Yenza Okungcono Kakhulu Kwe-Sleeper Stretch

-Delile

• Yini engcono kakhulu
• Izinyathelo zokulala
• Ukulungiswa kokulala kokulala
• Shintsha i-engeli yomzimba wakho
• Sebenzisa ithawula ngaphansi kwengalo yakho
• Amathiphu okukwenza kahle
• Okushiwo ucwaningo
• Kungasiza uma usuvele wenza imisebenzi ephindaphindwayo
• Kungenzeka kungasebenzi njengokunye ukuhamba
• Amanye amathiphu wokuhamba kwehlombe
• Ukwelula umzimba
• I-pendulum elula
• Ukuthatha

Ukwelulwa kokulala kungukuzivocavoca okuthuthukisa ububanzi bokunyakaza nokujikeleza kwangaphakathi emahlombe. Iqonde kuma-infraspinatus kanye nemisipha emincane ye-teres, etholakala ku-cuff rotator. Le misipha inikela ngozinzo emahlombe akho.

Ukwenza ukwelulwa njalo kungasiza ekuthuthukiseni ukunyakaza emahlombe akho, kukuvumela ukuthi uqedele imisebenzi yansuku zonke noma yezemidlalo ngokukhululeka okukhulu. Kungakusiza futhi ukuthuthukisa ukuguquguquka nokuzinza okudingayo ukuvimbela ukulimala.

Nakhu ukuthi ungakusebenzisa kanjani ngokugcwele lokhu kunwebeka.

Yini engcono kakhulu

Ukwelulwa kokulala kungasiza lapho welapha izimo zamahlombe njengokufaka impingement, tendinitis, kanye ne-tendon strains.

Kungakusiza nokuthi ululame ngemuva kokulimala noma ukuhlinzwa. Kungasiza ekunciphiseni ubuhlungu obujwayelekile, ukuqina, nokungalingani ngenxa yokuhlala isikhathi eside, iminyakazo ephindaphindwayo, nemisebenzi yansuku zonke.

Ukungazinzi, ukuqina, noma ukulahleka kokujikeleza kwangaphakathi emahlombe nakho kuyizinkinga ezivame ukutholakala kubasubathi abavame ukusebenzisa ukunyakaza kwengalo ngaphezulu, njengebhola le-baseball, ithenisi, nevolleyball.

Izinyathelo zokulala

Hlala ukhululekile futhi ukhululekile ngenkathi wenza ukulala. Ukuthola ukuqina okukhuphukile noma ukungezwani kuyisibonakaliso sokuthi uzikhandla ngokweqile kwemingcele yakho noma ukwenze ngokungalungile.

Ukwenza ukwelula ukulala:

1. Lala ngohlangothi lwakho oluthintekile ihlombe lakho ligxunyekwe ngaphansi kwakho. Ungasebenzisa umcamelo ngaphansi kwekhanda lakho.
2. Letha indololwane yakho iqonde ngqo ehlombe lakho.
3. Goba ingalo yakho endololwaneni ukuze iminwe yakho ikhombe ophahleni. Gcina ingalo yakho igobile kule ndawo engu-L.
4. Sebenzisa esinye isandla sakho ukusunduza ingalo yakho iye phansi.
5. Cindezela uye phansi kakhulu ngangokunokwenzeka.
6. Uzozwa ukunwebeka ngemuva kwehlombe lakho, ingalo, noma iqolo elingaphezulu.
7. Bamba welule imizuzwana engama-30. Phindaphinda okungu-3-5.

Yenza i-sleeper yelule ubuncane bezikhathi ze-2-3 ngeviki. Ngokuya ngesimo sakho, owelapha ngokomzimba angancoma ukuthi ukwenze kaningi. Qhubeka amasonto ayisithupha noma uze uthole ukululama okugcwele.

Kungaba wusizo ukwenza ukwelula ngaphambi nangemva kokuzivocavoca ngaphambi kokulala. Ungenza ukwelula njalo ukugcina imiphumela yakho nokuvimbela ukulimala okuqhubekayo.

Ukulungiswa kokulala kokulala

Ukuguqulwa okuncane kokwelula kungasiza ekunciphiseni ubunzima nokungahambi kahle. Nazi izinguquko ezimbalwa ongazama ngazo.

