Ngamanye amaxesha xa sijonga esipilini, okanye xa umntu esixelela, sicinga, "Wow, umqolo wam ubonakala ugobile kancinci, akunjalo?" Kuba sichitha imini yonke sisebenza phambi kwekhompyutha, okanye kuba sihlala sigobile phezu kweefowuni zethu, amahlombe ethu anokuza ngaphambili kwaye umqolo wethu ongasentla unokubonakala ugobile. Oku sikubiza ngokwezonyango ngokuba yi-kyphosis. Ngolwimi oluqhelekileyo, sikwabiza ngokuba yi-"hunchback." Oku kunokubangela intlungu yomqolo , ukungonwabi, kunye nobunzima bokuphefumla kwabanye abantu. Ke namhlanje, masithethe ngezinye iindlela ezilula esinokuzenza ekhaya ukulawula le meko.
Yintoni kanye kanye iKyphosis?
Ngamafutshane, i-kyphosis yimeko apho inxalenye ephezulu yomqolo wethu, umqolo wesifuba, igoba phambili ngaphezu kwesiqhelo. Oku kubangela ukubonakala okugobileyo.
Kodwa kufuneka ukwazi oku. Imiqolo yethu ngokwendalo inemiqolo embalwa emincinci. Ezo miqolo zibalulekile kwimpilo yomqolo wethu. Kodwa kwi-kyphosis, le miqolo ingaphezulu iba ngaphezu kwesiqhelo. Isizathu esiphambili soku kukungami kakuhle . Xa sigoba phambili kwindawo enye kangangeeyure, izihlunu zethu zesifuba ziyaqina kwaye izihlunu zethu zangasemva ziyabuthathaka. Ngokuhamba kwexesha, oku kunokuba yindlela ehlala ihleli.
Eyona nto ibalulekileyo kukuba i-postural kyphosis, imeko ebangelwa kukungami kakuhle komzimba, inokulungiswa phantse ngokupheleleyo ngokuzilolonga ngokufanelekileyo kunye nokuzilolonga ngendlela efanelekileyo yomzimba.
Ukuzilolonga ukunceda ukuphucula ukuma komzimba
Eyona njongo iphambili yale mithambo kukuqinisa nokolula izihlunu emqolo, emagxeni, nasesifubeni, okwenza kube lula ukugcina ukuma okufanelekileyo. Le mithambo isebenza njengesixhaso sendalo somqolo wethu.
Masibone ukuba zeziphi ezi. Awudingi zixhobo zinkulu ukuze wenze ezi zinto.
| Ukuzilolonga | Nantsi indlela yokwenza oku | Kaninzi kangaphi? |
|---|---|---|
| Ukujonga indlela ome ngayo xa ulele phantsi | 1. Lala ujonge phantsi okanye kwi-mat. Imilenze ihlukanisiwe, izandla zisesiswini sakho. 2. Khulula amahlombe akho uze uwavumele acinezeleke emhlabeni. 3. Ngoku kancinci sondeza izithende zakho emacaleni uze ugobe amadolo akho. Beka izandla zakho phantsi emacaleni akho. 4. Kule ndawo, zama ukuva umqolo wakho wonke, ukuya phezulu emagxeni akho, uchukumisa umgangatho. Le yindlela yendalo nesempilweni yomqolo wakho. | Izihlandlo ezininzi ngemini, ukuze uzikhumbuze ngesimo esifanelekileyo somzimba. |
| Ukuphakamisa iingalo | 1. Yima nkqo uze ubeke izandla zakho emacaleni akho (iintende zakho zijike ngaphakathi). 2. Ngoku goba iingalo zakho kwiingqiniba uze uzibeke kumgangatho wamagxa. Njengepali yegoli. Bamba imizuzwana emi-5 ukuya kweli-10. 3. Ngoku phakamisa iingalo zombini ziphakame kangangoko unako ngendlela efanayo. Bamba imizuzwana emi-5 ukuya kweli-10 uze uzithobe kancinci. | Ukuphindaphinda okuli-10, amaxesha ama-2-3 ngemini. |
