Hlala phantsi ngqo! Musa ukugubha! Xa uhamba, qinisa isisu sakho! Kangaphi amaxesha ebuntwaneni bethu besivile ezi ngxelo ezicasulayo. Kuye kwenzeka ukuba oku akuyiyo imifanekiso yabantu abadala. Inyaniso yokuba umgudu onempilo ngumthombo wempilo, uqonda kuphela ubudala.
Oogqirha bama-orthopedic bathi indlela esihamba ngayo, apho kubangela ukuba senze imisebenzi eyahlukeneyo yemihla ngemihla, kuxhomekeka kwimpilo yomgudu. Siza kuzama ukuchaza-kutheni. Ukuba umsebenzi wakho ufuna ixesha elide lokuchitha kwisikhundla esinye, ukuhlala okanye ukuma, okanye sele sele unenkathazo yokuhamba, funda eli nqaku ngokucophelela. Masiqale ngezinye iinkcukacha eziza kusenza sikwazi ukuqonda kakuhle ukuba kutheni umqolo onempilo ubaluleke kakhulu kuthi.
Indlela umgudu ulungiselelwe ngayo. Umlenze uququzelele i-vertebrae emininzi ilungiselele enye ngaphaya kwesinye, ixhunywe kwikhonkco enye. Oku kusenza sikwazi ukuqhuba ukuhamba-hlukana - hlala, ugobe ngeendlela ezahlukeneyo, iintloko zemiqulu. Phakathi kweediski ze-vertebral zikhona i-cartilage eguquguqukayo, ekhonza njengento ephazamisayo. Inendima efana nayo idlaliswa ukugoba kwendalo. Ngenxa yokuba ayilunganga ngqo, kodwa unobumba beleta "S". Ukuqhaqhaqhaba kusebenza njengentwasahlobo ebangayo, ilulaza iimpembelelo ezenzekayo xa zihamba kwaye zihamba. Ukuhambela umgudu kunikezelwa nje ngamajoyina, kodwa kwakhona kufumaneka ngokulinganayo kumacala omabini emisipha yangemuva kunye nezihlunu zesisu. Bakhonza ngomgudu njengomhlobo we-corset. Oku kunceda ukugcina umzimba kwindawo emele. Zonke iindlela ezichazweyo zilungiselelwe ukwenzela ukuba umgudu ophilileyo unokuhlangabezana nemithwalo ephakamileyo. Yaye nangona emva kweminyaka emininzi amandla ayo ehla, sihlala siqhuba ngokukhawuleza le nkqubo. Asiyikho indlela yokuphila enempilo, eluncedo kwimpumputhe. Ngoko ke singenza ntoni ukugcina umgudu uphilile, kuba sisiseko sempilo!
Ukuthanda ukuhamba. Ukuba uhola impilo yokuphila, izondlo ezincinci zifuneka kwi-vertebrae kunye ne-intervertebral diss zokufumana ngokuqhubekayo. Oku, kukhokelela ekubambeni kwangaphambili. Iingcebiso zethu: Yenza imisebenzi yonke imihla.
- Yenza kuyo nayiphi na imidlalo. Ukuba oku akunakwenzeka, yibeke endaweni ngokuhamba ngokukhawuleza. Nangona kunjalo, ukuba unokuhamba ubuncinane isiqingatha seyure ngosuku. Ngaphandle kwimozulu embi.
- Endleleni yokuya emsebenzini okanye ukubuyela ekhaya ngezothutho zoluntu, uyeke kwiindawo ezininzi ngaphambili kwaye uhambahamba.
- Esikhundleni sokusebenzisa i-elevator, nyuka ngokunyuka izitebhisi. Isiqhamo esinjalo esibonakala ngathi sithulile sithatha indawo yesigxina somsebenzi omkhulu kubo bonke amaqela omzimba.
Ukuqinisa imisipha. Kuphela izihlunu eziqinileyo nezomeleleyo zixhasa umgudu kwindawo efanelekileyo. Iindawo ezihlwempuzekileyo zabemi (ngokukodwa imisipha yangasemva kunye nesisu), ngokuqhelekileyo imbangela yokutshatyalaliswa kweminye imithonjeni, ngokukodwa iirvubus (latriosis) ezizenzekelayo, ziyi-muscle ebuthathaka. Iingcebiso zethu: indlela efanelekileyo yokuqinisa imisipha kukusebenzisa ngokuzivocavoca.
- Ukuzivocavoca kufuneka kwenziwe kwansuku zonke, ubuncinane kwiminithi embalwa. Kuphela kule ngxaki kuya kuba nomphumo oyifunayo.
