Ungayinikeza Kanjani I-Massage Emuva Emuva Ukuqeda Ubuhlungu

-Delile

• Ungayinikeza kanjani i-massage emuva
• Ukuze uqalise:
• Zama lokhu:
• Zama lokhu:
• Amasu
• Ukuzithambisa
• Zama lokhu:
• Zama lokhu:
• Izinzuzo
• Izinhlobo zobuhlungu emuva
• Izimbangela zobuhlungu
• Uzobona nini ipro
• Okubalulekile

Ubuhlungu beqolo yisimo esivamile kubantu abadala. Kungenzeka ngezizathu eziningi, njengokuphakamisa okungafanele, ukungasebenzi, nokuguga okujwayelekile.

Ezinye izindlela zokwelashwa kobuhlungu beqolo zibandakanya ukuphumula, imishanguzo nokusebenzisa ukushisa noma iqhwa, kepha ukubhucungwa umzimba kungasiza ekukhululekeni kwezimpawu zesikhashana.

Ungazama ukuzilolonga ukuze unciphise izinhlungu emuva noma ufune umngane, ilungu lomndeni, noma uchwepheshe ukuze unciphise izicubu zakho ezithambile.

Ungayinikeza kanjani i-massage emuva

Ngamathuluzi ambalwa nje kanye namasu athile ayisisekelo wokuhlikihla, unganikeza umyalezo emuva kumngani noma ilunga lomndeni noma ubakhombise nokuthi bangakunika kanjani. Nayi ividiyo ngokunikeza ukubhucungwa okuphansi emuva:

Khumbula ukuthi akufanele usebenzise ingcindezi ngqo emgogodleni. Sebenzisa kuphela ingcindezi emnene ukugwema ukulimala nokungaphatheki kahle.

Ukuze uqalise:

1. Beka umuntu othola ukubhucungwa esiswini sakhe etafuleni lokuhlikihla, kumata, noma kumatilasi. Umuntu kufanele akhiphe ihembe lakhe noma afake okuthile okukulungele ukukhuphula ngenhla komhlane ongezansi ukuvumela ukuthi ukusikhipha kwenzeke ngqo esikhunjeni.
2. Beka umcamelo ngaphansi kwesifuba sesifuba, ithawula eligingqiwe ngaphansi kwesiphongo, nethawula eligoqiwe ngaphansi kwamaqakala. Vala imilenze yomuntu ngethawula, bese ulifaka kulayini wepantini ukuvikela izingubo emafutheni okubhucungwa umzimba.
3. Gcoba uwoyela wokuhlikihla ezandleni zakho, bese usabalalisa uwoyela emhlane ongezansi womuntu ngemivimbo ebushelelezi evela ezandleni zakho.

Ngemuva kwalokho, ungaqala ukubhucunga emuva usebenzisa izindlela ezahlukahlukene ezahlukahlukene. Massage uhlangothi ngalunye lwangemuva ngokwehlukana.

Zama lokhu:

1. Zama ukujikeleza kwesundu ngokwelula izingalo zakho bese ubeka isandla esisodwa esivulekile ngaphezulu kwesinye. Yenza iminyakazo eyindilinga ngemuva evela okhalweni lwakho.
2. Zijwayeze ukuphakamisa imisipha ngokugcina iminwe yakho iqonde, usakaze izithupha, uphinde uphakamise imisipha yomhlane ongezansi ngokujika isihlakala sakho, isandla esisodwa ngasikhathi.
3. Qala ukuzungeza isithupha ngokuphendukela ezinyaweni zomuntu bese usebenzisa izithupha zakho ukwenza ukushaya okuhamba kancane kusuka maphakathi emuva kuya okhalweni, ukuphinda kabili ngaphezulu.
4. Ekugcineni, zijwayeze ukuphakamisa imisipha njengoba wenza ngaphambili, kodwa phakamisa imisipha eduze kwezinqulu.

Lapho usudlulile kulezi zinhlelo, ungenza ezinye izinyathelo ezimbalwa zokunciphisa noma iziphi izinhlungu ezisala emuva.

