Iimpawu
Iqela le-Back Clinic Posture. I-Posture yindawo apho umntu abambe umzimba wakhe ume nkqo ngokuchasene nomxhuzulane ngelixa emile, ehleli, okanye elele phantsi. Ukuma okufanelekileyo ngokubonakalayo kubonisa impilo yomntu, ukuqinisekisa ukuba amalungu kunye nezihlunu, kunye nezinye izakhiwo zomzimba, zisebenza ngokufanelekileyo. Kuyo yonke ingqokelela yamanqaku, uGqr Alex Jimenez uchonga ezona ziphumo zixhaphakileyo zokuma okungafanelekanga njengoko echaza izenzo ezicetyiswayo umntu kufuneka azithathe ukuze aphucule isimo sakhe kunye nokuphucula impilo kunye nokuphila kakuhle. Ukuhlala okanye ukuma ngokungalunganga kunokuthi kwenzeke ngokungazi, kodwa ukuqonda umba kunye nokuwulungisa ekugqibeleni kunokunceda abantu abaninzi ukuba baphile ngendlela enempilo. Ngolwazi oluthe kratya, nceda ukhululeke ukunxibelelana nathi apha (915) 850-0900 okanye isicatshulwa ukubiza uGqirha Jimenez buqu (915) 850-0900.
by UGqr Alex Jimenez | Ubuhlungu Bokubuyisela, Iimpawu
Kubantu abazama ukufezekisa i-posture enempilo, ngaba ukusebenzisa uqeqesho lokwazisa nge-posture kunokusebenza kunyango kunye nokuthintela?
Ukwazisa Ngesimo
I-Spinal curves inceda ukuxhasa ubunzima bomzimba, intshukumo, kunye nokulinganisela. Iindawo ezintlanu ziquka intamo, umva ongaphezulu, umva ophantsi, i-sacrum, kunye ne-coccyx. Umphantsi womqolo okanye i-sacrum uhlala phakathi kwamathambo amabini e-hip aquka i-pelvis. Ngenxa yale ndawo, iintshukumo ezenziwe nge-pelvis zichaphazela kakhulu umqolo. (U-Ibrahim Alkatout, et al., 2021) Xa i-pelvis ihamba, umqolo uyahamba.
- Iintlungu ezinxulumene ne-posture kunye neempawu ezinxulumene nazo zihlala zibangelwa amandla abuthathaka kunye nokuguquguquka komlinganiselo phakathi kwamaqela emisipha aphikisanayo abambe umzimba ngokuthe tye.
- Ukufezekisa ukuma okunempilo kufuna ubuchule kunye nokuziqhelanisa nokugcina i-pelvis enempilo kunye ne-back back curve. (UDeokJu Kim, et al., 2015)
- Ukufumana i-curve ephantsi kunye nokuhlola indlela ephendula ngayo xa uhambisa i-pelvis kubalulekile kuqeqesho olusebenzayo lokuqaphela i-posture.
Umthambo woKwazisa ngegophe ngasemva
Enye into ebalulekileyo ekufuneka uyenzile ukunyusa ulwazi lwe-postural kukwazi ngegophe elisezantsi. (Arkadiusz Łukaz Żurawski, et al., 2020)
Hlala kwisitulo esiqinileyo okanye kwisitulo
- Ukuze ubunzima butyalwe kwisihlalo ngendlela elungeleleneyo.
Bambelela kwiingalo zeSitulo
- Ukuba isitulo asinazo iingalo, bambelela kwincam yedesika/yendawo yokusebenzela okanye emacaleni esitulo.
- Oku kuya kuxhasa umva xa uhambisa i-pelvis.
- Ukugcina amandla angundoqo wesisu ngundoqo ekukhuseleni ukulimala komqolo. (UErika Zemková, uLudmila Zapletalová. 2021)
intshukumo
- Nyakazisa i-pelvis phambili.
- Kule ndawo, phawula i-arch egqithisiweyo encinci kwi-back back kunye nokwanda koxinzelelo lwe-back back muscle.
- Umlinganiselo ophakathi koku kwanda kunye nokugqithisa kuqhelekileyo.
Relax Buyela kwiNdawo yokuQala
Ukuhlala ngokuthe tye kunye namathambo e-hip / phezulu kwe-pelvis ngqo ngaphezulu kwezantsi.
- Emva koko, jika i-pelvis ngasemva.
- I-abs inokufuneka isebenze nzima ukuxhasa esi sikhundla
- Sebenzisa izandla zakho kwisitulo xa ufuna inkxaso.
- Khangela indawo ye-lumbar curve, uqaphele ukuba iyancipha.
- Qaphela ukuxinezeleka kwimisipha yangasemva.
- Ngaba ikhululekile kancinci? Oku kuqhelekile.
Relax Buyela kwiNdawo yokuQala
- Ukuhlala nkqo.
- Phinda ulandelelwano kwakhona.
- Ngeli xesha, xa ukwindawo yangaphambili, nqumama ngokufutshane uze uslayide isandla phakathi komqolo ongezantsi kunye nomva wesihlalo okanye udonga.
- Xa ukwindawo engasemva, kuya kuba ncinane ukuba kungabikho sithuba phakathi komqolo osezantsi kunye ne-seatback okanye udonga.
iingxaki
- Ukuba kukho iingxaki ezihambisa i-pelvis emva nangaphambili, cinga ibhasikidi okanye isitya seziqhamo.
- I-pelvis inemilo ejikelezayo kwaye ivulekile phezulu, njengesitya okanye ibhasikidi.
- Khawucinge ukuba isiqhamo sibekwe phambi kwesitya, kwaye ubunzima buzisa isitya / i-pelvis phambili.
- Ukubuyela emva, cinga ukuba iziqhamo zibekwe ngasemva.
- Ubunzima bubangela ukuba isitya sibuyele ngasemva.
- Oku kunokunceda ukufumana isingqisho sentshukumo.
Lo msebenzi wokwazisa nge-posture unokusetyenziswa njengomakhi we-posture muscle ngokuwenza ngomva ngodonga.
- Eyona ndawo ingumceli mngeni kulo msebenzi kukuma ngodonga.
- Gcina izithende ngokuchasene nebhodi yebhodi ukuze usebenze ngokwenene i-abs.
- Qala nge ehleli kwaye ngokuthe ngcembe ukuma.
