Ukuzivocavoca umgogodla kubalulekile

Imithi yendabuko kanye nabasekeli bezindlela zokwelapha ezingapheliyo ziyavumelana ngokuvumelana nalokhu: umgogodla ungenye yemithombo ebaluleke kakhulu yezempilo kanye nezifo zethu. Ezweni lanamuhla, lapho abantu bengaphansi kwesikhathi esingaphansi kokuzinikezela, ukuvivinya umzimba kungenza ngcono impilo yethu futhi kwandise impilo yethu. Odokotela-ama-vertebrologists bathi uma emzimbeni wakho kukhona ukwehluleka okwenzeka emsebenzini wezitho ezihlukahlukene, kufanele nakanjani uhlole isimo somgogodla wakho.

Ukuze kugcinwe umgogodla esimweni esivamile futhi esisebenzayo, kuyadingeka, uma kungenjalo nsuku zonke, ukumnikeza njalo inani elidingekayo lokunyakaza kanye nemithwalo. I-Osteochondrosis, ikhanda, ukucindezeleka okungazelelwe - konke lokhu kuvame ukubangelwa izinkinga ezivela ngomgogodla. Uhlu oluphelele lwazo zonke izifo eziphakama uma kwenzeka ukwehluleka emsebenzini wakhe kuyoba mnandi kakhulu.

Bonke odokotela banezinqubo zabo kanye nezinkampani zabo ezakhiwe, kuhlanganise nokuvivinya umzimba. Zonke lezi zindlela kanye nezinkimbinkimbi zihlose ukuthola umphumela omuhle wezokwelapha kanye ne-prophylactic. Ungakhathazeki kakhulu ngokukhetha isethi yokuzivocavoca - wonke umuntu kufanele akhethe ngokuqondile okuzokwenza ngcono umgogodla wakhe, futhi ngeke kubangele ukuzikhandla uma wenza ukuvivinya umzimba. Uma usheshe uqale ukwenza izivivinyo zomgogodla, ngokushesha uzothola umphumela olindelekile. Izifundo kufanele zenziwe okungenani kabili ngesonto. Into ebaluleke kunazo zonke akuyona ukuyiqeda ngomthwalo nangesikhathi eside ekuqaleni kwekilasi. Isimiso esiyisisekelo: okungcono kakhulu, kodwa njalo.

Ngezansi yizivivinyo zomgogodla, okunconywa cishe bonke abantu abangenayo izinkinga ezinkulu nge-musculoskeletal system. Inkimbinkimbi kufanele yenziwe ngokulandelana okulandelayo:

1. Ukuvuselela. Ngosizo lwezandla, imisipha yangemuva iyathuthukiswa (uma kungenzeka). Ibhola le-tennis likhona endaweni yomgogodla, ngokucindezela ngokucindezela ngokumelene nodonga. Gcwalisa ibhola izikhathi eziningana ngemuva kwakho odongeni.

Ukusebenza okulandelayo kuhloswe ukuba "kugubungele" ama-vertebrae, imisipha namalungu. Ukunciphisa kancane, ukuzamazama ukuhamba nge-torso njengokungathi ubopha i-vertebrae yakho phezu kweyunithi eyodwa ngenhla.

3. Cabanga ukuthi ikhanda ibhola, futhi umgogodla wakho uyinaliti. Yamukela isikhundla lapho "ibhaluni enaliti" ibanjwa mahhala, ngaphandle kokulungiswa okungeziwe. Imisipha yentamo, ibhande lehlombe kanye nomhlane ikhululekile ngokuphelele.

4. Ngesandla sakho sokunene sandisiwe, isandla sesobunxele siyadonsa futhi sijikeleze, simele ukuthi izintende zihambela eceleni kwezindonga ngaphakathi kwebhola lapho ukhona.

5. Ukuphikisa. Vula umzimba wonke ezinhlangothini eduze komgogodla. Khona-ke lezi zinyathelo zenziwa yiminyango ehlukene - ehlombe, ephezulu. Bese uvula ingxenye engenhla ye-trunk ngakwesinye isiqondiso, futhi ingxenye engezansi ibe yinye.

6. Ukuhlukunyezwa-ukuvuvukala. Izenzo ezinjalo zomgogodla zihlukile:

- Ukulala phansi phansi phansi, izintende zezandla nezinzwane zihlala phansi, ziphakamisa kancane kancane ibhasi bese zihlanganisa umzimba, ngaleyo ndlela zakha "ibhuloho".

- Ukukhohlisa ubheke phansi phansi, izintende zezandla nezinzwane zihlezi phansi, ukugoba kancane i-arc yomzimba.

- Ukukhohlisa ngamagundane emlenzeni wakho emuva, iqembu, udonsa imilenze yakho esifubeni sakho bese uwagoqa ngezandla zakho. Kulesi sikhundla, udinga ukuhlala imizuzwana engu-5, ngakho kufanele uqondise.

- Uhlala phansi, uncike izandla zakho bese ugoba imilenze yakho. Ngemuva kwalokho, phakamisa isifuba kuze kube sesikhundleni esinqunyiwe se-trunk.

7. Ukuphikiswa. Leli qembu libuye lihlanganise nezenzo eziningi:
- Inhloko kufanele ikhonjiswe, futhi emva kwayo ukuphoqa izandla, khona-ke ikhanda kufanele liphakanyiswe, libhekane nokuphikiswa kwezandla.
- Hlala etafuleni ngezandla zakho uphakamise imilenze yakho ngokuhlukile.
- Bendela phezulu, izingalo ziboshwe emilenzeni yakho, bese uzama ukuhlukumeza emuva.
- Yehlisa phansi bese uzama ukuthinta iminwe yezinzwani zakho ngeminwe yakho.

8. Visy. Lezi zivivinyo zivumela ama-vertebrae omzimba wethu ukuba athathe isikhundla semvelo ngaphansi kwesisindo somzimba.

Inkinga enkulu yomuntu kaningi iba yindlala yomgogodla. Ukuzivocavoca kuleli cala kufanele kwenziwe kuphela ekugulweni kukadokotela oya khona futhi ngaphansi kokuqondiswa kwakhe. Lapho i-hernia ingaphandle ngokuphelele, umthwalo we-axial emgodleni. Awukwazi ukwenza izivivinyo ukuhlala nokuma. Izindlela eziphakanyisiwe ze-hernia yomgogodla, ezenziwe echibini. Umphumela omuhle ubhukuda ngemuva. Kubonisa ukuthi "ukulayishwa" izikhundla, kwenziwa endaweni ephezulu ekugcineni futhi ehlezi. Zonke izivivinyo ezenza ukuba ubuhlungu bukhishwe ngokuphelele.