Ungase uthande ukuhlwitha noma ukuhlikihla umhlane wakho. Kuyisenzo esizizwa simnandi futhi esiletha umuzwa othile wokwaneliseka. Ikakhulukazi uma kade sisebenza sihlezi edeskini usuku lonke noma singaphumanga endlini ngenxa yokuvalelwa. Siyazi ukuthi kwanelisa kangakanani ukufulathela futhi ugobe umgogodla wakho ukuze uzwakale, kodwa ingabe kuyingozi?
Nakhu okwenzekayo lapho uqhekeka umhlane (ungakhathazeki, empeleni awephuli lutho), kungani kujabulisa kangaka, nokuthi yiziphi izingozi ezingaba khona. Ngokuvamile kuphephile ukugoqa. Nokho, kubalulekile ukubhekana nezinkinga eziyisisekelo ezizokwenza ufune ukuyeka.
Kwenzekani lapho uqhekeka umhlane?
Umgogodla unikeza ukwesekwa okubalulekile kuwo wonke umzimba, ukuwugcina umile futhi uwuvumela ukuba uhambe ngendlela ewuketshezi. Iphinde ivikele umgogodla, ikholomu yemizwa ethumela imiyalezo phakathi kobuchopho nomzimba.
Umgogodla uzungezwe ama-vertebrae angu-24, futhi phakathi kwawo wonke kukhona i-disc, i-cushion ethambile ebamba ukushaqeka futhi ivimbele amathambo ukuthi angakhuhlani. Imigqa ixhuma ama-vertebrae, futhi ama-tendon anamathisela imisipha ku-vertebrae.
Manje, ngaphakathi kwelunga ngalinye kunoketshezi oluwugqinsi olubizwa ngokuthi i-synovial fluid, okunikeza amalunga umsoco futhi uwagcobe ukuze ashibilike kahle. Isayensi, kuze kube manje, ithole ukuthi ukuqhekeka kwe-knuckle kubangela ukuba amalunga ahlukane futhi adale amaphakethe omoya ngaphakathi kwe-synovial fluid. Lawa ma-airbag yiwo abangela umsindo.
Kodwa-ke, umsindo ungabuye uvele emathangeni kanye nemigqa ehlikihla emalungeni lapho welula. Ngisho namalunga e-arthritic angaqhuma ngenxa yokuntuleka kwe-cartilage.
Ngakolunye uhlangothi, umhlane ungaqhuma noma i-creak ngokwayo lapho welula noma uhamba ngezindlela ezithile. Lokhu kungase kube ngenxa yokulimala kwe-ligament noma i-cartilage, ukuwohloka kwe-synovial capsule, noma i-osteoarthritis. Uma lokhu kwenzeka ngemva kokulimala, kungase kube umphumela wokungasebenzi kahle kwamalunga okuphuka noma umsipha odabukile, ikakhulukazi uma kuhambisana nobuhlungu.
Ingabe kubi ukukwenza nsuku zonke?
Ukuhlikihla umhlane izikhathi ezingaphezu kwesisodwa ngosuku kungase kungabi yindlela enempilo kakhulu esikhathini eside. Izimpawu zesimo sangemuva esidinga ukwelashwa zihlanganisa ubuhlungu noma ukungakhululeki ngaphambi nangemva kokuphatha umgogodla. Esikhundleni sokuqhubeka nokusonta umhlane wakho kaningi, hlanganyela ekululekeni nasekuzilolongeni okuthambile okusiza ukuthuthukisa amandla, ukuguquguquka, nokuma.
Uma uzwa isidingo sokuyihlikihla ngenxa yohlobo oluthile lokungakhululeki emgogodleni wakho, kungcono ukuthi uxhumane nochwepheshe ukuze bakwazi ukukuphatha futhi babone izimbangela eziyinhloko. Ukuqhekeka kwamalunga anempilo kaningi kungenzeka bangela ukucasuka futhi sinikeze umuzwa wokuthi sidinga ukuqhubeka nokuqhekeka emihlane yethu ngokuphindaphindiwe.
Ukwenza lo mkhuba wande kungaba uphawu lwembangela engase idinge ukwelashwa. Kuyiqiniso ukuthi kungaletha impumuzo yesikhashana, kodwa udinga ukuthola imbangela eyinhloko nokuthi ungayelapha kanjani.
Kungani kuyanelisa?
