I-3 ibonisa wonke umntu Uya kuxabisa

I-Chiropractic yonyango olusebenzayo kakhulu kwiintlungu zangasemva, kodwa yintoni izigulane ezininzi ezingaziqondiyo kukuba ziyakwazi Kumgama ukwenza kube ngcono. Ngokuqesha lula, isigulane se-chiropractic sinokuphucula uluhlu lwakhe lokunyuka nokunyusa Ukuguquguquka. Ezi zikhulu kakhulu elula ukuba unokwenza malunga nantoni na inqanaba lomzimba.

Tyala

Knee To Chest

Lala kwindawo ethe tyaba, ethe tyaba ukwenza lo msebenzi. Ungabeka imathi okanye itawuli ngaphantsi kwakho ukuze ukhululeke ngakumbi. Ukuba awukwazi ukuthambisa umqolo wakho ngoko nangoko, songa itawuli encinci kwaye uyibeke phantsi komqolo wakho omncinci ukunika inkxaso encinci.

1. Uxoxe emhlane wakho, amadolo aguqulwe ukuze iinyawo zakho zitheke phantsi.
2. Cinezela umva wakho osezantsi phantsi.
3. Ngoxa ugcine unyawo lwakho lwesobunxele phantsi, unyuke, ufike emadolweni akho ngasekunene, udonsa ngobumnene uze uzive ulula. Yibambe kwi 20 kumasekhondi angu-30. Unokuphinde ugcine umlenze wakho okhohlo ngqo xa oko kukhululekile. Qinisekisa ukuba ugcina umqolo wakho ucindezelwe phantsi.
4. Exhale, ukukhulula idolo lakho lokunene uze ubuyele kwindawo yokuqala.
5. Phinda ukunyakaza ngomlenze okhohlo.
6. Phinda ululale i-3 kumaxesha e-5 ngomlenze ngamnye.

Isikhundla somntwana

Oku kukunika ukolula okuhle kakhulu kuwo wonke umqolo wakho. Ukuba awukwazi ukuguqa ngamadolo okanye ukuba awukwazi ukuhlala emadolweni akho, unokwenza oku ngelixa umile.

Bambelela ngasemva kwesitulo kwaye ugobe phambili. Sukutsala kwaye ungaphumli beka bonke ubunzima bakho esitulweni, vumela umzimba wakho uwe ngobunono phambili nentamo yakho ikhululekile kwaye intloko yakho ijinga. Thatha amanyathelo omntwana ubuyela umva de uzive ukolula kakuhle, uze ulubambe ngelixa uphefumla ngokuqhelekileyo imizuzwana engama-20 ukuya kwengama-30. Hamba iinyawo zakho emva kancinci ukuze ugcine ibhalansi yakho kwaye ume. Phinda 4 okanye 5 amaxesha.

1. Fumana ezandleni zakho nasemadolweni, ugcine amadolo akho ububanzi bukhulu kunamaqatha akho. Vula iinzwane zakho ngaphakathi ukuze zichukumise.
2. Guqa ngamadolo, uphakamise isisu sakho phezu kwezithende zakho. Yiya kwindawo yokuhlala ekhululekile.
3. Slayilise ngokukhawuleza iingalo zakho phambi kwakho, ujikeleze umva wakho njengoko uphumelela. Gcina intamo yakho ikhululekile ukuze intloko yakho iwele phambili. Vumela ukuba uzive ulula ebudeni bakho.
4. Gcina i-20 kumasekhondi we-30 uze ubuyele kwindawo yokuhlala.
5. Phinda uhambo lwe4 okanye ii-5 amaxesha, ukugcina ukuhamba kwakho kuphuculwa, kulukhuni, kwaye kwenziwe ngamabomu.

Ikati � Inkamela

Ukuba awukwazi ukuguqa ngamadolo, yima phambi kwesitulo kwaye ubeke izandla zakho esihlalweni. Misa iinyawo zakho malunga nalapho amadolo akho ebeya kuba khona ukuba ubusezandleni nasemadolweni. Khulula intamo yakho, uvumele intloko yakho ukuba ithobe. Gqibezela amanyathelo 2 ukuya kwisi-5.

1. Fumana ezandleni zakho nasemadolweni, buyela ngqo, izandla zakho zibude ububanzi, kwaye amadolo akho ahlukane. Hlaziya intamo yakho ukuze intloko yakho iqhube. Ukuphefumla ngokuqhelekileyo.
2. Exhale njengoko ujikeleza umva wakho ukuya kutsho. Cinezela ude uziva ulunge kakuhle emva komva wakho. Gcina malunga ne-20 ukuya kwi-30 imizuzwana.
3. Buyela kwisimo sokuqala, ugcine umqolo wakho ngqo.
4. Bhala njengokuba usuka umqolo wakho, uphakamise isisu sakho ngasentla. Yenza i-pelvis yakho ibe yinto elula. Gcina i-20 kumasekhondi angu-30.
5. Phinda ulandelelwano olupheleleyo 3 kumaxesha e-5.

Ikliniki yezoNyango: Ukuvuselelwa kunye nokuLunga