Zama lokhu:

1. Phinda lezi zindlela ngakolunye uhlangothi lwangemuva.
   Qedela ukusikhipha ngokusebenza ezinhlangothini zombili zangemuva ngasikhathi sinye.
2. Zama i-knuckling, eyenza izibhakela ngezandla zombili bese uyihlikihla kusuka maphakathi nendawo emuva kuya endaweni yesinqe ngobumnene, ugweme umgogodla.
3. Ukuzama ukusabalala emuva, vula izandla zakho bese uzihambisa kancane ungene maphakathi no-hips.
4. Beka izandla zakho ngakolunye uhlangothi ohlangothini olungezansi, bese uzihambisa emuva naphambili ngemuva njengenqubo yokugcina yokuhlikihla.

Amasu

Kunezinhlobo eziningi zokubhucungwa komhlane wakho ongezansi. Ezinye zazo ziphephile ukuzama ekhaya, kanti ezinye kufanele zenziwe ngochwepheshe kuphela.

• I-massage yokwelapha. Lolu noma yiluphi uhlobo lokuhlikihla olukhomba indawo yomzimba wakho ukukhulula ukungakhululeki okuthile nobuhlungu.
• Ukuthanjiswa kwezicubu ezijulile. Lolu hlobo lwe-massage ludinga uchwepheshe. Lokho kungenxa yokuthi le ndlela ibhucunga umzimba wakho ngamandla amaningi futhi ifinyelela imisipha nezicubu ezixhuma ezingeni elijulile.
• Ukubhucungwa kweSweden. Lokhu kumnene kunokuhlikihla kwezicubu okujulile, futhi kugcizelela ukunyakaza okude, okuyindilinga nokuxolela kanye nokuthepha nokudlidliza.
• Ukubhucungwa kwezemidlalo. Ukubhucungwa kwezemidlalo kuhloselwe abagijimi.Isetshenziselwa ukuvimbela ukulimala noma ukusiza umgijimi olimele abuyele kwezemidlalo.
• IShiatsu massage. Lesi isitayela sokubhucungwa saseJapan, futhi sisebenzisa ingcindezi emzimbeni ngendlela enesigqi. Lokhu kuhloswe ngakho ukukhuthaza umzimba ukuthi uzelaphe.

Ukuzithambisa

Kungenzeka ukuthi uzihlikihle emuva ngezingcezu ezimbalwa zemishini.

Zama lokhu:

1. Lala ubheke phezulu kumata bese ubeka amabhola amabili ethenisi ngaphansi kwaphakathi kwakho maphakathi, elinye ohlangothini ngalunye lomgogodla.
2. Gobisa amadolo akho bese ubeka izinyawo zakho phansi.
3. Kancane kancane hambisa phezulu naphansi ukuze amabhola ethenisi agingqike emhlane wakho ongezansi.
4. Ungazihambisa phansi naphezulu ngemilenze yakho ukuze unciphise noma wandise ingcindezi evela kumabhola ethenisi.

Buka le vidiyo ukuthola eminye imininingwane:

Ungakwenza futhi lokhu nge-foam foam.

Zama lokhu:

1. Yibeke ngezansi komhlane wakho ongezansi ngenkathi ulele ubheke phezulu kumata.
2. Faka ingcindezi ku-roller ukukhomba umthombo wobuhlungu bakho emuva.
3. Ungathola nokuthi ukugoqa igwebu ngenhla noma ngaphansi komthombo wobuhlungu nakho kunikeza ukukhululeka.

Ungathola ukuthi lezi zivivinyo zizuzisa kakhulu usuku lonke imizuzu embalwa ngayinye noma ngaphambi kokulala.

Izinzuzo

Ukubhucungwa kobuhlungu obuphansi emuva kungasiza:

• ukudambisa ubuhlungu besikhashana
• phumuza imisipha yakho
• ukwandisa igazi lakho ne-lymph flow
• ukunciphisa ukucindezeleka okuhlobene nobuhlungu

Izinhlobo zobuhlungu emuva

Kunezinhlobo ezimbili zobuhlungu emuva, futhi zikalwa ngobude besikhathi uzwa ubuhlungu.

Ubuhlungu obubuhlungu emuva buxazululeka esikhathini esiyizinyanga ezintathu, kanti amaphesenti angama-90 alabo abanezinhlungu ezibuhlungu emuva abanawo isonto noma amabili kuphela. Olunye uhlobo lobuhlungu beqolo ubuhlungu obungapheli obuya emuva, obuhlala isikhathi eside kunezinyanga ezintathu.

Ukubhucungwa komzimba kungasiza ngezinhlobo zombili zobuhlungu emuva, kepha kunganikeza ukukhululeka okwengeziwe kulabo abanezinhlungu ezibuhlungu emuva.

