Yonke imingcipheko yokuqhekezwa komqolo

umfazi eqhekeza umqolo

Ungathanda ukukrazula okanye ukukrazula umqolo wakho. Sisenzo esiziva silungile kwaye sizise imvakalelo ethile yokwaneliseka. Ingakumbi xa sisebenza sihleli edesikeni imini yonke okanye asiphumanga endlwini ngenxa yokuvalelwa. Siyazi ukuba kwanelisa kangakanani ukujika umva wakho kwaye uvale umqolo wakho ukuze uvakale, kodwa ngaba kuyingozi?

Nantsi into eyenzekayo xa uqhekeza umqolo wakho (ungakhathazeki, awophuli nantoni na), kutheni kumnandi kangaka, kwaye yintoni imingcipheko enokubakho. Ngokuqhelekileyo kukhuselekile ukukrala. Noko ke, kubalulekile ukulungisa iingxaki ezinokubangela ukuba ufune ukuyeka.

Kwenzeka ntoni xa uqhekeka umqolo?

Umqolo unikezela ngenkxaso eyimfuneko kuwo wonke umzimba, uwugcina uthe tye kwaye uwuvumela ukuba uhambe ulwelo. Ikwakhusela intambo yomqolo, ikholamu yemithambo-luvo ethumela imiyalezo phakathi kwengqondo nomzimba.

Umnqonqo ujikelezwe ngama-vertebrae angama-24, kwaye phakathi komnye nomnye kukho i-disc, i-cushion ethambileyo ebamba ukothuka kwaye ikhusela amathambo ukuba angakhuhlani omnye nomnye. I-Ligaments idibanisa i-vertebrae, kwaye i-tendon idibanisa imisipha kwi-vertebrae.

Ngoku, ngaphakathi kwilungu ngalinye kukho ulwelo olungqindilili olubizwa ngokuba yi i-synovial fluid, ebonelela ngezondlo kumalungu ize iwathambise ukuze atyibilike kakuhle. Inzululwazi, ukuza kuthi ga ngoku, ifumanise ukuba ukuqhekeka kwe-knuckle kubangela ukuba amalungu ahlukane kwaye enze iipokotho zomoya ngaphakathi kwe-synovial fluid. Ezi airbags zizo ezibangela ingxolo.

Nangona kunjalo, isandi sinokuvela kwi-tendon kunye ne-ligaments ekhuhla kumalungu xa usolula. Kwanamalungu e-arthritic angakwazi ukukrazula ngenxa yokungabikho kwe-cartilage.

Ngakolunye uhlangothi, umva unokugqabhuka okanye zenze ngokwakho xa uzolula okanye uhamba ngeendlela ezithile. Oku kunokuba ngenxa yokulimala kwe-ligament okanye i-cartilage, ukuwohloka kwe-synovial capsule, okanye i-osteoarthritis. Ukuba oku kwenzeka emva kokulimala, kunokuba ngumphumo wokungasebenzi ngokudibeneyo kwi-fracture okanye i-ligament eqhekekileyo, ngakumbi xa ihamba nentlungu.

Ngaba kubi ukwenza yonke imihla?

Ukucofa umqolo wakho ngaphezu kwesihlandlo esinye ngosuku kusenokungabi lolona khetho lusempilweni kwixesha elide. Iimpawu zemeko yangasemva efuna unyango ziquka intlungu okanye ukungahambi kakuhle ngaphambi nangemva kokuxhaphaza umqolo. Esikhundleni sokuqhubeka ujija umqolo wakho rhoqo, zibandakanye kwizolula kunye nokuzivocavoca okunceda ukuphucula amandla, ukuguquguquka, kunye nokuma.

Ukuba uziva unyanzelekile ukuba uyinqumle ngenxa yolunye uhlobo lokungahambi kakuhle kumqolo wakho, kungcono ukubonisana nochwepheshe ukuze bakwazi ukunyanga kwaye bachonge izizathu ezisisiseko. Ukuqhekeka kwamalungu asempilweni kaninzi kunokwenzeka bangela ukucaphuka kwaye unike imvakalelo yokuba kufuneka siqhubeke siqhekeza umqolo wethu ngokuphindaphindiweyo.

Ukwenza lo mkhwa uqheleke kunokuba luphawu lonobangela onokuthi ufune unyango. Liyinyaniso elokuba kunokuzisa isiqabu sexeshana, kodwa kufuneka ufumanise unobangela osisiseko nendlela onokuwunyanga ngayo.

indoda eza kukuqhekeza umqolo

Kutheni yanelisa nje?

