Ukuphucula i-Walking Posture: El Paso Back Clinic

Kubantu abaneentlungu neentlungu emva kokuhamba, into yokuqala ekufuneka uyijongile kukuma. Indlela umntu awubamba ngayo umzimba wakhe ibalulekile ekuhambeni ngaphandle komgudu kunye nokukhululeka. Ukuphucula ukuma kokuhamba kuya kwenza kube lula ukuphefumla kunye nokuhamba phambili kwaye ngokukhawuleza. I-Chiropractic yezoNyango kunye neKlinikhi yezoNyango eSebenzayo inokunyanga iingxaki zangasemva, ibuyisele ukuhamba, kwaye iphinde iqeqeshe abantu ekufezekiseni nasekugcineni ukuma okunempilo..

Isimo sokuhamba

Ukuhlala ixesha elide kunciphisa imisipha yentamo kunye nomva kwaye kunciphisa ukuhamba komgogodla, okwenza kube nzima ukugcina ukuhamba okunempilo. Ukuphucula nokugcina ukuhamba okunempilo kunokuhamba ixesha elide malunga nempilo yomzimba.

benefits

Izibonelelo zibandakanya:

• Ukuqiniswa kombindi, umva, umlenze, kunye nezihlunu zempundu.
• Ukuphuculwa kokulinganisela kunye nokuzinza.
• Ukuphefumla lula.
• Ukunyuka kwamanqanaba amandla.
• Isantya sokuhamba esiphuculweyo, umgama, kunye nokuhamba.
• Ukuthintela ukungahambi kakuhle komqolo kunye ne-hip.
• Ukunciphisa umngcipheko wokulimala kunye nokuwa.

Misela i-Poture

• Yima nkqo.
• Zibandakanye undoqo.
• Relax amagxa.
• Gcina isilevu sinxusene nomhlaba.
• Amehlo phambili.
• Nciphisa ukungqiyama phambili okanye ngasemva.
• Chitha imizuzwana yokuqala ye-15 yokuhamba ugxininise kwisimo.
• Nje ukuba isingqisho siphunyeziwe, zihlole rhoqo ukuze uqinisekise ukuba uhlala uhambelana nokuma okufanelekileyo de kube yinto eqhelekileyo.

Yima nkqo

• Yiba nomfanekiso-ngqondweni wokuma umde kwaye uthe tye.
• Sixhathise isilingo sokuthoba okanye ukugoba umva.

Lawula Ukwayama Phambili okanye ngasemva

• Ukungqiyama kucinezela imisipha yangasemva xa uhleli, umile, kwaye uhamba.
• Ukungqiyama phambili kancinci emaqatheni xa unyuka induli.
• Ukuhla, ukungqiyama phambili kancinci, okanye ukugcina umva othe tye kulungile.

Gcina Amehlo Phambili

• Kuphephe ukujonga phantsi.
• Ugxininiso kufuneka lube malunga neemitha ezingama-20 ngaphambili.
• Ukugcina indlela yokujonga phambili kuvumela abantu ukuba babone nantoni na esecaleni.

Gcina i-Chin iNxibelele phantsi

• Oku kunciphisa ubunzima entanyeni nasemva.
• Indawo efanelekileyo yesilevu igcina ugxininiso lwangaphambili kunokuba lube phantsi.

Amagxa Emva kwaye Ukhululekile

• Gxotha kwaye uvumele amahlombe ukuba awele kwaye aphumle kancinci ngasemva.
• Ukukhulula amagxa kunceda ukunciphisa uxinzelelo kunye ...
• Ukubeka amagxa ukuba asetyenziswe intshukumo yengalo enempilo ngelixa uhamba.
• I-Shrug kwaye uphinde ukhulule ngamaxesha ngexesha lokuhamba ukuze uqinisekise ukuba amahlombe ahlala ekhululekile.

Zibandakanye Izihlunu Ezingundoqo

• Izihlunu ezingundoqo zinceda ukuxhathisa i-slouching kunye nokuthembela.
• Gcina isisu sitsalwe kancinci.
• Thatha umoya onzulu, uphefumle ngokupheleleyo ukugcina ukuma okunempilo kokuhamba.

