Amathiphu asheshayo
- Beka ikhanda phezu kwamahlombe phezu kwezinqe, uvumele imisipha yakho ikhululeke.
- Khuphula isikrini sakho sifike ezingeni lamehlo ukuze ubheke phambili.
- Sukuma ushintshe isimo cishe kanye ngehora.
Funda igama elithi "ukuma komzimba" futhi amahlombe akho cishe asuke adonseke emuva ngokwawo. Sonke sitsheliwe ukuthi sihlale siqondile, ngokuvamile umuntu owakwenza kwazwakala njengephutha lokuziphatha. Ngakho siyaziqondisa cishe imizuzwana engamashumi ayisishiyagalolunye, bese sishonela emuva ekugoqekeni.
Lelo phethini lokuvula-nokucima liyingxenye yokuthi kungani iseluleko sokuma komzimba singanamatheli. Inhloso yayingekona ukubamba isimo sesithombe esiphelele. Kunomusa kunalokho, futhi kuxolela kakhulu. Ukuma komzimba okuhle kakhulu kumayelana nezinto ezimbili: ukuvumela umgogodla wakho ugcine isimo sawo sokwemvelo, nokungahlali ukhiyeke esimweni esisodwa amahora amaningi.
Yini umgogodla wakho oyifunayo ngempela
Umgogodla ophilile awuyona induku eqondile. Unamagwinci amathathu amnene: elilodwa entanyeni eligoba kancane ngaphakathi, elilodwa maphakathi nomhlane eligoba ngaphandle, nelilodwa emhlane ophansi eligoba ngaphakathi futhi. Uma lawo magwinci ehleli endaweni yawo yemvelo, isisindo somzimba wakho sisatshalaliswa ngokulinganayo futhi imisipha yakho ingakhululeka. Lesi simo esilula, esilinganisiwe sinegama: umgogodla ozinzile (neutral spine).
Ungazizwela umehluko wena. Hlala uzivumele uwele ekugoqekeni, ugoba phambili. Qaphela ukudonseka okubuthuntu emhlane wakho ophansi nasemahlombe. Manje ziphakamise kancane ukuze lawo magwinci emvelo abuye, ubeka ikhanda lakho phezu kwamahlombe akho namahlombe akho phezu kwezinqe zakho. Iningi labantu lizwa umthwalo ukhanya cishe ngokushesha. Lokho kukhululeka kuwumqondo wonke.
Uma ugoqeka isikhathi eside, imisipha esentanyeni yakho nasemhlane kufanele isebenze ngokweqile ukukubamba ngokumelene namandla adonsela phansi. I-Cleveland Clinic ichaza ukuthi lokhu kucindezeleka okungapheli kungaholela ezinhlungwini, futhi esikhathini eside, ukugugeka nokusakazeka kwangempela, kufaka phakathi ukuvuvukala okuthinta amalunga aseduze. Akukona ukuthi intambama eyodwa yokugoqeka izokulimaza. Yiminyaka yazo ehlanganayo.
Kukhona into yesimanje efanele ukwazi. Ukuthobela ikhanda lakho phambili ukubheka phansi efonini kukhuphula kakhulu umthwalo entanyeni yakho. Ngisho ukuthoba okuncane phambili kwe-intshi eyodwa kungaphinda kabili cishe ingcindezi umgogodla wakho oyithwalayo, okuyilapho igama elithi "text neck" livela khona. Ukukhuphula isikrini siye emehlweni akho, esikhundleni sokwehlisa ikhanda lakho kuso, kususa lolo cindezelo.
Ukuhlala njengomuntu, hhayi njengophawu lombuzo
Abaningi bethu senza ukugoqeka kwethu okubi kakhulu edeskini. Izinguquko ezimbalwa ezincane zenza umehluko wangempela, futhi akukho kuzo okudinga ukuthenga lutho.
- Hlala emuva ukuze isihlalo sisekele umhlane wakho ophansi, sigcine lelo gwinci lemvelo elingaphakathi esikhundleni sokusivumela sigobe.
- Beka izinyawo zakho zicaba phansi. Uma zilenga, isekelo lezinyawo noma ngisho inqwaba yezincwadi liyasiza.
- Vumela amahlombe akho aphumule ehla nasemuva, ekhululekile, hhayi aphakanyiselwe ezindlebeni zakho.
- Gcina izingalo zakho ezingezansi cishe zihambisane nomhlaba, izindololwane zakho cishe ku-engeli engamadigri angu-90.
- Khuphula isikrini sakho ukuze ingxenye yaso ephezulu ihlale eduze nezinga lamehlo. Kufanele ubheke phambili ngqo, hhayi phansi.
