Ke uzingelwe kwilaptop yakho kwiiyure ezisibhozo ezidlulileyo. Njengoko utshintsha kwisihlalo sakho, uqaphela ukuba intamo yakho iqinile, ngoko nawe massage ukuze unciphise uxinzelelo. Kodwa ngelishwa, oku akusebenzi, ngoko uphendukela ekuqhekezeni intamo yakho kwaye, ngokubulela, oko kubonakala ngathi kwenza iqhinga. Kodwa kwimizuzu nje embalwa, unokuva ukuba ukuqina kubuya. Wenza ntoni ngokulandelayo? Zama iindlela ezimbalwa ? Okanye, kungcono, enye i-crack ekhawulezayo yentamo? Okanye ngaba ngokwenene kubi ukuqhekeza intamo yakho? Nantsi into ekufuneka uyazi.
1. Kwenzeka ntoni xa uqhekeze intamo?
Kwicala ngalinye lentamo yakho, kukho amalungu amaninzi (aziwa ngokuba yi-facet joints). Ngamnye kubo une-capsule equlethe ulwelo kunye negesi, evumela ukuba amalungu akho ahambe kakuhle, kwaye rhoqo xa uqhekeza intamo yakho, la malungu ayoluliwe kwaye amaqamza egesi akhululwe. Yiloo nto ebangela loo ngxolo iphumayo kwaye kutheni unokuziva ukukhululwa kwi-tension xa oku kusenzeka. Gcina ukhumbule, nangona kunjalo, ukuba ezi zandi eziqhekezayo azithethi ukuba wenze uhlengahlengiso oluyimpumelelo lwentamo.
2. Ziziphi iingenelo zokukrazula intamo yakho?
Kuyavela ukuba ukukrazula intamo yakho kunokwenza okungakumbi kunokuphelisa ukuqina. Isifundo esinye ibonise ukuba umkhuba unokuba nempembelelo yonyango kuba abantu banxulumanisa ingxolo yokukrazula kunye nemvakalelo yomzimba yokukhululwa. Kwakhona, ngokutsho kukaDkt Kevin Wafer, i-chiropractor esebenza kwi-CORE Chiropractic eTexas, umzimba ukhulula i-hormone yokuziva-good ebizwa ngokuba yi-endorphins xa uvula intamo yakho. Nangona kunjalo, uvakalelo lulungiso nje lwexeshana. Yena wacacisa , Ingxaki kukuba i-endorphins ihlala kuphela kwigazi le-15 ukuya kwi-20 imizuzu. Emva koko uqala ukuziva ufuna ukukhupha intamo yakho kwakhona. Ke, awuyilungisi ingxaki kwaphela, usebenzisa i-endorphins ukuvala ingxaki okwethutyana.
3. Ngaba ukukrazula intamo yakho kunokuba yingozi?
Ngamafutshane, kuxhomekeke. Ukuba kwenziwe ngokungalunganga okanye rhoqo, ukukrazula intamo yakho kunokukhokelela kwiingxaki ezinzima. Umzekelo, ukuba uqhekeza intamo yakho yonke imihla, amaxesha amaninzi ngemini, iiligaments kumalungu entamo yakho zinokusolulwa ngokusisigxina. Ngaphandle kokunciphisa i-ligaments kunye ne-tendon, oku kunokukhokelela ekungazinzini kwentamo kunye nokwandisa umngcipheko wokuphuhlisa i-osteoarthritis (xa i-cartilage ekhuselayo ekhupha iziphelo zamathambo akho iyancipha ixesha elide).
Ukongeza, ukubetha ngamandla intamo yakho kunokukhokelela kwizicubu ezidibeneyo ezonakalisiweyo, ukuqhina kwegazi kunye nokucinezelwa kwemithambo-luvo, okwenza kube buhlungu kakhulu ukuhambisa intamo yakho konke. Kodwa iingozi azipheli apho.
4. Ngaba yinyani ukuba ukukrazula intamo yakho kunokubangela i-stroke?
Isigwebo sisaphuma nokuba ingaba yimbangela ethe ngqo, kodwa uphando lubonise ukuba lunokunyusa umngcipheko womntu wokuba ne-stroke. Ngokutsho isifundo kwi Iziko lezoNyango leYunivesithi yaseBaylor , ukukrazula intamo yakho kunokubeka i-artebral arteries emngciphekweni wokubunjwa kwe-aneurysm kunye / okanye i-dissection, engakhokelela kwi-stroke enzima.
