Ungalandela kanjani ngokufanele ukuthunyelwe?

Uhlale udinge ukuzibuka kahle. Ikakhulukazi, kubhekene nalezi zimo lapho kudingekile ukulandela ukuma. Wonke umuntu kufanele aqaphele ukuhlelwa ngendlela efanele futhi alungise konke okuhamba ngaphezu kwesijwayelekile. Kodwa, akubona wonke umuntu owazi ukulandela ngokufanele ukuthunyelwe.

Ngempela, kanjani ngokufanele ukulandela ukuma? Empeleni, akukho lutho oluyinkimbinkimbi kulokhu, kudingekile ukuba uthole olunye ulwazi. Ngakho-ke, ukuhlelwa yisikhundla lapho uhlale ugcina umzimba wakho. Ukubuka okuthunyelwe, ungagweba isimo sempilo yomuntu. Uma sinenkinga embi noma into ehlukumezayo, siqala ukugoba nokuzingela, ngokujwayelekile, ukugcina ukuma okulungile akulungile. Kubantu abanempilo emihle, umzimba uziphatha ngendlela efanele. Ngakho-ke, akudingeki ubukele kuphela ukuthi ubamba kanjani umhlane wakho, kodwa futhi nokunyakaza kwakho. Kuphela uma kwenzeka uhamba ngokushelela futhi ugcine umhlane wakho uqonde, futhi akudingeki ukuba ulandele, une-posture enhle ngempela.

Ngokuvamile, impilo yansuku zonke, ukuba nesimo esihle asikho nzima kakhulu. Kunzima kakhulu ukuqhubeka nokuma ngemuva kokulethwa. Yilokho esikukhulumayo manje. Phela, imiphumela yokubeletha ingaholela ekutheni isakhiwo samalungu sizoshintsha futhi i-arthritis ingaqala. Ukuze ukwazi ukuzivikela kulokhu, udinga ukwazi ukuthi ukukhulelwa nokubeletha kuthinta kanjani ukuhamba kwakho, nokuthi ungagwema kanjani izinkinga ngamalunga nomgogodla. Okokuqala, kufanele kuqaphele ukuthi ngesikhathi sokukhulelwa, ukuhamba kwesikhathi kuthinta izici ezihlukahlukene. Ngokuqinisekile, ukushintsha ubukhulu besisu, ukwanda kwesisindo nokunciphisa izithungu. Kancane kancane, isikhungo sokuvuthwa komzimba sishintsha futhi, ngenxa yalokhu, lona wesifazane ubeka isifuba sakhe esifubeni, ngenxa yokuthi ibanga eliphakathi kwe-vertebrae esifundeni se-lumbar landa futhi ukujikeleza kwe-back back kwenzeka. Uma emva kokubeletha uyaphawula ukuthi ukuthunyelwa okungazange kushintshe kangcono futhi uqhubeka ukugcina isipele ngokungalungile, ngakho-ke kuyadingeka ukuba uzinakekele futhi ulungise ukuhlelwa kwakho.

Ukuze wenze lokhu, udinga ukwenza izivivinyo ezilula ezizosiza ukuvumelanisa umhlane wakho futhi ulethe ukuhlelwa kwesimo esimweni esivamile. Akunzima neze ukukwenza, nje, udinga ukwenza umzimba njalo futhi ungakhohlwa ukuzibuka.

Ngakho-ke, ukuqala, hlala eduze kwesibuko ukuze ubonakale ekukhuleni okugcwele. Futhi, ungacela umyeni wakho noma umngane wakho ukuba akulandele. Manje udinga ukuqondisa ukuze ube phezulu ngangokunokwenzeka. Kufanele uzizwe sengathi othile uthathe izinwele ezivela ekhanda lakho futhi akudonsa.

Ngemuva kwalokho, udinga ukucindezela izintambo futhi, ngesikhathi esifanayo, udwebe esiswini. Manje sekela emuva futhi unomuzwa wokuthi amathambo ashicilelwe athuthukile phambili. Ekuphetheni, udinga ukuphakamisa esifubeni ngokuphezulu ngangokunokwenzeka kusuka ezindlebeni.

Beka izinyawo zakho ukuze kube khona ibanga elingamamitha angu-30 phakathi kwabo. Emva kwalokhu, kumele uthumele lonke isisindo somzimba wakho ngaphandle kwezinyawo. Ngesikhathi esifanayo, amadolo akho kufanele akhululeke, futhi izandla zakho zitholele ngokuthula emzimbeni wakho.