Le yinto engaqondakaliyo. Akukho mpendulo iqinisekileyo yenzululwazi yokuba kutheni abantu befumana ulonwabo ekwaphukeni iintamo okanye umqolo. Kodwa kunokuba ngenxa ukukhululwa koxinzelelo kunye noxinzelelo ejikeleze imisipha, iigaments, i-tendon kunye nezicubu ezidibeneyo zomnqonqo.

Emva kokujonga ikhompyuter yakho okanye ukuzingela kwifowuni yakho iiyure ezininzi, umqolo wakho unokuziva ubuhlungu kakhulu. Izihlunu ziqina ngenxa yokuncipha kweoksijini kunye nokuhamba kwegazi ngenxa yokungabikho kokunyakaza.

Xa sisolula ngokunzulu umqolo wethu ukuze sivelise i-crunch, sisolula kwaye sikhulule ezo zihlunu zixineneyo, ngelixa sizinika ukuhamba kwegazi okongeziweyo, ioksijini kunye nezondlo. Ukongeza, ukukrazula ngasemva kukwabonelela ngokukhululwa kwee-endorphins, ezaziwa ngokuba ziihomoni zolonwabo.

Iingozi zokwaphuka umqolo ngokwesiqhelo

Siyazi ukuba kunokuba mnandi kangakanani ukunika i-crunch encinci kumqolo wakho. Kodwa kukho ithuba lokuba wenze ingozi ngakumbi kunokulunga kwinkqubo. Kufuneka ugcine engqondweni ukuba ukukrazula umqolo wakho ngokungalunganga okanye ukwenza rhoqo kunokukhokelela kwiingxaki. Ungayenzi ukuba uyachacha kukwenzakala, unengxaki yediski, okanye uqaqanjelwa.

Emva kokuba ilungu liqhekekile, lithatha malunga nemizuzu engama-20 de libe lilungele ukuqhekeka kwakhona. Oku kunika ixesha elidibeneyo lokubuyela kwindawo yalo yokuqala. Sukuzama ukukrazula umqolo wakho ngeli xesha, njengoko oku kunokucinezela imigqa yakho. Kwakhona, ufanele uyiphephe ukuba une<em>osteoporosis enzulu, umhlaza womqolo, usengozini enkulu yokufa sistrowuku, ukungaqhelekanga kwinxalenye yethambo lentamo, nokuba ndindisholo, ukuntyiloza, okanye ukuphelelwa ngamandla kwincam yayo. Ukulungelelaniswa komgogodla oqeqeshiweyo, yenza idinga kunye ne-chiropractor, i-physical therapist, okanye i-osteopath.

Ngezantsi uya kufunda malunga neziphumo ebezingalindelekanga kunye nemingcipheko yempilo yokuqhubeka nokwenza le nkqubo.

Iyakwazi ukuphelisa intlala

I-Cartilage yinyama eyomeleleyo edibeneyo efumaneka ekupheleni kwamathambo, kuquka i-vertebrae yomqolo. Yinto yokufunxa ukothuka evumela amathambo ukuba atyibilike kwelinye ngaphandle kokukhuhlana kwaye asasaze ubunzima ngokulinganayo kumalungu. Ngelishwa, i-cartilage ayihlali ngonaphakade. Umntu ngamnye uzalwa enesixa esilinganiselweyo se-cartilage, etyebileyo kwaye esempilweni kumanqanaba okuqala obomi. Njengoko ixesha lihamba, le cartilage iyancipha kwaye ngokwemvelo iyancipha.

Kubalulekile ukunyamekela i-cartilage kunye nokunciphisa imisebenzi ekhawulezisa ukuhla. Ngoko ke ukuqhekeka ngasemva kunobundlongondlongo kwaye kunokukhokelela ekuthotyweni kwayo ngaphakathi kwamalungu e-facet.

Ikhuthaza ukubaleka

I-Hypermobility kuxa unokuhambisa ngokulula amalungu athile ngaphaya koluhlu oluqhelekileyo lwesindululo. Nangona ukuba bhetyebhetye kuyinto eqhelekileyo, ukolula kakhulu amalungu akho kunokukhokelela ekungazinzini, kwiintlungu kunye nokwenzakala.

Ukuba une-hyper mobile, awukwazi kuzinza nawe. Ngenxa yoko, uthembele kwimisipha yakho kunye neetoni ukwenza umsebenzi wokuzinzisa, onokuthi ubangele ukulimala okuphindaphindiweyo.