Intshukumo yeenyawo kunye nokuma
Ucaphulo
UKim, D., Cho, M., Park, Y., & Yang, Y. (2015). Umphumo wenkqubo yokuzivocavoca yokulungiswa kwesimo kwiintlungu ze-musculoskelet. Ijenali yesayensi yonyango lomzimba, 27 (6), 1791-1794. doi.org/10.1589/jpts.27.1791
Alkatout, I., Wedel, T., Pape, J., Possover, M., & Dhanawat, J. (2021). Uphononongo: Imithambo ye-pelvic - ukusuka kwi-anatomy kunye ne-physiology ukuya kwizicelo zeklinikhi. I-neuroscience yoguqulelo, i-12 (1), i-362-378. doi.org/10.1515/tnsci-2020-0184
Żurawski, A. Ł., Kiebzak, WP, Kowalski, IM, Śliwiński, G., & Śliwiński, Z. (2020). Uvavanyo lombutho phakathi kokulawulwa kwe-postural kunye ne-sagittal curvature yomqolo. PloS enye, 15(10), e0241228. doi.org/10.1371/journal.pone.0241228
Zemková, E., & Zapletalová, L. (2021). Iingxaki zangasemva: IiPros and Cons of the Core Strengthening Exercises njengenxalenye yoQeqesho lwabadlali. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 18(10), 5400. doi.org/10.3390/ijerph18105400
by UGqr Alex Jimenez | entanyeni Pain, Iimpawu
Abantu abahlala edeskini / kwindawo yokusebenzela iiyure zomsebenzi okanye esikolweni, okanye ukuqhuba ukuqhuba ubomi, banokukhuthaza imeko yexesha elide eyaziwa ngokuba yi-head posture. Ngaba ukuqonda imiqondiso kunye neempawu kuyanceda ukuthintela imeko?
Ukuma kwentloko phambili
Intlungu yentamo ihlala ibangela okanye ibangelwa ukungahambi kakuhle kwindawo phakathi kwamagxa kunye nentloko. Ukuhamba kwentloko phambili yingxaki eqhelekileyo enokuthi igxininise imisipha yentamo, ekhokelela kwiintlungu kunye nentamo ebuhlungu, ihlombe, kunye ne-back posture. (Jung-Ho Kang, et al., 2012) Kubantu abasengozini yokuphuhlisa okanye sele bebonisa iimpawu / iimpawu, kubalulekile ukufumana unyango lonyango ukukhusela iingxaki, ezifana neentlungu ezingapheliyo zentamo okanye ukucinezela i-nerve. Abantu ngabanye banokuqhubeka nokwenza umsebenzi ekufuneka bewenzile kodwa banokufuna ukulungiswa kwe-postural kunye nokuqeqeshwa kwakhona ukuze bangaqhubeki nokunyanzela intamo ngelixa besebenza.
Ukutenxa ngasemva
- Intloko ilungelelaniswe kakuhle nentamo xa iindlebe zihambelana nomgca womxhuzulane.
- Umgca womxhuzulane ngumgca wentelekelelo othe ngqo omele ukutsalwa okuhla komxhuzulane.
- Isetyenziswe kwiimvavanyo ze-posture njengesalathiso sokuqaphela izikhundla zomzimba kunye nokumisela ubukho bako nakuphi na ukungahambi kakuhle kwe-postural okanye ukuphambuka.
- Ukuma kwentloko phambili kwenzeka xa intloko iqala ukuma phambili kumgca womxhuzulane xa ujonge umzimba kwicala.
- Ukuhamba kwentloko phambili kukuphambuka kwe-postural kuba intloko iyahluka kumgca wereferensi. (Jung-Ho Kang, et al., 2012)
Ukungalingani kwemisipha
- Ukuma kwentloko phambili kudla ngokubangela ukungalingani kwamandla phakathi kwezihlunu ezixhasa kunye nokuhambisa intamo yakho, amahlombe kunye nentloko. (UDae-Hyun Kim, et al., 2018)
- Izihlunu ezisemva kwentamo ziba mfutshane kwaye zisebenze ngokugqithisileyo njengoko ziguqukela phambili, ngelixa izihlunu ezingaphambili ziba nde, zibuthathaka, kwaye zixinzelele xa ziphumla.
I-Kyphosis
I-Kyphosis ekwabizwa ngokuba yi-hunchback kuxa amagxa ajikeleza phambili, kwaye intloko iphinde iziswe phambili. (Jung-Ho Kang, et al., 2012) Emva kweeyure ezininzi ehleli kwidesksi, ikhomputha, okanye ukuqhuba, i-kyphosis nayo ingabangela kunye / okanye ibe yimbi ngakumbi ukuhamba kwentloko.
- Oku kwenzeka ngenxa yokuba indawo yomqolo ephezulu ixhasa intamo kunye nentloko.
- Xa umva ongaphezulu uhamba okanye utshintsha indawo, intloko nentamo ziyalandela.
- Uninzi lobunzima bentloko bungaphambili, kwaye oku kunegalelo kwintshukumo eya phambili.
- Umntu one-kyphosis kufuneka aphakamise intloko yakhe ukuze abone.
impatho
A Iqela lengcali yokulimala kwe-chiropractic inokuphuhlisa isicwangciso sonyango lomntu siqu ukukhulula iimpawu zentlungu, ukubonelela ngokuphindaphindiweyo kwangethuba, ukulungelelanisa umqolo, kunye nokubuyisela ukuhamba kunye nomsebenzi.
- Ukuma nokuhlala usebenzisa i-posture enempilo, kunye nokuzivocavoca ukuqinisa imisipha yentamo, kunokunceda ukufumana umqolo ulungelelaniso. (Elżbieta Szczygieł, et al., 2019)
- Ukolula okujoliswe kuko kunokunceda ukuba izihlunu zentamo ziqinile.
- Ukuzolula ekhaya kusenokuthomalalisa iintlungu
Izinto zobungozi
Kakuhle wonke umntu usemngciphekweni wokuphuhlisa ukuma kwentloko phambili. Imiba yomngcipheko eqhelekileyo ibandakanya:
- Ukuhlala ujonge phantsi kwifowuni kwaye uhlale kule ndawo ixesha elide aka umbhalo entanyeni.
- Imisebenzi yedesika kunye nokusetyenziswa kwekhompyuter kunokujikeleza kakhulu amagxa kunye nomva ongaphezulu, okukhokelela ekumeni kwentloko phambili. (Jung-Ho Kang, et al., 2012)
- Ukuqhuba ukuziphilisa kubangela umva, intamo, kunye nokuma kwamagxa ixesha elide.
- Ukulala okanye ukufunda ngomqamelo omkhulu phantsi kwentloko kunokufaka isandla ekuqhubeni phambili kwentloko.
- Ukwenza umsebenzi ofuna i-dexterity kunye nezikhundla ezisondeleyo, njenge-seamstress okanye i-technician ingabangela ukubeka ngaphezulu kwentamo.
- Abantu abahlala bephethe ubunzima obuninzi phambi komzimba wabo banokuqala ukuphuhlisa i-kyphosis.
- Umzekelo kukuthwala umntwana okanye omnye umthwalo phambi komzimba.
- Amabele amakhulu anokunyusa umngcipheko we-kyphosis kunye nokuhamba kwentloko phambili.
