Kungenzeka Yini Ukuvivinya Intamo Yakho?

-Delile

• Buyekeza kwe-

Ucabanga kangaki ngentamo yakho? Njengokuthi, mhlawumbe lapho uvuka ne-crick kuwo ekulaleni okungalungile, kodwa ngokuyisisekelo ungalokothi, akunjalo? Okuxakayo, ngoba izintamo zethu zenza umsebenzi omningi nsuku zonke. Ikhanda lakho linesisindo esingamakhilogremu angu-10 kuye kwayi-11, futhi intamo yakho yayiklanyelwe ukubamba leso sisindo ngaphandle kwenkinga. Ngaphandle kokuthi sisebenza kahle yonke into futhi asiyiqapheli.

Abantu baseMelika bachitha amahora amabili nemizuzu engama-51 ngosuku bebuka ama-smartphones abo. Kunenqwaba yezinkinga eza nalokho, hhayi okungenani konke ukuthi ushintsha ngokoqobo ukwakheka kwentamo yakho. (Related: Igolo Lami Elimele Kwakuwucingo Lokuzivusa Ngangingazi Ukuthi Ngiyakudinga)

Ucwaningo lukhombisa ukuthi nge-intshi ngayinye lapho ubeka ikhanda lakho phambili uphinda umthwalo ophindwe kabili emisipheni yentamo yakho ube yisamba samaphawundi amandla angeziwe angama-60. “Ishintsha ngempela indlela okuhlala ngayo intamo, imisipha, namathambo,” kusho uTanya Kormeili, M.D., udokotela wesikhumba oqinisekiswe ibhodi nomfundisi wezokwelapha e-University of California, eLos Angeles.

"Cabanga ngomzimba wakho lapho ubheka ifoni yakho: Ubambe intamo yakho, amahlombe, nomgogodla womlomo wesibeletho ngokuncipha okungalungile," kusho u-Adam Rosante, umqeqeshi wamandla odumo nokudla. "Yenza lokhu isikhathi eside futhi kaningi ngokwanele futhi ungakwazi ukukucindezela bese uqala ukuthuthukisa ukungalingani kwemisipha okunikeza ukubukeka okungapheli okuholela entanyeni, ehlombe nasezinhlungwini zomhlane."

Okubi nakakhulu, konke lokho okubheka phansi kungathinta isikhumba esingaphansi kwesilevu sakho, kusenze sigxumeke futhi sibukeke sigcwele noma sijabule. Lokho ngokuvamile kuyinto eza nobudala. "Amandla adonsela phansi adla lubi-njengoba sikhula, ukukhiqizwa kwethu kwe-collagen kuyehla, kanye namandla ethu okuqinisa nokuqinisa isikhumba ngokwemvelo, futhi izicubu ziba ntekenteke ngokwengeziwe," kusho uDkt. Kormeili.

Kepha abesifazane abasebasha ngokwengeziwe manje sebesebenzisana ne "tech neck," umhlathi obukeka ugcwele kakhudlwana nesikhumba sentamo esixegayo ngenxa yokuthi bavame kangakanani ukungahambisani kahle, uyanezela. (Okuhlobene: Izindlela ezi-3 Ifoni Yakho Eyonakalisa Isikhumba Sakho nokuthi Yini Ongayenza Ngayo)

Ukuqinisa imisipha engama-26 entanyeni yakho kungasiza ekugcineni ukuhambisana kahle, kusho uRosante. "Kufanele wenze izivivinyo eziqinisa imisebenzi eyinhloko yentamo: i-flexion, isandiso, kanye ne-lateral flexion," uthi-ikakhulukazi njengoba ucwaningo lubonisa ukuthi ukuguqulwa kwentamo kuyimbangela evame kakhulu yobuhlungu kubasebenzisi bedivayisi yeselula. Ukuzivocavoca okuphezulu emuva nakho kungasiza ekulweni namahlombe ayindilinga futhi kuqhubeke nokulungisa ukuqondanisa kwakho kwangemuva. (Lezi zimo ze-yoga ze-"tech neck" nazo zingasiza.)

