Isinyathelo Ngesinyathelo Umhlahlandlela Wakho Wokuzibhucunga Ekhaya

-Delile

• Lungiselela Isikhala Sakho
• Gcina ezinye izinto engqondweni
• Ukulungele Ukuhlikihla
• Ukuzilimaza kweNtamo
• Ukuzilimaza kwamahlombe
• Ukuzilimaza kwe-Upper Back
• Ukuzilimaza kwe-Lower Back
• Ukuzilimaza kwe-Hamstrings
• Ukuzibhucunga Izinyawo
• Okufanele Ukwenze Ngemva Kokuzibhucunga
• Buyekeza kwe-

Noma ngabe ubuzama ukugcina umhlaba wakho ugijima egumbini lakho lokuphumula noma ubulokhu uguduza ngokungami njengesisebenzi esingaphambili ezinyangeni ezinhlanu zokugcina, amathuba okuba umzimba wakho namanje ayihambisani ngokugcwele nokushintsha kwejubane. Intamo yakho ingahle ihlale ibuhlungu kusuka ekusetheni kwakho kwe-WFH okungeyona i-ergonomic, noma imengamo yakho ingahle ikhiphe ubuhlungu obuvela kulezo zicathulo zendlu obukade uzigqoke usuku lonke nsuku zonke.

Enye indlela yokunikeza impumuzo yesikhashana ebuhlungwini bokuququda kanye nobunzima? Nikeza i-bod yakho ukuzitholela umzimba okuncane. “Uma usubonile ukuqina, ukuqina, ubuhlungu entanyeni yakho, emahlombe, nangaphezulu, uzofuna ukwazi ukuthi ungakwazi ukuzilolonga ukuze unciphise ukungezwani emzimbeni wakho,” kusho uBrenda Austin, umelaphi onelayisense onelayisense. kanye nomsunguli we-Now ne-Zen Bodyworks e-Addison, eTexas. (Okuhlobene: Izinzuzo Zomzimba Wengqondo Wokuthola Ukubhucungwa)

Futhi ubuhlungu bezikhathi ezithile obusehlombe lakho akusibo kuphela uphawu ongazuza kolunye. Eminye yemisipha yakho ingase izizwe imfushane futhi iqinile okwesikhashana, kubangele ukuqina kanye nobunzima bokunyakazisa umzimba wakho ezindaweni ezithile, kuchaza u-Austin. Kodwa uma unika umzimba wakho i-TLC encane, ngeke nje ukhiphe ama-endorphin azizwa kahle njenge-serotonin, kodwa futhi uzokhulula isikhashana noma yikuphi ukuqina nobunzima endaweni ethintekile, kusho u-Austin. "Uma uhlikihla indawo cishe amasekhondi angu-30 kuya kumzuzu, uzoqala ukuzwa ukukhululeka kwezinkinga futhi uzizwe sengathi isikhumba nezicubu kuthambeka kalula," esho.

Ngenkathi ungazizwa uvuselelwa ngemuva kokuzihlikihla, njengoba kwandisa ukugeleza kwegazi kuya ezindaweni ezisetshenzisiwe, yazi ukuthi imiphumela mhlawumbe ayihlali unomphela. "Ukuzibhucunga kungadambisa izinhlungu nokushuba ... futhi umzimba wakho awukwazi ukukhululeka kukho ngenkathi usebenzela wena," kusho u-Alex Lippard, udokotela ohlinzayo onelayisensi kanye nomqeqeshi womuntu siqu oqinisekisiwe eNew York City. “Njengomelaphi wokubhucungwa umzimba, ukuzilolonga kuyisinyathelo sokugcina ngoba kubangela ukukhululeka kwezimpawu okudlulayo, kuyilapho kunganakwa umthombo wezinkinga eziningi.”