Gcina iPelvis engathathi hlangothi

• Qinisekisa ukuba isinqe asithambeki phambili okanye ngasemva ngelixa uhamba.
• Ziqhelise ukukhupha iimpundu, uzifake phakathi, kwaye ufumane umbindi wendalo.
• Umbindi lulungelelwano olusempilweni oluya kukugcina ekugqumeni imisipha yangasemva kunye nomqolo.

izixhobo

• Ukuxhathisa umnqweno wokuzibandakanya nefowuni okanye ukujonga umsebenzi ngelixa uhamba kwaye ujonge phantsi.
• Jonga kuphela xa kukho imfuneko kwaye emva koko ubuyele ekumeni.
• Ezinye iimonitha zomsebenzi zinezilumkiso zokungcangcazela ukunciphisa isidingo sokujonga phantsi.
• Sebenzisa ii-earbuds okanye ii-headphones ukwenza kunye nokuthatha iifowuni kunye neminye imisebenzi.
• Ii-earbuds ezithile okanye ii-headphones zivumela imiyalelo yelizwi, ngoko akufuneki ujonge ifowuni.

Uhlengahlengiso lweChiropractic kunye noQeqesho kwakhona

Ukugcina ukuma okufanelekileyo yinkqubo ngokuthe ngcembe. I-chiropractor inokulungisa iminyaka yokuziqhelanisa nokungahambi kakuhle njengemiba yentloko yangaphambili okanye i-slouching engapheliyo kunye nokulungelelanisa umqolo ukuze ubuyisele umsebenzi ofanelekileyo.

• Iqela lonyango lwe-chiropractic liya kusebenza kumathambo kunye nezihlunu kwimimandla ethile yomzimba.
• I-massage iya kukhulula izicubu ze-muscle ukubuyisela ibhalansi echanekileyo.
• Ubuchule beChiropractic buya kulungelelanisa intamo, umqolo, umlenze, kunye ne-pelvis.
• Unyango loxinzelelo ingasetyenziselwa ukolula umzimba.
• Ukomeleza kunye nokwelula ukuzivocavoca kuya kugcina uhlengahlengiso.
• Ukuqeqeshwa kwe-posture kuya kufundisa abantu ukuba bahlale beqaphela indawo yabo yomgogodla kwaye bancede ukudala imikhwa enempilo.

Ukuhlolwa kwe-posture rhoqo, nokuba kusemsebenzini, esikolweni, ukuhambahamba nje ukwenza imisebenzi, okanye ukwenza umthambo, kuya kunceda umzimba ufunde ukuma kakuhle de ube yinto yesibini.

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Hlaziya kwaye Wakhe kwakhona

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Ucaphulo

Buldt, uAndrew K et al. "Ubudlelwane phakathi kokuma kweenyawo kunye noxinzelelo lwezityalo ngexesha lokuhamba kubantu abadala: ukuphononongwa okucwangcisiweyo." I-Gait & Posture vol. 62 (2018): 56-67. doi:10.1016/j.gaitpost.2018.02.026

Hackford, Jessie, et al. "Iimpembelelo zokuhamba kwimo echaphazelekayo kunye neyomzimba ngexesha loxinzelelo." Ijenali yonyango lokuziphatha kunye novavanyo lwengqondo yengqondo vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004

Lin, Guohao, et al. "Ubudlelwane phakathi kokuma kwentloko phambili, ulawulo lwe-postural, kunye nokuhamba: uphononongo olucwangcisiweyo." I-Gait & Posture vol. 98 (2022): 316-329. doi:10.1016/j.gaitpost.2022.10.008

Suh, uJee Hyun, et al. "Impembelelo yokuzinza kwe-lumbar kunye nokuzivocavoca ukuhamba kwiintlungu ezingapheliyo ezibuhlungu: isilingo esilawulwa ngokungahleliwe." Amayeza vol. 98,26 (2019): e16173. doi:10.1097/MD.0000000000016173

Woollacott, uMarjorie, kunye no-Anne Shumway-Cook. "Ingqalelo kunye nokulawulwa kokuma kunye nokuhamba: ukuphononongwa kwendawo evelayo yophando." I-Gait & Posture vol. 16,1 (2002): 1-14. doi:10.1016/s0966-6362(01)00156-4