Inani elibalulekileyo labantu lithwaxwa ziintlungu ezisezantsi kunye nesinqe. Olu hlobo lweentlungu luhlala luvela ngenxa yokungasebenzi ngokwaneleyo, emva kwempembelelo enzima, okanye nje ngenxa yokungonelanga komzimba kunye nokungabikho kokuhamba rhoqo.
Kweli nqaku siza kukuxelela ukuba yintoni na Ukuzivocavoca okugqwesileyo ukuphepha iintlungu emva emva kwe-50 kunye nendlela omele uyenze ngayo.
Ukungakhululeki kweLumbar
Umbutho wezeMpilo weHlabathi (i-WHO) ubonakalisa olu luhlu lweengxaki ze-musculoskeletal njengenye echaphazela imisipha, i-tendon, amathambo, i-cartilage, i-ligaments kunye nemithambo-luvo, ehlala ibangela intlungu enkulu kunye nokuhamba okulinganiselweyo, ngaloo ndlela benciphisa amandla abantu okwenza imisebenzi yabo yemihla ngemihla.
I-demographic ephambili echaphazelekayo ngolu hlobo oluthile lweentlungu ze-muscle ngabantu abadala abaneminyaka eyi-50 nangaphezulu, abadla ngokuphila ubomi obungahlali kunye nomsebenzi omncinci womzimba. Nangona kunjalo, kukho umthambo olula kunye nolusebenzayo olungancedi kuphela ithoni ye-triceps kunye nezihlunu zesisu, kodwa ikwanceda ukuthomalalisa iintlungu ezisezantsi.
Ngaphaya koko, ukunciphisa okanye ukuphucula ulawulo lokungakhululeki, kuyacetyiswa ukuba komelezwe.Imimandla ye-muscular of the arms, umva kunye nesisu, kunye nokukhulula uxinzelelo kwi-trapezius kunye nentamo ngokusebenzisa ukuzivocavoca okuthile.
Olona qeqesho lungcono lokuthintela iintlungu emva kwe50
Ukwenza lo msebenzi kunye nokunciphisa iintlungu ezisezantsi ekhaya, ibhola ye-yoga yanele. Lo mkhuba ufanelekile ukuphunyezwa kwemihla ngemihla, ukususela Akugcini nje ukunceda ukuphazamisa kunye nokomeleza izihlunu, kodwa kwakhona kunika ukukhululeka kwangoku ngokukhawuleza.
Xa uthenga le nto yokuzivocavoca, kubalulekile ukuba ufumane indawo enkulu ngaphakathi kwekhaya lakho kwaye ulandele la manyathelo alandelayo:
- Lala ngobuso ebholeni, uqinisekise ukuba iingalo zakho zihleli phantsi. Faka uxinzelelo ngeembambo zakho ukuququzelela ukwanda kwibhola, ugcine intamo yakho ikhululekile.
- Thatha i-inhalations ezintathu ezinzulu ngeempumlo zakho, ulandelwe yi-exhales ngomlomo wakho. Emva koko, yandisa iingalo zakho ngaphandle kwaye emva koko uzivume, uqinisekise ukuba iintende zezandla zakho zihlala zidibana nomhlaba.
- Qinisekisa ukuba umqolo wakho osezantsi awukho gca kulo lonke ixesha lokuzilolonga. Yenza le ntshukumo imizuzu emibini ukuqinisa iingalo zakho kunye ne-triceps, ngelixa ukhulula intamo yakho, i-trapezius, kunye ne-back back.
- Misa umzuzu omnye phakathi kweeseti kwaye wenze uphindaphindo oluninzi.
Ngokwengxelo yeWorld Health Organisation, malunga ne-1.710 yebhiliyoni yabantu abakubudala obahlukeneyo ehlabathini lonke banesi sifo. Ekuphenduleni, i-WHO iqalise inkqubo ethi "Rehabilitation 2030", enenjongo yokwazisa nokufundisa uluntu ngokubaluleka kokugcina i-posture efanelekileyo ukukhusela ezi ntlobo zeemeko.
Idolo ukuya kwiSifuba Umthambo wokuzolula
Lala kwindawo ethe tyaba amadolo akho agobile kwaye iintende zeenyawo zakho zithe tyaba emgangathweni. Ukusebenzisa izandla zombini, sondeza idolo elinye esifubeni sakho, usebenzisa uxinzelelo oluthambileyo. Qhuba izihlunu zesisu sakho ngelixa uqinisekisa ukuba umqolo wakho ucinezelwe emgangathweni. Bamba esi simo imizuzwana emihlanu. Emva koko, buyela kwindawo yokuqala kwaye wenze isenzo esifanayo ngomlenze ochaseneyo. Kwakhona, buyela kwindawo yokuqala.
