Ukuzivocavoca Okuhamba Phambili Okubuya Emuva Kokudambisa Ubuhlungu

-Delile

• Izinguquko Zokuphila Ezi-7 Zokunciphisa Ubuhlungu Basemuva
• Thola ukubhucungwa.
• Sebenza kabusha indawo yakho yokusebenza.
• Umbhalo ukunakwa.
• Yakha isimiso sokuzivocavoca.
• Lala ngokuhlakanipha.
• Zama ukucindezela kancane.
• Qala ukugwedla.
• Ukuzivocavoca Nokwelula Ubuhlungu Basemuva
• 1. Qinisa izindwani zamahlombe akho.
• 2. Nweba ama-pecs akho.
• 3. Qinisa eyakho trapezius.
• 4. Nweba indawo yakho yesifuba.
• Buyekeza kwe-

Cishe wonke umuntu ukhulume la mazwi ngesinye isikhathi: "Ngithwala yonke into emahlombe ami." "Umhlane wami ongenhla uqine kakhulu." "Ngidinga ukubhucungwa." Ngenhlanhla, ngokungafani nobuhlungu obuphansi emuva, izinhlungu ezisezingeni eliphakeme azivamile ukuba zimbi futhi ngokuvamile azihlobene nezinkinga ezihlangene noma ze-disc, kusho u-Elizabeth Manejias, MD, udokotela oqeqeshiwe webhodi e-Hospital for Special Surgery eNew York City.

Imvamisa, ubuhlungu bangaphezulu buya ekuvuvukeni kwezicubu nezicubu ezixhuma entanyeni, emahlombe nasemhlane, kusho uDkt. Manejias. "Lapho ukuma okungalungile kanye nobuthakathaka bemisipha yokuzinza yehlombe kanye nomhlane ongenhla kukhona, imisipha ingaba nzima ngokusetshenziswa ngokweqile, okuholela ekuthuthukiseni ubuhlungu be-myofascial."

Nalu uhlelo lwakho lokulungisa — kanye nokuzivocavoca okungcono kakhulu kwezinhlungu zasemuva nokwelula ukwengeza esimisweni sakho sokuzivocavoca.

Izinguquko Zokuphila Ezi-7 Zokunciphisa Ubuhlungu Basemuva

Yebo, okwenzayo uma ungasebenzi kungenza umehluko we-BIG. Cabangela lezi zinguquko zemikhuba ukuze unciphise ubuhlungu beqolo.

Thola ukubhucungwa.

Umuzwa wakho wemvelo wokutotoswa njengendlela yokunciphisa ubuhlungu obungenhla uyabonakala: Amamasaji—noma ngabe avela kuchwepheshe noma i-roller eyigwebu—angasiza ekudambiseni izinhlungu ezicutshini ezixhumeneyo, ezibizwa nge-fascia, ezigoqa yonke imisipha. Ukukhululwa kwe-trigger point, ngokwelashwa okuhlanganisa i-acupressure ne-acupuncture, nakho kungasiza, kusho uDkt. Manejias. (Okuhlobene: Isizathu Sokuba Kufanele Uzame Ukuhlinzwa Ngokuthomba — Noma Ungakudingi Ukuphumula Kwezinhlungu)

Sebenza kabusha indawo yakho yokusebenza.

Olunye ucwaningo lwe-American Osteopathic Association (AOA) luthole ukuthi abasebenzi ababili kwabathathu basehhovisi babhekane nobuhlungu obuhlobene nomsebenzi ezinyangeni eziyisi-6 ezedlule, kufaka phakathi izinhlungu zamahlombe nezinhlungu ezisezingeni eliphansi nangaphezulu. Ukuze uvimbele konke okuthathu, i-AOA incoma ukubeka isikrini sekhompyutha yakho ukuze ingaphezulu laso lihambisane namehlo akho futhi sitshekele phezulu kancane, nokuthi uhlezi okungenani izinyawo nengxenye ukusuka kuso. (Kufanele uhambise amehlo akho kuphela, hhayi ikhanda lakho, lapho usebenza kwikhompyutha yakho.) Futhi, izindololwane zakho kufanele zibe sezinhlangothini zakho nezingalo zakho zihambisane phansi ukuvimbela ukuklabhuka kwehlombe. Noma nini lapho ubambeke ocingweni lwenkomfa, uDkt. Manejias uphakamisa ukulalela kudivayisi engenazandla. Ukuphina ifoni yakho phakathi kwekhanda lakho nehlombe kungasebenza ngokweqile futhi kuqinise imisipha yehlombe lakho. (IHsst ... ama-headphone angenantambo, kufaka phakathi ukubhangqa kwakho kokugijima noma i-fave pair yakho yokukhansela umsindo, nakho kungasiza.)

Umbhalo ukunakwa.

Ubeka ingcindezi ebiza amakhilogremu angama-60 emgogodleni wakho njalo lapho ubheka phansi ifoni yakho (bese ugoba intamo yakho kwi-angle engama-degree angama-60), ngokusho kocwaningo olwenziwe yiNew York Spine Surgery and Rehabilitation Medicine. Lokho kufana nokuthi umfundi webanga lesibili ulenga entanyeni yakho. Ngakho sukuma uqonde lapho uthumela imiyalezo! Uma ugobisa kancane ikhanda lakho, ukucindezeleka okuncane ozokubeka emisipha nezicubu ezixhumeneyo entanyeni yakho, emahlombe, nangaphezulu. (Okuhlobene: Ngithuthukise Ukuma Kwami Ngezinsuku Ezingu-30 — Nakhu Nawe Ungakwenza

Yakha isimiso sokuzivocavoca.

