Enyanisweni, njani ngokuchanekileyo ukulandela ukuhamba kwesikhundla? Enyanisweni, akukho nto inzima kule nto, kuyimfuneko nje ukuba ube nolwazi oluthile. Ngoko, i-posture isithuba apho uhlala ugcina umzimba wakho. Ukubukela ukunyameka, unokukwazi ukugweba isimo sempilo yomntu. Xa sinesimo esibi okanye into ephazamisayo, siqala ukugubha kunye nokuzingela, ngokubanzi, ukugcina i-posture ayilunganga. Kubantu abanemizimba emihle, umzimba uhlala uziphatha ngokuchanekileyo. Ngako oko, akumele uqaphele kuphela indlela obamba ngayo umqolo wakho, kodwa nangenxa yokuhamba kwakho. Kuphela kwimeko xa uhamba ngokucokisekileyo kwaye ugcine umqolo wakho uqonde, kwaye akumele ulandele, unesimo esifanelekileyo.
Ngokuqhelekileyo, ubomi bemihla ngemihla, ukuba ne-posture efanelekileyo akunzima. Kunzima ukuqhubeka kwakhona emva kokunikezelwa. Yiyo kanye kanye esiyithethayo ngoku. Emva koko, imiphumo yokubeletha ingakhokelela ekubanjeni ukuba isakhiwo samalungu siya kutshintsha kwaye i-arthritis ingaqala. Ukuze ukwazi ukuzikhusela kule nto, kufuneka ukwazi malunga nokuba ukukhulelwa nokuzalwa kukuchaphazela njani ukuhamba kwakho, kwakunye nendlela yokuphepha iingxaki ngamalungu kunye nomgudu. Okokuqala, kuyafaneleka ukuphawula ukuba ngexesha lokukhulelwa, kwithuba lokuthintela kuthintela izinto ezahlukeneyo. Ngokuqinisekileyo, utshintsho lobukhulu besisu, ukwandisa ubunzima kunye nokunciphisa izithungu. Kancinci, i-center of gravity ishintshile kwaye, ngenxa yoko, loo nto ibhinqa isifuba sakhe esifubeni, ngenxa yokuba umgama phakathi kwe-vertebrae kwiphondo lumbar ukwandisa kwaye ukujikeleza kwe-back upper kwenzeka. Ukuba emva kokuhanjiswa uyaqaphela ukuba ukunyuswa kwesigqibo akuzange kutshintshe ukuphucula kwaye uyaqhubeka ukugcina isiphakamiso sakho ngokungalunganga, ngoko kuyimfuneko ukuzinyamekela kwaye ulungise ukuhamba kwakho.
Ukwenza oku, kufuneka wenze imisebenzi elula eya kukunceda ukulungelelanisa umva wakho kwaye ubeke isithuba esimiselweyo kwiimeko eziqhelekileyo. Akunzima ukukwenza, nje, kufuneka usebenze rhoqo kwaye ungakhohlwa ukuzijonga.
Ngoko, ukuqala, hlala eduze kwesibuko ukuze ubonwe ngokukhula ngokugcwele. Kwakhona, unokucela umyeni wakho okanye omnye wabahlobo bakho ukuba akulandele. Ngoku kufuneka ulungele ukuba ube phezulu kakhulu. Kufanele uzive ngathi umntu uthathe iinwele entloko yakho kwaye akukhupha.
Emva koko, kufuneka udibanise iintsimbi kwaye, ngexesha elifanayo, ungene kwisisu. Ngoku uye wabuyela kwaye uzive ukuba amathambo e-pubic aqhube phambili. Ekugqibeleni, kufuneka uphakamise isifuba ngokuphakamileyo kunokwenzeka kwiimbambo.
Beka iinyawo zakho ukwenzela ukuba kukho umgama wamasentimitha angamashumi amathathu phakathi kwabo. Emva koko, kufuneka uthumele lonke ubunzima bomzimba wakho ngaphandle kweenyawo. Ngelo xesha, amadolo akho kufuneka akhululeke, kwaye izandla zakho zithobe ngokukhawuleza emzimbeni wakho.
