Kunezizathu eziningi ezibangela ukuvela kwe-osteochondrosis, isibalo esikhulu kunawo wonke esibonakala ehlobo, lapho abanye bephuma edolobheni, besondela emaqeshini abo ehlobo, kanti abanye bahlambalaza ngemidwebo. Uma uzizwa ushintsho olungajabulisi empilweni yakho, ubuhlungu obuncane emilenzeni nasemhlane, qala ngokushintsha umthamo wakho we-mattress kumatrice omzimba wegazi, noma okungenani kumamitha omzimba ophakathi. Ungalali phansi kuma-sofas endala nama-clamshells ashukumisayo, esikhundleni somswakama omkhulu onothile nge-encane futhi ephathekayo.
Ungavumeli izinto zihambe ngokwazo futhi ungacabangi ukuthi yonke into ngokwayo iyodlula, qiniseka ukuthi ubona udokotela, kuphela ochwepheshe oyokwazi ukunquma ukuthi u-osteochondrosis luqala kangakanani esimweni ngasinye futhi ukhethe ukwelashwa okungcono okubandakanya ukuvocavoca okukhethekile nokubuthelwa. Inkinga ye-osteochondrosis ayisanda kusha futhi isuselwe isikhathi eside, enye yemiphumela yezifundo ezinjalo iyinkimbinkimbi ekhethekile eyenziwe ngokuzivocavoca, okuphakanyiswa kunoma ubani oye wahlangabezana nalesi sifo. Ukuzivocavoca kufanele kuhanjiswe ngokucophelela, ungawunqobi ubuhlungu obungenakubekezeleka bokuzilimaza. Qala ukuzenza ngokucophelela nangokuhamba kancane, ukuze kube lula, ungabeka umkhumbi ophansi noma umcamelo ngaphansi kwamadolo akho.
Uma ukhathazekile ngokubuhlungu emgodleni, kunconywa ukuthi wenze lokhu okulandelayo 2 kuya kwezingu-3 ngosuku ngosuku kwemizuzu engu-15.
- Beka emhlane wakho, welula izandla zakho emzimbeni, ungene kwi-akhawunti ye "eyodwa" - phawula izandla zakho ukuze zifike engxenyeni engama-90 ° esihlahleni, ngenkathi uzothatha amasokisi wena. Ngezindleko "ezimbili" - phumula futhi wehlisa izandla zakho. Ukuzivocavoca Kunconywa ukuba kwenziwe 1 noma 2 izikhathi.
- Ukulala emhlane wakho, phakamisa izandla zakho (nge-angle ° 90 kuya esihlahleni), ungene kuthebhu "eyodwa", ubambe isandla sakho sobunxele endaweni yesandla ngesandla sakho sokunene futhi, njengokungathi uyidonsela phezulu ngesikhathi esisodwa, uphendule isiqu ngakwesokudla. Ngezindleko "ezimbili" ubuyela esimweni sokuqala, ngezindleko "ezintathu" - phinda lo msebenzi, kodwa uncike emuva eceleni (kwesokunxele). Ukuzivocavoca futhi kunconywa ukwenza izikhathi ezingu-1 noma ezimbili.
- Ukuzivocavoca okulandelayo futhi kwenziwa ngemuva kokulala, kodwa ngezingalo zihanjiswe ekhanda. Ukuzivocavoca kufaka ngokunye ukuguqa imilenze emadolweni, kufanele kwenziwe ngokuhambisa phezu kombhede noma umbhede. Ukuzivocavoca kuphindaphindiwe ngomlenze ngamunye, kusuka izikhathi ezingu-6 ukuya kwezi-8.
- Ukulala emhlane wakho, yenza lokhu okulandelayo: ngendleko "eyodwa" - sidonsela emadolweni esifanele, sisigxile ngezandla zethu futhi sizama ukufika ebunzini lakhe, ngenxa yokuthi "ezimbili" sibuyela esimweni sokuqala. Ngenxa yokuthi "abathathu" senza umsebenzi ofanayo, kodwa ngesondo lesobunxele, siwuqeda ngokuthatha isikhundla sokuqala emaphuzu "amane". Ku-akhawunti ye "emihlanu" siphindaphinda ukuvivinya okufanayo, kodwa kanyekanye ngamabili amadolo, futhi ngenxa yokuthi "ayisithupha" sibuyela esimweni sokuqala. Lokhu kuvunyelwe kunconywa ukuba kwenziwe 1 noma 2 izikhathi.
Emva kwalokhu okuyinkimbinkimbi kuyoletha ukukhululeka ngendlela yokubuyisela ubuhlungu, kumele kuqhutshwe, kufaka phakathi izivivinyo eziningi.
- Ukulala emhlane wakho, bhonqa amadolo akho, izandla ngenkathi uhlezi ekhanda. Ngezindleko ze "eyodwa", ngokubamba isandla sokunxele kwesokunxele endaweni yesandla, ukudonsa ngakwesobunxele, ngenkathi wehlisa amadolo ngokuphambene. Ngokwezindleko ze "ezimbili" sibuyela esimweni sokuqala, ngezindleko ze "ezintathu" siphindaphinda okufanayo, kodwa ngakwesinye isici, bese sibuyela esimweni sokuqala ku-akhawunti ethi "ezine". Ukuzivocavoca kufanele kuphindwe izikhathi ezingu-6 kuya kwezi-8.
- Themba ngemuva kwakho, izandla phezulu, ngeceleni lika-90 ° kwisiqu. Ngokwezindleko ze "eyodwa" - bhonsa imilenze yakho, ukugubha ngamadolo akho ngezandla zakho, ngezindleko "ezimbili" - sibahlehlise, babuyele esimweni sokuqala. Ukuzivocavoca kwenziwa okungenani izikhathi ezingu-6.
- Ukulala emhlane wakhe, elula izandla, ekhanda futhi ebeka izinyawo zakhe ngezindlela ezahlukene. Ngezindleko ze "eyodwa" - sinciphisa imisipha yemilenze ngomzamo omkhulu wamasekhondi angu-5, ngokubiza "kokubili" - ukuphumula kancane. Ukuzivocavoca kwenziwa kusukela izikhathi ezinhlanu kuya kweziyisikhombisa.
- Ulale phansi, elula izandla zakhe emzimbeni. Ngezindleko ze "eyodwa" - phakamisa isikhumba, uguqe ngamadolo, uphumule izinyawo futhi ucindezele izinyawo ngamasekhondi angaba ngu-5, ngokubiza "amabili" - phumula futhi ubuyele esimweni sokuqala. Ukuzivocavoca kwenziwa kusukela izikhathi ezingu-8 kuya kwezi-10.
- Silala phansi esiswini, sibeke izandla zethu ngaphansi kwengane. Ngezindleko "zomunye" - siphakamisa umlenze wesokunxele, ngaphandle kokusigoqa, ngokubiza "amabili" - umlenze wesokudla, futhi sizama ukuyiqondisa. Ngezindleko "ezintathu" sixhuma imilenze bese sibamba kule ndawo ngamasekhondi angu-5. Ukuzivocavoca kwenziwa kusukela izikhathi ezingu-6 ukuya kwezi-8.
Okubaluleke kakhulu, uma unesithakazelo ngempela ekufezeni imiphumela, yenza lezi zivivinyo nge-osteochondrosis njalo.