Emva koko, yenza intshukumo ngemilenze yomibini ngaxeshanye. Kunconywa ukuphinda ulula ngalunye 2 okanye 3 amaxesha. Ngokufanelekileyo, gqibezela lonke ulandelelwano kube kanye ekuseni kwaye kube kanye ebusuku, nanini na kunokwenzeka.
Lumbar rotation stretch
Lala ngomqolo amadolo akho egobile kwaye iintende zeenyawo zakho zithe tyaba phantsi. Qinisekisa ukuba amahlombe akho ahlala ecinezelwe ngokuqinileyo emgangathweni njengoko uguqa ngobunono amadolo akho aguqe ecaleni. Bamba le ndawo imizuzwana emi-5 ukuya kwe-10. Kancinci ukubuyela kwindawo yokuqala. Qhubeka nokuphinda intshukumo kwelinye icala. Yenza ulula ngalunye 2 okanye 3 amaxesha. Kucetyiswa ukuba ugqibezele lonke uluhlu kanye ekuseni kwaye kanye ngokuhlwa, nanini na kunokwenzeka.
Ukuzivocavoca ukuphucula ukuguquguquka kumqolo ongaphantsi
Lala ngomqolo amadolo akho egobile kwaye iintende zeenyawo zakho zithe tyaba phantsi. Vula izihlunu zesisu sakho ukuze uphakamise umva wakho ongezantsi ukusuka emgangathweni. Bamba le ndawo imizuzwana emihlanu ngaphambi kokuba uphumle. Qinisekisa ukuba umva wakho uxhaswa ngokupheleleyo ngokucofa iqhosha lesisu sakho emgangathweni. Kwakhona, bamba le ndawo imizuzwana emihlanu uze uphumle. Olu landelelwano kufuneka luphindwe. Qala ngokuphindaphinda kahlanu yonke imihla kwaye ngokuthe ngcembe unyuke ukuya kuthi ga kwi-30 iyonke.
Umsebenzi wokuzilolonga kwibhulorho
Lala kwindawo ethe tyaba amadolo akho agobile kwaye iintende zeenyawo zakho zithe tyaba phantsi. Qinisekisa ukuba amahlombe akho kunye nentloko zihlala zikhululekile phantsi ngelixa udibanisa izihlunu zesisu kunye ne-gluteal. Emva koko, phakamisa izinqe zakho ukuze wenze ulungelelwaniso oluthe tye olusuka emadolweni ukuya emagxeni akho. Zama ukubamba le ndlela yokuma ixesha elide ngokwaneleyo ukuba uphefumle ngokunzulu kathathu. Emva koko, buyela kwindawo yokuqala kwaye uphinde usebenze. Qala ngokuphindaphinda kahlanu ngosuku, ngokuqhubekayo unyusa ubalo ukuya kutsho kuma-30 ewonke.
ikati yolula
Qala ngokungena ezandleni nasemadolweni. Kancinci ugobe umqolo wakho, uphakamisela isisu sakho kwisilingi ngelixa ujongise intloko yakho ezantsi. Emva koko, Yehlisa umqolo wakho kunye nesisu ukuya emgangathweni ngelixa uphakamisa intloko yakho. Buyela kwindawo yokuqala. Kucetyiswa ukuba uphinde oku kolula kathathu ukuya kahlanu, kabini ngosuku.
Uhleli Ukolula okujikelezayo kumqolo ongezantsi
Hlala kwisitulo esingenangalo okanye isitulo. Wela umlenze wakho wasekunene phezu kwasekhohlo. Ngengqiniba yakho yasekhohlo, cinezela ngaphandle kwedolo lakho lasekunene njengoko ujija kwaye unwebeka kwicala. Bamba le ndawo imizuzwana eyi-10. Qhubeka nokuphinda ukolula kwelinye icala. Kunconywa ukwenza oku kunweba kathathu ukuya kahlanu kwicala ngalinye, kabini ngosuku.
Umthambo wokurhoxisa isikhwehlela
Hlala kwisitulo esingenangalo okanye isitulo. Ukugcina ukuma okuthe tye, zama ukuzisa amagxa akho kunye. Bamba le ndawo imizuzwana emihlanu ngaphambi kokuba uphumle. Lo msebenzi kufuneka uphindwe kathathu ukuya kahlanu, kabini ngosuku.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokuba yeyiphi imithambo efanelekileyo yokuthintela iintlungu emva kwe-50.