10 Ukuzivocavoca Kwe-Scoliosis Ongakwenza Ekhaya

-Delile

• 1. Indiza encane
• 2. Shintsha izingalo
• 3. Ixoxo lilele phansi
• 4. Ibhodi eseceleni
• 5. IKlapp
• 6. Hug imilenze yakho
• Okunye ukuzivocavoca kwe-scoliosis
• 7. Bamba umlenze
• 8. Yelula umgogodla
• 9. Ibhuloho elinengalo nokuphakama komlenze
• 10. Ukuvulwa kwengalo

Ukuzivocavoca nge-Scoliosis kukhonjisiwe kubantu abanezinhlungu zasemhlane nokuphambuka okuncane komgogodla, ngesimo se-C noma se-S.Lolu chungechunge lokuzivocavoca luletha izinzuzo ezinjengokuma okuthuthukile nokukhululeka kobuhlungu beqolo futhi kungenziwa i-1 izikhathi ezi-2 a ngesonto, njalo.

I-Scoliosis ukuphambuka komgogodla okubhekwa njengenkinga uma kungaphezu kwamadigri ayi-10 ekhoneni leCobb, elingabonakala ekuhlolweni komgogodla we-x-ray. Kulokhu, ukwelashwa kufanele kuboniswe ngudokotela wamathambo kanye nodokotela womzimba, ngamunye, ngoba izici ezinjengeziqu ze-scoliosis, ubudala, uhlobo lokugoba, ubukhali kanye nezimpawu ezethulwayo kufanele zinakwe. Nakhu ukuthi ungaqinisekisa kanjani uma une-scoliosis.

Ezimweni ze-scoliosis emnene, ezinamazinga angaphansi kuka-10 okuchezuka emgogodleni, izivivinyo zokulungiswa kwangemva kwesikhashana zingakhonjiswa, njengalezo eziboniswe ngezansi:

Ukuzivocavoca okwethulwe kuvidiyo yile:

1. Indiza encane

Ukuma kufanele:

1. Vula izingalo zakho, njengendiza;
2. Phakamisa umlenze owodwa emuva;
3. Gcina umzimba wakho ulinganisile kulesi sikhundla imizuzwana engama-20.

Ngemuva kwalokho kufanele wenze okufanayo ngomunye umlenze ophakanyisiwe.

2. Shintsha izingalo

Ukulala ngomhlane kufanele:

1. Gobisa imilenze yakho bese ugcina umgogodla wakho phansi;
2. Phakamisa ingalo eyodwa ngasikhathi, uthinte phansi (ngemuva kwekhanda lakho) bese uyibuyisela endaweni yokuqala.

Lokhu kuvivinya kufanele kuphindwe amahlandla ayi-10 ngengalo ngayinye bese kuphindwaphindwa ka-10 ngazo zombili izingalo ngasikhathi sinye.

3. Ixoxo lilele phansi

Ulele emhlane nezingalo zakho ezinhlangothini zakho, kufanele:

1. Thinta amathe onyawo akho ndawonye, ​​ugcine amadolo akho ehlukene, njengexoxo;
2. Yelula imilenze yakho isikhathi eside ngangokunokwenzeka, ngaphandle kokuvimba amathe ezinyawo zakho.

Ekugcineni, hlala kuleso sikhundla imizuzwana engama-30.

4. Ibhodi eseceleni

Ulele ohlangothini lwakho kufanele:

1. Sekela indololwane phansi, ohlangothini olufanayo nehlombe lakho;
2. Phakamisa isiqu phansi, ugcine umugqa ovundlile.

Bamba lesi sikhundla imizuzwana engama-30 bese wehla. Phinda izikhathi ezinhlanu ohlangothini ngalunye.

5. IKlapp

Hlala usesimeni sesekeli ezi-4, izandla zakho namadolo akho kulele phansi bese kufanele:

1. Yelula ingalo eyodwa phambili, uhlale kwizisekelo ezi-3;
2. Yelula umlenze ngakolunye uhlangothi, uhlale kwizisekeli ezi-2.

Bamba imizuzwana engama-20 kule ndawo bese ushintsha ingalo nomlenze wakho.

6. Hug imilenze yakho

Ukulala ngomhlane kufanele:

• Gobisa amadolo akho bese uyigona yomibili imilenze ngasikhathi sinye, eduze kwesifuba;

Bamba lesi sikhundla imizuzwana engama-30 kuye kwangama-60.

Okunye ukuzivocavoca kwe-scoliosis

Ngaphezu kokuzivocavoca okukhonjiswe kuvidiyo, kunezinye ezingasetshenziswa ukushintsha ngokuhamba kwesikhathi:

7. Bamba umlenze

Ulele ngomhlane, kufanele ugcine imilenze yakho iqonde phansi bese:

1. Goba umlenze owodwa bese ubeka izandla zakho ngaphansi kwedolo kuphela;
2. Letha umlenze ubheke esiqwini.

Ngemuva kwalokho kufanele wenze ukuzivocavoca okufanayo ngomunye umlenze wakho. Phindaphinda okuyishumi ngomlenze ngamunye.

8. Yelula umgogodla

Ulele ohlangothini lwakho uguqe ngamadolo kufanele:

1. Beka womabili amadolo ngakwesobunxele ngasikhathi sinye;
2. Ngesikhathi esifanayo lapho uphendulela ikhanda lakho kolunye uhlangothi.

Kufanele uphinde izikhathi eziyishumi ohlangothini ngalunye.

9. Ibhuloho elinengalo nokuphakama komlenze

Ukulala ngomhlane kufanele:

• Phakamisa izingalo zakho ngaphezu kwekhanda lakho bese uhlala kuleso sikhundla
• Phakamisa izinkalo zakho phansi, wenze ibhuloho.

Phinda ibhuloho izikhathi eziyishumi. Bese, njengendlela yokuqhubekisela phambili ukuzivocavoca umzimba, kufanele, ngasikhathi sinye, uphakamise ukhalo phansi, ugcine umlenze owodwa uqonde. Ukwehla, kufanele uqale usekele yomibili imilenze phansi, bese kuphela lapho wehla umboko. Kufanele wenze ukuphindaphinda okuyishumi ngomlenze ngamunye emoyeni.

10. Ukuvulwa kwengalo

Ukulala ngohlangothi lwakho imilenze yakho igobile kufanele:

• Beka izingalo zakho phambi komzimba wakho, izandla zakho zihlangane
• Buyisa ingalo yakho, njalo ubheke isandla sakho, kuze kufike entofontofo.

Kufanele uphinde lo msebenzi izikhathi eziyishumi ngengalo ngayinye.