"Ukuvivinya umzimba njalo kungasiza ekugcineni amandla afanelekile nokuguquguquka kwesimo somgogodla ngaphezu kokuzivocavoca okuhlosiwe okushiwo ngaphambili," kusho uDkt. Manejias. "Uhlelo olunjengePilates lungasiza ekwakheni imisipha eqinisa ukuzinza namandla ayisisekelo." Lokhu kungahamba ngendlela ekuvimbeleni izinhlungu ezisezingeni eliphezulu.

Lala ngokuhlakanipha.

"Ukugcina ukuhleleka komgogodla ongathathi hlangothi ebusuku kubalulekile ukuze ugweme ukulala endaweni ecindezela amalunga nezicubu zomzimba ezizungezile," esho. Ukuqondanisa okumaphakathi kuvumela amajika amathathu athambile onawo emgogodleni wakho. Uma ulele ohlangothini, khumbula ukuthi umgogodla wakho kufanele uhlale ulayini oqondile oqondile ubusuku bonke, usho kanjalo. Uma umcamelo wakho uphakamisa ikhanda lakho noma umatilasi wakho uvumela ama-hips akho ukuba aguqe, yisikhathi sokuwashintsha. (Bheka imicamelo engcono kakhulu yazo zonke izinhlobo zokulala.)

Zama ukucindezela kancane.

“Ukulawula ukucindezeleka nokukhathazeka kubalulekile ekwehliseni ukuqina kwemisipha nobuhlungu,” kusho uDkt. Manejias. "Imisebenzi efana nokulamula, ukuphefumula okujulile, i-tai chi, kanye nemikhuba ye-yoga emnene nayo ingasiza ekwehliseni ingcindezi futhi ikhuthaze ukuqwashiswa komzimba, ukuze kugwenywe ukungasebenzi kahle kwemisipha nangemisipha."

Qala ukugwedla.

Ukuvivinya ukugwedla, noma ngabe usebenzisa umshini wentambo, ibhande lokumelana, noma umgwedli wangempela, kufanele kube yingxenye evamile yanoma yiluphi uhlelo lokuzivocavoca, usho kanjalo. Ukugwedla kungenye yezindlela ezinhle kakhulu zokuzivocavoca emuva ngoba kuqinisa ama-lats akho kanye nemisipha ye-trapezius. (Okuhlobene: Imizuzu engama-20 Ingqikithi Yokusebenza Kokugwedla Komzimba)

Ukuzivocavoca Nokwelula Ubuhlungu Basemuva

Qinisa futhi welule lezi zindawo ukuze uthuthukise ukuma kwakho futhi ukhulule imisipha eqinile, eminyene.

1. Qinisa izindwani zamahlombe akho.

Izindwangu zamahlombe (aka scapula) zigeleza eceleni kwezimbambo zakho futhi zithembele emisipheni ezungezile ukwenza lokho ngokushelela futhi ngaphandle kobuhlungu, kusho uDkt Manejias. Ngakho-ke uma ukunyakaza kwehlombe kwenza iqolo lakho libe buhlungu, ungase uzuze ekuzivivinyeni kobuhlungu obungenhla okuqinisa leyo misipha. Ngenkathi uhleli, cindezela amahlombe akho ehlombe ndawonye. Bamba imizuzwana emihlanu kuya kweyishumi, bese uphinda kabili noma kathathu ngosuku. I-peasy elula. (PS Lezi zivivinyo zizolinganisa ukuguquguquka kwakho kusuka ekhanda kuye ozwaneni.)

2. Nweba ama-pecs akho.

Uthi uma unomhlane oqinile, cishe nawe unesifuba esiqinile. Yima ekhoneni izingalo zakho zibhekane nodonga ngalunye nangaphezulu ngenhla kwekhanda lakho. Hamba eduze nodonga uze uzwe ukwelula kancane esifubeni sakho. Bamba imizuzwana engu-15 bese uphinda kathathu. Yenza lokhu — kanye nayo yonke le mithambo ephezulu yezinhlungu zasemuva — kube yingxenye ejwayelekile yokuzivocavoca kwakho (futhi uzizwe ukhululekile ukweqa lokhu kunweba okuyingozi noma okungasebenzi).

3. Qinisa eyakho trapezius.

I-trapezius isuka ngaphansi kwe-skull yakho ngokusebenzisa amahlombe akho futhi ibuyele emuva phakathi kwakho, ngakho-ke noma yikuphi ubuthakathaka kuyo kungabangela izinhlungu ezifinyelela ububanzi, kuchaza uDkt. Manejas. Ukuze uyiqinise, zama lokhu kuvivinya okuphezulu kwezinhlungu emuva: lala phansi esiswini sakho, bese welula izingalo zakho ziqonde ezinhlangothini zakho ngendololwane yakho iqonde nezithupha zikhombe phezulu. Hlanganisa amahlombe akho ukuze uphakamise izingalo zakho phansi. Yima kancane phezulu komnyakazo, bese wehlisela emuva kancane. Lowo uyisikhulu esisodwa. Qedela amasethi amathathu we-15 reps.

4. Nweba indawo yakho yesifuba.

Isifunda se-thoracic somgogodla wakho sihlala esifubeni futhi sixhuma ezimbanjeni zakho-futhi akuvamile ukuthi welule. Ngenkathi uhleli izandla zakho ziboshwe ngemuva kwekhanda, ngobumnene ugobe iqolo lakho elingaphezulu bese ubheka phezulu ophahleni. Phinda izikhathi eziyishumi, izikhathi eziningana ngosuku, kusho uDkt. Manejias. Kulula ukuqedela ehhovisi, embhedeni, noma phakathi kokujima. (Okulandelayo: I-Yoga Engcono Kakhulu Yokuthuthukisa Ukuzivumelanisa Nezimo Emuva)

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