- Ukuqeqeshwa kwindawo yokuzivocavoca kuqala ngomthwalo omncinci. Gwema ukunyakaza okubangela ukuhlahla komgudu (ukuphakamisa izisindo ngaphezulu kwentloko), okanye ukwandisa uxinzelelo kwiidiski (ukugqithisa ngokugqithiseleyo phambili okanye ukubuyela emuva).
- Ukuba unengxaki ngomgudu, ngaphambi kokuya kwindawo yokuzivocavoca, qhagamshelana nodokotela.
Hamba ngokunene. I-vertical pose xa uhamba uhlinzeka ukusabalalisa ngokufanayo koxinzelelo emgodini, amajoyina kunye neediski. Ukuba u-slouching, isivumelwano se-muscle kunye ne-back back. Ngenxa yoko, izihlunu ze-pectoral zinyusa yonke ikholomu ye-vertebral, ekhokelela ekuthambekeni okugqithiseleyo. Iingcebiso zethu: hamba ngqo.
- Khumbulani, musa ukucima intloko yakho xa uhamba.
- Ungalibali ukuqinisa iintsimbi zakho kunye nesisu.
- Zama ukugcina izandla zakho kwinqanaba elinye, ukuzithoba kancane ngaphakathi.
- Musa ukuyijikeleza umzimba ekunene okanye ngakwesobunxele xa uhamba. I-Hips kufuneka ibe nga phezulu.
Ungakhathazeki etafileni. Indlela esihlala ngayo ibaluleke ngaphezu kokuhamba. Kungenxa yokuba xa sihleli, umthwalo kwisigxina ngowona mkhulu. Uxinzelelo kwi-vertebrae ifinyelela kuma-150 kg. Yaye ukuba umqolo uphendukile, amandla asebenzayo malunga ne-175 kg! Ukuzingela okuqhubekayo kunomphumo ongathandekiyo kwimisipha. Kwaye oku emva kwexeshana kukhokelela ekukhawuleni komva. Iseluleko sethu: ukuhlala kwindawo engafanelekanga kubangelwa yimfenitshala engekho ye-ergonomic. Fumana ifenitshala "efanelekileyo".
- Musa ukuhlala kwisihlalo esingenakukhuseleka ixesha elide, kuba le sizathu esona sizathu sokugqithisa ngokugqithiseleyo kwintsipho. Kwixesha elide, izihlalo ze-ergonomic ezenzelwe ukubamba umlenze kwindawo efanelekileyo ziye zaphuhliswa.
- Gwema izitulo eziphantsi. Benza umthwalo owongezelelweyo emthonjeni.
- Zama ukuhlala phantsi ukuze ubunzima bakho bugxilwe emagqeni nasemathangeni. I-Hips kufuneka ifane kumgangatho.
- Musa ukuphosa unyawo lwakho emlenzeni. Oku kubangela ukuba umgudu uphawule.
- Xa ushayela, hlengisa isihlalo somqhubi ngokuchanekileyo. Ukuphakama kwesihlalo kunye nokujikeleza kwayo kufanele kube njalo ukuba isondo lokuqhuba, ukutshintshela i-knob kunye neenyawo ziyafumaneka kalula. Amadolo kufuneka aphethwe ngokukhawuleza ngelixa iinqumle zimelelwe phezulu. Ukuba isihlalo esibuyiselwayo asikho umququzelelo ekuphakameni kwe-lumbar spine, faka i-cushion ekhethekileyo kunye nekhava.
Gwema u kukhulula. Ukuzisa umfazi ngaphandle kwesikhwama sefashoni, isikhwama sokutya okanye isikhwama sokuhamba ukuhamba singenakwenzeka! Zonke zichaphazela indawo yomgudu. Nokuba isikhwama esincinane kunazo zonke asikhuselekile - umfazi ngokukhawuleza uyaphakamisa ihlombe lakhe, apho isikhwama sakhe esikhwameni sikhwelise khona. Kwaye oku kunguquko kwisimo sokumisa, ubunzima bomzimba abuhanjiswa ngokufanayo. Iingcebiso zethu zilula: qaphela le mithetho elandelayo.
- Xa ushiya ivenkile ngeepakheji, sasaza ubunzima bawo ngezandla zombini.
- Ukuba uthetha ikhwama ehlombe lakho, uliphose ngezikhathi ezithile ukusuka kwelinye icala ukuya kwelinye icala.
- Phakamisa into enzima ukusuka phantsi ngokuhlala, ugcina isikhundla esicacileyo somgudu, uze uhambe ngokukhawuleza. Ukuba uphakamisa into emele ezinyaweni zayo, uxinzelelo lomgudu lukhula kabini. Oku kunokukhokelela ekuhambeni (ukuwa) kwidiski. Kwaye kuyingozi kakhulu!