Shintsha i-engeli yomzimba wakho

Zama ukujikisa umzimba wakho emuva kancane. Lokhu kungasiza ekuqiniseni ihlombe lakho lamahlombe futhi kuvimbele ukufakwa kwehlombe. Uma usebenza nodokotela womzimba, bangafaka isandla sabo ehlombe lakho lokusiza ukuqondisa ukunyakaza.

Sebenzisa ithawula ngaphansi kwengalo yakho

Ungabeka ithawula ngaphansi kwendololwane yakho noma ingalo engaphezulu ukuze ujulise ukwanda ngemuva kwehlombe lakho. Lokhu kuguqulwa kucatshangwa ukuthi kusiza ukukhomba imisipha yehlombe.

Ngokuvamile kubekezeleleka kangcono kunokwelula isikhundla se-rollover. Ukwesekwa okwengeziwe okuvela kuthawula kusiza ukunciphisa ingcindezi ehlombe lakho.

Zama ukuguqulwa okuhlukile bese uthola izeluleko kochwepheshe bezokunakekelwa kwezempilo noma owelapha ngokomzimba ukuze ubone ukuthi yini okukusebenzela kangcono. Ungumhlahlandlela wakho omuhle kakhulu wokuthi yini ezwakala ilungile emzimbeni wakho futhi uletha imiphumela emihle kakhulu.

Amathiphu okukwenza kahle

Sebenzisa indlela efanelekile namasu lapho wenza lokhu ukunweba ukuvimbela ukulimala okuqhubekayo. Iya kalula. Ukuzwa ubuhlungu obukhuphukile kungaba uphawu lokuthi wenza ngokungalungile noma usebenzisa amandla amaningi.

• Qondanisa. Musa ukudonsa ingalo yakho egxilile ibheke esifubeni sakho. Dweba amahlombe ehlombe lakho emgogodleni, ugcine intamo yakho ihambisana nomgogodla wakho. Zama ukuthola isikhundla sehlombe esisebenza kangcono kuwe.
• Ukufudumala kuqala. Yenza ukwelula okuncane ukuze ufudumale ngaphambi kokwenza ukulala. Lokhu kusiza ukwandisa ukugeleza kwegazi kuye emisipheni yakho futhi kulungiselele ukwenza okuthile. Qedela ngokunweba okumbalwa ukupholisa umzimba wakho.
• Khuluma nochwepheshe onolwazi. Udokotela ongokomzimba angakusiza unqume ukuthi iyiphi indlela ehamba phambili ngokukubonisa inqubo efanelekile futhi uncoma ukuzivocavoca noma ukwelashwa okuhambisanayo.

Kunezingozi ekwenzeni ukwelulwa komuntu olele. Ifomu elingalungile lingabeka ubunzima emzimbeni wakho, okuholele ezinkingeni. Ukwelulwa kufanele kuzizwe kukhululekile futhi kungalokothi kubangele ubuhlungu.

Kungcono ukwenza okuncane kakhulu kunokuningi. Ungaziphusheli ngamandla noma ngokushesha okukhulu. Yiba mnene futhi uhambe kalula kuwe, ikakhulukazi uma usebenzisa i-stretch ukupholisa ekulimaleni.

Okushiwo ucwaningo

Imvamisa ukwelulwa kokulala kungenye yezindlela zokuqala ezinconyelwe abantu abanokujikeleza okulinganiselwe kwangaphakathi.

Ucwaningo lomtholampilo olusekela ukwelulwa komuntu olele luxubene.

Kungasiza uma usuvele wenza imisebenzi ephindaphindwayo

Amadoda amancane angama-66 athola ukuthi ukulala kwakusebenza kahle ekukhuliseni ngokuzungezile ukujikeleza kwehlombe langaphakathi nobubanzi bokunyakaza engalweni ephezulu yamadoda adlala i-baseball. Azikho izinguquko eziboniswe ngokushintshaniswa kwehlombe langaphandle.

