Njira Zosavuta Zopitirizira Kukhala Wangwiro

Ngati mukumva kupweteka kumbuyo, ululu wa pakhosi kapena ululu wa m'mapiko , mukhoza kupindula ndi mankhwala omwe akuthandizani kuchepetsa ululu wanu ndikuphunzira njira zothetsera vuto lanu. Njira ziwiri zofunika kwambiri zothetsera ululu wanu ndizochita masewera olimbitsa thupi komanso kukonzekeretsana . (Robin McKenzie, wamkulu wa mpweya PT, adanena kuti zinthu zitatu zofunika kwambiri kuti zithetsere kupweteka kumbuyo ndizomwe zidzakonzedwe, kukonzedwanso, ndi kukonzekeretsa.)

Wodwala wanu wathanzi angakuphunzitseni njira yoyenera yokhala kapena kuyimilira kuti mupeze njira yabwino yothetsera vuto lanu. Koma zingakhale zovuta kusunga malo oyenera pamene mukudutsa tsiku lanu. Pamene akugwira ntchito kapena kuyendetsa galimoto, anthu ambiri amaiwala kukumbukira kwawo; amangobwerera m'mbuyo ku zizolowezi zawo zakale zokhala pansi zomwe zingapangitse kupweteka kopitirira ndi kusayendera.

Kumbukirani kuti pali zochepa zofalitsa zofalitsa zomwe zimalongosola kukonzanso kumbuyoko sikukhala ndi zotsatira zochepa pa msinkhu wa kupweteka kumbuyo kapena kumutu. Kafukufuku amasonyeza kuti kutsogolo kwa mutu wam'tsogolo kumawonjezera nkhawa ndi katundu ku khosi lanu. Ngati muli ndi ululu umene umakhala bwino ndi kukhala wokhazikika, ndiye kuti kuyesa kaye kawiri kawiri n'kofunika.

Pali njira zothetsera kusinthika kwanu ndikupanga kusintha kosatha. Choyamba choyamba: onetsetsani kuti mumachezera wodwalayo kuti muphunzire njira yabwino yokhala kapena kuima kuti muyendetse mkhalidwe wanu. Kenaka, gwiritsani ntchito njira izi kuti mukhalebe oyenera.

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Gwiritsani ntchito Lumbar Roll

Imodzi mwa njira zosavuta kuti mupeze ndi kusunga malo abwino okhala ndi kugwiritsa ntchito mpukutu wa lumbar. Izi ndizopanda mtengo wotsika mtengo umene ungagwiritsidwe ntchito pokhala pansi kuti muthandize kusunga mbuyo kumbuyo kwanu. Mphunoyi, yomwe imatchedwa lumbar lordosis , ndi yofunikira kuti musunge nkhawa pamisana, kumalo, ndi ma diski.

Odwala ambiri amatha kukhala ndi mipukutu yogulitsa, kapena mukhoza kugula pa OPTP.com. P PT yanu ingakuthandizeni kupeza chimodzi ndipo ingakuphunzitseni momwe mungagwiritsire ntchito mpukutu wanu wa lumbar.

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Pangani Njira Yowonongeka Yotsalira

Zochita zolimbitsa thupi ndizosavuta kugwiritsa ntchito pophunzitsa thupi lanu kuti lipeze-ndi kusunga-labwino. Zochitazo zimaphatikizapo kusuntha pang'onopang'ono kuchoka pa malo osasunthika kupita ku malo osinthika a postural.

Mukangoyamba kusungunuka, kusungulumwa pang'ono kuchokera kumalo okwanira kudzakuchititsani kukhala mwapadera. Kuchita zochitika zolimbitsa thupi zolimbitsa thupi kungathandize kuphunzitsa thupi lanu kuti limve bwino. Minofu yanu ili ndi kukumbukira, ndipo nthawi zambiri mumadziyesa bwino, thupi lanu lidzatha kupeza bwino kwambiri.

Zambiri

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Gwiritsani ntchito matepi a Kinesiology

Kapepala ya Kinesiology ndi mtundu watsopano wa chithandizo chamankhwala. Tepiyi ndi yokhazikika, yokonzeka ku thonje yomwe imathandiza kuti mitsempha ikhale yovuta komanso imachepetsa kupweteka kwa minofu ndi kupweteka.

Njira yosavuta yothandizira minofu yanu yothandizidwa ndi posting ndi kugwiritsa ntchito tepi ya tepi. Tepi ikhoza kugwiritsidwa ntchito pakati pa trapezius ndi minofu ya rhomboid kuti muthandize kuthandizira mapewa anu ndi msana.

Chombo cha kisiesiology chothandizira kulamulira pambuyo pake chimaperekanso pang'onopang'ono kukoka kwa minofu yanu pamene mukuwombera. Chikumbutso chanzeru chingakhale chokwanira kukupatsani inu kukhala ndi wamtali ndi malo abwino kwambiri.

Zambiri

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Phunzirani momwe Mungapangire Kukhazikika Kwambiri

Wodwala wanu wathanzi akhoza kukuthandizani kuti muyambe kukhala ndi chizolowezi chochita masewera olimbitsa thupi. Mwa kulimbitsa minofu yomwe imagwirizanitsa ndi mapewa anu, mudzakhala ndi bwino kulamulira malo anu.

Kuchita masewera olimbitsa thupi monga kowonjezereka T, kowonjezereka, kapena Y yowonjezereka kungakuthandizeni kuti mukhale osakanikirana ndi minofu yomwe imathandiza kuti mukhale oyenera. Mukhoza kuwona ndi PT kuti muphunzire njira yoyenera yopangira zochitikazo.

Zambiri

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Ikani Alamu

Zikumveka zophweka, koma kuika alamu pamene mukugwira ntchito kungathandize kuphunzitsa thupi lanu kuti likhale loyenera. Ndi kangati mwakhala pa kompyutala yanu ndi malo abwino, koma kuti mudzipeze nokha mutangotsala maminiti pang'ono?

Makompyuta ambiri ndi mafoni a m'manja ali ndi ntchito ya alamu. Ingokani kalamu kapena timeri kuti mupite mphindi 20 kapena 30 iliyonse. Pamene alamu akugwiritsanso ntchito, sungani malingaliro anu, gwiritsani ntchito snooze, ndipo mubwerere kuntchito. Mukamapitiriza kukhala ndi malo abwino, mukhoza kuwonjezera nthawi pakati pa alamu.

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Pemphani Anzanu Kuti Akupatseni Zikumbutso Zofatsa

Vuto poyang'anira momwe mukukhalira ndikuti ndi kovuta kudziwonera nokha mukakhala. Pofuna kuthetsa izi, mutha kukhala pansi ndikugwiritsira ntchito pagalasi tsiku lonse, koma lingaliro labwino ndikungofunsira abwenzi ndi ogwira nawo ntchito mofatsa kuti akukumbutseni kuti mukhale wamtali pamene akuwonani kuti mukugwedeza.

Mawu ochokera

Zosauka kukhala pansi ndi kuimirira kungakhale chifukwa chimodzi cha kupweteka kwa kupweteka, kupweteka kwa khosi, kapena ululu wa m'mapewa. Mukamaonana ndi wodwalayo komanso kuphunzira kuti mupeze bwino ndikukhalabe bwino, mungakhale otsimikiza kuti mungathetse mavuto anu mwamsanga ndi kupewa zowawa za m'tsogolo.

> Chitsime:

> Hansraj, Kenneth K. "Kufufuza kwa zovuta m'kati mwa msana wa chiberekero kunayambika ndi malo ndi udindo wa mutu." Technol Int 25.25 (2014): 277-9.