Ukuphefumula kufuneka kuqinisekiswe. Ungazivumeli ukuba uphefumle rhoqo kunye ngokukhawuleza. Kumele unyuke ngokuthe ngcembe kwaye unzulu, njengoko uphefumula kwisiqhelo sakho sobomi.
Umele uzive ukuhamba kwakho okusha. Nguye othe tye kwaye uyimfuneko. Ewe, ekuqaleni oko kuya kubonakala kungaqhelekanga kwaye kungavumelekanga kuwe. Musa ukucinga ngako. Kalula, sele usulahlekile umkhwa wokuqheleka okuqhelekileyo, yingakho uvakalelwa kukuba uzive ungaqhelekanga. Kungcono ukujonga kwisibuko uze ubuze abathandekayo bakho. Ngokuqinisekileyo baya kukuxelela ukuba uye waqala ukubheka ngcono, ukuhamba kwakho kulungiswe kwaye kufuneka uhambe njalo.
Ngoko ke, nguwe kuphela oza kuziva ukuba uphinde ubambe umkhondo wakho ngokungalunganga, phinda le mizolo elula ukulungisa umva wakho kwaye, ngokuhamba kwesikhathi, awuyi kuphinda ulandele ukuhamba kwakho, kuba uya kuhlala uhlala ulungile.
Kwakhona, ungasebenzisa indlela yokulinganisa ngokwama-cm. Ukwenza oku, faka iteksi ejikeleze inxalenye enkulu kunazo zonke zesisu. Emva koko, pha kamisa isifuba, ulungelelanise, uthabathe izikhwelo uze uzilinganise kwakhona. Umthamo wakho uya kwehla ngamacentimitha amahlanu ukuya kwishumi. Oku kuyisishukumisayo esihle kakhulu ukuze uhlolisise rhoqo ukuhamba kwakho kwaye ungavumeli ukuphumla.
Khumbula ukuba kufuneka uqaphele ukuhamba kwakho kwansuku zonke. Ukuze iigaments zibuyele eziqhelekileyo, kufuneka uqaphele ngomva wakho kwaye ungadluli umlenze.
Kwakhona, kufuneka uqaphele nje indlela ohamba ngayo, kodwa nendlela ohlala ngayo. Okokuqala, usihlalo kufuneka ube ne-back back ukuze ube nenkxaso enhle. Umva wesihlalo kufuneka ube nzima, kwaye isihlalo siyanelisekile. Ukuze uhlale ukhululekile ngakumbi, unokubeka umqulo okhethekileyo phantsi komqolo wakho.
Ngoku ke makhe sithethe ngendlela yokuxoka nokuvuka ebhedeni ngokuchanekileyo. Ukunyuka, ungaze uphenduke kwaye ungaguquki, ngelixa uguqa ngamadolo. Okokuqala kufuneka uxinzelele izihlunu zesisu, uze uguqe ngamadolo uze uphenduke kwicala lakho. Emva koko, kufuneka uchukumise izandla uze uhlale emaphethelweni, uphonsa iinyawo zombini phantsi. Xa ulala embhedeni, yenza ukuhamba okufanayo, kuphela kwi-oda elandelelanayo.
Xa uxoka, qaphela ukuba umva awuphambuki ukuya kwicala lasekunene okanye lesobunxele. Ungalokothi ulale kwiibhedi ezithambileyo. Ukuba uthanda ukulala emhlane wakho, faka umcamelo phantsi kweenyawo zakho ukwenzela ukuba umgudu wakho ungagcini. Ngendlela, khumbula ukuba luncedo ubuncinci kwixesha elide ukuya kulala esifubeni sakho. Ngokwenza njalo, kufuneka ubeke amashishini phantsi kwesisu sakho. Ukuba kubuhlungu ukulala esifuba sakho, faka umlotha phantsi kwentloko yakho kunye namagxa.
Ukwenza nayiphi na imisebenzi yasekhaya, qinisekisa ukuba umzimba wakho awuphikisiwe kwiindlela ezahlukeneyo. Njalo uzame ukugcina umqolo wakho ngokuchanekileyo kwaye ungavumeli ukuba uhlale uphumula obonakala ukhululekile, kodwa ngelo xesha, umlenze uhlaselwa. Ukuba wenza oku, ukuhamba kwakho kuya kuba kuhle, kwaye umgudu - unamandla kwaye.