Ukulimala Kweentambo
Ucaphulo
Kang, JH, Park, RY, Lee, SJ, Kim, JY, Yoon, SR, & Jung, KI (2012). Isiphumo sokuma kwentloko phambili kwibhalansi ye-postural kwixesha elide lomsebenzi osekelwe kwikhompyutheni. I-Annals yeyeza lokubuyisela, i-36 (1), i-98-104. doi.org/10.5535/arm.2012.36.1.98
UKim, DH, Kim, CJ, & Son, SM (2018). Intlungu yeNtanye kuBantu abaDala abaPhambili ngeNtloko yeNtloko: Iimpembelelo ze-Craniovertebral Angle kunye ne-Cervical Range of Motion. Osong impilo yoluntu kunye neembono zophando, 9 (6), 309-313. doi.org/10.24171/j.phrp.2018.9.6.04
Szczygieł, E., Sieradzki, B., Masłoń, A., Golec, J., Czechoska, D., Węglarz, K., Szczygieł, R., & Golec, E. (2019). Ukuvavanya impembelelo yokuzivocavoca okuthile kwindawo yentloko yendawo. Ijenali yamazwe ngamazwe yamayeza omsebenzi kunye nempilo yokusingqongileyo, i-32 (1), i-43-51. doi.org/10.13075/ijomeh.1896.01293
Hansraj KK (2014). Uvavanyo lweengcinezelo kumqolo wesibeleko obangelwa yi-posture kunye nesikhundla sentloko. Iteknoloji yotyando lwamazwe ngamazwe, 25, 277-279.
by UGqr Alex Jimenez | Iimpawu, Uncedo Lwezityalo
I-Ankylosing spondylitis yi-arthritis evuthayo eyenza utshintsho kwi-posture eyenzeka ngexesha. Ngaba umthambo kunye nokugcina ulungelelwaniso lomgogodla kunceda ukuphucula iingxaki zokuma?
I-Ankylosing Spondylitis Posture Ukuphuculwa
I-Ankylosing spondylitis / AS yi-arthritis ye-autoimmune echaphazela ngokukodwa umqolo. Inokusasazeka kwamanye amalungu omzimba kwaye ichaphazele amalungu angaphakathi. Iingxaki zentlungu emqolo ziyimpembelelo eqhelekileyo yemeko kwaye kuxhomekeke kubunzima bomonakalo kumqolo, unokuba nefuthe elibi kakhulu kwi-posture.
Ichaphazela Ukuma
Imeko idla ngokuchaphazela kuqala amalunga e-sacroiliac ezantsi komqolo apho ancamathela khona kwi-pelvis. Njengoko imeko iqhubela phambili isebenza ngendlela yayo ukuya kumqolo ophezulu. Umqolo uqukethe i-26 vertebrae / amathambo abekwe phezu komnye.
- I-Ankylosing spondylitis inokubangela ukuba amathambo adibanise kunye. (Iziko leSizwe le-Arthritis kunye ne-Musculoskeletal and Skin Diseases. 2023)
- Imeko ibangela ukukhubazeka kwekyphotic – ukujikeleziswa komqolo ongaphezulu, kunye nomqolo osezantsi ukucaba.
- Njengoko isifo siqhubela phambili, umnqonqo uphazamiseka kwindawo egobileyo kwaye ubangela ubunzima obukhulu kwimisebenzi yemihla ngemihla.
- Ukuma okugobileyo kunokubeka uxinzelelo kumalungu angaphakathi kwaye kukhokelele kubunzima bokuphefumla.
- Imeko ikhokelela kwiingxaki zokulinganisela ezandisa umngcipheko wokuwa. (U-Alessandro Marco De Nunzio, et al., 2015)
Iingcebiso zoPhuculo lwesimo
Ukuma nokuhamba
Xa umile okanye uhamba zama ukukhumbula uku:
- Gcina umqolo othe tye.
- Lungisa iindlebe, amagxa, izinqe, amadolo kunye namaqatha kumgca othe tye.
- Cola amagxa amagxa kunye kwaye wehle ukuya kwiipokotho ezingasemva.
- Khululeka iingalo emacaleni.
- Jonga ngqo phambili.
- Beka isilevu ngasemva kancinci.
Kuhlala
Iigophe zendalo zomnqonqo zifuna inkxaso yokuma okufanelekileyo xa uhleli. Zama la macebiso xa usedesikeni okanye etafileni:
- Beka ukuphakama kwesitulo ukuze izinqe kunye namadolo zigobe kwii-angles ezingama-90.
- Beka iinyawo zithe tyaba phantsi okanye usebenzise isitulo seenyawo ezisekelwe kubude besitulo.
- Beka umqamelo wenkxaso ye-lumbar okanye itawuli edibeneyo emva komqolo ophantsi.
- Beka imonitha yesikrini kwinqanaba lamehlo ukugcina umva ongasentla uthe tye.
- Gcina ikhibhodi kunye nempuku kufutshane nomzimba ukunqanda ukugqithisa okunokunyusa ukujikeleza kwamagxa kunye nomqolo ongaphezulu.
Ulele phantsi
I-Ankylosing spondylitis inokwenza ukulala phantsi kungakhululeki. Ukuxhasa umnqonqo ngelixa ulele phantsi zama:
- Lala kumatrasi ongaqinile okanye uchwetheze njengogwebu lwenkumbulo ukuze uhambelane nomzimba.
- Beka umcamelo phakathi kwamadolo ukugcina umqolo othe tye xa ulele ngecala.
- Sebenzisa umqamelo okhethekileyo ukukhusela ukubeka umva ongaphezulu kwindawo engqukuva.
Imithambo yokuma
Kubantu abane-ankylosing spondylitis ukolula kunye nokuqinisa umthambo kunokunceda ukuphucula ukuma komzimba. Abantu ngabanye bayacetyiswa ukuba bathethe nomboneleli wabo wezempilo ngaphambi kokuba baqalise inkqubo yomthambo.
I-Chin Tucks
- Hlala nkqo.
- Khama iiblades zamagxa kunye.
- Beka iingalo emacaleni akho.
- Jonga ngqo phambili, tsala isilevu ngasemva kwaye ungene de ukolula kuvakala ecaleni kwezihlunu zentamo.
- Bamba imizuzwana emithathu ukuya kwemihlanu kwaye uphumle.
- Phinda amaxesha e10.
IKona Yolula
- Yima ujonge ekoneni.
- Phakamisa iingalo ukuphakama kwamagxa.
- Beka umphambili omnye umphambili kudonga ngalunye.
- Zigxadazele iinyawo.
- Kancinci ukutshintsha ubunzima phezu komlenze wangaphambili kwaye ungqiyame ngekona.
- Yima xa ukolula kuvakala esifubeni.
- Bamba imizuzwana eyi-10 ukuya kwengama-20 kwaye uphumle.
- Phinda kathathu.
I-Scapular Squeezes
- Hlala ngokuthe nkqo iingalo zibeke emacaleni.
- Dibanisa iincakuba zamagxa ngokungathi zibambe into phakathi kwazo.