Unokuba nestroke

Kufanelekile ukukhankanya ukuba oku kwenzeka kwiimeko ezinqabileyo kakhulu kwaye ezigqithiseleyo. Kwiminyaka emibini edlulileyo seva iindaba zokuba kukho indoda eqhekeze intamo yaza yabangela ukubetha kwentliziyo. Kuyabonakala ukuba, umthambo osentanyeni okhokelela ebuchotsheni wagqabhuka.

Nangona oku kungaqhelekanga, unokufuna ukunqanda ukukrazula amalungu akho kunye nomva ukuba usengozini enkulu yokushaywa yi-stroke.

Usenokwenzakalisa umnqonqo wakho

Ukuba unesiseko sokungazinzi kwesakhiwo, i-crunching inokulimaza umqolo wakho. Iingcali zithi unokuba semngciphekweni wokulimala ukuba unesifo esibandakanya umgudu, i-tumor, i-acute okanye ukulimala okungapheliyo (njengokuphuka okanye ukulimala kwe-ligament), okanye i-spinal stenosis (ukunciphisa umgudu womgogodla).

Kuya kufuneka uyeke ukuyenza ukuba ube neediski ze-herniated. Ukunyanzelwa komqolo kunokubangela i-hernias eyongezelelweyo kunye nokuphazamiseka kwemithambo-luvo. Kuya kufuneka ulumkele ukutyibilika kwediski. Iyenzeka kunqabile, kodwa inokucaphuka okanye isiwe kwicala elingalunganga.

massage ukuphepha ukuqhekeka umqolo

Iingcebiso zokuthintela lo mkhwa

Iingcali ziyavuma ukuba indlela efanelekileyo yokuyeka ukukrazula kukunciphisa ingcambu yengxaki: intlungu yemisipha. Apha sicebisa ezona mbono zilungileyo ukulungisa ukuma kunye nokunciphisa ukulimala.

Hlala usebenza

Okukhona uhlala uhleli, kokukhona uya kuba neentlungu zomqolo kwaye kokukhona kukho isidingo sokuqhekeka umqolo wakho. Ukuba uyasebenza, awuyi kuba nomqolo ongako. Xa uhleli edesikeni, thatha ikhefu elifutshane rhoqo emva kwemizuzu engama-45 ukuze uvuke uhambe. Inzululwazi ithi umsebenzi oqhelekileyo womzimba unciphisa umngcipheko weentlungu ezingapheliyo ezibuhlungu nge-11 ukuya kwi-17 ekhulwini.

Kwakhona, ukuba usebenzisa i-telework ekhaya, kuya kuba lula ukuziqhelanisa nemikhwa emitsha, njengokwelula okanye ukubeka umntu ohambahambayo phantsi kwedesika.

xhasa ikholamu

Umqamelo wokuxhasa i-lumbar unokukhokelela ekuphuculeni okuphawulekayo kwi-posture kunye neentlungu ezisezantsi. Ukubeka i-lumbar roll kwi-back back iphucula i-ergonomics. Ngoko ke ukuba unendlela yokuma echanekileyo, uya kuba lula ukuba uzive uqinile. Ungaphinda uthenge isitulo se-ergonomic esihambelana nomqolo wakho.

Kukwangumbono olungileyo ukuhlala kwibhola ye-pilates ukunyanzela i-abs entsha ukuba isebenze kwaye ilawule ukuma. Oku kuya kuqinisa i-trunk yonke kunye nokunciphisa uxinzelelo.

zolule ngobunono

Faka indawo ye-crunch kunye nemisebenzi esebenzayo nje ekunciphiseni ukuxinezeleka kwemisipha, kodwa ivelisa ngakumbi kwaye iyakha kwimpilo yamathambo, njengokwelula okulawulwayo. Isayensi ifumene ukuncitshiswa okukhulu kwiintlungu ezisezantsi phakathi kwabantu abalandela inkqubo yokwelula.

Unokuya kunyango lwe-massage kunye nengcali. Kukho izifundo ezibonisa ukuphuculwa kweeseshoni ze-massage ze-10 kunye nengcali yengcali ekunciphiseni intlungu emva.

Yiya kwingcali ukuze uqhekeze umqolo

Ukuba ubona umqolo oqhubekayo okanye ukuxhatshazwa kwentamo, funa uncedo lwengcali. Unyango lweentlungu zomzimba kufuneka ibe lunyango lokuqala lweentlungu ezingapheliyo. Khangela ugqirha we-chiropractic okanye i-physical therapist onoqeqesho kunyango lomzimba.

Unokwenza isicwangciso sokwelula kunye nokomeleza isiko esilungiselelwe iingxaki zakho kunye ne-anatomy. Kubalulekile ukuba ungakhethi i-chiropractor, kuba ukukhohlisa kakubi kunothuli umqolo wakho.


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