Ukunyaniseka kungathathwa nje njengepropati ekhethekileyo yenkqubo ye-musculoskelet, ebonisa ukuhamba kwamalungu omzimba ngamnye. Ukuzilolonga kukuvumela ukuba ukwandise ukuguquguquka kwezinto, kuba ufikeleleke kakhulu kumandla okuhamba. Ukunikezela ukuguquguquka okusebenzayo, okubonakalisa umzamo wayo we-muscular, kunye nokuguquguquka kokuguquguquka, kubonwe ngenxa yesenzo sezinto zangaphandle kwisigqeba esishukunyiswayo. Ukwenza imisebenzi elulayo kufuneka kuhambisane nokubonelelwa kwamagunya okunyuka kwamanyathelo. Ngenxa yoko, ngexesha lokuqeqesha, kufuneka uzame ukwandisa ukwelula, uze unqumle ngokupheleleyo imicu ye-muscle. Kule meko, ukufezekisa ukunweba, akusayi kusebenza ukwenza imisebenzi eqhelekileyo esetyenziselwa ukuphuhlisa amandla, kuba ayiniki i-amplitude yokuhamba.
Ngexesha lokuzilolonga, ulutsha oluninzi lweenguqu zemizimba lunikezelwa. Ngokomzekelo, xa ulula umlenze, iindawo zokukhupha iziphambano zanda, ukujikelezwa kwegazi kwimiba yazo eyahlukeneyo kuphucula, kwaye iqondo lokuphulwa kweemfono ze-nerve liyehla. Ukwenza izixhobo ezilula zokwelula kunceda ukunciphisa intlungu.
Kulabo baxabisa iziphumo zempilo ezichazwe kulolu cwangciso, ulwazi malunga nendlela yokwenza ngokufanelekileyo uvavanyo olululayo luya kuba lunomdla. Ukwenza oku, akuyimfuneko ukuya kwiiklabhu zempilo ezizodwa, kuba olu hlobo lomsebenzi lunokwenzeka nakwikhaya. Nangona kunjalo, ngaphambi kokuba uqalise ukusetyenziswa okulula, kufuneka uqaphele ezinye iinkalo zokuphunyezwa kwazo. Ngokukodwa, ngokukhawuleza ngaphambi kokuzikhandla ngokwenyama kubalulekile ukuphumla, libale malunga nexesha loqeqesho malunga nemicimbi yangoku kwaye ugxininise kuphela ekusebenzeni kokuzivocavoca. Indlela enjalo iya kuqinisekisa ukusebenza komzimba kwaye iya kwenza ukuba kugxininiswe ekufezeni ukwanda kweyona nto, ebangela ukuba kulungele ukuguquguquka.
Ngendlela yokuqhuba kakuhle lo msebenzi okanye ukulolonga umzimba, siya kuqwalasela ngokubanzi iinkcukacha ezilandelayo: ukuphuhlisa ukuguquguquka:
1. Nika umzimba indawo yokulala kwindawo epholileyo (mhlawumbi phantsi). Phakamisa izandla uze uzibeke phezu kwesiqu, lungisa izandla zakho. Beka imilenze yakho ndawonye, susa iisoksi zakho. Ukwenza lo msebenzi, okokuqala, ngesandla esinye, ke enye, ke wenze okufanayo kunye neenyawo ezingaphantsi. Emva koko, zama ukuphazamisa izihlunu zangasemva ngendlela efanelekileyo ukuze uqiniseke ukuba ulwahlulo lweendawo ezahlukeneyo zomgudu.
2. Nangona ulala phantsi, ubeke imilenze ngendlela enjalo imilenze, amasokisi kunye nezithende zithintana ngexesha elinye. Umzimba kufuneka ube kwindawo echanekileyo. Beka izandla zakho phantsi kunye nomzimba ngezandla zakho. Mkhulule ngokukhawuleza emgangathweni, kodwa ngaphandle kokuxhatshazwa okungafunekiyo. Ukuze usebenze ngokuchanekileyo lo msebenzi, kufuneka uhlale ulula, ngelixa ukhulula kwaye unxininisa imisipha yakho, ufikelele ekululaleni komlenze.
3. Ukuqamba ngesisu sakho, ulula imilenze ngendlela enokuthi umgama phakathi kwezinzwane ungama-10 ukuya ku-15 cm. Kwizandla, faka intloko yakho kwaye wenze ukunyakaza okubonelela ngokulula.
4. Hlala kufuphi nodongeni, uchukumise intloko yentamo, amahlombe, izithende. Xa wenza umsebenzi, uthathe umoya, ngelixa uphakamisa izandla zakho, gcina umoya wakho. Zama ukululaza umzimba kwisiphakamiso esiphezulu, kodwa ungagqithisi isithende phantsi. Xa uxhuma, phucula izihlunu uze uphantsi kweengalo zakho.
5. Ukuma, welula iingalo zakho phambili kwaye uzibeke endaweni yesifuba phezulu phezulu ngezandla zakho. Ukuthatha umoya ophezulu, pha kamisa isandla sakho sokunene phezu kwentloko yakho, ngelixa ujika isandla sakhe. Phakamisa intloko kwaye ukhangela emva kwesandla. Ngakwesokhohlo, susa isandla sakho sokunxele. Emva koko uphume kwaye uphumule. Phinda usebenze lo msebenzi wolula ngokutshintsha izandla.
Emva kokugqiba le ngxaki, kufuneka ulale emhlane wakho okanye kwisisu sakho, phumula kwaye ube nokuphumla okufutshane. Ukwelula okubonisa uluhlu kungenziwa ngexesha elifanelekileyo - ekuseni emva kwephupha, ngexesha lekhefu ngexesha lomsebenzi okanye kusihlwa ngaphambi kokulala. Ngokuziphatha okufanelekileyo nokuqhelekileyo kwenkqubo ebonakalayo, umphumo wokuphilisa awuyi kuthatha ixesha elide. Ukongeza, umzimba wakho uzakufumana ukwandisa ukuguquguquka, okuya kuqinisekisa ukunyameka kokunyakaza.