- Bamba imizuzwana emithathu kwaye uphumle.
- Phinda amaxesha e10.
Ukugcina ulungelelwaniso lomqolo kuya kunceda ukunciphisa iintlungu zangasemva ezenzeka nge-AS.
- Ukuzivocavoca okujoliswe kuko kunokunceda ukolula izihlunu eziqinileyo kunye nokomeleza izihlunu ezinoxanduva lokugcina ulungelelwaniso lomqolo.
- Ukugcina ukuma okunempilo xa uhleli, umile, kwaye ulele kunokunceda ukukhusela ukukhubazeka kumqolo.
- Umsebenzi oqhelekileyo womzimba unokunceda ukulwa nokuqina kunye nokunceda ukugcina amandla onke.
Kwinkqubo yokuzivocavoca yomntu ngamnye, jonga i-physical therapist okanye i-chiropractor ngokubandakanya i-posture exercises ukunceda ukukhusela iingxaki ekuphuhliseni.
Arthritis
Ucaphulo
Iziko leSizwe le-Arthritis kunye ne-Musculoskeletal and Skin Diseases. I-Ankylosing spondylitis.
De Nunzio, AM, Iervolino, S., Zincarelli, C., Di Gioia, L., Rengo, G., Multari, V., Peluso, R., Di Minno, MN, & Pappone, N. (2015). I-Ankylosing spondylitis kunye nokulawulwa kwe-posture: indima yegalelo elibonakalayo. Uphando lweBioMed lwamazwe ngamazwe, 2015, 948674. doi.org/10.1155/2015/948674
by UGqr Alex Jimenez | Iimpawu, Uncedo Lwezityalo
Abantu abanokungalingani okusisigxina kwe-sagittal, imeko apho i-curve eqhelekileyo yomqolo osezantsi iyancipha kakhulu okanye ingabikho ngokupheleleyo enokubangela intlungu kunye nobunzima bokulinganisa. Ngaba unyango lwe-chiropractic, unyango lomzimba, kunye nokuzivocavoca kunokunceda ukuphucula imeko?
Ukungalingani kweSagittal okusisigxina
Imeko ngokuqhelekileyo yaziwa ngokuba yi-flat back syndrome kwaye ingaba khona ekuzalweni okanye inokwenzeka ngenxa yotyando okanye imeko yonyango.
iimpawu
Umqolo unamagophe amabini. I-lumbar spine kumqolo ongezantsi kunye nomqolo wesibeleko kwintamo yentamo ngaphakathi. Umqolo wethoracic kumqolo ongasentla ugobela ngaphandle. Amagophe ayinxalenye yolungelelwaniso lwendalo lomqolo. Banceda ukulinganisela komzimba kunye nokugcina iziko lomxhuzulane.
- Ukuba la magophe aqala ukunyamalala umzimba unokuba nengxaki kunye nobunzima bokuma nkqo.
- Ukulahleka kwe-curvature kubangela ukuba intloko kunye nentamo iqhube phambili, okwenza kube nzima ukuhamba kunye nokwenza imisebenzi eqhelekileyo eqhelekileyo.
- Abantu ngabanye kufuneka baguqule izinqe kunye namadolo kwaye balungise i-pelvis yabo ukuze ime nkqo. (Iziko lezoNyango leYunivesithi yaseColumbia i-Irving Medical Centre. 2023)
- Kukho umkhwa wokugoba phambili othi ngokuthe ngcembe unyuke kwaye uvakale ngathi umzimba uwela phambili.
- Ekupheleni kosuku, umzimba uphelile ngenxa yobunzima bokuzama ukugcina ibhalansi.
Izizathu
Ezinye izinto ezibangela ukungalingani kwesagittal okusisigxina ziquka: (Iziko lezoNyango leYunivesithi yaseColumbia i-Irving Medical Centre. 2023)
- I-Congenital - ikhona ekuzalweni.
- Isifo se-disgenerative.
- I-Ankylosing spondylitis - uhlobo lwe-arthritis evuthayo yomqolo.
- Ukunyanzeliswa kweefractures ze-vertebrae - umzekelo, obangelwa yi-osteoporosis.
- Imeko esetyenziselwa ukuba yinto eqhelekileyo emva kokuhlinzwa komqolo ukulungisa i-scoliosis / i-curvature engaqhelekanga yomqolo.
- Izixhobo ezifakelweyo zinokubangela i-flat back syndrome, ngakumbi kubantu abadala.
- Nangona kunjalo, iindlela ezintsha zotyando ezihlaziyiweyo zinciphise iingxaki.
Ukuqondwa
Ugqirha uya kubuza malunga nembali yonyango, ukulimala, okanye ukuhlinzwa emva. Oku kuya kulandelwa luvavanyo lomzimba, olunokubandakanya:
- Uvavanyo lwe-musculoskeletal.
- Uvavanyo lwe-neurologic.
- A jait Uviwo luya kuvavanya ukukwazi ukuma kunye nokuhamba.
- Uviwo lwe-gait lwenziwa ngenxa yokuba i-gait inokutshintsha ukuhlawulela ukulahlekelwa kwe-curvature.
- I-X-ray yomfanekiso iya kubonisa ukulungelelaniswa komgogodla.
- Eminye imithombo enokubakho yeempawu iya kuqwalaselwa phambi kokuba uxilongo luqinisekiswe.
impatho
Unyango ludla ngokubandakanya unyango lomzimba kunye nokuzilolonga, ukuziqinisa ukuze unike inkxaso eyongeziweyo, kwaye ngamanye amaxesha utyando.
- Unyango lomzimba ngokuqhelekileyo luqala ngokuzivocavoca kunye nokuqinisa okujoliswe kuyo ukuphucula ukuma.
- Injongo kukubuyisela umva ipateni yokungalingani kwemisipha egcina umqolo osezantsi uthambile.
- Ukuzivocavoca ukuqinisa intamo, izihlunu zangasemva, umva, umbindi kunye neempundu zinokubandakanya: (INkonzo yezeMpilo yeSizwe. nd)
- Ukolula kwesisu
- I-Hamstring yolula.
- I-Hamstring stretches iphucula ukulungelelaniswa kwe-lumbar spine.
- Bamba ukolula malunga nemizuzwana engama-30 ngexesha.
- Phinda kathathu ukuya kahlanu kanye okanye kabini ngemini.
- Ukwandiswa kwangaphambili
- Isifuba solula
- Ukucwangcisa
- Umlenze olele ngecala uphakamisa
- Uhleli imiqolo kwindawo yokuzivocavoca okanye utsale phezulu
Kwiimeko ezinzima, izigulane zingadinga utyando lolungiso. Iinketho ezimbalwa ziquka: (Iziko lezoNyango leYunivesithi yaseColumbia i-Irving Medical Centre. 2023)
I-chiropractor kunye / okanye i-physical therapist inokuncoma ukuzivocavoca kunye nezinye iindlela zonyango. (Won-Moon Kim, et al., 2021)
Ukutshintsha Ubomi beChiropractic Uncedo
Ucaphulo
Iziko lezoNyango leYunivesithi yaseColumbia i-Irving Medical Centre. I-Flatback syndrome.
