Thina slouch, sihlezi etafuleni ehhovisi, futhi ekhaya, elele kusofa nge laptop, endaweni ekhululekile, njengoba kubonakala kithi. Phakathi naleso sikhathi, i-back back ayiyona nje inhle, kodwa futhi ibalulekile empilweni. Indlela yokuthuthukisa ukuma ngokuzivocavoca okulula kwansuku zonke, kusho i-physiotherapist u-Rami Said.
Sifunda kusiphi isikhundla manje le migqa? Ngokunokwenzeka, i-hunched over - ingemuva i-arched, amahlombe ehlisiwe, isandla siphakamisa ikhanda. Lesi sikhundla siyingozi empilweni. I-slouch eqhubekayo iholela ebuhlungu obungapheli emuva, ehlombe nasentanyeni, ingabangela ukungagayeki, futhi ifake isandla esilevini esiphindwe kabili.
Kodwa sesikujwayele kakhulu ukuxega kangangokuthi ukuqondisa umhlane kubonakala kuwumsebenzi onzima. Udokotela wePhysiotherapist u-Rami Said uqinisekile ukuthi ungakwazi ukulungisa ukuma kwakho emasontweni amathathu nje.
IVIKI 1: QALA KANCANE
Ungazami ukuzishintsha ngobusuku obubodwa. Qala kancane. Nazi izivivinyo ezintathu ezilula ongazenza nsuku zonke.
1. Lapho umile noma uhlezi, beka izinyawo zakho zibe ububanzi bamahlombe ngokuhlukana (njengoba kufundiswa emakilasini okufunda ngokomzimba). Phakamisa amahlombe akho phezulu, bese uhlehla futhi wehlise.
“Lapho uhlezi etafuleni, ungaphambani imilenze yakho noma unqamule amaqakala—izinyawo zombili kufanele zibe phansi”
2. Lapho uhlezi etafuleni, ungaphambanisi imilenze yakho noma unqamule amaqakala. Zombili izinyawo kufanele zibe phansi. Ungawuqondisi umhlane ongezansi ngamandla - kuvamile uma ugoba kancane. Uma ukuthola kunzima ukugcina umhlane wakho ongezansi uqondile, beka umcamelo noma ithawula eligoqiwe ngaphansi kwawo.
3. Zama ukulala ngomhlane.
IVIKI 2: SHINTSHA IMIKHUBA
Naka izinto ezincane.
1. Isikhwama. Kungenzeka ukuthi usuyigqoke ehlombe elifanayo iminyaka eminingi. Lokhu kuholela nakanjani ekugobeni komgogodla. Zama ukushintsha ihlombe lakho. Lokhu kuzosiza ukusabalalisa umthwalo ngokulinganayo.
2. Ungatshekisi ikhanda lakho, uma ubheka okuphakelayo kwezindaba ku-smartphone yakho, kungcono ukukukhuphula kufinyelele ezingeni lamehlo. Lokhu kuzonciphisa ingcindezi nokucindezeleka entanyeni.
3. Uhlela ukuchitha usuku lonke ezithendeni? Faka izicathulo ezintofontofo esikhwameni sakho, ungazishintsha uma ugoduka. Uma umi ngezinyawo usuku lonke, khona-ke njalo emahoreni amabili zama ukuhlala (okungenani imizuzu embalwa), lokhu kuzonikeza umgogodla wakho ophansi ukuphumula.
IVIKI 3: QINA KAkhudlwana
Ukuze uthole ukuma okufunayo, udinga ukuqinisa imisipha yangemuva. Yenza lezi zivivinyo nsuku zonke.
1. Khululeka amahlombe akho, uwadonsele emuva ngangokunokwenzeka. Bamba kule ndawo imizuzwana engu-2-3. Phinda izikhathi ezi-5 ngaphezulu. Yenza izivivinyo njalo ngemizuzu engama-30 usuku lonke.
2. Yendlala umata we-yogabese ubeka umcamelo omncane, oqinile phezu kwawo. Lala ukuze umcamelo ube ngaphansi kwesisu sakho. Thatha umoya omncane, uphefumule kakhulu ngaphakathi nangaphandle imizuzu embalwa, uzama ukwenza umcamelo ube isicaba ngesisu sakho.
3. Ukwenza ama-squats akudala, phakamisa izingalo zakho eziqondile ngaphezu kwekhanda lakho, bese ubuyisela izandla zakho emuva kancane - lokhu kuzoqinisa imisipha yangemuva. Qiniseka ukuthi umhlane wakho uhlala uqondile. Yenza nsuku zonke iminithi elingu-1.