Ukuzivocavoca kweKyphosis Ukwelapha Ukubuyela Kwakho Okuphezulu

-Delile

• Kuyini kyphosis?
• Izimbangela nokwelashwa
• Kungani ukuzivocavoca umzimba kubalulekile?
• Ukuzivocavoca ukuzama
• 1. Isibuko sesithombe
• 2. Ukuhoxa kwekhanda
• 3. USuperman
• 4. Ukwelulwa kwempilo
• 5. I-Thoracic spine foam rolling
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uma uthenga okuthile ngesixhumanisi kuleli khasi, singathola ikhomishini encane. Kusebenza kanjani lokhu.

Kuyini kyphosis?

I-Kyphosis yenzeka lapho kunokugobeka ngokweqile komgogodla, ekugcineni kubangele ukubukeka okufana ne-hump ngemuva emuva.

Phakathi kwabantu asebekhulile babhekana ne-kyphosis. Ushintsho olukhulu kakhulu ejikaweni le-thoracic lwenzeka kwabesifazane abaphakathi kweminyaka engama-50 nengama-70.

Izimbangela nokwelashwa

Ezinye zezimbangela ze-kyphosis zifaka:

• izinguquko ezonakalisayo
• ukuncipha kokuqhekeka
• ubuthakathaka bemisipha
• kushintshe ama-biomechanics

UDkt Nick Araza, udokotela we-chiropractic eSanta Barbara Family Chiropractic, uthi uhlobanisa i-kyphosis nesimo esingesihle nezindlela ezimbi zokuhamba. Uthi imizuzu engama-20 nje yokuma kabi kungadala ushintsho olubi emgogodleni wakho.

Njengoba uchitha isikhathi esimweni esigobekayo (esigobile), ikhanda lakho liqala ukugcina isikhundla esiphambili. Lokhu kubangela ukukhuphuka kwengcindezi nesisindo emgogodleni nasentanyeni yakho. Ikhanda kufanele libe phezu komzimba ngqo, lenze umugqa oqondile kusuka emahlombe akho uye ezindlebeni zakho.

Ngokuzijwayeza ukuma kahle nokuzivocavoca umzimba ukuze uqinise umhlane nentamo, ungawukhanyisa umthwalo. Lokhu kuzonikeza umgogodla wakho ikhefu.

Kungani ukuzivocavoca umzimba kubalulekile?

Ukuzivocavoca umzimba, kuhlangene nokuma okuhle nokunakekelwa kwe-chiropractic, kungasiza ekuthuthukiseni umhlane wakho ongaphezulu oyindilinga.

Abaphenyi babheke umphumela wokuzivocavoca komgogodla ku-kyphosis. Bathola ukuthi imisipha eqinile yangemuva ikwazi kangcono ukulwa nokudonsela phambili emgogodleni. Lokho kusho ukuthi izivivinyo eziqinisa imisipha ye-extensor zinganciphisa i-angle ye-kyphosis.

Ucwaningo olufanayo luthole ukuthi ngemuva konyaka owodwa wokuzivocavoca, inqubekela phambili ye-kyphosis kwabesifazane abaneminyaka engama-50 kuya kwengama-59 ibambezelekile uma kuqhathaniswa nalabo abangaqedanga ukuvivinya umzimba.

Ukuzivocavoca ukuzama

U-Araza uncoma lezi zivivinyo ezinhlanu ukusiza ukuvimbela noma ukuthuthukisa iqolo elingaphezulu eliyindilinga. Ukungaguquguquki kuyisihluthulelo. Lezi zivivinyo kufanele ziphindwe okungenani kathathu noma kane ngesonto ukubona imiphumela ngokuhamba kwesikhathi.

Njalo bonana nodokotela ngaphambi kokuqala inqubo yokuzivocavoca futhi uqiniseke ukuthi ulalela umzimba wakho. Uma ukuzivocavoca umzimba noma ukunwebeka kubangela ukwanda kobuhlungu, yima ufune usizo.

1. Isibuko sesithombe

Kulokhu kuvivinya umzimba, mane wenze ukunyakaza okuhlukile kokuma ozama ukukuqondisa.

1. Yima ubude, ubheke odongeni uma kudingeka.
2. Faka isilevu sakho kancane bese uletha ikhanda lakho emuva ngqo emahlombe akho.
3. Zizwe sengathi uletha amahlombe akho emuva naphansi. Bamba lesi sikhundla imizuzwana engama-30 kuye kumzuzu owodwa. Thatha ikhefu uma uqala ukuzwa ubuhlungu.

Uma kuyinselele ukwenza ikhanda lakho lithinte udonga ngenkathi ugcina isikhundla se-chin tuck, ungabeka umcamelo ngemuva kwakho bese ucindezela ikhanda lakho kulo mcamelo.

2. Ukuhoxa kwekhanda

Lo msebenzi wenziwa ulele phansi futhi ulungele imisipha yentamo evame ukwelulwa futhi ibuthakathaka.

1. Donsela isilevu sakho emuva phansi, sengathi uzama ukwenza isilevu esiphindwe kabili.
2. Bamba imizuzwana engu-15. Phinda izikhathi ezi-5 kuya kwezi-10.

3. USuperman

1. Ulele esiswini sakho, nweba izandla zakho phambi kwekhanda lakho.
2. Ukugcina ikhanda lakho lingathathi hlangothi, ubheke phansi, phakamisa izingalo nemilenze phezulu ophahleni.
3. Zizwe sengathi ufinyelela kude nomzimba wakho ngezandla nangezinyawo. Bamba imizuzwana emi-3 bese uphinda izikhathi eziyi-10.

4. Ukwelulwa kwempilo

Umgomo walokhu kuvivinya umzimba ukunweba imisipha eqinile yesifuba nokuqinisa imisipha ebuthakathaka yangemuva.

1. Qala ukuma ubude, amadolo athambile, ahlanganyele umgogodla, isifuba simile, namahlombe emuva nangaphansi.
2. Lapho usuzithole usesimeni esihle sokuphakama, phakamisa izingalo zakho ungene ku-Y isikhundla izithupha zakho zikhombe ngemuva kwakho.
3. Kulesi sikhundla, phefumula kabili noma kathathu ngokujula, ugxile ekugcineni lesi simo ku-exhale.

5. I-Thoracic spine foam rolling

1. Lala phansi une-roller yegwebu ngaphansi kwakho, unqamule emuva maphakathi.
2. Gobisa kancane uye phansi ku-roller foam, ubhucunga imisipha yomhlane wakho nomgogodla we-thoracic.

Ungazama lokhu ngokwelula izingalo zakho phezu kwekhanda lakho endaweni yokwelulwa kwempilo echazwe ngenhla. Yenza lokhu okungenani imizuzwana engama-30 kuye kumzuzu owodwa.

Ukuthatha

Ngokwenza izinguquko ezincane ukunakekela ukuma kwakho namuhla nokuvikela i-kyphosis, ungazuza izinzuzo zezempilo eminyakeni ezayo. Ngakho-ke, thatha ikhefu kusuka ocingweni lwakho, uzijwayeze ukuma okuhle, bese usebenzela ikhwalithi ephezulu yempilo.