| Ukucinezela iBlade yamahlombe | 1. Yima nkqo okanye uhlale esitulweni, amahlombe akho ebuyele umva. 2. Ngoku sondeza iincakuba ezimbini zamagxa ngasemva kangangoko unako uze uziqinise. Njengokungathi ucinezela ipensile phakathi kwazo. 3. Bamba imizuzwana emi-5 ukuya kweli-10, uze uphumle. | Izihlandlo ezi-3-5 nganye, izihlandlo ezi-2 ngemini. |
| Ukuphusha usenyuka | 1. Lala phantsi uze ubeke izandla zakho zahlulwe kancinci emagxeni akho. 2. Gcina imilenze yakho nomqolo wakho uthe tye, phakamisa umzimba wakho phezulu. (Ukuba kunzima, ungakwenza oko ngamadolo akho phantsi). 3. Yehlisa umzimba wakho ubuyele ezantsi kancinci nangokulawula. 4. Indlela eyahlukileyo: Ukuba kunzima ukuyenza phantsi, yenza lo mthambo ume ngenyawo izandla zakho ziseludongeni okanye etafileni eqinileyo. | Kangangoko kunokwenzeka, kanye okanye kabini ngemini. |
| Ukolulwa kwebhendi yokuchasana | 1. Fumana ibhendi yokumelana , onokuyithenga kwivenkile yeempahla zemidlalo. 2. Bamba ibhendi macala omabini uze wolule iingalo zakho phambili. 3. Ngoku sebenzisa amandla amagxa akho ukutsala ibhendi emacaleni. Bamba imizuzwana emi-5 ukuya kweli-10 uze uyikhulule kancinci. | Izihlandlo ezi-3-5 nganye, izihlandlo ezi-2-3 ngemini. |
Zikhathalele ezi zinto.
Eyona nto ibalulekileyo ekufuneka uyikhumbule xa uqala naluphi na umthambo kukuqala kancinci . Kwiintsuku zokuqala, unokukwazi ukwenza umthambo omnye kube kanye okanye kabini kuphela. Kulungile. Kancinci kancinci, yongeza inani lokuphindaphinda imihla ngemihla. Ungaze uzinyanzele ukuba wenze umthambo, ungaze uzinyanzele ukuba ufikelele kwinqanaba lokuba uzive ubuhlungu.
Ukuba uziva uqinile, uziva uqaqanjelwe, okanye intlungu enzima xa uzama ukulungisa umqolo wakho, isenokuba yinto engaphezulu nje kwengxaki yokuma. Kwimeko enjalo, ngokuqinisekileyo bonana nogqirha wakho ngaphandle kokuchitha ixesha.
Ezinye iimeko ze-kyphosis zinokubangelwa kukwaluphala, izifo zamathambo ezifana ne-osteoporosis, okanye ezinye izizathu zesakhiwo. Kwiimeko ezinjalo, unyango lomzimba okanye olunye unyango lunokufuneka. Ke ngoko, ukuba kukho amathandabuzo okanye intlungu inzima, kububulumko ukufuna ingcebiso kagqirha.
Umyalezo Wokuya Ekhaya
- I-Kyphosis, okanye 'i-hunchback', kukugoba okungaqhelekanga komqolo ongasentla. Eyona nto ibangela oku kukungami kakuhle komzimba.
- Intlungu yomqolo ebangelwa kukungami kakuhle komzimba inokulawulwa kakhulu ngokuzilolonga ngokufanelekileyo.
- Ezi ziqhelo zikhankanyiweyo apha ziya kuqinisa izihlunu emqolo, emagxeni, nasesifubeni kwaye zikuncede uhlale umile kakuhle.
- Qala kancinci xa uqala umthambo. Mamela umzimba wakho. Yeka ngoko nangoko ukuba uziva iintlungu.
- Ukuba ufumana iintlungu eziqatha okanye ukuqina xa ulungisa umqolo wakho, qiniseka ukuba uqhagamshelana nogqirha wakho ukuze akunike iingcebiso.
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