Amadoda ayehlukaniswe ngamaqembu amabili, lawo ayedlala i-baseball kanye nalabo ababengakabambi iqhaza emidlalweni yokuphonsa phezulu. Iqembu elingajikijeli alibonisanga zinguquko ezibalulekile. Izilinganiso zithathwe ngaphambi nangemuva kwamaqoqo amathathu wokulala okulele amasekhondi angama-30.

Ucwaningo olwengeziwe luyadingeka ukuqinisekisa nokwandisa kokutholakele kwalolu cwaningo oluncane. Abaphenyi kusadingeka baqonde ukuthi ukunyakaza okwandayo kunomphumela omuhle ekusebenzeni kwezemidlalo nasekuvimbeleni ukulimala.

Kungenzeka kungasebenzi njengokunye ukuhamba

Ucwaningo lwango-2007 luthole ukuthi ukunwebeka komzimba osebenza kahle kusebenza kangcono kunokwelula ukulala ekwandiseni ukujikeleza kwangaphakathi kubantu abanamahlombe aqinile. Kokubili ukwelula kukhombise ukuthuthuka kuqhathaniswa neqembu elilawulayo, elingakwazanga ukunweba. Kodwa-ke, yiqembu lokunwebeka komzimba elikhombise ukuthuthuka okukhulu kuphela.

Lesi bekuyisifundo esincane esinabantu abangama-54 kuphela, ngakho-ke imiphumela ilinganiselwe. Abantu abaseqenjini elelulekayo baphindaphinde kahlanu ukwelulwa ohlangothini oluthintekile, babambe ukwelulwa imizuzwana engama-30. Lokhu kwenziwa kanye ngosuku amasonto ama-4.

Amanye amathiphu wokuhamba kwehlombe

Kunezinye izinketho eziningi zokukhulisa ukuguquguquka nokuhamba emahlombe akho. Ungenza lokhu kunwebeka esikhundleni se-noma ngokulala okulele. Uma uhlangabezana nobuhlungu obukhulu, kungcono ukuphumula ngokuphelele.

Ukwelula umzimba

1. Yelula ingalo yakho emzimbeni wakho, usekele indololwane yakho.
2. Qiniseka ukuthi ingalo yakho ayikhuphukeli ngaphezu kwehlombe lakho.
3. Bamba lesi sikhundla imizuzwana engama-30 nhlangothi zombili.
4. Yenza ukuphindaphinda okumbalwa usuku lonke.

I-pendulum elula

1. Ukusuka lapho umile khona, ncika phambili kancane, uvumele ingalo yakho ethintekile ukuthi ilenge phansi.
2. Ungakwazi ukuphumula isandla sakho esiphambene nendawo ukuze uthole ukusekelwa.
3. Khulula amahlombe akho, gcina umgogodla uqonde, bese ugoba amadolo akho kancane.
4. Ngenisa ingalo yakho phambili nangemuva.
5. Bese uyihambisela eceleni, nasemibuthanweni kuzo zombili izinkomba.
6. Yenza uhlangothi oluhlukile.
7. Yenza amasethi ama-2 okuphindaphindwayo ayi-10 kuko konke ukunyakaza.

Uma usalulama ekulimaleni, zama ukufaka iphedi yokushisa noma i-ice pack endaweni ethintekile imizuzu eyi-15 njalo ngamahora ambalwa.

Udokotela wakho angancoma ukuthi uthathe umuthi olwa nokuvuvukala njenge-ibuprofen, i-aspirin, noma i-naproxen. Izinketho zemvelo ezilwa nokuvuvukala zifaka ama-ginger, turmeric, nama-capsules kawoyela wezinhlanzi.

Ungacabanga futhi ngenye indlela yokwelashwa efana nokubhucungwa umzimba noma ukutshopa.

Ukuthatha

Ukwelulwa kokulala kungenye yezindlela zokwandisa uhla lwakho lokunyakaza futhi unciphise ukuqina emahlombe akho. Noma kunjalo, kungahle kungabi ukuzivocavoca okuphumelela kakhulu kuwe. Khuluma nodokotela noma umelaphi ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.

Njalo zijwayeze ukulala kokulala ngokuphepha nokunakekelwa. Misa uma uhlangabezana nobuhlungu noma yiziphi izimpawu zakho ziba zimbi kakhulu.