Ungaphatha Kanjani futhi Uvimbe Izintambo Ezishubile

-Delile

• Inwebeka ukukhulula imisipha eqinile
• Ukuqamba amanga umsipha we-strambo I
• Ukuqamba amanga umsipha wesibili II
• Ngihleli phansi nginqamule umsipha I
• Ngihleli phansi i-hamstring stretch II
• Ukuma kwe-hamstring elula
• I-Yoga
• Inja ebheke phansi
• I-Triangle Pose enwetshiwe
• Izintambo ze-foam roll
• Ukwelashwa kokubhucunga umzimba
• Ukwelashwa ngokomzimba
• Ukuvimbela
• Lapho uzobona udokotela wakho
• Ukudla okudlela endlini
• Imithombo ye-athikili

Ukubuka konke

I-hamstring yiqembu lemisipha emithathu ekhuphuka ngemuva kwethanga lakho. Ezemidlalo ezibandakanya ukunyakaza okuningi kwe-sprinting noma kwe-stop-and-start, njengebhola likanobhutshuzwayo nethenisi, kungadala ukuqina emisipheni yakho. Kanjalo nemisebenzi efana nokudansa nokusebenza.

Ukugcina le misipha ikhululekile kubalulekile. Izintambo eziqinile zingase zithambekele ekucindezelweni noma ekudabukeni. Kukhona nomehluko phakathi kokuqina nokulimala. Uma uzwa ubuhlungu emsipheni wakho, kungcono ukubona udokotela ngaphambi kokuzama ukwelapha ukulimala kwakho ekhaya.

Kunokuvivinya umzimba okuningi nokunwebeka ongakwenza ukusiza ukugcina imisipha yakho ikhululekile. Kungumqondo omuhle ukufudumeza imisipha yakho ngaphambi kokuzelula. Zama ukuthatha uhambo oluthile noma wenze omunye umsebenzi ukuze imisipha yakho ifudumele.

Ungalokothi welule ngenkathi usezinhlungwini noma uzame ukuphoqa ukuzelula. Phefumula ngokujwayelekile ngenkathi wenza izivivinyo zokunweba. Zama ukufaka ukwehliswa kwemisipha ohlelweni lwakho lokungenani izinsuku ezimbili noma ezintathu ngesonto ngalinye.

Inwebeka ukukhulula imisipha eqinile

Ukwelulwa kungenye yezindlela ezilula zokunciphisa imicu eqinile. Zingenziwa cishe noma kuphi futhi zidinga imishini emincane noma ingadingi nhlobo.

Ukuqamba amanga umsipha we-strambo I

1. Lala phansi ngomhlane uyisicaba nezinyawo phansi, amadolo agobile.
2. Kancane kancane ulethe idolo lakho langakwesokudla esifubeni sakho.
3. Nweba umlenze ngenkathi ugcina idolo ligobile. Ungasebenzisa ibhande le-yoga noma intambo ukujulisa ukolula kwakho, kepha ungayidonsi kanzima.
4. Bamba imizuzwana eyi-10 bese usebenza kuze kube yimizuzwana engama-30.

Phinda ngomunye umlenze wakho. Bese uphinda lokhu kunwebeka ngomlenze ngamunye izikhathi ezimbili kuya kwezintathu sezizonke.

Ukuqamba amanga umsipha wesibili II

1. Lala phansi ngomhlane uyisicaba imilenze yakho yeluliwe ngokuphelele. Kulokhu kunwebeka, uzophinde ufune ukuba seduze kwekona lodonga noma umnyango.
2. Phakamisa umlenze wakho wesokudla, ugcine idolo ligobile, bese ubeka isithende sakho odongeni.
3. Qondisa kancane umlenze wakho wesokudla uze uzwe welula emsipheni wakho.
4. Bamba imizuzwana eyi-10 bese usebenza kuze kube yimizuzwana engama-30.

