Ithuluzi Elingcono Kakhulu Lokuzibhucunga Ngokujulile

-Delile

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Impilo ibingaba mnandi uma sonke besingaba nodokotela obhucunga umzimba wokusiza ukukhipha ukukhathazeka, ingcindezi kanye nengcindezi esihlangabezana nayo nsuku zonke. Ngeshwa lokhu akulona iqiniso kwabaningi bethu, futhi ngenkathi sonke sithanda ukugingqika amagwebu, kwesinye isikhathi i-roller foam ikhulu kakhulu kulezo zindawo okunzima ukufinyelela kuzo.

Kodwa-ke kunendlela ephumelelayo umuntu angathola ngayo ukukhululeka okuphelele emisipheni ekhathele futhi ebuhlungu. Into enhle ngalokhu, ungathola impendulo phansi egumbini lengane yakho. Futhi iphatheka kalula-ingafakwa edeskini lakho emsebenzini noma iphonswe ekuqhubekeni kwakho. Yiliphi ithuluzi lomlingo engikhuluma ngalo? Ibhola le-lacrosse lerabha. [Thwetha leli thiphu!] Leli thuluzi eliqinile le-SMR (i-self-myofascial release) selidume kakhulu eminyakeni embalwa edlule njengendlela elula yokwenza kusebenze amaphuzu okuqalisa emisipha futhi uphumule izindawo ezicindezeleke kakhulu.

Ngezansi kunezindlela ezinhlanu ezahlukahlukene ongasebenzisa ngazo ibhola le-lacrosse ukukhishwa okuphumelelayo kwe-myofascial. Yenza izivivinyo ezilandelayo kuze kufike kumasekhondi angama-60. Zingenziwa ngaphambi noma ngemva kokujima kwakho, kanye nanoma yisiphi isikhathi usuku lonke. Asikho isidingo sokuhamba phambili-ibhola le-lacrosse le-maverick STX ($2, lax.com noma isitolo sakho sendawo yezemidlalo) lizokwenza ubuqili.

1. Pholisa izinyawo ezibuhlungu. Beka ibhola le-lacrosse ngaphansi kwengubo yonyawo lwakho bese uqala ukugingqika phezu kwalo. Ibhola lizohlinzeka ngokukhululeka okusheshayo kuma-arches aqinile futhi lisize nalabo abahlushwa yi-plantar fasciitis. Ngincoma ukugcina ibhola esikhwameni se-ziplock efrijini ukuze uthole ukubhucungwa kwonyawo lwangemva komsebenzi noma ukuligcina kwelinye esikhwameni sakho sendiza elandelayo.

2. Nciphisa ubuhlungu be-glute. Ngokuma umile, phumula ibhola le-lacrosse phakathi kwe-glute yakho nodonga ngebhola ngqo endaweni ohlangabezana nobuhlungu kuyo. Cindezela i-glute yakho odongeni bese uqala ukwenza iminyakazo eyindilinga ngaphakathi nendawo ezungezile. Uma ubuhlungu sebuphelile, yeka ukunyakaza futhi ukhuphule ingcindezi odongeni ibhola lihlezi ngqo phezu kwendawo ebuhlungu. Bamba lesi simo kuze kufike kumasekhondi angu-30.

3. Khulula izinqe eziqinile. Lala ngohlangothi lapho ubhekana khona nokuqina ngamadolo agobe ama-degree angama-90 futhi anqwabelene phezu kwelinye. Beka izandla phansi phambi komzimba wakho. Phakamisa inqulu yakho, beka ibhola ngqo ngaphansi kwendawo ecindezelekile, bese wehlise kancane isisindo sakho ebholeni. Qala ukunyakazisa izinqulu zakho ukuze ubhucunga futhi ukhulule ukungezwani endaweni. Uma ubuhlungu bukhulu kakhulu, sukuma, beka isinqe esiqinile eduzane nodonga, bese ubeka ibhola phezu kwendawo eqinile. Qala ukuhambisa isinqe sakho ukuze uhlikihle ubuhlungu kude.

4. Nciphisa ukucindezeleka kwehlombe. Ukubeka ibhola kule ndawo kungaba yinto ekhohlisayo, ngakho-ke yibeke esitokisini esidala noma esokisi ukuze ikunikeze ukulawula okwengeziwe. Yima mude ufulathele udonga. Bamba ukuphela kwesitoko noma isokisi ngesandla esisodwa bese, uvumela ibhola ukuthi liphumule phakathi kwakho nodonga, libeke ngqo ibhola endaweni ecindezelekile. Cindezela umhlane wakho odongeni. Ungalibuyisela ibhola endaweni noma wenze iminyakazo eyindilinga encane uze uqale ukuzwa ukukhululeka. [Thwitha leli thiphu!]

5. Ukunciphisa ubuhlungu bengalo. Ukuhlala phambi kwekhompyutha usuku lonke kungalimaza izingalo zakho. Uma kungenziwanga kahle futhi kuqiniswe kahle, lokhu kungaholela ku-carpal tunnel syndrome. Zama lezi zindlela ezimbili zokuqeda ukungezwani: Bamba ibhola ngesandla esisodwa bese ulibeka phezulu noma phansi engalweni, noma ubeke ibhola edeskini noma kwenye indawo eyisicaba bese ubeka ingalo yakho phezu kwebhola. Cindezela ingalo yakho ebholeni bese uyigijima phezu kwebhola. Ngincoma ukwenza lokhu izikhathi eziningana kulo lonke usuku lwakho lomsebenzi ukukhulula imisipha yakho.

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