INkonzo yezeMpilo yeSizwe. Iimpazamo zesimo esiqhelekileyo kunye nokulungiswa.
Lee, BH, Hyun, SJ, Kim, KJ, Jahng, TA, Kim, YJ, & Kim, HJ (2018). Iziphumo zeklinikhi kunye neRadiological of Posterior Vertebral Column Resection ngenxa yokukhubazeka okukhulu koMnqonqo. Ijenali ye-Korean Neurosurgical Society, i-61 (2), i-251-257. doi.org/10.3340/jkns.2017.0181
UKim, WM, Seo, YG, Park, YJ, Cho, HS, & Lee, CH (2021). Impembelelo yeentlobo ezahlukeneyo zokuSebenza kwi-Cross-Sectional Area kunye ne-Lumbar Lordosis Angle kwizigulane ezine-Flat Back Syndrome. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 18(20), 10923. doi.org/10.3390/ijerph182010923
by UGqr Alex Jimenez | Uvavanyo lweChiropractic, Iimpawu
Ngaba unyango lwe-musculoskeletal luyabaphatha abantu abane-syndrome enqamlezileyo ukuze banciphise iintlungu, baphucule indlela yokuma, kwaye bomeleze imisipha entanyeni, emagxeni nasesifubeni?
Upper Crossed Syndrome
I-Upper crossed syndrome yimeko apho izihlunu zamagxa, intamo, kunye nesifuba ziba buthathaka kwaye ziqinile, kwaye ngokuqhelekileyo ziziswa ngokuziqhelanisa nokungahambi kakuhle. Iimpawu ziquka:
- Ukuqina kwentamo kunye nokutsala iimvakalelo.
- Ukuqina kwemihlathi kunye/okanye ukuqina
- Uxinzelelo oluphezulu lomqolo, ukungabikho kokuguquguquka, ukuqina, kunye nobuhlungu obubuhlungu.
- Intamo, igxalaba, kunye neentlungu ezingaphezulu zomqolo.
- Intloko intloko
- Amagxa angqukuva
- Hunched umqolo
Upper Crossed Syndrome kunye nokuma
- Imeko ichaphazela ukuma okunempilo ngokudala ukungalingani kwemisipha phakathi komqolo ongaphezulu kunye nesifuba.
- Izihlunu eziqinileyo ezimfutshane kwisifuba esingentla zolule kakhulu kwaye zihlala zikwimo ebambeneyo zitsala imisipha yangasemva.
- Oku kubangela ukuba imisipha kumqolo ongaphezulu, amagxa, kunye nentamo itsalwe kwaye ibe buthathaka.
- Umphumo ngumqolo ogobileyo, amagxa angaphambili, kunye nentamo evelele.
- Izihlunu ezithile ezichaphazelekayo ziquka i-trapezius kunye ne-levator scapula / icala lemisipha yentamo. (Isibhedlele soTyando oluKhethekileyo. 2023)
Abantu abaneentlungu zangasemva ezithatha iiveki ezimbini okanye ngaphezulu bayacetyiswa ukuba badibane nengcali yomqolo okanye umboneleli wezempilo ukuze avavanye kwaye abone unobangela. iimpawu zentlungu. (Iziko leSizwe le-Arthritis kunye ne-Musculoskeletal and Skin Diseases. 2023)
Iintlungu ezingapheliyo
- Ukungalingani ekusebenzeni kwemisipha kunye nokunyakaza kunye nokungahambi kakuhle kwempilo yonke igalelo kwiimpawu.
- I-syndrome ibonakala ngokuqina okungapheliyo, ukunyanzeliswa, intlungu, kunye nokunyuka kokungahambi kakuhle kwesifuba kunye nezihlunu zamagxa.
- Ngokuhamba kwexesha ukuqina kunye nokutsala, kudibaniswa nobuthathaka kunokukhokelela kumonakalo odibeneyo wamagxa. (Seidi F, et al., 2020)
Izizathu
Kukho imisebenzi ethile kunye nemisebenzi enokuthi ibe negalelo ekuphuhliseni kunye nokunyuka kwe-syndrome. Izinto ezithi zibe mandundu iimpawu ziquka: (Iziko leSizwe le-Arthritis kunye ne-Musculoskeletal and Skin Diseases. 2023- (()Seidi F, et al., 2020)
- Ukwenzakala ngokomzimba / ukwenzakala kuyo nayiphi na imimandla yezihlunu.
- Imisebenzi enexabiso eliphezulu lokuzibhokoxa ngokomzimba, ukuphakamisa ubunzima, kunye neengozi zokwenzakala.
- Ukuziqhelanisa nokuma ngendlela engachanekanga.
- Imisebenzi efuna ixesha elongeziweyo lokuhlala kunye/okanye lokuma.
- Ukungasebenzi kunye/okanye indlela yokuphila yokuhlala phantsi.
- Ngaphezulu komsebenzi weembaleki.
- Ukutshaya.
Nangona kunjalo, i-syndrome iyathintelwa kwaye iyalawuleka.
Iipilisi
Ukusebenza kunye ne-chiropractor kunye neqela le-massage ye-massage ye-massage kunokunceda ukufumanisa nokuphuhlisa isicwangciso sonyango lomntu oyena mntu usebenzayo kwaye ufanelekile. I-chiropractic kunye ne-physical therapist iya kubonelela ngeendlela ezininzi, ezinokubandakanya: (Imisedare-eSinayi. 2022- (()Iziko leSizwe le-Arthritis kunye ne-Musculoskeletal and Skin Diseases. 2023- (()Bae WS, et al., 2016)
- Bracing
- Unyango lwe-massage ukwandisa ukujikeleza, ukuphumla, nokuqeqesha kwakhona imisipha.
- Uhlengahlengiso lwe-Chiropractic yokulungiswa komgogodla kunye nokuqeqeshwa kwe-posture.
- Non-utyando oomatshini unyango lwe-traction kunye ne-decompression.
- I-Kinesiology taping - ukubuyisela kunye nokukhusela.
- Ukuziqeqesha kwakhona kwesimo.
- Uqeqesho lokushukuma kwezihlunu.
- Ukuzivocavoca okujolise kwizicubu ezithambileyo kunye namalungu.
- Ukomelezwa okungundoqo.
- Iinaliti ze-steroid kwindawo ethile.
- Amayeza achasene nokuvuvukala kweempawu zentlungu - ixesha elifutshane.