Zama ukusebenzisa lezi zivivinyo ezine ohlelweni lwakho lwansuku zonke:

1.I-Supine Flexion

Lala ubhekane ebhentshini ikhanda lakho nentamo kungasekho ekugcineni. Ukugcina umgogodla ongathathi hlangothi, buyisela isilevu sakho emuva. Ukusuka lapha, bhekisa ikhanda lakho emuva bese ubuyela kokungathathi hlangothi. Lokho kuyi-rep engu-1. Yenza amasethi angu-2 kuya kwangu-3 okuphindaphinda okungu-5 kuye kwayi-10. Phumula imizuzwana engama-60 phakathi kwamasethi.

2. Isandiso Esithambekele

Phendukisela ukulala ubheke ebhentshini ikhanda nekhanda lakho lisemaphethelweni. Buyisela isilevu sakho emuva. Ukusuka lapha, thambisela ebunzini lakho phansi bese welula ikhanda lakho emuva ngokungathathi hlangothi. Lokho kuyi-rep engu-1. Yenza amasethi amabili kuya kwangu-3 we-5 kuya ku-10 reps. Phumula imizuzwana engama-60 phakathi kwamasethi.

3. I-Lateral Flexion

Lala ebhentshini ohlangothini lwesobunxele nengalo yakho yesobunxele ilenga phezulu ebhentshini (unqenqema lwebhentshi kufanele lufakwe ngaphansi kwekhwapha). Ukugcina umgogodla ongathathi hlangothi, buyisela isilevu sakho emuva. Ukusuka lapha, thatha indlebe yakho yangakwesokudla ehlombe lakho langakwesokudla ubuyele enkabeni. Lokho kuyi-rep engu-1. Yenza ama-reps ama-5 kuye kwayi-10, bese uphenduka bese uphinda ngakolunye uhlangothi. Lokho kusethiwe okungu-1. Yenza amasethi angu-2 ukuya kwangu-3, ​​uphumule imizuzwana engama-60 phakathi.

4. I-Band Pull-Aparts

Yima mude ngezinyawo ezinqeni ububanzi ngaphandle kokubamba ilambu lokumelana okuphakathi nendawo phambi kwakho ngokungezwani ehlombe. Cindezela amahlombe akho ehlombe ndawonye njengoba uhlukanisa ibhande, uqedele ngezingalo zakho ku-T (cabanga ukuthi uzama ukuchoboza amagilebhisi phakathi kwamahlombe akho ehlombe). Buyela ukuze uqale. Lokho kuyi-rep engu-1. Yenza amasethi angu-2 kuya kwangu-3 okuphindaphinda okungu-10 kuye kwayi-12.

Ngeshwa, noma kunjalo, uma usuvele uqaphela isikhumba sentamo egugile, "ayikho idatha yokwelashwa yokufakazela ukuthi ukuqinisa imisipha yakho yentamo kuzolungisa umonakalo," kusho uKormeili. "Isikhumba asihlangene nomsipha, siwungqimba oluhluke ngokuphelele phezu kwaso."

Kunezindlela ezimbili zokwenza leso sikhumba sentamo sibonakale siqina, noma kunjalo: "Eyodwa ukwakha i-collagen ethe xaxa kanti enye ukuqinisa uhlelo olukha phezulu lwe-aponeurotic muscular (SMAS), indawo enemicu emincane ebusweni," kusho uKormeili. Kokubili lokhu kungenziwa manje ngezinqubo ezingavamisile, uyanezela. I-Ultherapy, isibonelo, idubula amagagasi e-ultrasound ajule ezicutshini ukukhuthaza ukukhiqizwa kwe-collagen kuma-SMAS. Ngakolunye uhlangothi, i-Kybella ingumjovo obulala unomphela amangqamuzana akule ndawo futhi wakhe izicubu ezibomvu, okubangela ukuqina-futhi kungasiza ukuqeda isimo se-chin ezimbili esingenakulungiswa ukuzivocavoca umzimba. (Okwengeziwe ngalokho lapha: Ukwelashwa Okungcono Kakhulu Kwesikhumba Okunqanda Ukuguga Kwentamo Yakho)

Kodwa indlela esobala kakhulu yokulwa ne "tech neck" nayo ilula kakhulu: Yeka ukubukela phansi ifoni yakho kakhulu. Uma ukuyo, yinyuse ifike ezingeni lamehlo uma ukwazi. Futhi uma ungekho kuyo, sukuma umude ngakho-ke akukho ijika emgogodleni wakho phakathi kwengaphezulu lekhanda lakho namahlombe akho. Ukuma okuhle kuya kude.

Buyekeza kwe-