Ukuvumelana nezimo kungabhekwa njengendawo ekhethekile yesimiso se-musculoskeletal, esinquma ukuhamba kwamalungu omzimba ngamunye. Ukuzivivinya umzimba kukuvumela ukuba ukwandise ukuguquguquka, ngoba ukuphakama okungenzeka kunakho konke okuhambayo kufinyelela. Yenza ukuguquguquka okusebenzayo, okubonakala ngokuzikhandla kwayo, futhi kuguquguquke, kubonwe ngenxa yesenzo samandla angaphandle endaweni yomzimba eshukunyiswayo. Ukwenza izivivinyo ezolula kufanele kuhambisane nokuhlinzekwa okugunyaziwe kokwenyuka kwama-amplitude yokunyakaza. Kulokhu, ngesikhathi sokuqeqesha, kufanele uzame ukwandisa ukwedlula, bese uqeda ngokuphelele imicu ye-muscle. Kulesi simo, ukuze uzuze ukunwetshwa, ngeke kuphumelele ukwenza imisebenzi evamile esetshenziselwa ukuthuthukisa amandla, ngoba anganikeli ukuphakama okuphezulu kokunyakaza.
Phakathi nokuzivocavoca okulula, kunezinguquko eziningi zomzimba ezinikezwayo. Isibonelo, lapho welula umgogodla, izikhala ze-intervertebral zanda, ukujikelezwa kwegazi kwezinxenye zayo ezihlukahlukene kuthuthukisa, futhi izinga lokuphulwa kwamagciwane omzimba liyancipha. Ukwenza izivivinyo ezilula zokwehlukanisa nakho kusiza ukunciphisa ubuhlungu be-reflex.
Kulabo abathokozela imiphumela yempilo ebalulwe yile mbambiso, ulwazi mayelana nendlela yokwenza kahle umzimba ozokwelula ngokuqinisekile luyoba nesithakazelo. Ukuze wenze lokhu, akudingekile ukuba ujoyine amaqembu okuzivocavoca akhethekile, ngoba lolu hlobo lokuzivocavoca lungenzeka ngempela ekhaya. Noma kunjalo, ngaphambi kokuba uqale ukuzivocavoca, kufanele uqaphele ezinye izici zokusetshenziswa kwazo. Ngokuyinhloko, ngokushesha ngaphambi kokuba kudingekile ukuba uphumule ngokomzimba, ukhohlwa isikhathi sokuqeqeshwa mayelana nezindaba zamanje futhi ugxile ekusebenzeni kokuzivocavoca. Indlela enjalo izoqinisekisa ukuthi ukusebenza komzimba kusebenza kahle futhi kuzovumela ukugxila ekwenzeni ukulungiswa okuphezulu, okufaka ekwakheni ukuguquguquka.
Indlela yokwenza kahle lokhu noma ukuvivinya umzimba, sizocabangela ngokuningiliziwe lokhu okuyinkimbinkimbi ekuthuthukiseni ukuguquguquka:
1. Yenza umzimba ube nombono onamafutha endaweni enzima (mhlawumbe phansi). Phakamisa izandla zakho bese uzibeka phezu kwesiqu, lungisa izintende zakho. Beka imilenze yakho ndawonye, khipha amasokisi akho. Ukwenza lo msebenzi, okokuqala, ngesandla esisodwa, bese omunye, bese wenza izinyathelo ezifanayo nezitho ezingezansi. Emva kwalokhu, zama ukuhlukumeza imisipha ngemuva ukuze uqiniseke ukuthi uhlaka lwezinhlangothi ezahlukene zomgogodla luhlukanisiwe.
2. Ngesikhathi ulele phansi phansi, faka imilenze yakho ngendlela yokuthi imilenze, amasokisi kanye nezithende zithintane ngesikhathi esifanayo. Umzimba kufanele ube ngaphansi kwesimo esiqinile. Beka izandla zakho phansi emzimbeni ngezandla zakho. Ukukhulula ngokuqinile phansi, kodwa ngaphandle kokucindezeleka okungadingekile. Ukuze usebenze ngendlela efanele yalolu hlelo, kufanele uhleleke ngezikhathi ezithile, ngenkathi uphumule futhi ucindezela imisipha yakho, ufinyelele ukululalwa komgogodla.
3. Ulale ngesisu sakho, welula imilenze ngendlela yokuthi ibanga eliphakathi kwezinzwani liphakathi kuka-10 kuya kwangu-15 amasentimitha. Ngezandla, faka ikhanda lakho futhi wenze ukunyakaza okuhlinzeka ukwelula.
4. Hlala eduze nodonga, uthinta ubuso entanyeni, amahlombe, izithende. Uma wenza lo msebenzi, uthathe umoya, ngenkathi uphakamisa izandla zakho, ubambe umoya wakho kancane. Zama ukwelula umzimba emzimbeni ongaphezulu, kodwa ungadabuli isithende phansi. Lapho uphefumula, phumula imisipha futhi uhlehlise izingalo zakho.
5. Ukuma, welula izingalo zakho phambili bese uzibeka ezingeni lesifuba phezulu phezulu ngezandla zakho. Ukuthatha umoya ojulile, phakamisa ingalo yakho yangakwesokudla phezu kwekhanda lakho, ngenkathi uvula isandla sakhe. Phakamisa ikhanda bese ubheka ngemuva kwesandla. Ngakwesokunxele, phonsa isandla sakho sobunxele. Bese uphume futhi uphumule. Phinda lokhu kuvivinya umzimba ngokushintsha izandla.
Emva kokuqeda le nkimbinkimbi, kufanele ulale emhlane wakho noma esiswini sakho, phumula futhi ube nokuphumula okuncane. Ukwehlukanisa okudwetshwayo kuhlu kungenziwa nganoma yisiphi isikhathi esikahle - ekuseni ngemuva kwephupho, ngesikhathi sokuphumula ngesikhathi sokusebenza noma kusihlwa ngaphambi kokulala. Ngokuziphatha okufanele futhi okuvamile ngalezo zindlela zomzimba, umphumela wokuphulukisa ngeke uthathe isikhathi eside. Ngaphezu kwalokho, umzimba wakho uzothola ukuguquguquka okuguqukayo, okuzoqinisekisa ubuhle bokuhamba.