Phinda ngomunye umlenze wakho. Bese uphinda lokhu kwelula ngomlenze ngamunye izikhathi ezimbalwa. Njengoba uthola ukuguquguquka okwengeziwe, zama ukuzisondeza eduze nodonga ukuze welule ngokujulile.

Ngihleli phansi nginqamule umsipha I

1. Hlala phansi endaweni kavemvane.
2. Nweba umlenze wakho wokunene uguqe ngamadolo kancane.
3. Bese ugoba phambili okhalweni lwakho phezu komlenze wakho wesokudla.
4. Ungabamba umlenze wakho ongezansi ukuze uthole ukusekelwa, kodwa ungaphoqi ukwelula.
5. Bamba imizuzwana eyi-10 bese usebenza kuze kube yimizuzwana engama-30.

Phinda ngomunye umlenze wakho. Phinda lokhu kwelula ngomlenze ngamunye izikhathi ezimbili kuya kwezintathu sezizonke.

Ngihleli phansi i-hamstring stretch II

1. Bamba izihlalo ezimbili bese uzibeka zibhekane.
2. Hlala esihlalweni esisodwa umlenze wakho wangakwesokudla welulelwe kwesinye isihlalo.
3. Ncika phambili uze uzizwe welula emsipheni wakho.
4. Bamba lokhu kwelula imizuzwana eyi-10 bese usebenza kuze kube yimizuzwana engama-30.

Phinda ngomlenze wakho wesobunxele bese uphinde ngomlenze ngamunye amahlandla ambalwa.

Ukuma kwe-hamstring elula

1. Yima nomgogodla wakho endaweni engathathi hlangothi.
2. Bese ubeka umlenze wakho wokunene phambi kwakho. Gobisa idolo lakho langakwesokunxele kancane.
3. Ncika phambili ngobumnene ngenkathi ubeka izandla zakho emlenzeni wakho wokunene ogobile.
4. Qiniseka ukuthi ugcina umhlane wakho uqonde ukuze ugweme ukuzingela phezu komlenze wakho.
5. Bamba lokhu kwelula imizuzwana eyi-10 bese usebenza kuze kube yimizuzwana engama-30.

Phinda ngomunye umlenze wakho, futhi futhi ngemilenze yomibili inani eliphindwe kabili kuya kathathu.

I-Yoga

Ukwelulwa kwe-Yoga nakho kungasiza ngezintambo eziqinile. Uma uthatha ikilasi, tshela uthisha wakho ukuthi imisipha yakho yemisipha iqinile. Zingaba nokuguqulwa ongazama noma ukuphakama okuthile okungasiza.

Inja ebheke phansi

1. Qala phansi ezandleni nasemadolweni akho. Bese uphakamisa amadolo akho bese uthumela ithambo lakho lomsila elibheke ophahleni.
2. Lungisa imilenze yakho kancane. Izintambo eziqinile zingenza lokhu kube nzima, ngakho-ke ungagcina amadolo akho egobile kancane. Vele uqiniseke ukuthi ugcina umgogodla oqondile.
3. Thatha ukuphefumula okumbalwa noma ubambe isikhathi eside umfundisi wakho akukhombe kukho.

I-Triangle Pose enwetshiwe

1. Qala endaweni yokuma. Bese uhambisa imilenze yakho cishe ngamamitha amathathu kuya kwamane ngaphandle.
2. Finyelela izingalo zakho ngokulingana nomhlabathi izintende zakho zibheke phansi.
3. Jikela unyawo lwakho lokunene ubheke kwesobunxele kanti olwesobunxele ukhiphe ama-degree angama-90. Gcina izithende zakho zilandelana.
4. Slow kancane isifuba sakho phezu komlenze wakho wesobunxele bese ufinyelela isandla sakho sobunxele phansi noma ibhulokhi ye-yoga yokusekelwa. Yelula ingalo yakho yangakwesokudla ophahleni.
5. Bamba amasekhondi angama-30 kuye kwangama-60, noma ngabe umyaleli wakho akukhombe isikhathi eside kangakanani.
6. Phinda ngakolunye uhlangothi.

