Hlala phansi ngqo! Ungadli! Njengoba uya, qinisa isisu sakho! Zingaki izikhathi ebuntwaneni bethu besizwa lezi zwi ezicasulayo. Kuvela ukuthi lokhu akuyona ukuqoqwa kwabantu abadala. Iqiniso lokuthi umgogodla ophilile uyisisekelo sempilo, ubona kuphela ubudala.
Odokotela bama-Orthopediki bathi indlela esihamba ngayo, lapho kubeka khona ukuthi siqhuba imisebenzi ehlukahlukene yansuku zonke, kuncike empilweni yomgogodla. Sizozama ukuchaza-kungani. Uma umsebenzi wakho udinga isikhathi esiningi sokusebenzisa endaweni eyodwa, uhlezi noma umile, noma usuvele unenkinga yokumiswa, funda lesi sihloko ngokucophelela. Ake siqale ngolunye ulwazi oluzosivumela ukuba siqonde kangcono ukuthi kungani umgogodla ophilile ubaluleke kakhulu kithi.
Indlela umgogodla uhlelwe ngayo. Umgogodla uqukethe ama-vertebrae amaningana ahlelwe ngaphezulu kwesinye, axhunyiwe kulayini olulodwa. Lokhu kusivumela ukuba senze ukunyakaza okuhlukahlukene - hlala, ugobe ngezindlela ezahlukene, ugoqa amakhanda. Phakathi kwama-discs we-vertebral atholakala i-cartilage eguquguqukayo, esebenza njengento ephazamisayo. Indima efanayo idlala ngokugoba kwemvelo yomgogodla. Ngoba akuyona eqondile, kodwa unesimo sencwadi "S". Isikrwangu senza njengentwasahlobo ethinta amanzi, sishisa impembelelo eyenzekayo uma uhamba futhi uhamba. Ukuhamba komgogodla kunikezwa ngamalungu nje kuphela, kodwa futhi kutholakala ngokulinganayo emaceleni omabili emisipha yangemuva kanye nemisipha yomzimba. Basebenzela umgogodla njengohlobo lwe-corset. Lokhu kusiza ukugcina umzimba ngesimo sokuma. Zonke izindlela ezichazweyo zihlelwe ukuze umgogodla ophilile ungabhekana nemithwalo ephakeme kakhulu. Futhi nakuba emva kweminyaka eminingi amandla ayo ehla, sivame ukusheshisa le nqubo ngokwethu. Asikho indlela yokuphila enempilo, ewusizo ngomgogodla. Ngakho yini esingayenza ukuze sigcine umgogodla uphilile, ngoba yisisekelo sempilo!
Thanda ukuhamba. Uma uhola impilo yokuphila, izakhi ezincane ezidingekayo kuma-vertebrae ne-intervertebral diss zokuvuselela okuqhubekayo. Lokhu, futhi, kuholela ekugqokeni ngaphambi kwesikhathi. Iseluleko sethu: Yenza njalo usuku lonke.
- Yenza umkhuba kunoma imuphi umdlalo. Uma lokhu kungenakwenzeka, yibeke esikhundleni ngokuhamba okusheshayo. Nokho, uma nje uhamba okungenani isigamu sehora ngosuku. Ngisho nesimo sezulu esibi.
- Endleleni yokusebenza noma ukubuyela ekhaya ngezokuthutha zomphakathi, shiya amanani amaningi ngaphambili bese uhambahamba.
- Esikhundleni sokusebenzisa i-elevator, kancane kancane ugibele izitebhisi. Ukuphakama okunjalo okubonakala sengathi kuthulile kufaka ingxenye yengxenye enkulu yokuzivocavoca kuwo wonke amaqembu omzimba.
Ukuqinisa imisipha. Imisipha eqina futhi eqinile kuphela isekela umgogodla endaweni efanele. Izindlala ezihlwempu kakhulu (ikakhulukazi izidumbu zangasemuva nangesisu), ngokuvamile izimbangela zokuhlanekezela okuhlukahlukene komgogodla, ikakhulukazi izivunguvungu zesikhashana (njenge-scoliosis), yizintuthwane ezibuthakathaka zangemva nangomshini wesisu. Iseluleko sethu: indlela engcono kakhulu yokuqinisa imisipha ngokuzivocavoca umzimba.
- Ukuzivocavoca kufanele kwenziwe nsuku zonke, okungenani imizuzu embalwa. Kuphela kule ndaba kuzoba nomphumela oyifunayo.
