intshayelelo

Wonke umntu, ngaxa lithile, unohlobo oluthile msebenzi womzimba oko kubanceda bakhulule uxinzelelo lwezinto zemihla ngemihla. Nokuba kuqeqesho lweembaleki okanye ukugcina impilo esempilweni, ukwenza umthambo kangangemizuzu engama-30 ukuya kwiyure enye kunokunceda ekukhuthazeni ukukhula kwezihlunu kunye netoni, ukunciphisa uxinzelelo kunye noxinzelelo lwegazi oluphezulu. Nangona kunjalo, abantu abaninzi badla ngokungakwazi ukufumana ixesha lokuzilolonga, nto leyo enokukhokelela kwiingxaki ezininzi emizimbeni yabo. Xa abantu abaninzi bengasebenzi ngokwasemzimbeni, kunokukhokelela ekubeni iintlungu zemisipha, izihlunu ezibuthathaka, kunye nezinye iimeko ezingapheliyo. Ukuza kuthi ga ngelo xesha, kunokumenza umntu abe lusizi aze abangele isiphene. Ngethamsanqa unyango oluninzi lunokunceda ukunciphisa imiphumo yeempawu ezinjengeentlungu ezinxulumene nokungasebenzi komzimba kwaye zinokunceda ukubuyisela umzimba. Inqaku lanamhlanje lijolise kwindlela i-MET (ubuchule be-muscle energy) yonyango isebenzisa isitulo kunye nokuzivocavoca kwesisu ukuze kuncede ukukhuthaza ukuguquguquka komgogodla, ukunciphisa ubuthathaka besisu, kunye nokuqinisa imisipha ephantsi kunye ne-pelvic. Sisebenzisa kwaye sifaka ulwazi oluxabisekileyo malunga nezigulana zethu kubaboneleli bezonyango abaqinisekisiweyo usebenzisa isitulo kunye nokuzivocavoca kwesisu kwi-MET therapy. Sikhuthaza kwaye sithumele izigulana kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kwiziphumo zabo ngelixa sixhasa ukuba imfundo yindlela ephawulekayo nemangalisayo yokubuza ababoneleli bethu imibuzo ebalulekileyo xa isigulana sivuma. UDkt Alex Jimenez, DC, uquka olu lwazi njengenkonzo yemfundo. isikhanyeli

 

Usihlalo Uzilolonga Kwi-MET Therapy

 

Ngaba ufumana intlungu yemisipha kwiindawo ezithile zomzimba wakho? Ngaba imilenze yakho idiniwe emva kosuku olude emsebenzini okanye xa ugoba ukuze uchole into ethile? Ezi zibonakaliso zentlungu ye-musculoskelet zivame ukubangelwa ukungasebenzi komzimba, oku kunokubangela ukuba izihlunu zibe buthathaka kwaye zibe mfutshane. Oku kunokukhokelela kwimiba eyahlukeneyo yempilo enxulumene nentlungu ye-musculoskeletal ukuba ayilungiswanga. Nangona kunjalo, unokunceda ukunciphisa ezi ziphumo ngokubandakanya izinto zemihla ngemihla njengesitulo kwindlela yakho yokuzilolonga. Izifundo zophando ziye zatyhila ukuba ukuzivocavoca okusekelwe kwisitulo kunokubonelela ngeenzuzo zengqondo kunye neengqondo ngelixa kunciphisa umngcipheko wokulimala. Ukongezelela, ukusebenzisa isitulo sokuzivocavoca kunokuphucula ukuguquguquka komgogodla.

 

I-Chair-based Exercises ye-Spinal Flexibility

Xa usenza imithambo esekwe kwisitulo ukomeleza ukuguquguquka komqolo kunyango lwe-MET, kubalulekile ukuqinisekisa ukuba uphindaphindo ngalunye alunantlungu kwaye lukhululekile. Namathela kwiiseti ezicetyiswayo ezinikwe ngumqeqeshi wakho okanye ingcali yezomzimba.