Umthombo weqiniso wamafindo aqinile emhlane nasentanyeni yakho: Imisipha eyeluliwe noma ebuthakathaka, kusho uLippard. Ngokuvamile, abantu abaningi baye banweba kakhulu imihlane engaphezulu kanye nemisipha yangemuva yentamo ngenxa yokuhlala ipake phambi kwedeski usuku nosuku; izintamo zabo zangaphambili, imisipha eseceleni, kanye nama-pecs amafushane futhi aqinile ngenxa yokuthalala kukhompyutha; futhi ama-hip flexers abo amafushane futhi anamathele endaweni yokuhlala kusukela usuku lonke, uyachaza. Futhi ngayinye yalezi zingqinamba isizwa kangcono ngokwelula okuqondisiwe, ukuzivocavoca amandla, nemisebenzi efana neyoga kanye nePilates kunokuzicoca ngokwakho, kusho uLippard. (Ukubhekana nobuhlungu beqolo? Zama lezi zivivinyo ezivunyiwe uchwepheshe nokwelula.)

“Umzimba wakho ufana nopiyano,” kuchaza uLippard. “Ezinye izintambo zidlala inothi lazo liyisicaba futhi zidinga ukuqiniswa (isb. Ithoni). Ezinye izintambo zidonswa ziqine futhi zidlala inothi lazo libukhali kakhulu. Zidinga ukwelulwa ukuze zingadonsi ziqine kangako. Into ngokuzilolonga ngokwakho, noma [ukubhucungwa okujwayelekile ongakuthola e-spa], ukuthi uzama ukuthambisa yonke into. Lokho akuwuculi ‘upiyano’ wakho.

Ngaphezu kwalokho, uma ukumba kule misipha ebuthakathaka, enwetshiwe ngethuluzi elikhethekile lokubhucunga noma ibhola lethenisi kuphela into oyenzayo ukuqeda izimpawu futhi awuyithambisi imisipha, ungahle uzenze hlala elula futhi ebuthakathaka, uthi. Ngakho-ke ngenkathi ukuzilolonga kungakusiza uzizwe ubandayo i-AF futhi ungenazinhlungu emhlane ongezansi ihora noma ngaphezulu, ungcono ngokwenza ukwelulwa kwemisipha, kanye nokuzivocavoca okubuyela emuva, kwesisu, nobukhazikhazi ukuze ubuyele umdlalo wakho we-A, uthi. "Lapho umzimba ulingana, izimpawu eziningi zizophela," kusho uLippard.

Kepha uma ubheka nje i-zen encane futhi ngokuphelele kulungile ngokukhululeka kwesikhashana, nansi indlela yokuzibhucunga ekhaya.

Lungiselela Isikhala Sakho

Njengendlela obungeke ungene ngayo ejimini bese uphakamisa isisindo esinzima kakhulu ngaphandle kokulayisha uhlu lwakho lwadlalwayo lomculo wokuzivocavoca, udinga ukwenza umsebenzi omncane wokulungiselela ngaphambi kokuqala ukuzilolonga. Setha umoya ngokuvula izingoma zakho ezinokuthula (zama uhlu lokudlalayo lwe- “Relaxing Massage” lwakwaSpotify), ukhanyise amakhandlela ambalwa, noma ufake i-oyili yakho ebalulekile yokuhambisa uwoyela. "Kudingeka wenze isiqiniseko sokuthi [uyazi] ukuthi lena yindawo yakho ephephile, lesi yisikhathi sakho sokuzinakekela," kusho u-Austin, owenza ulayini wakhe wamakhandlela namafutha.

Uma ususungule i-~mood~, sekuyisikhathi sokulungisa amathuluzi akho okuzibhucunga. Khetha uwoyela wokuthambisa opholile noma wokubhucunga (Buy It, $10, amazon.com), noma uzenzele ngokuxuba amafutha omvini noma kakhukhunathi namafutha abalulekile oya kuwo, bese uwagcoba ezandleni zakho, kusho u-Austin. Uma uzosebenzisa i-foam roller (ngaphezulu kwalokho ngokuhamba kwesikhathi), u-Austin uncoma eyodwa enezibambo, njenge-Atlas, enikeza ukulawula okungcono, kepha inguqulo ejwayelekile efana nale Amazon ethengwa kakhulu (Thenga It, $ 14, amazon.com) uzokwenza iqhinga. Uma ubhekene nokungezwani ezingibeni zakho ezingaphezulu nasemuva, uLippard uncoma ukusebenzisa iThera Cane (Thenga It, $ 32, amazon.com), ithuluzi elenziwe ngoswidi elikuvumela ukuthi usebenzise ingcindezi eqondisiwe ekufinyeleleni kanzima izindawo, noma ibhola le-lacrosse (Thenga It, $ 8, amazon.com) ukugoqa amafindo. Ekugcineni, phefumula okokugcina okuncane bese uthule isikhashana ngaphambi kokuba unikeze umzimba wakho ukuzilolonga okudingayo, kusho u-Austin.

