Ingabe umhlane wakho ugobile kakhulu? (Hyperlordosis) Ake sithole ukuthi yini ngempela ebangela lokhu kanye nokuzivocavoca ngakho!

Ingabe ngezinye izikhathi uzizwa sengathi umhlane wakho ongezansi ugobile ngokungadingekile, okwenza isisu sakho sibonakale sengathi siphuma? Mhlawumbe yingakho uvame ukuthola ubuhlungu emhlane. Yilokhu esikubiza ngokwezokwelapha ngokuthi i-hyperlordosis. Kodwa ungakhathazeki, lokhu ngokuvamile akuyona inkinga enkulu. Kungalungiswa ngokuma kahle kanye nokuzivocavoca okulula. Ake sixoxe ngalokhu ngokuningiliziwe.

Kuyini i-Hyperlordosis?

Kalula nje, i-Hyperlordosis yisimo lapho ingxenye engezansi yomgogodla wethu, isifunda se-lumbar, igoba ngaphakathi kakhulu kunokujwayelekile. Imisipha yethu ngokwemvelo inogoba kancane. Kuyasiza umgogodla ukuthi uguquguquke futhi usekele isisindo. Kodwa lapho logoba uba ngokweqile, kuqala izinkinga.

Cabanga ngakho njengokudonsana. Imbangela enkulu yalesi simo ukungalingani kwemisipha . Okusho ukuthi, lapho imisipha engaphambili komzimba wethu (isisu kanye nengaphambili lamathanga) iqinile futhi ifinyela, imisipha engemuva (emhlane kanye nezinqe) iba buthakathaka. Lokhu kubangela ukuthi umgogodla ugobe ngaphakathi kanye nesisu siphumele phambili. Lokhu kungabangelwa ukuma kabi, ukuhlala isikhathi eside kakhulu, kanye nobuthakathaka bemisipha.

Yimiphi imikhuba enganciphisa i-hyperlordosis?

Umgomo wethu oyinhloko lapha ukuqinisa imisipha ebuthakathaka (izisu, izinqe) kanye nokwelula nokukhulula imisipha eqinile (ezansi umhlane, ngaphambili kwamathanga). Uma ungeza lezi zivivinyo emisebenzini yakho yansuku zonke, uzozwa umehluko.

1. Ukuthola ukuma okufanele

Kubalulekile ukugcina ukuma okuhle usuku lonke, hhayi nje ngesikhathi sokuzivocavoca. Zama lokhu ukuze uqale umkhuba.

• Isinyathelo 1: Hlala esihlalweni esiqondile. Hlala phansi izinqe zakho zithinta ngemuva kwesihlalo. Beka izinyawo zombili phansi, bese usabalalisa isisindo sakho ngokulinganayo ezinqeni zakho.
• Isinyathelo sesi-2: Yima uqonde ngangokunokwenzeka, njengokungathi uzothinta uphahla ngekhanda lakho.
• Isinyathelo 3: Manje phumula kancane bese uvumela umhlane wakho ongezansi nophakathi uphumule esihlalweni.

Lokhu kuzokunikeza ukuqonda okuhle kokuthi ungama kanjani uqonde ngaphandle kokugoba umhlane wakho. Zijwayeze lokhu izikhathi eziningana ngosuku. Zama ukuma uqonde kanjena noma umile.

2. Ukuguqa Umhlane Wokwelula

Lokhu kuwukuzivocavoca okuhle kakhulu kokuphumuza imisipha eqinile emhlane ongezansi.

• Isinyathelo 1: Guqa phansi bese ubeka izandla zakho phansi ububanzi bamahlombe.
• Isinyathelo sesi-2: Goba wonke umgogodla wakho phezulu, wehlise izinqe zakho phansi, bese ubamba imizuzwana emi-5.
• Isinyathelo sesi-3: Yehla kancane kancane emuva, ulethe izinqe zakho eduze kwezithende zakho ngangokunokwenzeka. Gcina izandla zakho lapho zikhona, bese wehlisa ikhanda lakho kancane. Bamba lesi simo imizuzwana emi-5.

Yenza lokhu cishe izikhathi eziyi-10 ngosuku.