• Hlala esihlalweni ukuze iinyawo zityalwe phantsi, kwaye iintende ziphumle emadolweni. 
• Yaya phambili ukuze iingalo zesitulo zixhase ubunzima bomzimba ongaphezulu; oku kuvumela iingqiniba ukuba zigobe ngaphandle kwaye intloko ijinga ngasemva.
• Bamba indawo emithathu yokuphefumla nzulu ukuvumela umqolo ophantsi wolule.
• Xa uphefumla, zikhulule phambili ude uzive unyuka kancinci, ungeva ntlungu, kwaye uphinda imijikelo emithathu yokuphefumula.
• Phinda ulandelelwano ude ungaqhubeki ngakumbi kunokuba unako ngaphandle kokukhathazeka okanye intlungu.
• Buyela kwisihlalo kwaye uphumle imizuzu embalwa ukuvumela izihlunu ezisezantsi ukuba ziphumle.

 

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Ukuvula i-Athletic Potential nge-Chiropractic Care-Video

Ngaba ufumana iingxaki ze-musculoskeletal ezichaphazela ukusebenza kwakho kwezemidlalo? Ngaba uziva ubuthathaka bemisipha kwizisu zakho, umva ophantsi, okanye i-pelvis? Okanye ngaba umthambo ofanelekileyo awusebenzi kuwe? Le miba ihlala ihambelana nokungasebenzi komzimba kwaye inokubangela intlungu. Ukungasebenzi komzimba kunokubangelwa zizinto ezahlukeneyo, ezinokuchaphazela ubomi bakho bemihla ngemihla kwaye zikuthintele ekwenzeni umthambo. Ngethamsanqa, zininzi iindlela zokubandakanya umsebenzi womzimba kubomi bakho obunempilo. Ukunyamekela kwe-Chiropractic kunye nonyango lwe-MET zimbini zonyango ezinokudibaniswa nomsebenzi womzimba ukunciphisa intlungu ye-muscle kunye neentlungu. Izifundo zophando ziye zatyhila ukuba i-MET, okanye ubuchule be-muscle energy, luhlobo lonyango oluthambileyo olusetyenziswa ziingcali zentlungu ukolula izihlunu eziqinileyo kunye ne-fascia, ukudibanisa amalungu, ukunciphisa intlungu, kunye nokuphucula ukujikeleza kwinkqubo ye-lymphatic. Olu nyango lunokunceda ukukhulula intlungu kunye nokubuyisela ngokwemvelo umzimba xa udibene nokuzivocavoca. Bukela le vidiyo ingentla ukuze ufunde ulwazi oluthe kratya malunga nokuba ukudibanisa unyango kunye nomsebenzi womzimba kunokukunceda njani ukuba uqalise uhambo lwakho lwempilo ukuya kwimpilo engcono.

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Ukuzivocavoca kwesisu kwi-MET Therapy

 

Abantu abaninzi abanako ukusebenza ngokomzimba ngenxa yezihlunu zesisu ezibuthathaka, ezinokubangela iintlungu ezisezantsi kwi-musculoskeletal system. Kwincwadi ethi "IiClinical Applications of Neuromuscular Techniques" nguJudith Walker DeLany, i-LMT kunye noLeon Chaitow, ND, DO, icebisa ukuba ukudibanisa umthambo kunye nonyango lwe-MET kunokuncedisa ukuqinisa imisipha yesisu esibuthathaka kunye nokunciphisa intlungu ephantsi. Njengoko uphando lubonisa, olu kudibanisa lunokuphelisa izinto ezenza buthathaka izihlunu zesisu kwaye zisebenze izihlunu ezinzulu kunye neziphezulu ukuphucula ukuzinza okungundoqo. Ngezantsi kukho ukuzivocavoca kwesisu okuqhelekileyo kusetyenziswa kunyango lwe-MET.

