ni gute wahitamo isakoshi ikwiye?

Uzirikane ibi bintu kugira ngo uhitemo isakoshi izagufasha, ntabwo izaguteza akaga:

• Amasakoshi ni meza: Amasakoshi yo mu gikapu aruta amasakoshi yo mu bitugu cyangwa amasakoshi yo gutwara ibintu nk'ibitabo. Impamvu ni uko uburemere bw'isakoshi bukwirakwira ku mubiri wose. Imitsi ikomeye mu mubiri wacu, ni ukuvuga imitsi y'umugongo n'iy'inda, ni yo ishyigikira isakoshi.

• Witondere uburyo ikorwa:
• Imishumi miremire kandi ipfundikiye: Shaka igikapu gifite imishumi ibiri ipfundikiye neza inyura ku bitugu byombi. Uko imishumi ipfundikira ni ko birushaho kuba byiza . Muri ubu buryo, uburemere ntibuba buri ahantu hamwe, ahubwo bukwirakwira ku bitugu byose.
• Umukandara wo mu kibuno: Ni byiza guhitamo isakoshi ifite umukandara wo mu kibuno . Ibi bizakwirakwiza uburemere butava ku bitugu byawe gusa ahubwo bunagera mu kibuno, bigabanye umutwaro wo mu mugongo wawe.
• Ibice byinshi: Niba isakoshi ifite ibice byinshi, ishobora no gufasha mu gukwirakwiza uburemere. Biroroshye kandi kubika ibintu biremereye cyane hafi y'umubiri wawe.
• Igikapu cyoroheje: Iyo igikapu cyoroheje, biroroha kugenzura uburemere bw'ibintu witwaje. Hari amasakoshi amwe apima ibiro bike gusa iyo ari ubusa. Ayo masakoshi ntabwo ari meza na gato.

Nigute nkwiye gukoresha isakoshi?

Ni ngombwa cyane gukurikiza izi nama kugira ngo wirinde ububabare bw'umugongo n'ibindi bibazo.

Reka tugabanye uburemere bw'igikapu!

• Uko igikapu cyakozwe neza kose, uko uburemere bwacyo buba buke, ni ko umubiri wawe uba mwiza . Muri rusange, igikapu ntikigomba kurenza 10% kugeza 20% by'uburemere bw'umubiri wawe. Urugero, niba upima ibiro 50, igikapu cyawe ntikigomba kurenza ibiro 5 kugeza 10. Niba uri umwana muto, iki gipimo kigomba kuba gito kurushaho. Ushobora kugenzura uburemere bw'igikapu ukoresheje umunzani wo mu bwiherero mu rugo.
• Utagombye gutwara ibitabo mu gikapu cyawe umunsi wose,Koresha agasanduku k'ishuri kenshi . Kuramo ibitabo gusa igihe bikenewe. Byaba byiza kurushaho uramutse usize ibitabo udakeneye mu mukoro wo ku ishuri.
• Mu gihe upakira isakoshi yawe, shyira ibintu biremereye cyane hafi y'umugongo wawe . Ibyo bivuze ko imbere mu isakoshi, uyikore ku mugongo wawe.
• Ntugashyire ibintu byose mu gice kinini cy'umufuka. Koresha imifuka yo ku ruhande n'ibindi bice biri mu mufuka kugira ngo ugabanye uburemere .
• Niba isakoshi yawe iremereye cyane, fata ibitabo bike bitari iby'ingenzi ubijyane mu ntoki . Nubwo bishobora kugorana kubikora buri munsi, ni igisubizo cyiza ku minsi iremereye cyane.

Uku ni ko gutwara neza no gutwara isakoshi!

• Koresha imishumi yombi y'ibitugu . Imifuka itwarwa ku rutugu rumwe, ku gituza, cyangwa ikoresheje umushumi umwe gusa ishobora gushyira imitsi mu muvuduko utari ngombwa. Bishobora kandi gutera ubusumbane.
• Fata imishumi kugira ngo ishashi ifatanye neza n'umubiri wawe . Niba imishumi irekuye kandi ishashi iramanika, umugongo wawe uba urimo umuvuduko mwinshi. Ishashi igomba gukwirakwira neza hagati mu mugongo wawe , ntigomba kumanika ku matako yawe.
• Ibikomere by'umugongo bishobora kwirindwa ahanini no guterura isakoshi neza . Kimwe n'ikintu icyo ari cyo cyose kiremereye, pfukama amavi yawe, komeza umugongo wawe ugororotse, kandi ufate isakoshi n'amaboko yombi ku bitugu byawe . Kunama utunguranye kugira ngo uterure bishobora kwangiza umugongo wawe cyane.

Ese ni ngombwa gukomeza umutima wacu?

Yego, ni ingenzi cyane! Bumwe mu buryo bwiza bwo kwirinda ibibazo by'umugongo ni ugukomeza imitsi yo mu gituza cyawe ifasha umubiri wawe kuguma uhamye, cyane cyane imitsi yo hasi y'umugongo n'iy'inda . Iyo iyi mitsi ikomeye, umugongo wawe uzaba ufite ubufasha bwinshi bwo gushyigikira uburemere bw'umufuka w'igikapu. Imyitozo y'ibanze mu myitozo ngororamubiri, Pilates, na yoga ni ingirakamaro cyane kuri ibi. Ibi byongera imbaraga z'imbere mu mubiri wawe. Ni byiza gutangiza ubwo bwoko bw'imyitozo ngororamubiri mu buryo bukwiriye abana.

None se, ni ibihe bintu by'ingenzi twize uyu munsi? (Ubutumwa bwo kujyana mu rugo)

Rero, ni ngombwa cyane kwibuka izi ngingo kugira ngo isakoshi y'ishuri y'umwana wawe ibe inshuti ye magara, aho kuyibangamira.

• Witondere uburemere bw'agakapu: ntibugomba kurenza 10% kugeza 15% by'uburemere bw'umwana. (Hari ahantu havuga 20%, ariko ku bana bato ibyo bishobora gusa nkaho ari byinshi, reka dutekereze kuri 15% nk'urugero ntarengwa).
• Hitamo isakoshi ikwiye: Hitamo isakoshi yoroheje ifite imishumi minini kandi ipfundikiye, umukandara wo mu rukenyerero (ni byiza niba uyifite), n'ibice byinshi.
• Koresha neza:Ambara imishumi yombi, uyishyire hafi y'umubiri wawe, hanyuma ushyire ibintu biremereye cyane hafi y'umugongo wawe. Mu gihe uzamuye uvuye hasi, pfukama utere hejuru.
• Tega amatwi umubiri w'umwana wawe: Niba umwana wawe yinubira ububabare bw'umugongo, ububabare bw'ijosi, cyangwa ibinure mu ntoki ze, ntubyirengagize. Musuzumishe ako kanya.
• Komera: Menyesha umwana wawe imyitozo ngororamubiri n'imikino ikomeza imitsi yo mu nda.

Wibuke ko niba wita kuri ibi bintu ukiri muto, ushobora kwirinda ibibazo byinshi by'igihe kirekire nko kubabara umugongo no kubabara ijosi nukura. Ndizera ko izi nama zizagufasha wowe n'umwana wawe kubaho neza ufite umugongo muzima!

Amasakoshi y'ishuri, ububabare bw'umugongo, ubuzima bw'abana, umutekano w'ibikapu by'umugongo, umugongo, imiterere ikwiye, abana b'ishuri