Lokhu kuyimfihlakalo kancane. Ayikho impendulo eqondile yesayensi yokuthi kungani abantu bejabulela ukuphuka izintamo noma iqolo. Kodwa kungase kube ngenxa ukukhululwa kwengcindezi nengcindezi ezungeze imisipha, imigqa, imisipha kanye nezicubu ezixhunyiwe zomgogodla.
Ngemva kokugqolozela ikhompuyutha yakho noma ukuzingela ifoni yakho amahora amaningi, umhlane wakho ungase uzwe ubuhlungu kakhulu. Imisipha iyaqina ngenxa yokuncipha komoyampilo nokugeleza kwegazi ngenxa yokuntuleka kokunyakaza.
Lapho selula ngokujulile umhlane wethu ukuze sikhiqize i-crunch, sinweba futhi sixegise leyo misipha eqinile, kuyilapho siyinikeza ukugeleza kwegazi okwengeziwe, umoya-mpilo kanye nezakhamzimba. Ngaphezu kwalokho, ukugoqa emuva kunikeza nokukhululwa kwama-endorphin, aziwa ngokuthi ama-hormone enjabulo.
Izingozi zokuklayeka iqolo
Siyazi ukuthi kungaba mnandi kangakanani ukunikeza umgogodla wakho kancane. Kodwa kunethuba lokuthi ungenza umonakalo omkhulu kunokuhle kule nqubo. Kufanele uhlale ukhumbula ukuthi ukugoqa umhlane wakho ngokungalungile noma ukukwenza kaningi kungaholela ezinkingeni. Ungakwenzi uma ululama ekulimaleni, unenkinga yediski, noma usezinhlungwini.
Uma ilunga seliqhephukile, lithatha cishe imizuzu engu-20 lize lilungele ukuqhekeka futhi. Lokhu kunikeza isikhathi esihlangene sokubuyela endaweni yayo yasekuqaleni. Ungazami ukuqhekeka umhlane wakho ngalesi sikhathi, njengoba lokhu kungase kubangele imisipha yakho. Futhi, kufanele ukugweme uma une-osteoporosis eyingozi kakhulu, umdlavuza womgogodla, usengozini enkulu yokushaywa unhlangothi, ukungezwani kwengxenye yethambo lentamo, nokuba ndikindiki, ukuntweza, noma ukuphelelwa amandla ekugcineni. Ukuze uthole ukulungiswa komgogodla okuphrofeshinali, yenza i-aphoyintimenti nodokotela we-chiropractor, owelapha ngokomzimba, noma i-osteopath.
Ngezansi uzofunda mayelana nemiphumela engemihle engaba khona kanye nezingozi zezempilo zokuqhubeka nokwenza lo mkhuba.
Ingakwazi ukuqeda i-cartilage
I-cartilage iyizicubu ezixhumene eziqinile ezitholakala ekugcineni kwamathambo, kuhlanganise nama-vertebrae omgogodla. Kuyinto edonsa ukushaqeka evumela amathambo ukuthi atshebelelane ngaphandle kokungqubuzana futhi asabalalise isisindo ngokulinganayo kuwo wonke amalunga. Ngeshwa, uqwanga aluhlali unomphela. Umuntu ngamunye uzalwa enenani elilinganiselwe loqwanga, olushubile futhi olunempilo lapho esanda kuqala ukuphila. Ngokuhamba kwesikhathi, lolu qwanga luwohloka kancane futhi ngokwemvelo.
Kubalulekile ukunakekela i-cartilage futhi unciphise imisebenzi esheshisa ukuwohloka. Ngakho-ke ukuqhekeza umhlane kunolaka futhi kungaholela ekulimaleni kwawo ngaphakathi kwamalunga e-facet.
Ikhuthaza i-hypermobility
I-Hypermobility yilapho ungakwazi ukuhambisa kalula amalunga athile ngaphezu kobubanzi obujwayelekile bokunyakaza. Nakuba ukuguquguquka ngokuvamile kuyinto enhle, ukwelula amalunga akho kungabangela ukungazinzi, ubuhlungu, nokulimala.
Uma unomakhalekhukhwini omkhulu, awukwazi ukuzinza nawe. Ngenxa yalokho, uthembele emisipha yakho kanye nemisipha ukwenza umsebenzi wokuzinzisa, okungaholela ekulimaleni okuphindaphindiwe.
Ungashaywa unhlangothi
Kufanele kuphawulwe ukuthi lokhu kwenzeka ezimweni ezingavamile kakhulu futhi ezimbi kakhulu. Eminyakeni emibili edlule sizwe izindaba zokuthi owesilisa waqhephuka intamo wabangela isifo sohlangothi. Ngokusobala, umthambo osentanyeni oholela ebuchosheni waqhuma.