- Abantu banokucetyiswa liqela lonyango lwe-chiropractic ukuba bagweme ukuphumla kakhulu kwebhedi kunye nokunciphisa okanye ukuphepha imisebenzi enokubangela intlungu okanye iimpawu ezimbi. (Imisedare-eSinayi. 2022)
- Uphononongo lubonise ukuguqulwa komgogodla we-chiropractic kunciphisa ngokufanelekileyo intamo, umqolo, kunye neempawu zentlungu ephantsi. (UGevers-Montoro C, et al., 2021)
Ukuzilawula
Kukho iindlela zokulawula i-upper-crossed syndrome kunye neempawu ezinxulumene nazo. Ubuchule obuqhelekileyo bubandakanya: (Iziko leSizwe leZiphazamiso zeNeurological kunye neStroke. 2023- (()Iziko leSizwe le-Arthritis kunye ne-Musculoskeletal and Skin Diseases. 2023)
- Ukuziqhelanisa nokuma ngendlela eyiyo.
- Ukwandisa okanye ukunciphisa umsebenzi womzimba njengoko kucetyiswa liqela lonyango.
- Ukusebenzisa i-ice okanye iipakethi zokushisa ukukhulula intlungu kunye nokwandisa ukujikeleza ukukhuthaza ukuvuselelwa kwemisipha kunye nokuphilisa.
- Ukusebenzisa iikhilimu zentlungu okanye iigels.
- I-Over-the-counter nonsteroidal-NSAIDs, njenge-Advil okanye i-Motrin kunye ne-Aleve.
- Iziphumlisi zezihlunu zokunciphisa uxinzelelo lwexesha elifutshane.
Phucula Indlela Yakho Yokuphila
Ucaphulo
Isibhedlele soTyando oluKhethekileyo. Hambisa ngenjongo yokulwa ne-syndromes ephezulu kunye nesezantsi.
Iziko leSizwe le-Arthritis kunye ne-Musculoskeletal and Skin Diseases. Umqolo obuhlungu.
Seidi, F., Bayattork, M., Minoonejad, H., Andersen, LL, & Page, P. (2020). Inkqubo ebanzi yokulungisa umthambo iphucula ulungelelwaniso, ukusebenza kwemisipha, kunye nendlela yokunyakaza yamadoda ane-syndrome enqamlezileyo ephezulu: isilingo esilawulwa ngokungahleliwe. Iingxelo zenzululwazi, i-10 (1), i-20688. doi.org/10.1038/s41598-020-77571-4
Bae, WS, Lee, HO, Shin, JW, & Lee, KC (2016). Umphumo wokuzivocavoca kwamandla e-trapezius ephakathi kunye nezantsi kunye ne-levator scapulae kunye ne-trapezius ephezulu yokwelula umzimba kwi-syndrome ephezulu. Ijenali yesayensi yonyango lomzimba, 28 (5), 1636-1639. doi.org/10.1589/jpts.28.1636
Iziko leSizwe leZiphazamiso zeNeurological kunye neStroke. Umqolo obuhlungu.
Imisedare-iSinayi. Intlungu yomqolo nentamo.
Gevers-Montoro, C., Provencher, B., Descarreaux, M., Ortega de Mues, A., & Piché, M. (2021). Ukusebenza kweKlinikhi kunye nokusebenza kakuhle kweChiropractic Spinal Manipulation for Spine Pain. Imida yophando lwentlungu (Lausanne, Switzerland), 2, 765921. doi.org/10.3389/fpain.2021.765921
by UGqr Alex Jimenez | Iimpawu, Ucoceko loMgcini
Izinto ezibangela ukungahambi kakuhle kokungahambi kakuhle kunokubangelwa yimiphumo yemihla ngemihla yobunzima emzimbeni, umntu, umsebenzi, okanye ukulimala kwezemidlalo, ukugula, ufuzo, okanye ukudibanisa kwezi zinto ziqhelekileyo. Oku kukhokelela kwiintlungu zentamo kunye neentlungu ezikhokelela kwimiba eyahlukeneyo yempilo ye-musculoskelet. Ukufezekisa ukuma okunempilo okuhambelanayo kufuna ubuchule kunye nokuziqhelanisa. Unyango lwe-Chiropractic kunye ne-massage kunye / okanye unyango lomzimba lunokubuyisela imisipha ekuhambeni kunye nokusebenza kakuhle.
Izinto Ezibangela Ukuma Okungafanelekanga
Izinto ezibangela iingxaki zesimo, njenge iintlungu zomqolo, zihlala zibangelwa yimiba yamandla kunye nokuguquguquka komlinganiselo phakathi kwamaqela ezihlunu zomzimba ezibambe umzimba ume nkqo.
Ukugada izihlunu
- Emva kokugcina ukulimala, izihlunu ziyakwazi ukukhusela abantu abalimeleyo kunye nommandla ojikelezayo.
- I-Muscle spasms inokunceda ukugcina ukulimala kuzinzile kwaye kukhuseleke ekuqhubeni, kodwa kunokunciphisa ukunyakaza kwaye kubangele iimpawu zentlungu.
- Ukuqhawuka kwezihlunu ixesha elide kunokukhokelela kwizihlunu ezibuthathaka/ ezibuthathaka zidale ukungalingani phakathi kwezihlunu ezigada ukwenzakala kunye nezo zisasebenza ngokuqhelekileyo.
- Oku kunokubangela ukuba ukuma komzimba kutshintshe ukuhlawulela.
Uxinzelelo lwezihlunu
- Ubuthathaka bemisipha okanye ukuxinezeleka kunokuphuhla xa ubambe indawo ehlala ixesha elide imihla ngemihla okanye xa usenza imisebenzi yemihla ngemihla / imisebenzi yasekhaya ngendlela ebeka uxinzelelo olongezelelweyo emzimbeni.
- Xa amaqela athile emisipha ebuthathaka okanye exinezelekile, ukuma kuya kuchaphazeleka.
- Iintlungu kunye neentlungu ziqala ukukhula ukusuka kwindawo engafanelekanga kunye nezinye izihlunu ezimele zisebenze ixesha elingaphezulu.
Imikhwa engafanelekanga
- Imbuyekezo kuxa umzimba usenakho ukufezekisa injongo yawo yentshukumo kodwa ngolungelelwaniso oluthomalalisayo nolungenampilo.
- Njengoko umzimba uhlawulela kwaye uvumelane ne-spasms ye-muscle, ubuthathaka, uxinzelelo, kunye / okanye ukungalingani kuqala.
- Xa oku kwenzeka, umzimba unokunyanzeliswa ukuba usebenzise iipatheni ezitshintshileyo kunye nezingaphantsi kokunciphisa imisipha kunye nokuguqa.
Technology
- Ukusebenzisa itekhnoloji okanye ukusebenza ngezixhobo ezininzi ezidityanisiweyo kunokuwususa umzimba ngokuthe chu ekulungelelaniseni kakuhle.
- Umbhalo ongapheliyo unokubangela ukuba intamo yombhalo iphuhlise, imeko apho intamo ibanjwe kwi-flexion eninzi, okanye ukugoba phambili, ixesha elide.
