Ukuzivocavoca ngokulula kwiMisipha kunye nasemva kwezihlunu

Xa iintlungu ezisezantsi zinika abaninzi bafuna ukubuyela esingqengqelweni, ebhedini kwaye ulale phantsi, kodwa oogqirha, iingcali zonyango, iingcali zomzimba, kunye neengcali zomqolo musa ukucebisa le ndlela yokwenza. Into abayincomayo, ngaphandle konyango, kukuzibandakanya kwiindlela ezilula zokuzilolonga kwi-spine and back muscle. �

Ukuhlala phantsi kwenye yezona zinto zimbi umntu anokuzenza emqolo. Xa umqolo ubabuhlungu umthambo uhlala unceda. Kungenxa yokuba izihlunu, iigaments, imisipha iyasolulwa kwaye ayisihlali nje izolile, evumela ukuba ukudumba kwakheke kwaye kudumbe. Ukuhamba kugcina ukuhamba kwegazi, ukuvumela ukuphilisa okubanzi kunye nokufumana kwakhona.

Nangona kunjalo, ukukhululeka kwentlungu kunokuba ngumceli mngeni. Zininzi iindlela zonyango ezikhoyo kuba kukho izizathu ezahlukeneyo. Isitshixo kukufumanisa ukuba loluphi uhlobo olulungele umntu ngamnye kunye nemeko ethile. Umntu kufuneka azi unobangela wohlobo lwentlungu ebuyela emva, njengoko oku kumisela yeyiphi imithambo ekufuneka uyenzile okanye ungayenzi. The Intlungu kunye nonyango ivavanye ezinye zeendlela zokuzivocavoca ezingcono kwiintlungu ezisezantsi. �

Ukunyanga ngokunyanga

The Indlela kaMcKenzie inokusebenza kakuhle kwi-disc ye-disc ye-disc kunye ne-sciatica. Olu hlobo lokuzilolonga kukufumanisa ukuba ngaba kukho isikhundla esithile esinceda ukuba iintlungu zibesembindini, zilungise naziphi na izithintelo zokuhamba, kwaye zithathe uxinzelelo kummandla oxineneyo okanye odlamkileyo. Iingcali zonyango zibandakanya ukuzivocavoca kukaMcKenzie njengenxalenye yonyango oluqhelekileyo. Iintshukumo zokwakha amandla ziyilelwe ukunceda ukuxhasa umqolo kwaye zinomsebenzi wokuhamba-hamba kunye izikhundla ezizinzileyo.

UkuSebenza kweKhaya kunye neStudiyo

Pilates yenye yeendlela ezilula zokuzilolonga kubantu abaneentlungu ezingapheliyo zangasemva. Njengokuzilolonga kukaMcKenzie, isebenzisa izikhundla ezizinzileyo ezomeleza isiqu / izihlunu eziphambili. Imisipha yomelezwa kusetyenziswa iintshukumo ezincinci. Ukusebenzisa umatshini obizwa ngokuba yi-reformer, kunenkxaso eyakhelwe ngaphakathi yomqolo. Oku kuthathwa njengento ephantsi, i-muscle-toning workout enokunciphisa intlungu engapheliyo emva. �

Umthambo wamanzi

Ukwenza umthambo wamanzi kunciphisa ubunzima bomzimba, ukuthatha uxinzelelo / uxinzelelo emqolo. Amanzi anzulu asebenza kunye namanzi ukuphakama kwamagxa anokuziphucula kakhulu iintlungu ezisezantsi. Kwisifundo, iqela labasetyhini abagqithisileyo / abatyebe kakhulu basebenze kabini ngeveki iseshoni yomthambo eyure Emva kweeveki ezili-12, Ukuphuculwa kwentlungu, ukunyamekela, ukuhlala, ukuma nokulala kwaxelwa.