- Ukuqeqesha e-gym kuqala ngomthwalo omncane. Gwema ukunyakaza okubangela ukwehlisa umgogodla (ukuphakamisa izisindo ngaphezulu kwekhanda), noma ukwandisa ukucindezela kuma-discs (ukuqhubekela ngokweqile phambili noma emuva).
- Uma unenkinga ngomgogodla, ngaphambi kokuya ejimini, buza udokotela.
Hamba ngakwesokudla. Ukuma okubonakalayo ngenkathi uhamba kuhlinzeka ukusabalalisa okufanako kwengcindezi emgodini, amalunga nama-disc. Uma u-slouching, inkontileka yemisipha ye-pectoral ne-back back. Ngenxa yalokho, imisipha ye-pectoral ihlukumeza yonke ikholomu ye-vertebral, eholela ekuthambekeni ngokweqile phambili. Iseluleko sethu: hamba emuva ngqo.
- Khumbula, ungagodli ikhanda lakho uma uhamba.
- Ungakhohlwa ukuqinisa izintambo zakho nesisu.
- Zama ukugcina izandla zakho ezingeni elilodwa, ukuwagoqa kancane ngaphakathi.
- Ungayitholi umzimba ngokunene noma kwesobunxele uma uhamba. I-Hips kufanele ibe ukuphakama okufanayo.
Ungakhathazeki etafuleni. Indlela esihlala ngayo ibaluleke nakakhulu kunokuhamba. Ngoba lapho sihlezi, umthwalo ongenhla mkhulu kakhulu. Umfutho we-vertebrae ufinyelela ku-150 kg. Futhi uma ingemuva igobile, amandla asebenza kuso cishe angaba ngu-175 kg! Ukuzingela njalo kunomthelela omubi emisipha. Futhi lokhu emva kwesikhashana kuholela ekuvaleni ngemuva. Iseluleko sethu: ukuhlala endaweni engafanele ngokuvamile kubangelwa ifenisha engeyona e-ergonomic. Thola ifenisha "efanele".
- Ungabe uhlala esihlalweni esingahlali kahle isikhathi eside, ngoba lesi sizathu esiyinhloko sokugwedla ngokweqile umgogodla we-lumbar. Sekuyisikhathi eside, izihlalo ze-ergonomic ezenzelwe ukubamba umgogodla endaweni efanele zakhiwe.
- Gwema izihlalo eziphansi. Bakha umthwalo owengeziwe emgodleni.
- Zama ukuhlala phansi ukuze isisindo sakho sigxile emagodini nasemathangeni. U-Hips kufanele ube ofana phansi.
- Ungaphonsa unyawo lwakho emlenzeni. Lokhu kubangela ukuba umgogodla uphenduke.
- Uma ushayela, hlela isihlalo somshayeli ngendlela efanele. Ukuphakama kwesitifiketi nokujula kwayo kufanele kube njengokuthi isondo lokuqondisa, ukuhamba kwekhanda kanye nokuhamba ngezinyawo kufinyeleleka kalula. Amadolo kufanele ahlelwe kancane ngenkathi izinkalo zikhona ngokuzungezile. Uma isihlalo sangemuva singenayo i-convex ekuphakameni komgogodla we-lumbar, faka isikhwama esikhethekile nesembozo.
Gwema ukulayisha ngokweqile. Ukwethula owesifazane ngaphandle kwesikhwama semfashini, isikhwama sokuthenga noma isikhwama sokuhamba ukuhamba akunakwenzeka! Zonke ziyakuthinta isikhundla somgogodla. Ngisho isikhwama esincane kunazo zonke asiphephile - owesifazane ngokwemvelo uphakamisa ihlombe lakhe, lapho isikhwama sakhe esikhwameni khona. Futhi lokhu kuyishintsho ekuthumeni, isisindo somzimba asihambisani ngokulinganayo. Iseluleko sethu silula: qaphela imithetho elandelayo.
- Uma ushiya isitolo ngamaphakheji, usakaze isisindo sabo ngezandla ezimbili.
- Uma uthwala isikhwama ehlombe lakho, uliphonse ngezikhathi ezithile kusukela kwelinye ihlombe kuya kwelinye.
- Phakamisa into esindayo kusuka phansi ngokuhlala, ugcine isikhundla esiqondile somgogodla, bese uvuka kancane. Uma uphakamisa into emi ngezinyawo zayo, ingcindezi emgodleni ikhula kabili. Lokhu kungaholela ekuhambeni kwe-disc. Futhi lokhu kuyingozi kakhulu!