Gcina ezinye izinto engqondweni

Ngaphambi kokuthi ungene ngqo bese uqala ukugcoba intamo yakho ngokushiya budedengu, amazwi ambalwa ezeluleko. Hlela ukuhlikihla indawo ngayinye imizuzwana engama-30 kuye kumzuzu, okuzonciphisa amathuba okuzwa ubuhlungu kamuva, kusho u-Austin. ILippard empeleni incoma ukuyibamba emasekhondini angama-20 ukuvimbela ukucasuka kwezicubu. Futhi ungahlikihli ndawo kanzima njengoba izicubu zakho zengalo zizokuvumela. “Engingakusho ukuthi kunzima akungcono,” kusho uLippard. "Ungamba kanzima lapho kuzwelwa khona ubuhlungu futhi uvuvukele ngokwengeziwe, ngakho-ke hamba kancane uma uzama ukugingqa ibhola le-lacrosse, i-foam roller, njll ukuthola i-trigger point." (Okuhlobene: Lokhu Kuthengwa kwe-Amazon okungama- $ 6 Kuyithuluzi Lokuthola Elilodwa Kakhulu Enginalo)

Futhi, akuzona zonke izindawo ezi-achy ezilungile ukubhucungwa. Gcina iminwe yakho namathuluzi kude nokugqama kwamathambo kanye nezindawo zobuhlungu obukhulu, ikakhulukazi emgogodleni, kusho uLippard. Uthi: "Kwesinye isikhathi umgogodla ubanjwa noma ucasuke, futhi ukuwududula kungenza izinto zibe zimbi kakhulu," esho. "Ungase ube ngcono ekwelashweni ngokomzimba uma unezinhlungu ezibukhali." Futhi uma uzwa ukushaya kwenhliziyo yakho kunoma iyiphi indawo, cishe unqamula ukujikeleza kwegazi futhi kufanele ukhulule izandla zakho ngokushesha endaweni, kusho u-Austin.

Futhi uma unecala lokuhogela noma ukhwehlela kabi, gcina ukuzibhucunga (noma yikuphi ukubhucungwa, ngempela!) ukuze uthole lapho usululeme ngokuphelele. Hhayi nje ukuthi ukugcotshwa kwakho kungaba buhlungu ngoba umzimba wakho uzwela ngokwengeziwe lapho ugula, kepha ingcindezi, ukushisa, nokunyakaza okubandakanyeka ekubhucabheni nakho kunganciphisa amandla omzimba wakho wokulwa nokutheleleka nokuhambisa imfucuza ngokusebenzisa isisu sakho kanye nohlelo lwe-lymphatic -uhlelo lwezicubu nezitho ezisiza ekukhipheni ubuthi nokunye udoti kanye nezinto ezikhiqizwayo emzimbeni, uMaya Heinert, udokotela wezimo eziphuthumayo zezingane kanye nomkhulumeli we-RxSaver, utshele ngaphambilini. Umumo. Ukuhumusha: Umzimba wakho ungahle ungapholi ngokushesha ngendlela obejwayelekile ngayo. Uma ucabanga ukuthi *kungenzeka* uyagula, uzofuna ukuyeka nokuzibhucunga, njengoba kungasabalalisa noma yimaphi amagciwane emzimbeni wakho kuwo wonke ama-lymph nodes akho, okwenza kube lula ukuthi ugule ngokushesha. , U-Kristy Zadrozny, udokotela ohlinzayo onelayisensi eNew York City, naye utshele ngaphambilini Umumo.