Ukuphuza kufanele kuqinisekiswe. Ungazivumeli ukuba uphefumule kaningi futhi ngezikhathi ezithile. Kumele uqhube kancane kancane, njengoba uphefumulela ngesigqi sakho semvelo sokuphila.

Kumele uzizwe ukuma kwakho okusha. Nguye olungile futhi odingekile. Yiqiniso, okokuqala kuzobonakala sengathi iyinqaba futhi engeyona engokwemvelo kuwe. Ungacabangi ngakho. Kulula nje, usuvele ulahlekelwe umkhuba wokujwayela okujwayelekile, yingakho uzizwa unomuzwa ongajwayelekile. Kungcono ukubheka esibukweni bese ubuza abathandekayo bakho. Ngokuqinisekile bayokutshela ukuthi uqale ukubheka kangcono, ukuhlelwa kwakho kulungisiwe futhi udinga ukuhamba njalo.

Ngakho-ke, nguwe kuphela oyozizwa ukuthi uphinde ubambe umhlane wakho ngokungalungile, phinda lezi zivivinyo ezilula ukuze uqondise emuva futhi, ngokuhamba kwesikhathi, ngeke usadinge ukulandela ukuhamba kwakho, ngoba uzohlale uzigcina ulungile.

Futhi, ungasebenzisa indlela yokuzilinganisa ngokwama-cm. Ukuze wenze lokhu, gcoba itheyipu eduze nengxenye enkulu kunazo zonke zesisu. Khona-ke, phakamisa isifuba, uvumelanise, uthathe izintambo bese uzilinganisa ngokwakho. Ivolumu yakho izokwehla ngamasentimitha amahlanu kuya kwanguyishumi. Lokhu kuyisisusa esihle kakhulu ukuze uqaphele njalo ukuma kwakho futhi ungazivumeli ukuba uphumule.

Khumbula ukuthi udinga ukuqapha ukuhamba kwakho usuku nosuku. Ukuze imigudu ibuyele evamile, kudingeka uqaphele ngemuva kwakho futhi ungadluli umgogodla.

Futhi, udinga ukuqapha hhayi kuphela ukuthi uhamba kanjani, kodwa futhi nokuthi uhlala kanjani. Okokuqala, isihlalo kufanele sibe ne-back back ukuze uthole ukusekelwa okuhle. Ngemuva kwesihlalo kufanele kube nzima, futhi isihlalo siyanelisekile. Ukuze uhlale ukhululekile ngokwengeziwe, ungafaka umcamelo okhethekile ngaphansi komhlane wakho.

Manje ake sikhulume ngokuqamba amanga nokuvuka embhedeni ngendlela efanele. Ukuphakama, ungalokothi uphenduke futhi ungaphenduli, ngenkathi uphonsa amadolo eceleni. Okokuqala udinga ukuhlukumeza imisipha yomzimba, bese uguqa amadolo bese uphendukela ohlangothini lwakho. Ngemuva kwalokho, udinga ukushaya izandla zakho uhlale phansi, uphonsa phansi izinyawo zombili phansi. Uma ulala, yenza ukunyakaza okufanayo, kuphela ekulandeleni okulandelanayo.

Uma uqamba amanga, qaphela ukuthi emuva akuphikisiwe ngakwesokudla noma kwesobunxele. Ungalokothi ulale embhedeni ophansi. Uma uthanda ukulala emhlane wakho, faka umcamelo ngaphansi kwezinyawo zakho ukuze umgogodla wakho ungagudli. Ngendlela, khumbula ukuthi kuyasiza okungenani ngezikhathi ezithile ukulala emlonyeni wakho. Ngokwenza kanjalo, udinga ukubeka amathoni ngaphansi kwesisu sakho nesisu. Uma kuba buhlungu ukulala esifuba sakho, faka umcamelo ngaphansi kwekhanda lakho namahlombe.

Ukwenza noma yimuphi umsebenzi wendlu, qinisekisa ukuthi umzimba wakho awuphikisiwe ngezindlela ezihlukile. Zama njalo ukugcina umhlane wakho uqonde futhi ungazivumeli ukuba uthathe izimo ezibonakala sengathi zikhululekile, kodwa ngesikhathi esifanayo, umgogodla ugoba. Uma wenza lokhu, ukuhamba kwakho kuyoba kuhle, futhi umgogodla - oqinile ngisho.