Ukuzilolonga entanyeni, njengommiselo, banomdla kwabo bahlangabezane neengxaki kule ndawo. Zivame ukuvela kulabo bachitha ixesha elininzi emva kwesondo, kunye nalabo abo umsebenzi wabo uquka ukuhlala rhoqo kwikompyutha okanye kwidesksi. Siza kuqwalasela ukuzisebenzisa ukuqinisa imisipha yentamo, eya kukunceda nokususa intlungu yesifo esele ibonakala, kwaye inqanda into echazwe nje.
Ukubonisa intlungu entanyeni
Ngokufanelekileyo, ubunzima bokuzilolonga entanyeni kufuneka kwenziwe kwimihla okanye amaxesha 3-4 ngeveki. Le ndlela izakuvumela ukuba ukhulule izihlunu zakho, unciphise i-syndrome yesifo kwaye, ngokubaluleke kakhulu, uphephe imiphumo ebuhlungu eyenzekayo xa ungaqwalasela iingxaki zentamo ngexesha. Ngaphezu koko, ubunzima ngokwabo bunzima kakhulu:
- Ukuhlala okanye ukuma, iingalo ziyahlulwa ngokukhululeka. Vula intloko kwisimo esilungileyo, uze ufefe ngokukhawuleza, uphinde uphinde ulandele kwicala lasekhohlo. Ukwenza okuphindaphindiweyo kwezi-10.
- Ukuhlala okanye ukuma, iingalo ziyahlulwa ngokukhululeka. Gxininisa intloko yakho, cinezela i-chin yakho kwisifuba sakho. Ngokunyameka okunyukayo, susa intloko yakho iphantsi. Ukwenza okuphindaphindiweyo kwezi-10.
- Ukuhlala okanye ukuma, iingalo ziyahlulwa ngokukhululeka. Ukubuya kwintloko, bhuqa yakho. Ngokunyameka okunyukayo, susa intloko yakho iphantsi. Ukwenza okuphindaphindiweyo kwezi-10.
- Ukuhlala, enye yesundu ebunzini. Cinezela intende yakho ebunzini lakho, kunye nebunzi entloko yakho ngemizuzwana eyi-10, uze ukhulule. Ukwenza okuphindaphindiweyo kwezi-10.
- Ukuhlala okanye ukuma, iingalo ziyahlulwa ngokukhululeka. Khuphukisa amahlombe akho kwaye ulinde amanqaku angama-10 kulesi sikhundla. Emva koko, phula, usasaze amahlombe akho kwaye uyanciphise. Ukwenza okuphindaphindiweyo kwezi-10.
- Ukuhlala okanye ukulala phantsi, izandla zinciphisa ngokukhululeka. Ukuhlamba ummandla phakathi kwethambo le-occipital kunye nenxalenye encinci ye-occiput. Umthetho ngamandla, kodwa ngobumnene. Oku kufuneka kuthathe ubuncinane imizuzu eyi-3-4.
- Ukuhlala okanye ukulala phantsi, izandla zinciphisa ngokukhululeka. Ngezandla zakho, uhlambulule inxalenye yangaphakathi ye-scapula (kufuphi nomgudu). Umthetho ngamandla, kodwa ngobumnene. Oku kufuneka kuthathe ubuncinane imizuzu eyi-3-4.
Ukuzilolonga okunjalo ukuqinisa intamo kuya kunceda ukuphumla kunye nokukhokelela izihlunu kwi tonus emva komsebenzi osebenzayo, uhambo olude okanye emva kwephupha. Okokuqala, ezinye izenzo kunye nobuchule bokusilalisa kunokubangela intlungu, kodwa emva kweveki yokuqala yoqeqesho uya kuphawula ukuba kunjani ukuphazamiseka kuncinci kwaye ukuqhutyelwa kwentamo nangemuva kuyamkeleka kwaye kulindelwe ixesha elide.
Ukuzivocavoca kwentamo entle
Intamo emhle iyadingeka kuwo wonke umntu, kodwa xa kukho iingxaki ngomgudu, awuyi kufeza i-posture enhle kunye nentloko ephakamileyo. Ukuze unqobe zonke iingxaki kule ndawo, kufuneka uthathe umgaqo wokusebenza rhoqo. Ukuba uya kwi-pilates okanye i-yoga, awuyi kufuna izifundo ezingaphezulu. Ukuba akukho nto enje kwitshati, kufuneka uvelise ubuncinane ubunzima kuyo.
Ukuzivocavoca okunjalo kulungile kulabo abafuna nje ukwenza iintamo zabo ziphilile kwaye zihle kakhulu, kwaye kulabo bahlupheke kwi- osteochondrosis :
- Ukuma, izandla "kwisitshixo" phantsi kwe-chin. Beka izandla zakho kwi-chin yakho, kunye ne-chin yakho ezandleni zakho nzima njengokuba unako kwimitha elithandathu. Phinda kathathu.
- Ukuma, faka isifuba sakho esifubeni sakho; Jikela intloko yakho ngakwesobunxele nakwesokudla kule ndawo. Phinda kathathu.
- Emile, pha kamisa; ukusuka kule ndawo, vula ikhanda ngakwesobunxele nakwesokudla kule ndawo. Phinda kathathu.
Ezi zenzo ezilula unakho ukuphinda uphinda rhoqo imihla ngemihla, kuba awathathi ixesha elide. Umvuzo wokusebenza kwakho uya kuba intamo enhle nephilileyo.
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