Eyona ndlela ilula yokuzivocavoca kwiOfisi

Enye yezona ndlela zilula zokuhamba kukuhamba. Ilungele umzimba. Kodwa isitshixo kukuhamba ngaphezulu kwesiqhelo ujikeleze iofisi, okanye naphina apho usebenza khona. Oku ayisi malunga nokufumana ukubetha kwentliziyo. Imalunga nokungahlali kwindawo enye ixesha elide. Xa uhleli kwaye ujonge, umntu unokuhlala kwindawo engathandekiyo kangangexesha elithile kwaye awutyhale nje ukuzama ukugqiba umsebenzi.

Sebenzisa isibali-xesha okanye usetyenziso ololumkisa iyure nganye ukuphakama nokuzolula iluncedo kakhulu. Hamba ngokuchanekileyo kwigumbi lokuhlambela, okanye vuka nje uhambehamba kancinci lifumana ukupompa kwegazi emzimbeni kunye nezihlunu xa zisolula kwaye zingena kwisivumelwano.

Ukuzinzisa umthambo

Ukomeleza ukusebenza kungenziwa ekhaya.

• Yolula ngelixa ume eludongeni uzisa iingalo phezulu nasezantsi.
• Tsala iingqiniba ezantsi ngasemva, eziyekisa ii i-trapezius engasebenziyo ukusuka kwishumi ukuya phezulu.
• Idolo kwisindululo sesifuba ngelixa ulele ngasemva
• Ukuntywila esiswini ngelixa ulungelelanisa ibhola yomthambo
• Tyhiliza intloko uye kwi-headrest ngelixa uqhuba. Oku kunceda ukunqanda ukuma kwentloko phambili.

Nxibelelana nogqirha, chiropractor, okanye ugqirha enokucebisa uqheliselo olungcono lokuzinzisa kwintlungu ethile / imeko. �

I-Tai Chi kunye neQigong

I-Tai Chi kunye neQigong kukuzilolonga umzimba apho umntu esenza kancinci, elawula iintshukumo Ukugxininisa ukulinganisela kunye nokugxila. Bobabini banokunciphisa intlungu, ukukhubazeka, kunye nezinye iimpawu ezinxulumene neentlungu ezisezantsi. �

Ubungqina boMzimba

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Zilolonge emva kokubeleka

Umsebenzi womzimba okhulelweyo nasemva kokubeleka, IAmerican Congress of Obstetricians kunye neGynecologists icebisa oku kulandelayo. Ezona ndlela zilula zomthambo zinokuphinda ziqalwe ngokuthe ngcembe emva kokukhulelwa, nje ukuba ugqirha aqinisekise ukuba ikhuselekile kwezonyango, kuxhomekeke kunikezelo, ukubakho okanye ukungabikho kweengxaki zonyango.

• Izithambiso zepelvic ingaqaliswa kwithuba lasemva kokubeleka.
• Ukuzilolonga rhoqo kwabafazi abancancisayo ibonakalisiwe ukuphucula impilo yentliziyo ngaphandle kokuchaphazela imveliso yobisi, ukwakheka, okanye ukukhula kweentsana.
• Abasetyhini abongikazi kufuneka bakuthathele ingqalelo ukondla iintsana zabo ngaphambi kokuba benze umthambo ukuthintela ukungazonwabisi.
• Abasetyhini abongikazi nabo kufuneka baqinisekise ukuba banamanzi afanelekileyo ngaphambi kokuba benze umthambo.
• Thatha kancinci.

UGqr Alex Jimenez's Iposti yeBlog

Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. *

Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *

Ucaphulo

Intlungu kunye nonyango. (2020) �Ukubuyiselwa kwisimo sangaphambili seeNzululwazi eziNgenaPhantsi: Uphononongo oluBalisayo loLawulo lweeNzululwazi kunye noPhuculo loMsebenzi kwiiMeko eziMandundu neziNgapheliyo.��link.springer.com/article/10.1007/s40122-020-00149-5

Isihlwele.�(2016) �IiPilates zeNtlungu eNgasemva: Gqibezela iRiphablikhi yoPhononongo lweCochrane.��yentshutshiso.ncbi.nlm.nih.gov/26679894/