- Lungisa ukuphakama kwefenisha ngokusho kokuphakama kwakho. Isibonelo, i-countertop ekhishini kufanele ifakwe cishe ngo-8 cm ngaphansi kwe-elbow.
- Thatha ithubhu kumuntu ohlanza umshini wokugcoba isikhathi eside kuze kube yilapho ungadingi ukufa ezintathu ekuvuneni.
- Qinisekisa ukuthi unama-mattress omuhle. Akufanele kube buthaka kakhulu. Ikhethelo elihle (kodwa hhayi elimnandi kunazo zonke) liyindawo eqinile eqondile. Kodwa uma konke kuhambisane nomgogodla, kwanele ukuthenga i-ergonomic mattress efanelekayo kumenzi.
- Zama ukulala ngesimo esifanele somgogodla. Ngokuvamile kunconywa ukuba ulale eceleni, imilenze iminyene emadolweni. Uma ujwayele ukulala emhlane wakho, okungenani ubeke umcamelo omncane phansi kwamadolo akho - lokhu kuzokhulula umgogodla we-lumbar kusuka ekudleni okungadingekile.
Lawula isisindo sakho. Ngisho nokukhuluphala ngokweqile kudala umthwalo owengeziwe emgodleni. Lokhu kuvame ukuholela ekuwohlokeni kwangaphambi komgogodla, amalunga nama-discs.
Izimpawu zokuxwayisa . Iningi labantu liya kudokotela kuphela uma lihlaselwa ubuhlungu obukhulu emuva. Kodwa nokho umgogodla uthumela izimpawu zokuqala ekuqaleni. Lokhu kungaba, isibonelo, ubuhlungu bentamo eyenzeka ngemuva kwesihlalo eside nekhanda eliphansi. Futhi, izimpawu zingaba ikhanda, isizungu, ukugoqa emilenzeni nasezandleni. Ngezinye izikhathi ubuhlungu be-back emuva buphathwa ngokungalungile njengokuvuvukala kokuphela kwezinzwa. Noma kunjalo, kaningi isizathu esikhulu - disks disks. Ngakho-ke, noma yibuphi ubuhlungu emuva (ngisho ncane), obuphindaphinda futhi buhlala isikhathi eside, kudinga ukubonisana nochwepheshe nomuthi wezinzwa. Akugcini nje ukunciphisa izimpawu, kodwa ngokuyinhloko ukuvimbela ukuguqulwa okuqhubekayo komgogodla.
Imithetho yehhovisi. Uma uhlala ujikeleze itafula usuku lonke, zama ukwenza umsebenzi wakho ube nzima ngomgogodla.
- Isihlalo kufanele sifane nokuphakama kwakho.
- Ithebula kufanele libe nokuphakama okunjalo kangangokuba ingxenye engenhla yomgogodla ayihambisani nokusebenza.
- Uma usebenza kwikhompyutha, faka i-monitor phambi kobuso bakho. Uma kufanele ukuthi ahlale eqinile, isibonelo, ukuze angaphazamisi oxhumana naye namakhasimende, kanye kanye nezinyanga ezintathu, ukuhambisa ikhanda lokuphrinta ngaphesheya kwetafula.
- Ikhibhodi kufanele ifakwe endaweni ephakeme ukuvumela izibikezelo ukuba zenzeke ngokuzenzekelayo. Lokhu kuqeda isidingo sokugoba ama-wrists yakho uma ufaka izinhlamvu.
Izambatho eziduduzayo nezicathulo nazo zibalulekile. Isihloko esibaluleke kunazo zonke se-wardrobe yizicathulo ezikhululekile. Kodwa ezinye izingubo zithinta isimo somgogodla. Amaphuluki aqinile kakhulu kanye neziketi zivimbela imisipha yomzimba nokunciphisa emuva ekuthuleni ngokukhululekile. Isipho sethu: Izitshalo kufanele zibe zithambile futhi ziguquguquke - lokhu kuyasiza ekuvikeleni umhlane wakho ekushayweni okwenzekayo lapho uhamba.
- Izindwangu kufanele zibe ukuphakama kuka 2-3 cm (esiphezulu - 4 cm) kusukela emhlabathini.
- Isithende esiphezulu siholela ekuguqulweni kwekhadikhadi ekuthumeni nasekudaleni ama-vertebrae. Futhi nokwelula nokwehlisa izidumbu zomzimba.
Khumbula ukuthi emgodleni onempilo - isisekelo sempilo yomzimba wonke!