Ukulungele Ukuhlikihla

Nansi indlela yokuzibhucunga ezindaweni eziyisithupha ezijwayelekile zomzimba. Ngenkathi kunezindlela ezingenakubalwa zokuzizwa kahle zazo zonke izinhlungu zakho nobuhlungu bakho, kunezindlela ezithile ezijwayelekile ongazihlola uma ufuna ukubhukha. Zama ukucindezela iminwe yakho nezintende zezandla kube sengathi uxova inhlama, noma ukwenza kanjalo ngenkathi uhambisa izandla zakho emuva naphambili nge-glide eyodwa ende (okusho ukubhucunga umlenze wakho kusukela eqakaleni kuze kufike esihlathini sesinqe), kusho u-Austin.

Ukuzilimaza kweNtamo

Amasu 1

1. Uma ubuhlungu buhlangothini lwesobunxele lwentamo yakho, letha isandla sakho sobunxele phansi kwentamo yakho, lapho intamo yakho ihlangana nehlombe lakho.
2. Cindezela umunwe wakho wokukhomba nophakathi entanyeni yakho. Ukugcina ingcindezi, hambisa iminwe yakho phezulu esisekelweni sekhanda lakho uphinde wehle futhi.
3. Qhubeka imizuzwana engu-20 ukuya kwangu-30. Phinda ngakolunye uhlangothi lwentamo yakho.

Amasu 2

1. Letha izandla zombili ngemuva kwekhanda lakho, izintende zibheke phambili.
2. Beka zombili izithupha phansi kogebhezi lwakho bese uhlikihla izithupha ngokunyakaza okuyindilinga.
3. Qhubeka imizuzwana engu-30 ukuya kuminithi elingu-1.

(I-BTW, ungabuzwa ubuhlungu bentamo ngokwenza ama-crunches okungalungile. Nakhu ukuthi ungayilungisa kanjani ifomu lakho.)

Ukuzilimaza kwamahlombe

1. Uma unezinhlungu ohlangothini lwesobunxele lwentamo yakho noma ihlombe langakwesobunxele, beka isandla sakho sokudla ehlombe lakho le-eft, noma okuphambene nalokho.
2. Bamba ngobumnene ihlombe lakho ngesandla sakho bese ubhucunga ngendlela yokuxova, njengokungathi uxova isinkwa.
3. Qhubeka uguqe phansi phezulu kwehlombe futhi uhlehle uhlangothi lwentamo yakho.
4. Qhubeka imizuzwana engu-20 ukuya kwangu-30. Phinda ngakolunye uhlangothi lwentamo nehlombe lakho.

Ukuzilimaza kwe-Upper Back

Icebo 1

Izinsiza kusebenza: Ibhola leTennis nesokisi.

1. Faka ibhola lethenisi esokisi. Beka isokisi phansi.
2. Beka phansi, isifuba sibheke phezulu, nebhokisi lethenisi liphakathi kwamahlombe akho.
3. Usebenzisa ukunyakaza komzimba wakho, gingqa ibhola kancane uye endaweni yokungezwani phezulu emuva.
4. Bamba ibhola endaweni lapho kushuba khona ukuphefumula okujulile kathathu, noma kuze kudedele ukucindezeleka, kuye ngokuthi yikuphi okwenzeka kuqala.
5. Phinda kwezinye izindawo zokungezwani.

I-Technique 2

Izisetshenziswa: Thera Cane

1. Qala umile, ubambe i-Thera Cane ihuku libheke kuwe.
2. Uma ubhucunga uhlangothi lwangakwesokudla lomhlane wakho, khipha iThera Cane phezu kwehlombe lakho lesobunxele noma okuphambene nalokho. Bamba isibambo phezulu ngesandla sakho sobunxele bese ubeka isandla sakho sokudla engxenyeni engezansi yeThera Cane, ngaphansi kwesibambo esingezansi.
3. Beka ichopho leThera Cane kuzicubu ezithambile eduze kwehlombe lakho lehlombe, phakathi kwekhaba lakho lehlombe nomgogodla. Phusha isandla sakho sobunxele phansi nesokunene phambili (kude nomzimba wakho) ukwandisa ingcindezi.
4. Faka ingcindezi engaguquki yemizuzwana emi-5 noma eyishumi, dedela, khululeka, bese uphinda lapho kudingeka.

