Ukuzivocavoca okwelula ukudambisa izinhlungu emuva
-Delile
Ukwelulwa komgogodla kusebenza ukudambisa izinhlungu zangemuva ngenxa yokuma okungahambi kahle, ngokwesibonelo, ukwandisa ukuqina, ukuthuthukisa ukusakazeka, ukunciphisa ukucindezeleka emalungeni, ukuthuthukisa ukuma nokukhuthaza inhlalakahle.
Ukwelula umgogodla kufanele kwenziwe kancane kancane futhi kungadala ukungakhululeki okuncane, kepha uma kubangela ubuhlungu obukhulu, obaziwa ngokuthi ubuhlungu bomgogodla, okukuvimbela ekwenzeni ukwelula, kufanele uyeke ukuzelula.
Ngaphambi kokuzivocavoca, lowo muntu kufanele ageze ngamanzi ashisayo noma afake i-compress eshisayo emgogodleni, ikakhulukazi uma unezinhlungu emuva, ukufudumeza imisipha nokwenza lula ukuzelula. Bona ukuthi ungayenza kanjani i-compress ekhaya kule vidiyo elandelayo:
Izibonelo ezintathu zokuzivocavoca umgogodla kungaba:
Ukwelulela umgogodla wesibeletho
Lokhu kunwebeka kuhle ekudambiseni izinhlungu entanyeni, emahlombe nasemhlane ongaphezulu, okuvame ukushuba kakhulu ngenxa yokukhathala noma ukucindezeleka kwansuku zonke, isibonelo.
Ukwelula 1
Ukwelula 1
Beka izandla zakho ngemuva kwekhanda lakho bese uyiletha phambili bese uyabuya. Bese, ngesandla esisodwa nje, donsela ngakwesokunene nangakwesobunxele, uhlale imizuzwana engama-30 endaweni ngayinye.
Ukwelula 2
Ukwelula 2
Ukulala nekhanda ususe uhlaka, usekelwa esandleni sodokotela, udedele ikhanda ngokuphelele ezandleni zochwepheshe, ngenkathi yena kufanele 'adonse' ikhanda lize kuwe.
Ukwelula 3
Ukwelula 3
Ngokubekwa okufanayo, umelaphi kufanele aphendulele ikhanda lesiguli ohlangothini olulodwa, kwesokunxele kule ndawo imizuzwana engama-20. Bese uphendulela ikhanda lakho kolunye uhlangothi.
Ukwelulela umgogodla we-dorsal
Lokhu kunwebeka kuhle ekunciphiseni ubuhlungu obuthinta maphakathi emuva okuletha ukukhululeka ngokushesha ezimpawu.
Ukwelula 4
Ukwelula 4
Kusukela endaweni yesekeli ezi-4, zama ukubeka isilevu sakho esifubeni bese uphoqa umhlane wakho ubheke phezulu, uhlale endaweni ekhonjiswe esithombeni esingezansi.
Ukwelula 5
Ukwelula 5
Uhlezi imilenze yakho igobile, phakamisa ingalo eyodwa njengoba kukhonjisiwe esithombeni esingezansi. Hlala kule ndawo imizuzwana engama-20.
Ukwelula i-6
Ukwelula i-6
Yelula imilenze yakho kancane, ngenkathi uphakamisa izingalo zakho, uzihlanganise ngaphezulu kwekhanda lakho, utshekise umzimba wakho ngakwesokunene bese uya kwesokunxele, uhlale imizuzwana engama-30 endaweni ngayinye.
Ukwelulela umgogodla we-lumbar
Lokhu kunwebeka kuhle kakhulu ekuqedeni izinhlungu ezibuya emuva ngenxa yokukhathala noma imizamo yokuphakamisa isisindo, noma ngesikhathi sokukhulelwa, isibonelo.
Ukwelula i-7
Ukwelula i-7
Hlala uthule usesimweni esibonisa isithombe imizuzwana engama-20.
Ukwelula 8
Ukwelula 8
Lapho amadolo egobile futhi izinyawo zakho ziphansi phansi, letha idolo elilodwa esifubeni sakho imizuzwana engama-30 kuye kwangama-60, bese uphinda elinye idolo bese uqeda ngawo womabili, njengoba kukhonjisiwe esithombeni.
Ukwelula i-9
Ukwelula i-9
Hlala uthule usesimweni esibonisa isithombe imizuzwana engama-20. Ngemuva kwalokho kwenze ngomunye umlenze.
Lokhu kunwebeka kungenziwa ngisho nangesikhathi sokukhulelwa, noma kunjalo, kunezinye izivivinyo zokwelula ekukhulelweni okungenziwa futhi kulesi sigaba ukudambisa izinhlungu emuva.
Ukwelulwa kungenziwa nsuku zonke, ikakhulukazi uma lowo muntu enezinhlungu emuva. Kodwa-ke, kubalulekile ukubonisana nodokotela ukuze ahlole imbangela yobuhlungu beqolo obungaba i-disc ye-herniated, isibonelo. Kulokhu, ukwelulwa kwama-discs we-herniated kufanele kwenziwe ngaphansi kokuqondiswa udokotela noma i-physiotherapist, engakhombisa okunye ukwelula njengoba kudingeka ngumuntu ngamunye.
Bona okunye ukuzilolonga:
- Ukuzivocavoca okwelula ukwenza emsebenzini
- Ukwelula izinhlungu zentamo
- Ukuzivocavoca okwelula imilenze
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