Ukuzivocavoca kwe-osteochondrosis ye-spinal lumbar

Abantu abaningi bavame ukuzwa ubuhlungu esifundeni se-lumbar, okungabangelwa izizathu ezihlukahlukene, isibonelo, umsebenzi wokuhlala phansi, ukukhula komzimba okweqile, ukuma okungafanelekile ngesikhathi sokulala, njll. Kulesi simo kuzosiza ukuvivinya ubuhlungu obuhlungu emuva, okungenziwa ekhaya. Kubaluleke kakhulu ukwazi indlela efanele yokwenziwa, ukuze ungathuthukisi isimo sakho futhi uthole umphumela oyifunayo.

Yikuphi ukuzivocavoca okumele ukwenze nge-osteochondrosis ye-spy lumbar?

Okokuqala, amazwi ambalwa mayelana nezinzuzo zokuqeqeshwa okunjalo. Basiza ukuqinisa imisipha , ukwandisa izikhala ze-intervertebral, okukuvumela ukuba ususe izinzwa eziphethwe, ukuthuthukisa ukujikeleza kwegazi nokunciphisa ukungezwani, ngakho-ke kuyithuluzi jikelele ekulwa nezifo ezihlukahlukene ngemuva.

Kunezimiso eziningana okufanele zicutshangelwe uma wenza umzimba ukuze unciphise ubuhlungu emhlane ophansi. Zonke ukunyakaza kufanele kwenziwe ngokushelelayo nangokuhamba kancane. Okubaluleke kakhulu ukuphefumula, ngakho ukuphefumulelwa kwenziwa umzamo, futhi ekuphumuleni - umzimba kufanele uphumule. Kubalulekile ukuqhuba njalo futhi ukuqala ukuqeqeshwa kufanele kwenziwe nsuku zonke, ngaphandle kwalokho ngeke kube nomphumela. Ukuzivocavoca ngamunye kuqala ukuphindaphinda izikhathi eziphindwe izikhathi eziyishumi, bese-ke, ugxila esimweni sakho, ukwandisa inani. Uma ngesikhathi sokungajabuli kwakukhona ukuzwela okungajabulisi, ngakho-ke kuyakudingeka ukuyeka futhi uxoxe nodokotela.

Ukuzivocavoca ubuhlungu bomhlane:

1. Ukuphikisana . Thatha indawo enezingqimba, izingalo zakho zikhishwe. Bendza imilenze ehlangene ngakwesokudla emadolweni. Umzimba kufanele uhlale uqinile, kodwa imilenze ithathwa ngakwesobunxele, bese ngakwesokudla, ngaleyo ndlela yenza ukuguqula. Ekugcineni amaphuzu, ukubambezeleka kwamasekhondi ambalwa. Kubalulekile, uma uguqula umzimba, ukuba uphume.
2. Ikati . Lo msebenzi ungenziwa ngisho nobunzima obunzima emhlane ophansi. Hlela kuzo zonke ezine, ubeke izandla zakho ngqo ngaphansi kwamahlombe akho. I-Exhaling, phonsa emuva kwakho ngangokunokwenzeka ukuze ibe nokuma kwe-arc. Bamba imizuzwana embalwa kule ndawo, bese ugoba kancane. Ngesikhathi sokuzivocavoca, izandla nezinyawo zimi.
3. Ibhuloho lehafu . Thatha isikhundla esinqunyiwe, faka izandla zakho emzimbeni, bese uguqa ngamadolo. Phakamisa i-pelvis phezulu ukuze umzimba uqoke umugqa oqondile. Hlala kule ndawo ngangokunokwenzeka ngaphandle kokubamba umoya wakho. Ngemva kwalokhu, kancane kancane wehlisa isikhumba phansi.
4. Superman . Thatha isikhundla esingezansi kwesisu, welula izandla zakho phambi kwakho. Ekuphumuleni, ngesikhathi esifanayo uphakamisa imilenze nomzimba ophezulu, uguqe ngemuva. Vala isikhashana okwesikhashana, kodwa ungapheli umoya wakho. Hamba kancane kancane phansi, uphumule isikhashana bese uphinda izikhathi ezimbalwa.
5. I-Sphinx . Ukuzivocavoca umzimba okunempilo ebuhlungu emuva kusetshenziselwa i-yoga. Isikhundla sokuqala, njengasesikhathini esidlule, ukugcizelela kuphela kufanele kufakwe emaphandleni, futhi izimbambo kufanele zibe ngaphansi kwamahlombe. Ngesikhathi sokuzivocavoca, izinyawo nezintende zezandla kufanele zimile. Ithimba le-pubic kufanele liphoqelelwe phansi ukuze kwandiswe ukujikeleza kwegazi endaweni ephansi. Hlala kule ndawo ngamaminithi angu-1-3.
6. "Ukuthatha ama-apula . " Vuka ngokuqondile ngezandla zakho phezulu. Gudla ngesandla esisodwa, njengokungathi uzama ukunquma i-apula. Bhonqa idolo lomlenze ophikisanayo bese udonsa ithanga. Ukunciphisa, zama ukunciphisa imisipha yakho yangemuva. Exhale futhi uphumule. Phinda okufanayo ngakolunye uhlangothi.
7. Phindela phambili . Vuka ngokuqondile, imilenze ivaliwe. Hamba phambili, uhambisa izandla zakho phansi. Akudingekile ukuthembela ezandleni, ngoba zikhuthaza kuphela ukukhuliswa kwesibhakela, ngakho qiniseka ukuthi zakha umugqa owodwa ngomgogodla. Isisindo somzimba sigxile ezithende futhi uhlale kule ndawo, ungakhohlwa ukuphefumula.