- Ukungakhululeki, amanqaku aqalayo, kunye neempawu zentlungu ziya kuqala ukukhula, okukhokelela kwiingxaki zokuma.
Uxinzelelo kunye nempilo yengqondo
- Abantu abafumana uxinzelelo rhoqo kwaye ngokulula zizinto ezibangela iingxaki zokuma.
- Uxinzelelo lunokuba negalelo ekuphefumleni okunzulu okanye kwizihlunu ezibopheleleke kakhulu, ezibangela ukuba umzimba uphume ulungelelaniso.
- Ukulungelelanisa ukuma kunokunceda ukuchasana nemiphumo yoxinzelelo.
Iibhola
- Izihlangu zichaphazela ukuma.
- Izithende zandisa ubunzima bomzimba phambili, obunokubangela ukungahambi kakuhle kwe-hip kunye nomgogodla.
- Abantu banokunxiba ngaphandle okanye ngaphakathi kwezihlangu zabo ngokukhawuleza ngenxa yezinto ezinje:
- Imikhwa yokuthwala ubunzima.
- Amandla e-kinetic angalinganiyo aya kuguqulelwa phezulu kwi-ankle, idolo, i-hip, kunye nomqolo ophantsi.
- Oku kunokukhokelela kwiintlungu kunye nokungonwabi kuyo nayiphi na yala malungu.
Genetics
- Maxa wambi izinto ezibangela indlela yokuma engafanelekanga zifuza.
- Umzekelo, Isifo sikaScheuermann - imeko apho abafana abafikisayo bahlakulela i-kyphosis ecacileyo kwimibhobho yabo ye-thoracic.
- Kunconywa ukuba usebenze kunye nomboneleli wezempilo oyintloko / oyingcali yomntu ngokubambisana neqela lengcali ye-chiropractic yonyango kunye nolawulo.
Unyango lwe-Chiropractic lunokunceda abantu bafezekise kwaye bagcine i-posture efanelekileyo ngokusebenzisa massage ezahlukeneyo zonyango ukukhulula ukuqina kunye nokukhulula izihlunu, ukudodobala ukulungelelanisa umqolo, ulungelelwaniso lokulungelelanisa umzimba, kunye noqeqesho lwangasemva ngokuzilolonga kunye nokuzolula ukuphuhlisa imikhwa enempilo yangasemva.
Ukungenwa kwesigulane ngokukhawuleza
Ucaphulo
Ku, Tae-Sung et al., "Ulungelelwaniso loMnqonqo kunye nePelvic lokuHlala kwiNdawo eNxulunyaniswe nokuSetyenziswa kwe-smartphone kuBantu abafikisayo abaneentlungu ezisezantsi." Ijenali yeHlabathi yoPhando lweNdalo kunye neMpilo yoLuntu vol. 18,16 8369. 7 Aug. 2021, doi:10.3390/ijerph18168369
Korakakis, Vasileios, et al. "Iimbono zePhysiotherapist ngokuhlala ngokugqibeleleyo kunye nokuma." Inzululwazi ye-Musculoskeletal & Practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004
Mansfield JT, Bennett M. Scheuermann Disease. [Ihlaziywe ngo-2022 ngo-Agasti 21]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK499966/
UMingels, uSara, et al. "Ngaba kukho iNkxaso yeParadigm 'Ukuma koMnqonqo njengeTrigger ye-Episodic Headache'? Uphononongo oluBanzi.” Iintlungu zangoku kunye neengxelo zentloko vol. 23,3 17. 4 Mar. 2019, doi:10.1007/s11916-019-0756-2
Mork, uPaul Jarle, kunye noRolf H Westgaard. "Ukuma ngasemva kunye nomsebenzi osezantsi wemisipha kubasebenzi bekhompyuter yabasetyhini: isifundo sendawo." I-Biomechanics yeklinikhi (Bristol, Avon) vol. 24,2 (2009): 169-75. doi:10.1016/j.clinbiomech.2008.11.001
Pope, Malcolm H et al. "I-ergonomics yomqolo." Uphononongo lonyaka lweBiomedical Engineering vol. 4 (2002): 49-68. doi:10.1146/annurev.bioeng.4.092101.122107
Shaghayegh Fard, B et al. "Uvavanyo lokuma kwentloko phambili kwindawo yokuhlala kunye nokuma." I-European Spine Journal: ukupapashwa ngokusemthethweni kwe-European Spine Society, i-European Spinal Deformity Society, kunye neCandelo laseYurophu leCervical Spine Research Society vol. 25,11 (2016): 3577-3582. doi:10.1007/s00586-015-4254-x
UTinitali, uSarah, et al. “UkuHlala Ngesimo Ngexesha Lokuqhuba Umsebenzi Kubangela Iintlungu Ezisezantsi; Isikhundla esisekelwe kubungqina okanye imfundiso? Uphononongo olucwangcisiweyo. Imiba yoLuntu vol. 63,1 (2021): 111-123. doi:10.1177/0018720819871730
Wernli, Kevin, et al. “Ukushukuma, ukuma kunye neentlungu ezisezantsi zomqolo. Zinxulumana njani? Uyilo oluphindiweyo lwecala elinye kubantu abali-12 abanezingise, bekhubaza iintlungu ezisezantsi. Ijenali yaseYurophu yeentlungu (eLondon, eNgilani) vol. 24,9 (2020): 1831-1849. doi:10.1002/ejp.1631
by UGqr Alex Jimenez | Ukuhamba kunye nokuguquguquka, Iimpawu
Ukuhlala edesikeni okanye ukuma kwindawo yokusebenzela kwindawo enye kangangeeyure ngexesha yonke imihla okanye ebusuku kunokucinezela inkqubo ye-neuromusculoskeletal system.. Oku kubangela ukuzingelwa kwamagxa okukhokelela kuxinzelelo lomzimba, intloko ebuhlungu, intamo, igxalaba, umva, umlenze, kunye neentlungu zonyawo. Ukuthatha ikhefu rhoqo ukuhamba kwaye Kumgama ngaphandle kunika izibonelelo ezahlukeneyo ezibandakanya ukukhululeka kweempawu zentlungu, ukunyuka kokujikeleza, ukuphuculwa kwesimo, ukwandisa amandla, ukuphumla kwemisipha, kunye nokuphucula impilo yonke. Apha sijonga ezolula zemisebenzi yokuhlala nokuma.
Izoluleko zemisebenzi yokuHlala nokuma
Ukuhlala okanye ukuma ixesha elide kunokuchaphazela impilo yomntu. Umzimba wenziwa ukuba uhambe kwaye ungahlali kwindawo enye ixesha elide. Ukuma nokuhlala ixesha elide kwandisa umngcipheko weemeko ezingapheliyo, ukuphazamiseka kokulala, imiba yokugaya ukutya, ukufumana ubunzima, ukutyeba, isifo senhliziyo, umhlaza kunye nesifo sikashukela. Ukunceda ukuphula umjikelo wokuhlala kwindawo enye, iingcali zincoma ukuthatha ikhefu lokunyakaza kwimizuzu enye ukuya kwemithathu yonke imizuzu engama-30 ukuya kwe-45, okanye ubuncinane kanye ngeyure.
