Isikhundla Esiphakeme Siyithinta Kanjani Impilo?

-Delile

• Isikhundla esiphakeme emisebenzini yokuzivocavoca
• Ukuthola umgogodla ongathathi hlangothi
• Isikhundla se-Supine nokulala
• I-apnea yokulala evimbela
• Ukukhulelwa
• Isifo se-reflux se-gastroesophageal (GERD)
• Izingozi zesikhundla esiphezulu
• Ngesikhathi sokukhulelwa
• Ngesimo senhliziyo
• Nge-acid reflux noma i-GERD
• Ukuthatha

Igama elithi "supine position" ungathola lapho ubheka phezulu noma uxoxa ngokunyakaza okuhlukahlukene kokuzivocavoca noma izindawo zokulala. Yize kungazwakala kuyinkimbinkimbi, i-supine imane isho ukuthi “ukulala ngomhlane noma ubheke phezulu,” njengalapho ulele embhedeni ngomhlane futhi ubheka phezulu ophahleni.

Isikhundla esiphakeme emisebenzini yokuzivocavoca

Kuvamile ukuba sesikhundleni esiphakeme lapho wenza izivivinyo ze-yoga nama-Pilates noma izivivinyo ezahlukahlukene zokuphefumula nezokuphumula.

UDkt.Monisha Bhanote, MD, FASCP, FCAP, udokotela oqinisekiswe kathathu webhodi nomqeqeshi weYoga Medicine, uthi kunezimo eziningi ze-yoga ezingafaka isikhundla se-supine, kufaka phakathi kepha kungagcini lapho:

• I-Bridge Pose (Setu Bandha Sarvangasana)
• I-Twist efundwayo (uSupta Matsyendrasana)
• I-Fish Pose
• I-Butterfly egciniwe (uSupta Baddha Konasana)
• Ijuba elilungisiwe
• Ingane Ejabulayo
• I-Supine Extended Mountain Pose (iSupta Utthita Tadasana)
• Savasana

Lapho uqhuba lezi zikhundla, ungahlala uguqula ngokusebenzisa amabhulokhi, ama-bolsters, noma izingubo zokulala ukuze uthole induduzo.

Ngokwengeziwe, amakilasi amaningi ama-Pilates enza izivivinyo endaweni ephakeme. Indawo yokuqala kuma-Pilates floor izivivinyo eziningi zifaka phakathi ukuthola umgogodla ongathathi hlangothi. Lapho umzimba wakho ukulesi sikhundla, umnyombo nezinqulu zakho kudingeka ziqine futhi zizinze.

Ukuthola umgogodla ongathathi hlangothi

1. Ukuthola umgogodla ongathathi hlangothi, qala ngokulala ngomhlane endaweni ephezulu. Lapho amadolo egobile, gcina izinyawo zakho ziphansi phansi.
2. Thatha umoya ophefumulayo bese uvumela umzimba wakho uphumule noma ucindezele phansi.
3. Njengoba ukhipha, sebenzisa i-abs yakho ukucindezela umgogodla wakho ophansi phansi.
4. Adonse umoya ukuze akhulule. Lapho umhlane wakho uvuka phansi, uzozwa igebe noma ijika lemvelo kumhlane wakho ophansi. Lesi isikhundla somgogodla ongathathi hlangothi.

Isikhundla se-Supine nokulala

Indlela olala ngayo ingabhebhethekisa izingqinamba ezikhona zezempilo futhi inyuse nobuhlungu bentamo nomhlane. Uma ungenazinkinga ezithile zezempilo ezihlobene nokulala, khona-ke ukulala endaweni ephezulu akufanele kube yinkinga. Kepha kunezinkinga ezithile zezempilo nezokwelapha ezingaba zimbi kakhulu uma ulala ngomhlane.

Nazi ezinye zezinkinga ezivame kakhulu ezihambisana nokulala endaweni ephezulu.

I-apnea yokulala evimbela

Ngokusho kwe-a, ngaphezu kwengxenye yabo bonke abantu abane-obstructive sleep apnea (OSA) bahlukaniswa njenge-OSA ehlobene ne-supine. Lokho kungenxa yokuthi kubantu abane-OSA abasezikhundleni eziphezulu kungaholela ezinkingeni zokuphefumula ezihlobene nokulala njengoba ikhono labo lokukhuphula ivolumu yamaphaphu nokwandisa isifuba lingahle lonakaliswe.