(Okuhlobene: Okuvula Emuva Nasehlombe Okuzozwakala Kumangalisa Kuwo Wonke Umzimba)

Ukuzilimaza kwe-Lower Back

1. Beka iroli amagwebu phansi.
2. Beka phansi phezu kwe-foam roller, ubheke phezulu, ne-roller ngaphansi komhlane ophakathi.
3. Phakamisa izinkalo zakho phansi bese ubeka izandla zakho ngemuva kwekhanda lakho.
4. Goqa kancane uye phezulu uye ngasemhlane wakho ophansi, bese ujikela emuva emuva kwakho omaphakathi.
5. Qhubeka imizuzwana engama-20 kuye kwangama-30.

Ukuzilimaza kwe-Hamstrings

1. Beka iroli amagwebu phansi.
2. Beka phansi ku-roller foam, ubheke phezulu, ne-roller ngaphansi kwesinqe sakho. Beka izandla zakho phansi ngemuva kwakho.
3. Hamba kancane uye emadolweni akho, bese ubuyela emuva endaweni yokuqala ngezansi kwesinqe sakho.
4. Qhubeka imizuzwana engu-20 ukuya kwangu-30.

(ICYMI, awufuni nakancane ukwenza la maphutha ama-foam roller.)

Ukuzibhucunga Izinyawo

Amasu 1

1. Gcoba izinyawo zakho emanzini afudumele ngosawoti we-Epsom kanye / noma amafutha abalulekile imizuzu eyi-15 kuye kwengama-20.
2. Esikhundleni sokuhlala, letha unyawo lwakho luze edolweni elihlukile ulubeke ngaphezulu komlenze wakho.
3. Ukuqala ezinzwaneni, hlikihla phansi unyawo lwakho ngokuzihlikihla ngokunyakaza okuyisiyingi ngezithupha zakho.
4. Qhubeka uhlikihla izithupha zakho ngokunyakaza okuyindilinga enqeni yonyawo lwakho, phansi esithendeni.
5. Hlehlisa isiqondiso bese uphinda imizuzwana engu-20 ukuya kwangu-30.
6. Phinda onyaweni oluphambene.

Amasu 2

Izinsiza kusebenza: ibhola le-lacrosse, ibhola lomphebezo, ibhola legalufu, ibhodlela lamanzi elifriziwe.

1. Gcoba izinyawo zakho emanzini afudumele ngosawoti we-Epsom kanye / noma amafutha abalulekile imizuzu eyi-15 kuye kwengama-20.
2. Beka ithuluzi lakho olikhethile phansi. Uma usebenzisa ibhodlela lamanzi elifriziwe, libeke ngonyawo lwakho.
3. Lapho uhlezi, beka ukhonkolo wonyawo lwakho phezu kwethuluzi. Gingqa phansi kwesithende bese ubuyela phezulu phezulu kwe-arch yakho.
4. Qhubeka imizuzwana engama-20 kuye kwangama-30. Phinda onyaweni oluphambene.

(Uma une-plantar fasciitis, la mathuluzi wokutakula azosiza ekunciphiseni ubuhlungu.)

Okufanele Ukwenze Ngemva Kokuzibhucunga

Uma usuqedile ukuzibhucunga futhi upholile, uzolile, futhi uqoqiwe, u-Austin uncoma ukuthi uphuze engilazini yamanzi, okuzosiza ukuthutha noma iyiphi imfucuza ekhiqizwe ohlelweni lwe-lymphatic, lapho izokhishwa khona emzimbeni, esho. Futhi ngemuva kokuthi uphume emqondweni wakho owenziwe wukuzibhucunga, bhuka i-aphoyintimenti nochwepheshe uma ukwazi. Ngemuva kwakho konke, akukho ukwelashwa kobuhle kwe-DIY okudinga umzamo wakho nokunaka kwakho okunganelisa njengokwangempela.

Buyekeza kwe-