Kukho izizathu ezininzi ezibangela ukuvela kwe-osteochondrosis, inani elikhulu kunazo zonke ezibonakaliswa ehlobo, xa abanye behamba ngaphandle kwedolophu, besondela kwiindawo zabo zasehlotyeni, ngelixa abanye bahlambalaza ngemifanekiso. Ukuba uziva utshintsho olubi kwimpilo yakho, intlungu encinci kwimilenze nasemva, qala ngokutshintsha i-mattress yakho elithambileyo kumatta emathambo, okanye ubuncinci kumatshini omandla ophakathi. Musa ukulala phantsi kwe-sofas endala kunye ne-clamshell ene-shaky.
Ungazivumeli izinto zihambe ngokwazo kwaye ungacingi ukuba yonke into iyakudlulela, qiniseka ukuba ubone ugqirha, kuphela oyingcali uza kukwazi ukucacisa ubuninzi be-osteochondrosis kwiimeko ezithile kwaye ukhethe unyango olungakumbi olubandakanya i-gymnastics ekhethekileyo kunye nokuxuba. Ingxaki ye-osteochondrosis ayisandulanga kwaye ide ifundwe, enye yeziphumo zezi zifundo ziyinkqubo ekhethekileyo eyenziwa ngokuzilolonga, okucetyiswayo nabani na oye wahlangabezana nalo mfo. Ukuzivocavoca kufuneka kuthethwe ngokulumkisa, ungabi namandla ngaphezu kwentlungu engenakubekezeleka yokuzihlambalaza. Qala ukuzenza ngokucophelela kwaye ngokuthe ngcembe, ukuze ube lula, unokubeka umkhombisi onobuchopho okanye umcamelo phantsi kwamadolo.
Ukuba ukhathazeke ngeentlungu ezisemngceleni, kuyacetyiswa ukuba wenze oku kulandelwayo okulandelayo ukuya kweyesihlandlo sesi-2 ukuya kwiintsuku ezili-15 ngemizuzu eyi-15.
- Beka emhlane wakho, welula izandla zakho emzimbeni, kwi-akhawunti ye "enye" - pha kamisa izandla zakho ukuba zijikeleze i-90 ° kwisiqithi, ngelixa uzitshintsha iisokisi. Ngexabiso "ezimbini" - phucula kwaye uphantsi kwezandla zakho. Ukuzivocavoca kucetyiswa ukuba kwenziwe 1 okanye 2 amaxesha.
- Ukulala emhlane wakho, pha kamisa izandla zakho (kwinqanaba elingama-90 ° kwi-trunk), kwi-"eyodwa" ithebhu, ubambe isandla sakho sobunxele kwindawo yesandla ngesandla sakho sokunene, kwaye, njengokungathi uyayiphakamisa phezulu, ujikeleze i-trunk ngakwesokudla. Ngexabiso "ezimbini" ubuyela kwindawo yokuqala, ngexabiso "ezintathu" - phinda umsebenzo, kodwa uxhomekeke kwicala (elisekhohlo). Ukuzivocavoca kunconywa ukuba wenze 1 okanye 2 amaxesha.
- Umsebenzi olandelayo uqhutyelwa ukulala ngasemva, kodwa ngeengalo zoluliwe entloko. Ukusetyenziswa kubandakanya ukuguqa imilenze emadolweni, kufuneka kwenziwe ngokuswela phezu kombhede okanye umbhede. Ukuzivocavoca kuphindaphindiwe kumlenze ngamnye, ukususela kuma-6 ukuya kuma-8 amaxesha.
- Ukulala emhlane wakho, yenza oku kulandelayo: ngentlawulo ye "enye" - siyidonsa idolo kwisisu, siyibethe ngezandla zethu kwaye sizama ukufikelela ebunzini lakhe, ngentlawulo ye "ezimbini" sibuyela kwindawo yokuqala. Ngenxa ye "ezintathu" senza umsebenzi ofanayo, kodwa ngebhokhwe langasese, siwugqiba ngokuthatha indawo yokuqala kumanqaku "amane". Kwi-akhawunti ye "ezintlanu" siphinda sisebenze ngokufanayo, kodwa kanyekanye ngamadolo, kwaye ngenxa "ezintandathu" sibuyela kwindawo yokuqala. Lo msebenzi ukhuthazwa ukuba uyenziwe 1 okanye 2 amaxesha.
Emva kolu bunzima kuya kuzisa uxolo ngendlela yokubuyisela intlungu, kufuneka iqhutywe, idibanise inani lokuzivocavoca.
- Ukulala emhlane wakho, ukuguqa ngamadolo, izandla xa ulula phezu kwentloko. Ngeendleko "enye", ngokubamba isandla sokunene sishiye kwindawo yesandla, ukudonsa kwicala lasekhohlo, ngelixa unciphisa amadolo ngokuchaseneyo. Ngeendleko "ezimbini" sibuyela kwindawo yokuqala, ngeendleko ze "ezintathu" siphinda ngokuphindaphindiweyo, kodwa kwindlela eyahlukileyo, ngoko sibuyela kwindawo yokuqala kwi-akhawunti "ezine". Ukuzivocavoca kufuneka kuphindwe ngokuphindwe kuma-6 ukuya kwezi-8.
- Ulale emhlane wakho, izandla phezulu, kwi-angle engama-90 ° kwi-trunk. Ngeendleko "enye" - bhinqa imilenze yakho, ukubethelela amadolo zakho ngezandla zakho, ngexabiso "ezimbini" - sizinciphisa, zibuyela kwindawo yokuqala. Ukuzivocavoca kwenziwa okungenani amaxesha angama-6.
- Ukulala emhlane wakhe, elula izandla, ecaleni kwentloko kunye nokubeka iinyawo kwiindlela ezahlukeneyo. Ngeendleko ze "enye" - sixinzelela imisipha yemilenze kunye nomgudu ophezulu malunga nemizuzwana emihlanu, ngeendleko ze "ezimbini" - ukuphumula kancane. Ukuzivocavoca kwenziwa kwimizuzu emi-5 ukuya kwezi-7.
- Ulale emhlane wakhe, elula izandla zakhe emzimbeni. Ngeendleko "enye" - pha kamisa i-pelvis, uguqa ngamadolo, uphumle iinyawo zakhe kwaye udibanise iintsontelo malunga nemizuzwana emihlanu, ngexabiso "ezimbini" - phumula uze ubuyele kwindawo yokuqala. Ukuzivocavoca kwenza ukususela kuma-8 ukuya kuma-10 amaxesha.
- Silala phantsi esiswini, sibeke izandla zethu phantsi kwesibindi. Ngeendleko "omnye" - siphakamisa umlenze wesobunxele, ngaphandle kokuwuguqula, ngentlawulo ye "ezimbini" - umlenze wokunene, nathi sizama ukuyibeka ngqo. Ngexabiso "ezintathu" sidibanisa imilenze size sibambe kule ndawo malunga nemizuzwana emihlanu. Ukuzivocavoca kwenza ukususela kuma-6 ukuya kuma-8 amaxesha.
Okona kubaluleke ukuba, ukuba unomdla wokwenene ekuphumezeni iziphumo, yenza le ndlela yokuzivocavoca nge-osteochondrosis rhoqo.