 

Imithambo Kuba Ubuthathaka besisu

• Lala kwi-yoga mat okanye umgangatho ofakwe kwikhaphethi kunye nomqamelo phantsi kwentloko yakho.
• Goba elinye idolo esinqeni kwaye ulibambe ngezandla zombini.
• Ukuphefumla kwaye ukhuphe nzulu, kwaye utsale idolo kwicala lamagxa kangangoko unako ngokukhululeka.
• Phinda kabini kwaye uphumle umlenze phantsi.
• Phinda ulandelelwano komnye umlenze.

Olu landelelwano lomthambo lunceda ukolula izisu ezininzi kunye nezihlunu ezisezantsi ezihambelana nobuthathaka besisu. Ukongezelela, olu landelelwano lokuzivocavoca lunceda ukubuyisela ithoni ye-muscle kwi-abdominals kunye nokunciphisa ukuqina kwemisipha ngasemva.

Ukuzilolonga kwi-Low Back & Pelvic Muscles

• Lala ngomqolo kwaye ugcine imilenze yakho nkqo.
• Ngokugcina i-back back flat kulo lonke ixesha lokuzilolonga, phefumlela kwaye ukhuphe umoya njengoko usondeza i-hip yakho yasekunene emagxeni.
• Vumela isithende sasekhohlo ukuba sicinezele phezu komhlaba kwaye kude nawe; zama ukwenza umlenze wasekhohlo ube mde ngelixa ugcina umqolo osezantsi usicaba.
• Bamba le ndawo ngokufutshane ngaphambi kokuba uphefumle kwaye uphumle, uze utshintshele komnye umlenze.
• Phinda ulandelelwano amaxesha amahlanu kwicala ngalinye.

Olu landelelwano lokuzilolonga lunceda ukolula kunye nethoni yemisipha ecaleni kwe-pelvis kunye nomqolo osezantsi. Lo msebenzi uyasebenza kubantu abaninzi abaneentlungu ezisezantsi ezihambelana nokungasebenzi komzimba.

 

isiphelo

Ukuthintela imiba ye-musculoskelet ukuba ichaphazele imizimba yethu, kubalulekile ukwenza umthambo kangangemizuzu engama-30 ukuya kwiyure yonke imihla. Ukudibanisa imisebenzi yomzimba kunye nonyango lwe-MET kunokunceda ukunweba kunye nokomeleza izihlunu ezibuthathaka ngelixa kukhuthazwa ukuphiliswa kwendalo ukukhusela iingxaki ezizayo. Ukusebenzisa isitulo okanye ukwenza umthambo wesisu kunokuzinzisa izihlunu ezingundoqo kwaye uncede ukubuyiswa kwendalo. Ukugxila kwimpilo yethu kunye nokuphila kakuhle kunokukhokelela kwindlela yokuphila engcono.

 

Ucaphulo

Calatayud, Joaquín, et al. "Ukunyamezela kunye noMsebenzi we-Muscle we-Core Muscle Exercises kwi-Chronic Low-Back Pain." Ijenali yehlabathi yoPhando lwezeNdalo kunye neMpilo yoLuntu, 20 Septemba 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6801665/.

UChaitow, uLeon, kunye noJudith Walker uDeLany. Izicelo zeklinikhi zeTechnique zeNeuromuscular. UChurchill Livingstone, ngo-2003.

UFurtado, uGuilherme Eustáquio, et al. "Umthambo oSekwe kwisitulo esiDityanisiweyo uPhucula uMzimba wokuSebenza, ukuPhila ngeNgqondo, iSilivary Steroid ibhalansi, kunye noMsebenzi wokuchasana neMicrobial kubasetyhini abaDala abaMdala." Iimida kwiSyychology, 25 Mar. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8026892/.

Thomas, Ewan, et al. "Ukusebenza koBuchule boMmandla we-Muscle kwiZifundo zeSimptomatic kunye ne-Asymptomatic: Uphononongo oluCwangcisiweyo." IChiropractic & Manual Therapy, 27 Agasti 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6710873/.

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