Izintambo ze-foam roll

Ama-roller amagwebu angasiza ukwelula futhi akhulule imisipha yakho. Iningi lamajimu linama-roller roller ongawasebenzisa. Uma ungeyena owokuzivocavoca, noma uma ijimu yakho ingenawo ama-foam ezinamasondo, cabanga ukuthenga okwakho uma uthola imisipha eqinile njalo.

Ukukhipha imisipha yakho:

1. Hlala phansi ne-roller roller yakho ngaphansi kwethanga lakho langakwesokudla. Umlenze wakho wesobunxele ungahlala phansi ukuze uthole ukusekelwa.
2. Ngezingalo zakho ngemuva kwakho, gingqa umsipha wakho, wonke umhlane wethanga lakho, kusukela phansi kwezinqe zakho uye emadolweni.
3. Gxila emisipheni yakho yesisu phakathi nalokhu kuvivinya umzimba. Gcina umnyombo wakho ubandakanyekile futhi umhlane wakho uqonde.
4. Qhubeka ugingqe kancane imizuzwana engama-30 kuye kwengu-2 ephelele.

Phinda ngomunye umlenze. Zama ukukhipha imisipha yakho kathathu ngesonto.

Ama-roller wama-foam nawo angasetshenziselwa ukudambisa izinhlungu emuva futhi akhulule imisipha ehlukahlukene emzimbeni wakho, kufaka phakathi ama-glutes akho, amathole akho kanye ne-quads.

Ukwelashwa kokubhucunga umzimba

Uma ungathanda ukungazibhuculi imisipha yakho wedwa, cabanga ukwenza i-aphoyintimenti ne-massage therapist enelayisense. Abelaphi be-Massage basebenzisa izandla zabo ukuphatha imisipha nezinye izicubu ezithambile emzimbeni. Ukubhucungwa kungasiza nganoma yini kusuka ekucindezelekeni kuya ezinhlungwini kuya ekucindezelekeni kwemisipha.

Udokotela wakho oyinhloko angakusiza ukukudlulisela kumelaphi, noma ungasesha i-database ye-American Massage Therapy Association ukuthola abasebenza endaweni yakho. Ukubhucungwa kufakwa ngaphansi kwezinhlelo ezithile zomshuwalense, kepha hhayi zonke. Shayela umhlinzeki wakho ngaphambi kokusetha i-aphoyintimenti yakho.

Uma izikhathi zakho zingamboziwe, amanye amahhovisi anikela ngamanani entengo eshelelayo.

Ukwelashwa ngokomzimba

Ukwelashwa ngokomzimba (PT) kungaba ngcono kakhulu uma imisipha yakho iqinile noma icindezelekile. Ungahle noma ungadingi ukuhanjiswa ukuze ubone owelapha ngokomzimba. Kungcono uhlole nomhlinzeki wakho womshuwalense ngaphambi kokusetha i-aphoyintimenti. Ungathola odokotela bendawo abaseduze kwakho ngokusesha i-American Physical Therapy Association database.

Ekuqokweni kwakho kokuqala, umelaphi wakho angakubuza ngomlando wakho wezokwelapha nemisebenzi noma imidlalo othanda ukuyenza. Bangase futhi benze izivivinyo zokuhlola imisipha yakho.

Uchwepheshe wakho womzimba uzokuqondisa ezinhlokweni ezahlukahlukene, ukuzivocavoca, nezinye izindlela zokwelapha eziqondene nezidingo zakho ngazinye. Inani lama-aphoyintimenti owadingayo lizoya ngemigomo yakho ehlukile. Kuzolindeleka futhi ukuthi ufake okulula okufundayo enkambisweni yakho yansuku zonke.

Ukuvimbela

Kunezinto ezimbalwa ongazenza ukumisa ukuqina ngaphambi kokuthi kuqale. Ungacela futhi udokotela wakho izivivinyo ezithile zokulungisa isimo ezingasiza.