Abantu ngabanye bayakhuthazwa ukuba bafumane iindlela zokuseka umsebenzi/inkqubo yokusebenza apho bangaphelelanga nje ekuhlaleni okanye bema kodwa babe nolungelelwano apho banokujikeleza khona, benze umsebenzi othile wedesika, bashukumise ngakumbi, njalo njalo apho umzimba ukhoyo. ukubandakanya rhoqo zonke izihlunu kwaye ungasebenzisi nje ezimbalwa ezihlala zikhokelela kwizihlunu ezisebenza ngokugqithisileyo kunye ne-postures overcompensating ezikhokelela ekulimaleni. Oku kusenokusebenzisa idesika yokuma, ukuthatha uhambo olufutshane olukhawulezayo, okanye ukolula. Ukuhamba kukhulula umzimba kwaye kunceda ukugcina ukugxila kwengqondo.
Ukubhetyebhetye Breaks
Ezi zolula zilandelayo zokuhlala kunye nokuma imisebenzi kucetyiswa ukuba yenziwe rhoqo kangangoko ukuphuhlisa imikhwa esempilweni.
- Seta i-alam yonke imizuzu engama-45 ukuya kwengama-55 kwaye wenze ukolula.
- Bamba ukolula ngalunye ubuncinane imizuzwana eyi-15-30.
- Kuphephe ukuzilolonga okanye ukolula okubangela ukungakhululeki okanye iintlungu.
Ukolulwa Kwesifuba
Abantu abaninzi baqala ukukhangela phambili. Ke ngoko, kubalulekile ukolula imisipha ye-pectoral / isifuba kunye namagxa. Abantu abaneengxaki zamagxa okanye abonzakeleyo kufuneka bakuphephe oku.
- Yima ngeenyawo zibe ububanzi bamagxa ngokuqelelana.
- Ukolula kunokwenziwa uhleli esitulweni.
- Hambisa iingalo emva komzimba kwaye, ukuba kunokwenzeka, udibanise iminwe kunye.
- Qinisa iingalo kwaye uphakamise izandla ngokukhawuleza uze uzive ukhululekile esifubeni.
- Gcina imizuzwana engama-10 ukuya kuma-30.
- Phinda amaxesha ama-5-10.
- Abantu ngabanye banokusebenzisa ibhendi yokumelana kwaye bayibambe ngaphezulu.
- Abantu ngabanye banokubeka iingalo zabo macala omabini omnyango, kwaye bacinezele ngobunono ukuya phambili de ukunweba kuvakala esifubeni.
Ndibambe ongezantsi
The ukolula umva phezulu kuya kunceda ukufumana ukujikeleza kuhamba kuzo zonke izihlunu phakathi kwamagxa egxalaba kunye nemigibe kunye namagxa.
- Qala uhleli okanye umile.
- Yolula iingalo ngqo.
- Beka isandla esinye phezu kwesinye.
- Suka ngeengalo zakho.
- Relax kwaye ngobumnene ugobe intloko phantsi.
- Yiba nomfanekiso-ngqondweni weengalo zigobele phezulu nangaphezulu kwingqukuva yentelekelelo.
- Bamba ukolula imizuzwana eyi-10 ukuya kwengama-30.
Neck ukolula
Ukuxinezeleka entanyeni kunokukhokelela kwiintloko kunye neentlungu ezingaphezulu. Ukuma kwentloko phambili kuqhelekileyo xa usebenza kwidesksi / indawo yokusebenza, ebeka ubunzima obuninzi kunye noxinzelelo kwimisipha yentamo. Intloko inobunzima obufikelela kwiikhilogram ezili-11. Ukuhlala uqaphela ukuma kunye rhoqo elula inokubonelela ngesiqabu.
- Qala kwindawo ehleliyo, umqolo uqonde kunye namagxa ngasemva.
- Yabela phantsi kwaye ubambe icala lesitulo ngesandla sakho.
- Tsala ngobunono esitulweni, ngelixa ujikelisa intloko kwelinye icala, uziva ukolula ecaleni kwentamo kunye negxalaba.
- Bamba imizuzwana eyi-10 ukuya kwengama-30 kwaye uphinde kwelinye icala.
- Phinda amaxesha amahlanu ukuya kwe-10 kwicala ngalinye.
Ukolulwa kwethanga langaphakathi
Ukolula ithanga langaphakathi kubalulekile kwi-hips kunye ne-groin. Oku Kumgama inceda ukuvula isinqe kwaye ikhuphe ukuqina kunye noxinzelelo kumzimba ongezantsi.
- Kwindawo ehleliyo, yandisa imilenze, iinzwane ngaphandle, kwaye uncike phambili ngeengqiniba emathangeni.
- Gcina umva ngqo kunye ne-abs contracted.
- Cinezela phambili ngobunono ngelixa usebenzisa iingqiniba ukutyhala amathanga ngaphandle de kube kuvakala ukolula emathangeni angaphakathi.
- Gcina imizuzwana engama-10 ukuya kuma-30.
- Phinda amaxesha amaninzi njengoko kuyimfuneko ukuze ufumane ukolula ngokucokisekileyo.
Ukwelula rhoqo kuya kunceda ukuphucula uluhlu lokunyakaza kunye nokunceda izihlunu zihambe ngokufanelekileyo. Ukunxibelelana kunokunceda abantu ukuba bafikelele okanye bagcine ubunzima obusempilweni bokuphucula indlela yokuma.
Iinzuzo Zokolula
Ucaphulo
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UDaneshmandi H, Choobineh A, Ghaem H, Karimi M. Imiphumo emibi yokuziphatha okuhlala ixesha elide kwimpilo jikelele yabasebenzi baseofisini. J Indlela yokuphila Med. 2017;7(2):69-75. doi:10.15280/jlm.2017.7.2.69
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Sanders, uMartha J, kunye noClaudia Michalak Turcotte. "Ukuma kwenza ukuba kugqibelele." I-FDA yanamhlanje: ijenali esemthethweni yenyanga yeFlorida Dental Association vol. 25,2 (2013): 62-5.
Shaghayegh Fard, B et al. "Uvavanyo lokuma kwentloko phambili kwindawo yokuhlala kunye nokuma." Ijenali yaseYurophu yomgogodla: ukupapashwa ngokusemthethweni kwe-European Spine Society, i-European Spinal Deformity Society, kunye neCandelo laseYurophu leCervical Spine Research Society vol. 25,11 (2016): 3577-3582. doi:10.1007/s00586-015-4254-x