3. Ukunwebeka edolweni kuya esifubeni

Ukwelula imisipha yemisipha yemisipha kanye nezinqe kwandisa ukwesekwa komhlane.

• Isinyathelo 1: Lala phansi imilenze yakho ivuleke kakhulu.
• Isinyathelo sesi-2: Goba umlenze owodwa, bamba phansi kwedolo ngezandla zombili, bese uwudonsela kancane kancane esifubeni sakho. Uzozwa ukwelula emhlane wakho ongezansi nasemaqakaleni. Bamba imizuzwana emi-5-10.
• Isinyathelo 3: Yenza okufanayo ngomunye umlenze. Bese ugoba imilenze yomibili ngesikhathi esisodwa.

Kwenze izikhathi eziyi-10 ngesikhathi, kathathu ngosuku.

4. Ukuzivocavoca ngeplanga (iplanga)

Lokhu kungase kubonakale kunzima kancane, kodwa kungenye yezivivinyo ezinhle kakhulu zokuqinisa imisipha yomzimba wonke.

• Isinyathelo 1: Lala phansi ubheke phansi. Phakamisa umzimba wakho phezu kwezingalo zakho ukuze izindololwane zakho zibe ngaphansi kwamahlombe akho.
• Isinyathelo sesi-2: Qinisa imisipha yesisu sakho bese uphakamisa izinqe zakho phansi. Zama ukugcina umzimba wakho wonke uqonde kusukela emaqakaleni kuya emahlombe akho. Uma izinqe zakho zizwakala sengathi ziyehla, zama ukuziphakamisa.
• Isinyathelo 3: Bamba lesi simo imizuzwana engama-30 noma isikhathi eside ngangokunokwenzeka.

Ekuqaleni, ungakwenza cishe imizuzwana eyi-10, kodwa lokho kwanele. Khulisa isikhathi kancane kancane. Kwenze cishe izikhathi ezi-5 ngosuku.

5. Ukuzivocavoca Kwezinambuzane Ezifile

Nakuba igama lingase lizwakale lingavamile, lokhu kuyindlela enhle yokuqinisa imisipha yesisu sakho ngaphandle kokucindezela umhlane wakho.

• Isinyathelo 1: Lala phansi. Gcina umhlane wakho ongezansi ucindezelwe phansi. Uma kukhona ukuqina emahlombe akho, kukhulule.
• Isinyathelo sesi-2: Phakamisa izingalo zombili ziqonde phezulu. Gcina izindololwane zakho ziqondile.
• Isinyathelo 3: Phakamisa imilenze yomibili bese uyigoba nge-engeli engama-degree angu-90 ukuze amadolo akho abe ngaphezu kwezinqe zakho.
• Isinyathelo sesi-4: Njengoba ukhipha umoya, yehlisa ingalo yakho yesokudla nomlenze wesobunxele. Kodwa ungawuthinti umhlabathi.
• Isinyathelo 5: Njengoba uphefumula, buyela esimweni sokuqala. Manje yenza okufanayo ngakolunye uhlangothi (ingalo yesobunxele nomlenze wesokudla).

Lokhu kuyinkimbinkimbi kancane, ngakho-ke kwenze kancane ekuqaleni. Qala ngokuphindaphinda okungu-5 ohlangothini ngalunye. Uma usukwazi ukukwenza kahle ngaphandle kokuphakamisa umhlane wakho phansi, khulisa inani lokuphindaphinda libe yi-10.

Izinto okufanele uzikhumbule lapho wenza lo msebenzi

Njenganoma yikuphi ukuvivinya umzimba, kubalulekile ukuqala kancane . Ekuqaleni, ungase ukwazi ukwenza ama-rep ambalwa kuphela, noma ungase ungakwazi ukugoba umzimba wakho kahle. Kulungile. Kancane kancane yakha ngokuhamba kwesikhathi. Lezi zivivinyo zenzelwe ukunciphisa ubuhlungu bomhlane, hhayi ukuzikhulisa. Uma uzwa ubuhlungu noma ukungakhululeki, yeka ukuvivinya umzimba noma unciphise inani lama-rep.