Kodwa ngaphambi kokuba ukhathazeke, kuyafaneleka ukuba uqaphele ukuba iingcali ezininzi aziqinisekanga malunga nekhonkco phakathi kokuqhekeka kwentamo kunye nokuba ne-stroke, ngakumbi kuba kukho izifundo eziphikisanayo. Umzekelo, ngo-2016, isifundo utyhile ukuba abantu abatyelele i-chiropractor ngenxa yeentlungu zentamo babeneziganeko eziphantsi kakhulu ze-stroke. Kwakhona, kukho ngokuqhelekileyo inani lezinto ezidlala indima xa zifika kwizizathu ze-stroke-kwaye ukuqhekeka kwentamo ngokuqinisekileyo akuphezulu kuluhlu.
5. Ngaba ikhokelela kwisifo samathambo?
Nangona abantu abaninzi baye bathi ukukrazula intamo yakho kunokubangela isifo samathambo, akukho bungqina okanye uphando lokuxhasa ibango.
6. Ngaba kukho ezinye iindlela ezikhuselekileyo zokuqhekeka intamo yakho?
Ngethamsanqa, kukho ezinye iinketho zokunciphisa uxinzelelo lwentamo ngaphandle kokuphuma kwentamo. Ukufumana uncedo olukhawulezileyo, cinga ukolula intamo yakho kwicala ngalinye, ubambe indawo nganye ubuncinci i-15 ukuya kwimizuzwana engama-20. Kodwa okona kubalulekileyo, khumbula ikamva lakho ukuma imini yonke-ingakumbi ukuba uqhele ukuhlala ixesha elide.
UDkt Sebastian Kverneland , i-chiropractor esekelwe eLos Angeles oye waxoxa nathi ngoMeyi, wachaza, Ngelixa ehleli kwiindawo ezingenayo i-unergonomic (njengabaninzi kule mihla) sonke sinotyekelo lokuxhomekeka kwintloko yethu, ngakumbi ngelixa kwiifowuni zethu. . Ngokuya phambili intloko yakho ihleli, uxinzelelo ngakumbi lubekwe entanyeni yakho. Kwi-intshi nganye intloko yakho iphuma phambili ukusuka kukulungelelaniswa kwayo okuqhelekileyo, wongeza ukuya kwiipounds ezilishumi ezongezelelweyo zamandla entanyeni yakho.
Ukulwa nolu qheliselo luyingozi, uGqr. Kverneland wacebisa ukuba uthathe ikhefu elingabandakanyi ukuhlala. Waqhubeka wathi, Ingcebiso yam ephambili [kukuba] uthathe ikhefu ngokuhlala ngokucwangcisa ukuma kunye nokuhamba ikhefu (okanye uhambe xa ufowunela iifowuni), yolula intamo kunye nomva imihla ngemihla, uhlale ngokufanelekileyo xa kwikhompyutheni yakho kwaye uqinisekise ukuba ukujonga kwakho kujonge ngqo phambili. (kwaye hayi phantsi) xa ujonge ikhompyuter yakho okanye ifowuni.
7. Leliphi elona xesha lifanelekileyo lokuya kugqirha?
Ukuba ubuqhekeze intamo yakho kancinci kwaye awuziva nakuphi na ukuqaqamba okanye ukungakhululeki, mhlawumbi awudingi ngcali. Nangona kunjalo, ukuba uhlala uqhekeza intamo yakho kwaye usazabalaza neempawu ezinjengeentlungu ezingapheliyo zentamo, ukudumba kwentamo kunye intloko ebuhlungu , olona bhejo lukhuselekileyo kukufuna uncedo lobuchwephesha. Ngoncedo lwe-chiropractor, unokufunda izizathu ezisisiseko, ukufumana uhlengahlengiso oluyimfuneko kwaye ufumane iingcebiso malunga nendlela yokuphatha imeko yakho ekhaya.
EZIQHELEKILEYO: Izizathu ezi-4 zokujonga iimpawu zakho ngumbono owoyikekayo (kunye nezizathu ezi-2 ezinokuthi zincede)