• Zifudumeze ngaphambi kokuhlanganyela kwezemidlalo ehlukile noma eminye imisebenzi ejulile. Okungenani imizuzu eyi-10 yokuhamba, ukugijima okulula, noma ama-calisthenics alula kungasiza ekuvimbeleni ukuqina kwemisipha.
• Imisipha ejwayelekile yelulwa ngaphambi nangemva kwemisebenzi yakho ingasiza ekuvimbeleni ukuqina. Zama ukuthatha imizuzu emithathu kuya kwemihlanu ngaphambi nangemva kwemidlalo noma imisebenzi yakho ukwelula.
• Gcina umzimba wakho uqinile ngokuphelele, hhayi nje ngqo imisebenzi yakho.
• Yidla ukudla okunempilo, uphuze namanzi amaningi ukuze ubasele futhi ugcwalise imisipha yakho.

Lapho uzobona udokotela wakho

Yenza i-aphoyintimenti nodokotela wakho uma imisipha yakho ivame ukuqina futhi ibuhlungu. Ubuhlungu obungapheli bungaba uphawu lokulimala.

Ezinye izimpawu ezingakhombisa ukulimala yilezi:

• kungazelelwe, ubuhlungu obubukhali
• ukuqhuma noma ukudabula umuzwa
• ukuvuvukala noma isisa
• ukulinyazwa noma ukushintsha kombala
• ubuthakathaka bemisipha

Ungase ukwazi ukuphatha uhlobo oluthambile ekhaya usebenzisa i-RICE (ukuphumula, iqhwa, ukuminyana, nokuphakama) kanye nokuqeda izinhlungu ngaphezulu kwe-the-counter (OTC). Uma ungeke uthathe izinyathelo ezingaphezu kwezine ngaphandle kokuzwa ubuhlungu obukhulu, yenza isikhathi sokubonana nodokotela wakho. Izinkinga ezinzima zingabandakanya ukudabuka okuphelele kwemisipha. Abanye bangadinga nokuhlinzwa.

Ukudla okudlela endlini

Ungavumeli imisipha eqinile ikubambezele. Ngokunakekelwa ngothando okuncane nokunwetshwa okujwayelekile, ungagcina imisipha yakho ivulekile futhi ilungele ukusebenza.

Zama ukufaka ukunwebeka okuhlukile enkambisweni yakho cishe kathathu ngesonto. Lula ekunwebeni ngobumnene.

Uma uzwa ubuhlungu noma unezinye izinto ezikukhathazayo, unganqikazi ukwenza i-aphoyintimenti nodokotela wakho.

Zonke izithombe ngezilokotho ze-Active Body. Umqondo Wokudala.

Imithombo ye-athikili

• I-foam roll ukuzilolonga. (ng). http://hpsm.ca/my-hpsm/exercise-tutorials/foam-roll-massage/
• I-Hamstring. (ng). https://my.clevelandclinic.org/health/articles/hamstring
• I-hamstring elula. (ng). http://www.mayoclinic.org/hamstring-stretch/img-20006930
• Abasebenzi baseMayo Clinic. (2015). Ukulimala kwe-Hamstring: Ukuvimbela. http://www.mayoclinic.org/diseases-conditions/hamstring-injury/basics/prevention/con-20035144
• Abasebenzi baseMayo Clinic. (2017). Ukwelashwa kokubhucunga umzimba. http://www.mayoclinic.org/tests-procedures/massage-therapy/home/ovc-20170282
• Abasebenzi baseMayo Clinic. (2017). Umbukiso wesilayidi: Umhlahlandlela wokulula okuyisisekelo. http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=3
• Indima yodokotela owelapha ngokomzimba. (2016). http://www.apta.org/PTCareers/RoleofaPT/
• Ukuzivocavoca okwelula umzimba ongezansi. (ng). https://wellness.ucr.edu/Stretches%20for%20Lower%20and%20Upper%20Body.pdf