Ngaba ngamanye amaxesha uvakalelwa kukuba umqolo wakho ongezantsi ugobile ngokungeyomfuneko, nto leyo eyenza isisu sakho sibonakale ngathi siphuma? Mhlawumbi yingakho uhlala ufumana iintlungu zomqolo. Oku kubizwa ngokuba yi-hyperlordosis ngokwezonyango. Kodwa ungakhathazeki, oku akusoloko kuyimeko enzima. Ingalungiswa ngokuma ngendlela efanelekileyo kunye nokuzilolonga okulula. Makhe sithethe ngale nto ngokweenkcukacha.
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Yintoni iHyperlordosis?
Ngamafutshane, i-Hyperlordosis yimeko apho inxalenye esezantsi yomqolo wethu, ummandla we-lumbar, igoba ngaphakathi ngaphezu kwesiqhelo. Iingqolo zethu ngokwendalo zigoba kancinci. Inceda umqolo ukuba ugobe kwaye uxhase ubunzima. Kodwa xa olu goba lugqithisile, iingxaki ziyaqala.
Cinga ngayo njengokutsalana. Eyona nto ibangela le meko kukungalingani kwemisipha . Oko kukuthi, xa izihlunu ezingaphambili emzimbeni wethu (isisu kunye nomphambili wamathanga) ziqinile kwaye zifinyela, izihlunu ezingasemva (umqolo kunye neempundu) ziba buthathaka. Oku kubangela ukuba umqolo ugobe ngaphakathi kwaye isisu siphume phambili. Oku kunokubangelwa kukungami kakuhle, ukuhlala ixesha elide kakhulu, kunye nobuthathaka bemisipha.
Le meko inokubangela iintlungu zomqolo , umngcipheko wokulimala komqolo, kwanobunzima bokuhamba. Kodwa eyona nto ilungileyo kukuba oku kungalingani kwemisipha kunokulungiswa ngokuzivocavoca okuchanekileyo.
Zeziphi iindlela zokuzilolonga ezinokunciphisa i-hyperlordosis?
Injongo yethu ephambili apha kukuqinisa izihlunu ezibuthathaka (isisu, amanqe) kunye nokolula nokukhulula izihlunu eziqinileyo (umqolo ongezantsi, ngaphambili kwamathanga). Ukuba wongeza ezi ziqhelo kwimisebenzi yakho yemihla ngemihla, uya kuziva umahluko.
1. Ukuchonga indlela echanekileyo yokuma
Kubalulekile ukuhlala uphilile imini yonke, kungekuphela nje ngexesha lokuzilolonga. Zama oku ukuze uqalise umkhwa.
- Inyathelo 1: Hlala kwisitulo esithe nkqo. Hlala phantsi uthinte iimpundu zakho ngasemva kwesitulo. Beka iinyawo zombini phantsi, uze usasaze ubunzima bakho ngokulinganayo emaqatheni akho.
- Inyathelo lesi-2: Yima ngokuthe nkqo kangangoko, ngokungathi uza kuchukumisa isilingi ngentloko yakho.
- Inyathelo lesi-3: Phumla kancinci uze uvumele umqolo wakho ongezantsi nophakathi uphumle esitulweni.
Oku kuya kukunika ukuqonda okuhle kwendlela yokuma ngokuthe nkqo ngaphandle kokugoba umqolo wakho. Ziqhelise oku izihlandlo ezininzi ngemini. Zama ukuma uthe nkqo ngolu hlobo nokuba umi.
2. Ukuguqa Umqolo Ukolula
Olu luqheliselo oluhle kakhulu lokuphumza izihlunu eziqinileyo kumqolo ongezantsi.
- Inyathelo 1: Guqa phantsi uze ubeke izandla zakho phantsi ngokobubanzi bamagxa.
- Inyathelo lesi-2: Goba umqolo wakho wonke uye phezulu, wehlise iimpundu zakho ziye phantsi, uze uzibambe imizuzwana emi-5.
- Inyathelo lesi-3: Thembela umva kancinci, usondeza iimpundu zakho kwizithende zakho kangangoko kunokwenzeka. Gcina izandla zakho zikwindawo ezikuyo, uze uthobe intloko yakho kancinci. Bamba le ndawo imizuzwana emi-5.
Yenza oku malunga nezihlandlo ezili-10 ngemini.
3. Ukolula idolo ukuya esifubeni
Ukolula izihlunu zemisipha kunye neempundu kwandisa inkxaso yomqolo.
- Inyathelo 1: Lala phantsi imilenze yakho ivuleke kakhulu.
- Inyathelo lesi-2: Goba umlenze omnye, bamba ezantsi kwedolo ngezandla zombini, uze uwutsale kancinci uye esifubeni sakho. Uza kuziva usolulekile emqolo wakho ongezantsi nakwiimpundu. Bamba imizuzwana emi-5 ukuya kweli-10.
- Inyathelo lesi-3: Yenza okufanayo nangomlenze omnye. Emva koko goba imilenze yomibini ngaxeshanye.