- Lungisa ukuphakama kwefenitshala ngokuhambelana nokuphakama kwakho. Ngokomzekelo, i-countertop ekhitshini kufuneka ifumaneke malunga ne-8 cm ngaphantsi kweelbow.
- Thatha ityhubhu kwisicocu sococeko kangangoko ukuba ungabi ukuguqula ekufeni kwabantu abathathu ngexesha lokuvuna.
- Qinisekisa ukuba unobumba obuhle. Akufanele kube lula. Inketho efanelekileyo (kodwa engeyona eyona nto imnandi) yindawo ephezulu eqinileyo. Kodwa ukuba yonke into ihambelana nomqolo, kwanele ukuthenga umfanisi we-ergonomic ofanelekileyo kumenzi.
- Zama ukulala kwindawo efanelekileyo yomgudu. Ngokuqhelekileyo kunconywa ukuba ulale ngecala kunye nemilenze encinci ngamagolo. Ukuba usetyenziselwe ukulala emhlane wakho, ke ubuncinane ubeke umcamelo omncinci phantsi kwamadolo akho - oku kuya kunciphisa umgca we-lumbar kwi-strain engadingekile.
Ukulawula ubunzima bakho. Nokuba ukugqithisa okuncinci kubangela umthwalo owongezelelweyo emgodini. Oku kudla ngokukhokelela ekudakaleni kwangaphambili kwempompo, amajoyina kunye neediski.
Izimpawu zokulumkisa . Uninzi lwabantu luya kubona ugqirha kuphela xa behlaselwa buhlungu buhlungu. Nangona kunjalo umgudu uthumela iimpawu zokuqala ngaphambilana. Oku kunokuba, umzekelo, intlungu yentamo eyenzeka emva kwesihlalo eside kunye nentloko. Kwakhona, imiqondiso ingaba yintloko, isisu, ukubetha emilenzeni nasezandleni. Ngamanye amaxesha ubuhlungu bentlungu buphathwa ngokugqithisileyo njengokugqabhuka kokuphela kweentliziyo. Nangona kunjalo, ngokuqhelekileyo isizathu esona sikhulu - iidisk disks. Ngaloo ndlela, nayiphina intlungu emva (nokuba yincinci), ephindaphinda kwaye ihlala ixesha elide, idinga ukubonisana neengcali ze-orthopedist. Akugcini nje ekunciphiseni iimpawu, kodwa ngokukodwa ukukhusela ukukhutshwa komnxeba.
Imithetho yeofisi. Ukuba uhlala ejikeleze itafile yonke imihla, zama ukwenza umsebenzi wakho ube ngumthwalo ubunzima ngomgudu.
- Usihlalo kufuneka ufanise ukuphakama kwakho.
- Itheyibhile ifanele ibe yindawo ephakamileyo kangangokuba inxalenye engaphezulu yomgudu ayikwazi ukulungiswa ngexesha lokusebenza.
- Ukuba usebenza kwikhompyutheni, fakela iliso phambi kobuso bakho. Ukuba kufuneka imele ukuma, umzekelo, ukuze ungaphazamisi uqhagamshelwano kunye nabathengi, kanye emva kweenyanga ezintathu, shenxisa intloko yoshicilelo ngaphesheya kwetafile.
- Idibhodi kufuneka ifakwe kwiindawo eziphakamileyo ukuvumela ukuba izibhengezo ziqhutywe ngaphaya. Oku kuphelisa isidingo sokugoba i-wrists yakho xa ufaka abalinganiswa.
Iingubo eziduduzayo kunye nezicathulo nazo zibalulekile. Isifundo esibaluleke kakhulu sewadi yokugqoka iinqwelo zihamba kakuhle. Kodwa ezinye iingubo zichaphazela imeko yomgudu. Amagqabantshe kakhulu kunye neengubo zithintela imisipha yomzimba kunye nomva ophantsi ekululaleni ngokukhululeka. Iphulo lethu: Izikhatyathwa kufuneka zizithambile kwaye ziguquguquke - oku kunceda ekukhuseleni umva wakho ekuqhubheni okwenzekayo xa uhamba.
- Izithende kufuneka zibe ziphakamileyo ze-2-3 cm (ubuninzi-4 cm) ukusuka emhlabathini.
- Isithende esiphezulu sikhokelela ekutshintsheni kwekhadikhasi kwimeko yokuhamba kunye nokuchithwa kwe-vertebrae. Kwaye nokwelula nokukhupha izihlunu zesisu.
Khumbula ukuba kwintlambo enempilo - isiseko sempilo yomzimba wonke!