Ezimweni eziningi, izimbangela zobuhlungu emuva zibangelwa ukuma okubi noma izenzo ezimbi nsuku zonke. Yiziphi izimo zengqondo okufanele uzigweme uma uhlushwa ubuhlungu obuphansi?

1. Ukuhlala ugobile umhlane wakho

Abantu abaningi bachitha ingxenye enkulu yosuku lwabo bephambi kwesikrini. Umphumela : bahlushwa iqolo ngoba bahlezi kabi.

Uma iqolo lakho libuhlungu futhi kufanele uhlale esihlalweni phambi kwedeski amahora amaningana, kuyadingeka ungawubambi umhlane wakho uwugoqe noma ugobe kodwa hlala uqondile.

Qiniseka ukuthi ulungisa ubude besihlalo sakho ukuze ube phambi kwesikrini sakho futhi uma kunesidingo, gqoka i-footrest encane ukuze uthuthukise ukuma kwakho.

Uma uhlezi esihlalweni, ncika kuma-armrest noma amathanga akho ngezandla zombili bese uncike emhlane wakho ku-backrest.

2. Weqa imilenze yakho

Kungakhathaliseki ukuthi kungenxa yesizotha noma ngoba uthola lesi sikhundla sinethezekile, ukweqa imilenze yakho kubi kakhulu uma unezinhlungu emhlane.

Lokhu akugcini nje ngokunqamula ukujikeleza kwegazi kodwa ngaphezu kwakho konke, lesi sikhundla singaholela ebuhlungu obuphansi emuva kusukela lesi sikhundla sisonta umgogodla, okumele kunxephezele ukunyakaza okungalungile.

Isixazululo kuphela: vula imilenze yakho, ngisho noma i-fortiori uyithola ikhululekile futhi inhle kakhulu kunokuhlukanisa imilenze yakho.

3. Ukugoba ukuze ubambe into

Uma uwise into, kufanele ubophe izintambo zakho noma ukhiphe umntwana endaweni yakhe yokuhlala, ungagobi ngenkathi welula imilenze yakho. Kuyi-reflex embi kakhulu engenza ubuhlungu bakho bubi nakakhulu noma i-jam i-vertebra.

Uma kufanele ugobe, qiniseka ukuthi ugoba imilenze yakho yomibili ngenkathi enza umnyakazo.

Uma kufanele uhlale ugobile isikhashana, guqa ukuze umgogodla wakho ugobe kancane.

4. Phakamisa umthwalo osinda kakhulu

Kuyindaba enengqondo: uma uhlushwa ubuhlungu obuphansi emuva, gwema ukuthwala imithwalo enzima kakhulu. Ungangabazi ukufuna usizo lomuntu wesithathu futhi ulethelwe igrosa yakho.

Uma ungakwazi ukuthola usizo, thatha umthwalo ngaphandle kokuncika kodwa ugobise imilenze yakho. Bese uzama sabalalisa isisindo ngokubamba umthwalo okhalweni noma esiswini sakho, kodwa ikakhulukazi hhayi ngobude bengalo.

Okokugcina, uma kufanele uthwale umthwalo omncane osindayo, ungakhohlwa ukuphefumula...

5. Gqoka izicathulo ezingafanelekile

Amaphampu awanconywa uma uhlushwa yi-sciatica isibonelo, ngoba izithende zabo eziphakeme zisiphoqa ukuba sinxephezele ngokuvula iqolo lethu, okwenza ubuhlungu bube bubi nakakhulu.

Ngokuqondene ne-ballerinas, ukungabi khona kwabo kwezithende nakho kubi kakhulu uma kwenzeka ubuhlungu obuphansi emuva, ngoba bona ungakuvimbi ngokwanele ukushaqeka lapho uhamba.

Uma unezinhlungu zomgogodla, okulungile uku shaya ibhalansi ngesithende esingu-3,5cm salokho okubizwa ngokuthi ama-trotters nokuthi iNdlovukazi yaseNgilandi, evame ukutholakala imile ngesikhathi semikhosi, yayigqoka.  

6. Yekani ezemidlalo

Abanye abantu bayayeka ukudlala imidlalo ngoba ubuhlungu beqolo futhi besaba ukuthi ubuhlungu buzokhula kakhulu: umqondo omubi!

Uma uhlushwa ubuhlungu obuphansi emuva, kuphambene nalokho kudingekile ukuba ube nomsebenzi womzimba ukuze uqinise umhlane futhi usekele umgogodla. Njengoba umkhankaso usho, “ Ukwelashwa okufanele ukunyakaza ".

Into esemqoka uku ungacindezeli bese ucabanga ukwelula.

7. Gqoka umile

Ngisho noma ujahile, ungagqoki umile ulinganise ngonyawo olulodwa. Hhayi kuphela ungase ukhulise ubuhlungu, kodwa okubaluleke nakakhulu, ungase uwe futhi uzilimaze.

Hlala phansi uthathe isikhathi sakho ufaka amasokisi akho; umhlane wakho uzokubonga!

UPerrine Deurot-Bien

Funda futhi: Izixazululo zemvelo zobuhlungu beqolo