Yenza izihlandlo ezili-10 ngexesha, izihlandlo ezi-3 ngemini.
4. Ukuzilolonga ngeplanga (iplanga)
Oku kungabonakala kunzima kancinci, kodwa yenye yezona ndlela zibalaseleyo zokuqinisa izihlunu zomzimba wonke.
- Inyathelo 1: Lala phantsi ngobuso. Phakamisa umzimba wakho ngeengalo zakho ukuze iingqiniba zakho zibe phantsi kwamagxa akho.
- Inyathelo lesi-2: Qinisa izihlunu zesisu sakho uze uphakamise amaqatha akho phantsi. Zama ukugcina umzimba wakho wonke umile ngokuthe tye ukusuka emaqatheni ukuya emagxeni akho. Ukuba amaqatha akho avakala ngathi ayehla, zama ukuwaphakamisa.
- Inyathelo lesi-3: Bamba le ndawo imizuzwana engama-30 okanye ixesha elide kangangoko unako.
Ekuqaleni, ungakwenza oko malunga nemizuzwana eli-10, kodwa kwanele. Yandisa ixesha kancinci kancinci. Kwenze malunga namaxesha ama-5 ngemini.
5. Ukuzilolonga ngeempukane ezifileyo
Nangona eli gama lisenokuvakala lingaqhelekanga, olu luqheliselo oluhle lokuqinisa izihlunu zesisu sakho ngaphandle kokubeka naluphi na uxinzelelo emqolo wakho.
- Inyathelo 1: Lala phantsi. Gcina umqolo wakho ongezantsi ucinezelwe phantsi. Ukuba kukho ukuqina emagxeni akho, yikhulule.
- Inyathelo lesi-2: Phakamisa iingalo zombini zithe nkqo phezulu. Gcina iingqiniba zakho zithe nkqo.
- Inyathelo lesi-3: Phakamisa imilenze yomibini uze uyigobe nge-engile engama-90 degrees ukuze amadolo akho abe ngaphezulu kwezinqe zakho.
- Inyathelo lesi-4: Njengoko ukhupha umoya, yehlisa ingalo yakho yasekunene kunye nomlenze wasekhohlo. Kodwa ungawuchukumisi umhlaba.
- Inyathelo lesi-5: Njengoko uphefumla, buyela kwindawo yokuqala. Ngoku yenza okufanayo kwelinye icala (ingalo yasekhohlo nomlenze wasekunene).
Oku kunzima kancinci, ngoko ke kwenze kancinci ekuqaleni. Qala ngokuphindaphindwa kahlanu kwicala ngalinye. Wakuba ukwazile ukukwenza kakuhle ngaphandle kokuphakamisa umqolo wakho phantsi, yongeza inani lokuphindaphindwa ukuya kwi-10.
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Njengakweminye imithambo, kubalulekile ukuqala kancinci . Ekuqaleni, unokukwazi ukwenza ukuphindaphinda okumbalwa kuphela, okanye usenokungakwazi ukugoba umzimba wakho ngokufanelekileyo. Kulungile. Yakha kancinci kancinci ngokuhamba kwexesha. Le mithambo yenzelwe ukunciphisa iintlungu zomqolo, kungekhona ukuzinyusa. Ukuba uziva iintlungu okanye ukungakhululeki, yeka ukwenza umthambo okanye unciphise inani leempendulo.
| Imeko | Kwenziwe ntoni |
|---|---|
| Ukuba intlungu iyanda emva kokuzilolonga | Okokuqala, yeka ukuzilolonga uze uphumle. Ukusebenzisa i-ice pack kwindawo yentlungu kunokunceda. Ukuba intlungu iyaqhubeka, bona ugqirha wakho. |
| Ukuba awukwazi ukuwolula ngokupheleleyo umqolo wakho okanye ukuba umqolo wakho uziva "ubambekile" | Oku kungaba yinto engaphezulu nje kwengxaki yokuma komzimba. Ukuba ufumana iintlungu xa uzama ukulungisa umqolo wakho, bona ugqirha wakho ngokukhawuleza ukuze akunike icebiso. |
Umyalezo Wokuya Ekhaya
- I-Hyperlordosis kukugoba okugqithisileyo komqolo ongezantsi. Eyona nto ibangela oku kukungalingani kwemisipha.
- Le meko inokulawulwa rhoqo ngokuzivocavoca ngendlela efanelekileyo. Injongo mayibe kukuqinisa izihlunu zesisu ezibuthathaka kunye neempundu kunye nokolula izihlunu zomqolo kunye nethanga eziqinileyo.
- Xa uqala ukwenza umthambo, qala kancinci kancinci uze wonyuse kancinci kancinci ukuphindaphinda nokuqina kwawo. Yeka ukwenza umthambo ukuba uziva iintlungu.
- Ukuba intlungu yakho inzima, ihlala ihleli, okanye ukuba awukwazi ukulungisa umqolo wakho, musa ukucinga nto kwaye ngokuqinisekileyo bonana nogqirha ukuze akunike ingcebiso.
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