Amathiphu ama-5 wokuthola ukuma okulungile

-Delile

• 1. Gwema ukusebenza nesiqu esitsheke phambili
• 2. Ukulala ngohlangothi lwakho
• 3. Sekela isisindo somzimba ngezinyawo zombili
• 4. Gwema ukuthwala izikhwama ezisindayo ehlombe lakho
• 5.Zijwayeze ukuzivocavoca umzimba

Ukuma okulungile kubalulekile ukuthuthukisa ikhwalithi yempilo nokugwema ubuhlungu beqolo, ukulimala komgogodla, ukwehlisa amafutha asendaweni nokwandisa ukuzethemba.

Ngaphezu kwalokho, ukuma okulungile kuvimbela izinkinga ezinkulu zempilo, njengama-discs e-herniated, i-scoliosis nokuphefumula kanzima. Yazi ukuthi yini engadala ubuhlungu beqolo.

Izeluleko ezi-5 zokuthola ukuma komzimba okulungile yilezi:

1. Gwema ukusebenza nesiqu esitsheke phambili

Noma nini lapho uhleli phansi, kubalulekile ukuncika ngokuphelele emhlane esihlalweni bese ugcina izinyawo zombili ziyisicaba phansi, ngaphandle kokuweqa imilenze yakho. Kunconywa nokuthi uhlale phezu kwethambo elincane le-butt, ubeke amahlombe emuva kancane ukugwema i-hunchback futhi ugweme ukugoba ikhanda lakho ukufunda noma ukubhala. Lapho uthola ukuma okulungile lapho uhlezi, kukhona ukusatshalaliswa okufanayo kwezingcindezi kuma-disc intervertebral kanye nemisipha, okuvimbela ukugqoka komgogodla. Nakhu ukuthi ungagcina kanjani ukuhlala okuhle.

2. Ukulala ngohlangothi lwakho

Indlela engcono kakhulu yokuvikela umgogodla wakho ukulala ngohlangothi usebenzisa imicamelo emibili: umcamelo ophansi owodwa wokuxhasa ikhanda lakho nomunye phakathi kwemilenze yakho ukulungisa ukuphakama kwakho kwe-hip futhi ungazungezisi umgogodla wakho, ngakho-ke umgogodla usekelwe ngokwemvelo futhi ugobile ngokuphelele . Thola ukuthi iziphi izikhundla zokulala ezihamba phambili nezimbi kakhulu.

3. Sekela isisindo somzimba ngezinyawo zombili

Ukusekela isisindo somzimba ezinyaweni zombili lapho umile kubalulekile ukugwema ukuma okungalungile, ngoba ngale ndlela, isisindo somzimba sisatshalaliswa ngokulinganayo futhi azikho izinxephezelo ngomgogodla, isibonelo.

4. Gwema ukuthwala izikhwama ezisindayo ehlombe lakho

Lapho izikhwama ezisindayo zisekelwa ehlombe elilodwa, kungaholela ezinguquko emgogodleni, njengoba isisindo sesikhwama sidala ukungalingani komzimba, sicindezela ihlombe nesinqe phansi. Ngakho-ke, kunconywa ukusebenzisa ubhaka osekelwa emahlombe womabili ukuze isisindo silinganiswe futhi kungabikho monakalo emgogodleni. Funda ukuthi ungayibalekela kanjani imikhuba ethile elimaza umgogodla wakho.

5.Zijwayeze ukuzivocavoca umzimba

Ukuzijwayeza ukuzivocavoca umzimba kubalulekile ukuqinisa imisipha yangemuva nesisu futhi, ngalokho-ke, kuzoba lula ukugcina ukuma okufanele. Bheka ukuzivocavoca okulula ukuthuthukisa ukuma.

Bona ukuma okuhle ukuthola ikhwalithi yempilo: