Pewani Nthendayi ndi Nsagwa Pogwiritsa Ntchito Kusintha Khalidwe Lanu
Funso lofala kwambiri la opaleshoni amafunsidwa ndi, "Kodi ndimakhala bwanji ndibwino?" Kudziwa kuti mumakhala ndi moyo wanu kungakuthandizeni kukhala pansi ndi kuimika wamtali, ndipo kungakuthandizeni kukhala ndi ufulu woyendayenda komanso ogwira ntchito. Kotero, kodi pali njira yophweka yokhala ndi malo abwino, ndipo izi zidzakuthandizani kupweteka kwanu kumbuyo?
Chimodzi mwa zifukwa zomwe zimayambitsa kupweteka kwa m'mbuyo ndizosauka.
Mukakhala, makamaka kwa nthawi yayitali, kupsyinjika kwakukulu kumaikidwa minofu, tendons, ndi disks kumbuyo kwenikweni. Kupweteka kumeneku kungayambitse kupweteka kwa msana.
Anatomy of the Spine
Kumbuyo kwa msana, kapena msana , kumakhala mafupa asanu otchedwa vertebrae. Pakati pa mafupa awa ndi opopera othamanga kwambiri omwe amatchedwa discs. Pali mbali ziwiri pa disc: gawo la mkati limatchedwa "core pulpes", ndipo mbali yakunja imatchedwa annulus fibrosis. Mphuno yamtunduwu ndi zinthu zowonongeka, pamene annulus fibrosis ndi yovuta. Ma discs akhoza, kotero, amalingaliridwa ngati donuts mini ochepa pakati pa mafupa. Pali minofu ndi mitsempha yambiri yomwe imagwirizanitsa ndi mphalapala.
Poyang'ana msana kuchokera kumbali, kutsogolo kutsogolo kumatchedwa lordosis kumawonekera kumbuyo. Pokhala pansi, anthu ambiri amatha. Malo osasunthikawa amachititsa kutsogolo kutsogolo kumbuyo. Kusintha kwa mzere wamtsogolo kumapangitsa kulemera kwakukulu kumbali yakutsogolo ya disc, ndipo jelly pakati pa disc imathamangira kumbuyo.
Pamene mavitamini akuthamanga kwambiri, mitsempha imasweka ndi kupweteka kwapweteka kumapeto.
Kuphunzira momwe mungapezere ndi kukhalabe ndi malo abwino okhalapo ndi imodzi mwa mankhwala othandiza kwambiri omwe wodwala wanu angakupatseni inu ngati muli ndi ululu wammbuyo.
Kodi Mungatani Kuti Mukhale Oyenera Kukhazikika?
Kawirikawiri payenera kukhala pambuyo pambuyo kumbuyo.
Chinthu chothandizira kuti mukhazikike pazomwe mukukhala ndikusunga nthawi zonse.
Njira imodzi yokhala yoyenera pokhala pansi ndi kugwiritsa ntchito thaulo lamtengo wapatali kapena mtolo wothandizira kuti muthandizire kumbuyo kwa msana. Kuti mugwiritse ntchito mpukutu wa lumbar bwino, khalani pa mpando ndi m'chiuno mwanu mukulimbikitsidwa mpaka kumbuyo kwa mpando. Kenaka khalani patsogolo pang'ono ndikuyika mpukutuwo pamsana wanu, pamlingo wa lamba wanu. Izi zidzakuthandizani kuti muyambe kuyenda bwino. Mukhoza kupanga lumbar yanu yokha ndi chopukuta chaching'ono kapena pillow.
Njira inanso yofikira ndikukhalabe yoyenera ndikuchita masewera olimbitsa thupi . Kupita mobwerezabwereza kwa slouching ndi kukhazikitsa malo kumathandizira kuphunzitsa thupi lanu kuti likhale labwino pa msana wanu. Zida zamakono zowonongeka, monga TruPosture Smart Shirt, zingathandizenso kukuphunzitsani kuti mukhale oyenera.
Chinthu chinanso choyendetsa bwino kuti mukhale woyendetsa galimoto ndikumakhala wamtali, ndiyeno musinthe kalirole lanu kumbuyo. Ngati mukugwedeza, simungathe kuona kumbuyo kwanu pogwiritsa ntchito kalilole.
Mawu ochokera
Kukhala wosauka kukhalapo ndi chimodzi mwa zifukwa zazikulu za kupweteka kwa mmbuyo. Imaika kupsyinjika kwakukulu pa disk, minofu, ndi ziwalo kumbuyo.
Kugwiritsa ntchito ndi kusunga malo abwino okhalapo ndizofunikira kuti athetse kapena kupewera ululu wochepa. Ngati muli ndi ululu wopweteka kwambiri, funsani ndi wodwalayo komanso mudziwe momwe mungapezere bwino. Mwanjira imeneyo, mutha kubwerera mwamsanga ndi moyo wanu wonse.
> Kuchokera: McKenzie, R., & May, S. (2003). Nthendayi yamagetsi yothandizira ndi mankhwala. (2 mphindi, Vol. 1). Waikanae: Spinal Publications New Zealand.