Ukuma okungenampilo-Ngaba i-Rib Cage yakho icinezela i-pelvis yakho?

Kubantu abadala abanengxaki yokuma, ukuthotywa, ukutyibilika, kunye neentlungu zomqolo, ngaba ukongeza imithambo yembambo kunokunceda ukuzisa isiqabu kwaye kuthintele imeko ukuba ibe mandundu?

Ukuphuculwa komzimba

Kuqhelekile ukudibanisa i-posture engaphezulu kunye nobudala, kodwa ezinye izinto zinokuba negalelo kwiingxaki. (UJustyna Drzał-Grabiec, et al., 2013) Iimbambo kunye ne-pelvis zibalulekile kwisakhiwo somzimba kwaye ziquka undoqo. Ukuba ezi zakhiwo zamathambo zihamba ngendlela engafanelekanga ngenxa yokungahambi kakuhle, izihlunu ezinamathele kuzo ziba lukhuni, zibuthathaka, okanye zombini, kwaye izihlunu ezijikelezayo kufuneka zihlawule, ezibangela ukuba imeko ibe nzima kunye nokulimala ngakumbi.

• Ukuma okungenampilo kunokubangelwa yimbambo yekheji ecinezela ithambo le-pelvic.
• Njengoko umqolo ongaphezulu uhla okanye ucinezela, ukuphakama kunokuqala ukuhla.
• Ukuziqhelanisa nokuqonda ukuma kunokunceda ukuphakamisa i-rib cage kwithambo le-pelvic.

Ubambo Cage Imithambo

Lo msebenzi unokwenziwa uhleli okanye umile. Inkqubo yemihla ngemihla inokunceda ukuphucula i-posture kunye nokunciphisa iingxaki zangasemva kunye neentlungu.

• Inguqulo ehleliyo inceda ukugcina ugxininiso ekwenzeni umthambo ngokufanelekileyo.
• Inguqulelo yokuma icela umngeni wokwazi umzimba, ivumela umntu ukuba azive ukuba iimbambo zekheji kunye neentshukumo zangaphezulu zichaphazela njani i-pelvic kunye nokuma okusezantsi komqolo.
• Ukuqala, kucetyiswa ukuba uqale kwindawo yokuhlala.
• Nje ukuba iziseko zifundiwe, ke ngokuqinisekileyo uqhubela phambili ekumeni.

Lolonga

1. Misa i-pelvis ukuze ijonge phambili kancinci.
2. Oku kuthambeka okuya phambili kuya kuwubaxa igophe elisezantsi kancinci ngelixa uqinisa izihlunu ezisezantsi ngendlela elungileyo.
3. Ukuseka kunye nokugcina eli jika kwindawo yokuhlala kufuneka uzive ungokwemvelo.
4. Sezela umoya kwaye ubaxe ukunyuselwa phezulu kweembambo.
5. Ukuphefumla kubangela ukuba umnqonqo kunye neembambo zande kancinci.
6. Exhale kwaye uvumele i-rib cage kunye nomva ongaphezulu ukuba ubuyele kwindawo yazo yendalo.
7. Phinda ukuya kumaxesha ali-10 kanye okanye kabini ngosuku.

• Kulo msebenzi, sebenzisa ukuphefumla ukuphuhlisa i-rib cage yokuphakamisa kunye nokuhamba ngokunyukayo.
• Musa ukuba mkhulu kulwandiso lomqolo.
• Kunoko, gxininisa kwindlela yokwenza ngayo ukuphefumla/ukuphefumlela ngaphakathi kuxhasa intshukumo yeembambo kunye nomqolo ongasentla kwaye kuphuhlise izihlunu ukusuka apho.
• Zama ukuphakamisa imbambo ngokulinganayo kumacala omabini njengoko umzimba uvumela.

Ngokuziqhelanisa, abantu ngabanye baya kuqonda utshintsho olusempilweni kunye nokwanda komgama phakathi kweembambo kunye ne-pelvis.

Isikhokelo kunye nokwahluka

• Yenza umthambo ngomqolo ngokuchasene nodonga ukuze ufumane isikhokelo esingasentla.
• Olunye ulwahlulo lwe-pelvis kunye ne-rib cage posture yoqeqesho kukuphakamisa iingalo.
• Oku kuya kudala imbono yoqeqesho yokuqonda imo eyahlukileyo.
• Gxininisa kwintshukumo yeembambo xa iingalo ziphakanyisiwe.
• Ngaba ukuphakamisa iingalo kwenza umthambo ube lula, ube nzima, okanye wahluke?
• Ukuphucula ukuphuculwa kwe-posture, yolula imisipha ye-pectoral.

Yoga

Abantu abafuna iindlela ezingakumbi zokuqinisa ukuma okunempilo kufuneka baqwalasele i-yoga.

Uphando olupapashwe kwi Ijenali yeHlabathi yeYoga icebisa ukuba indlela entle yokwenza undoqo inokuba kukubandakanya iindlela ezahlukeneyo zokuma kweyoga kwisiqhelo. (UMrithunjay Rathore et al., 2017) Izihlunu ze-ab zincamathela kwiindawo ezahlukeneyo kwi-rib cage kwaye zidlala indima kwi-posture, ukulungelelaniswa, kunye nokulingana. Abaphandi bachonge izihlunu ezimbini, i-obliques yangaphandle, kunye nesisu esinqamlekileyo, njengesitshixo sokumisa okuhambelana nempilo.

Amandla oMandla

Ucaphulo

Drzał-Grabiec, J., Snela, S., Rykała, J., Podgórska, J., & Banaś, A. (2013). Utshintsho kwindlela yokuma komzimba kwabasetyhini okwenzeka ngokubudala. BMC geriatrics, 13, 108. doi.org/10.1186/1471-2318-13-108

Rathore, M., Trivedi, S., Abraham, J., & Sinha, MB (2017). Ulungelelwaniso lwe-Anatomical lwe-Core Muscle Activation kwii-Yogic Postures ezahlukeneyo. Ijenali yamazwe ngamazwe yeyoga, 10(2), 59–66. doi.org/10.4103/0973-6131.205515

Papegaaij, S., Taube, W., Baudry, S., Otten, E., & Hortobágyi, T. (2014). Ukuguga kubangela ukuhlengahlengiswa kwe-cortical kunye nokulawulwa komgogodla we-posture. Imida kwi-neuroscience yokuguga, 6, 28. doi.org/10.3389/fnagi.2014.00028