Imihlahlandlela yokuvuselela imitholampilo evela e-American College of Physicians ifaka ukwelashwa kwe-massage njengenketho yokwelashwa yezinhlungu ezibuhlungu emuva, kepha abayincomi kulabo abanezinhlungu ezingapheli zomqolo.

Usengafuna ukuzama ukusikhipha umzimba ukuze uthole ukukhululeka kwesikhashana kobuhlungu obungapheli emuva, noma kunjalo.

Okushicilelwe ku-Annals of Internal Medicine kutholakale ukuthi ukubhucungwa kusizakala abantu abanezinhlungu ezingapheli zomqolo esikhathini esiyizinyanga eziyisithupha. Kepha ngemuva konyaka, labo abathola ukubhucungwa ngaphezu kokunye ukunakekelwa babhekana nezinga elifanayo lezimpawu njengalabo abangenawo ukubhucungwa.

Izinzuzo zesikhashana esifushane zokubhucungwa ubuhlungu obungapheli obuya emuva zifaka phakathi ukunciphisa isikhathi esichithwa kuhlala embhedeni, ukwenza ngcono ikhono lokwenza imisebenzi yansuku zonke, nokusebenzisa umuthi omncane ukwelapha izinhlungu emuva.

Izimbangela zobuhlungu

Izimbangela zobuhlungu emuva zibandakanya:

• ukuwa
• ukuphakamisa izinto ezisindayo
• ukuhlunga imisipha noma ukugxaza imisipha
• ukuma kahle
• ukuphila impilo yokuhlala phansi
• ukungazivocavoci umzimba
• ukuhlala isikhathi eside kakhulu
• ukugoba umhlane wakho phambili uma wenza imisebenzi ende

Ezinye zalezi zimbangela zingaholela ezimeni zezempilo ezibangela ubuhlungu emuva, noma izimo ngokwazo zingaholela ezinhlungwini ezisezingeni eliphansi, kufaka phakathi:

• ama-disc aqhekekile, aqhekekile, noma okhubazekayo emgogodleni wakho
• isifo samathambo
• ukungahleleki kwamathambo
• ukukhumuzeka kwamathambo

Uzobona nini ipro

Ungathola ukuthi imizamo yakho yokuhlikihla ekhaya ayenzi ngokwanele ukunciphisa izinhlungu zakho ezisezingeni eliphansi.

Cabanga ngokufuna i-masseuse eyi-professional ukuhlinzeka ngokubhucunga umzimba noma omunye uchwepheshe, ofana nodokotela wezokwelapha noma owelapha ngokomzimba, ukulungisa umgogodla wakho. Le mizamo yochwepheshe ingasiza ekunciphiseni ubuhlungu bakho emuva.

Ungahle uthande ukubona udokotela uma izinhlungu zakho ezisezingeni eliphansi zinzima kakhulu noma zihlala isikhathi eside.

Udokotela angaxilonga futhi akusize uphathe izinhlungu zasemuva eziphazamisa impilo yakho yansuku zonke. Bangancoma izindlela zokwelashwa ezahlukahlukene ukusiza ngobuhlungu obunzima obuya emuva noma obude. Ezinye izincomo zokwelashwa zingafaka:

• ukuphumula kombhede
• ukwelashwa ngokomzimba
• imithi, njengezidakamizwa ezingezona ukuvuvukala (ama-NSAID) noma ama-relaxant muscle
• ukufakwa kokushisa noma kweqhwa
• ukulungiswa kwemisebenzi yansuku zonke, njengokugwema ukuhlala isikhathi eside kakhulu
• welulela umhlane wakho ongezansi
• back isekela

Okubalulekile

Ukubhucungwa kungasiza ekunciphiseni izinhlungu zakho zangemuva zesikhashana esifushane. Ungacela umngani noma ilunga lomndeni ukuthi likubhucunge, lifune izinsizakalo zochwepheshe, noma uzame ukuzithambisa ngebhola lethenisi noma nge-roller roller.

Lezi zindlela zingakunikeza ukukhululeka kobuhlungu futhi zikusize uhlale usebenza. Xoxa ngobuhlungu obungapheli beqolo noma obuhlungu emuva obuphazamisa impilo yakho yansuku zonke nodokotela wakho. Ungadinga uhlelo lokuphatha oluhlukahlukene kakhulu olubandakanya ezinye izindlela zokwelapha ukunciphisa izinhlungu.