“Lokhu kwenzeka njengoba uvalo nezitho zesisu zingacindezela iphaphu eliseduze njengoba umuntu esuka ekumeni aye phezulu. Ngenxa yobunzima bokulala, lokhu kunciphisa ikhwalithi isiyonke, ”kuchaza uBhanote.

Ukukhulelwa

Ngemuva kwamasonto angaba ngu-24 ekhulelwe, u-Bhanote uthi ukulala endaweni ephezulu kungadala isiyezi ngokunzima ukuphefumula. Ungathola ukukhululeka kulokhu ngokulala ngohlangothi lwakho lwesobunxele noma ngokuhlala endaweni emi mpo.

Isifo se-reflux se-gastroesophageal (GERD)

I-GERD ithinta amaphesenti angama-20 wabantu baseMelika. Ngalesi sifo, i-acid esiswini ibuyela emuva esophagus.

Indawo yokulala ephezulu ayinconyelwe abantu abane-reflux, ngoba isikhundla se-supine sivumela i-asidi eyengeziwe ukuthi ikhuphuke i-esophagus futhi ihlale lapho isikhathi eside. Lokhu kubangela isilungulela, ngisho nokukhwehlela noma ukuklinya, ngenkathi uzama ukulala.

I-GERD ehlala isikhathi eside ingagcina iholele ezimeni ezinzima kakhulu kufaka phakathi izilonda ezophayo kanye nomphimbo kaBarrett. Ukugcina ikhanda lombhede wakho liphakeme kunganciphisa ukungakhululeki okuthile.

Izingozi zesikhundla esiphezulu

Izingozi eziningi ezihambisana nokuba sesikhundleni se-supine nazo zihlotshaniswa nezinye izimo.

Ngesikhathi sokukhulelwa

Uma ukhulelwe futhi uchitha isikhathi esiningi ulele ngomhlane, kunengozi yokuthi isibeletho singacindezela i-vena cava engaphansi, umthambo omkhulu othwala igazi elingenawo umoya-mpilo ovela emzimbeni ophansi uye enhliziyweni. Uma lokhu, kungahle kube ne-hypotension yomuntu okhulelwe futhi kwehlise ukugeleza kwegazi kuye embungwini.

Ukuba sesikhundleni esiphakeme ngenkathi uzivocavoca ngesikhathi sokukhulelwa kungenye into ekukhathazayo. Ngokuya nge-American College of Obstetricians and Gynecologists, kufanele ugweme ukuba semhlane wakho ngangokunokwenzeka. Lapho wenza ama-Pilates noma i-yoga uhamba, shintsha ukubukeka ukuze ubeke isikhathi esincane emhlane wakho.

Ngesimo senhliziyo

Ngokwengeziwe, uDkt Jessalynn Adam, MD, udokotela oqinisekiswe ngamabhodi onguchwepheshe wemithi yezemidlalo yokunakekelwa okuyisisekelo ne-Orthopedics kanye neJoint Replacement kwaMercy, uthi abantu abanenkinga yenhliziyo eminyene bangaba nenkinga yokuphefumula endaweni ephakeme, ngakho-ke, akufanele baqambe amanga isicaba.

Nge-acid reflux noma i-GERD

Njengoba i-GERD ingathinta ukulala kwakho, ingadala nezimpawu ngemuva kokudla. "Ukulala phansi ngemuva kokudla okukhulu kunganikela ku-acid reflux njengoba kuvumela okuqukethwe yisisu ukuphinda kungene emphinjeni," kuchaza u-Adam.

Uma une-GERD, uncoma ukuthi udle ukudla okuncane futhi uhlale uqonde okungenani imizuzu engama-30 ngemuva kokudla. Uma uhlela ukulala endaweni ephakeme, u-Adam uphakamisa ukuthi ungadli isikhathi esingaphezu kwamahora amabili ngaphambi kokulala ukuze ugweme i-reflux lapho ulele supine.

Ukuthatha

Isikhundla se-supine singenye yezindlela ezivame kakhulu zokuphumula nokulala. Futhi kuyisikhundla esidumile lapho wenza izivivinyo ezithile ngesikhathi se-yoga noma isigaba se-Pilates.

Uma unesimo sempilo esiba sibi uma ukulesi sikhundla, kungcono ukukugwema noma ukunciphisa isikhathi osichitha emhlane wakho.