Inhloso yisimo ongasibamba ngokukhululeka, lapho amathambo akho enza ukubekwa ndawonye futhi imisipha yakho ithole ukuphumula. Uma uzithola ulwa njalo ukuze uhlale uqondile, kukhona okusethiwe okungalungile.
Ukuma uqondile, ngobumnene
Ukuma kunezingibe zako ezithule. Abanye baphushela isifuba ngaphandle bagobe umhlane ophansi kakhulu. Abanye bavumela izinqe zisunduzele phambili nomhlane ophezulu ugobe. Ukuzinza kuhlala phakathi nendawo okulula.
- Zibeke ndawonye kusuka phansi kuya phezulu: isisindo silinganiselwe phezu kwazo zombili izinyawo, amadolo athambile esikhundleni sokukhiyeka.
- Vumela izinqe zakho zihlale ngaphansi kwezimbambo zakho, ngaphandle kokukhiphela isinqe sakho ngaphandle noma ukusifihla ngaphansi.
- Cabanga intambo emnene ephakamisa umqhele wekhanda lakho iye ophahleni, yelule umgogodla wakho.
- Wisela amahlombe akho phansi bese uvumela izingalo zakho zilenge ngokwemvelo.
Uma umile endaweni eyodwa isikhashana, njengasekhaunta noma emugqeni, shintsha isisindo sakho ngezikhathi ezithize. Ukuzunguza okuncane, isinyathelo phambili nasemuva. Ukungayinyakazi kuyisitha kakhulu kunanoma yisiphi isimo sokuma.
Imfihlo yangempela: qhubeka unyakaza
Nansi ingxenye esusa ingcindezi. Asikho isimo esisodwa sokuma okumele usibambe usuku lonke, futhi ukukuzama kungenza umonakalo omkhulu kunokuhle. Umzimba wakhelwe ukunyakaza. I-Cleveland Clinic isikisela ukusukuma ushintshe isimo cishe njalo ngehora, ngisho ukuhamba nje uyokugcwalisa ingilazi yamanzi. I-Mayo Clinic inikeza iseluleko esifanayo esilula: shintsha izimo njalo ukuze kungabikho misipha eyodwa ehlala ingaphansi komthwalo isikhathi eside kakhulu.
Lokhu kubuka kabusha yonke into. Akudingeki uziqaphe umzuzwana ngamunye noma uzizwe unecala uma uzibamba ugoqeka. Kumele unyakaze nje. Setha isikhumbuzo esithule uma sisiza. Yima uma uthatha ucingo. Zelule uma uthatha ikhofi. Isimo sokuma esihle kakhulu ngempela yileso esilandelayo.
Ukunyakaza kwenza umsebenzi onzima ngasemuva futhi. I-Cleveland Clinic iphawula ukuthi kungathatha cishe amasonto amane kuya kwayisithupha omsebenzi ovamile ngaphambi kokuba ukuma komzimba kuqale kuzwakale kwehlukile ngempela, ngoba wakha kancane amandla omhlane nawesisekelo esikubamba ngomzamo omncane. Ukuhamba ngokushesha nsuku zonke, lapho ugcina ikhanda lakho liphezulu bese udonsa kancane imisipha yesisu, kuyindawo enhle yokuqala.
Nini ukuthathe ngokuzimisela okwengeziwe
Imikhuba yokuma komzimba yinto abaningi bethu abangangena kuyo kancane bebodwa. Kodwa ubuhlungu buyisexwayiso esifanele ukuhlonishwa. Uma ubhekene nobuhlungu bentamo, ihlombe, noma umhlane obuhlala, obuqhubeka bubuya, noma obuvimba impilo yansuku zonke, bona udokotela noma udokotela wokuvuvuzela imisipha (physical therapist). Kufana nokuqanda, ukubhava, ubuthakathaka, noma ubuhlungu obuhla engalweni noma emlenzeni. Lokho kufanele ukubukwa yingcweti esikhundleni sokulungisa idesiki.
Uma unesimo somhlane esikhona, ukulimala, noma awuqiniseki ukuthi yini ephephile kuwe, xhumana nodokotela ngaphambi kokuqala imisebenzi emisha. Ingxoxo emfushane ingakonga amasonto okuqagela.
Awudingi ukubhidliza impilo yakho noma ukuziphatha njengesithombe. Vumela umgogodla wakho uthole amagwinci awo emvelo, uhlele isikhala sakho ukuze ukuma komzimba okuhle kube yinto elula ejwayelekile, bese usukuma unyakaze ngaphambi kokuqina. Yilokho okuningi kwako. Umhlane wakho ubulokhu ukuthwele sonke lesi sikhathi. Okuncane kwalokhu kumane kuwukuwuthwala nawo.
Imithombo
- Cleveland Clinic, Poor Posture Hurts Your Health More Than You Realize
- Mayo Clinic, Prevent back pain with good posture
- Harvard Health, Posture and back health