Nakuba lokhu kuvamile, ungase ufune ukugwema ukuqhekeka izitho zakho nomhlane uma usengozini enkulu yokushaywa unhlangothi.
Ungalimaza umgogodla wakho
Uma unokungaqini kahle kwesakhiwo, ukugoqa kungalimaza umhlane wakho. Ochwepheshe bathi ungase ube sengcupheni yokulimala uma unesifo esihilela umgogodla, isimila, ukulimala okukhulu noma okungapheli (njengokuphuka noma ukulimala komsipha), noma i-spinal stenosis (ukuncipha komgogodla womgogodla).
Kufanele futhi uyeke ukukwenza uma ube namadiski e-herniated. Ukuxhashazwa komgogodla kungabangela i-hernia eyengeziwe kanye nokuphazamiseka kwezinzwa. Kufanele uqaphele ngisho nokushelela kwediski. Kwenzeka kuyaqabukela, kodwa kungacasuka noma kuhanjiswe ngendlela engafanele.
Amathiphu okugwema lo mkhuba
Ochwepheshe bayavuma ukuthi indlela engcono kakhulu yokuyeka ukuqhekeka iwukudambisa umsuka wenkinga: ubuhlungu bemisipha. Lapha siphakamisa imibono engcono kakhulu yokulungisa ukuma nokunciphisa ukulimala.
Hlala usebenza
Uma uhlezi uhlezi, ubuhlungu obukhulu bokubuyela emuva uzoba nesidingo esikhulu sokuqhekeka umhlane wakho. Uma usebenza, ngeke ube nobunzima bokubuyela emuva. Uma uhlezi edeskini, thatha ikhefu elifushane njalo ngemizuzu engu-45 ukuze uvuke uhambe. Isayensi ithi ukuvivinya umzimba njalo kunciphisa ingozi yobuhlungu obungapheli obuphansi emuva ngamaphesenti angu-11 kuya kwangu-17.
Futhi, uma usebenza ngocingo usekhaya, kuzoba lula ukuzivumelanisa nemikhuba emisha, njengokwelula noma ukubeka isihambi ngaphansi kwedeski.
sekela ikholomu
Umcamelo wokusekela i-lumbar ungaholela ekuthuthukisweni okuphawulekayo kokuma nobuhlungu obuphansi emuva. Ukubeka i-lumbar roll emhlane ophansi kuthuthukisa i-ergonomics. Ngakho-ke uma unendlela yokuma efanele, cishe ngeke uzizwe uqinile. Ungakwazi futhi ukuthenga isihlalo se-ergonomic esivumelana nomgogodla wakho.
Kungumqondo omuhle ukuhlala ebholeni le-pilates ukuphoqa i-abs entsha ukuze isebenze futhi ilawule ukuma. Lokhu kuzoqinisa i-trunk futhi kunciphise ukungezwani.
nweba ngobumnene
Shintshanisa i-crunch ngemisebenzi esebenza ngempumelelo ekudambiseni ukungezwani kwemisipha, kodwa ekhiqiza kakhulu futhi eyakha impilo yamathambo, njengokunwebeka okulawulwayo. Isayensi yathola ukuncipha okuphawulekayo kobuhlungu obuphansi emuva phakathi kwabantu abalandela isimiso sokwelula.
Ungakwazi futhi ukuya kokwelapha nge-massage nochwepheshe. Kukhona izifundo ezibonisa ukuthuthuka kumaseshini we-massage we-10 nje nochwepheshe wezokwelapha ekwehliseni izinhlungu emuva.
Iya kuchwepheshe ukuze uqhekeze umhlane
Uma ubona ukungezwani kweqolo noma kwentamo okubeleselayo, funa usizo lochwepheshe. Ukwelapha ubuhlungu obungokomzimba kufanele kube umugqa wokuqala wokwelapha ubuhlungu obungapheli bokubuyela emuva. Bheka udokotela we-chiropractic noma owelapha ngokomzimba oqeqeshelwe ukwelapha ngokomzimba.
Angakwazi ukudala uhlelo olujwayelekile lokwelula nokuqinisa oluhambisana nezinkinga zakho ngabanye kanye ne-anatomy. Kubalulekile ukuthi ungakhethi ukuthola i-chiropractor, ngoba ukukhohlisa okubi kungase kube uthuli emhlane wakho.