Umqolo wethu ukhula ngokuqhubekayo ukuya kwiminyaka engama-30. Ukongeza, i- metabolism iyancipha kakhulu, kwaye yodwa into engayigcina kwisigaba esifanelekileyo isenzo somzimba. Esinye sezifo ezingathandekiyo zomgudu ngumsila. Kwaye inxaxheba yeso "sibetho" sinye-abantu abaneminyaka ephakathi, ekhokelela indlela yokuphila engasebenzi.
Ukuphuhliswa kwesifo
I-disvertebral disc iyancipha, kwaye ukulungiswa kwakhona akubangakho ngenxa yesondlo esingasondelanga samathambo omthumbu. Ukutya, ukunikezelwa kwegazi kunye ne-oksijini, kuncitshiswa ngenxa yemikhwa emibi kunye ne-hypodynamia. Ngenxa yoko, i-hernia ibonakala kwindawo ye disc Inokuphuhliswa kuyo nayiphi na inxalenye yomgudu (umlomo wesibeleko, i-thoracic okanye i-lumbar) kunye kunye neentlobo ezihlukeneyo, ukusetyenziswa kweyeza lokunyanga kunye ne-hernia yomgudu kufuneka kubekwe ngabanye.
Unyango
Ngokuxhomekeke kwisilinganiselo sesifo, isigulane sichazwe ngee-painkillers. Phantse zonke iinkatho zenzeke embhedeni, ezingenasiphako. Kwaye, malunga neenyanga ezimbini. Emva kokuba izicubu zomgudu zivuselelwe, isigulane siphakama kwaye sifumanisa ukuba i-corset yakhe ye-muscular i-atrophied ngokupheleleyo, leyo ibangela umngcipheko ophezulu ngokukhawuleza ukuba athathe i-hernia entsha. Ukuthintela oku, ngexesha lokonyango kufuneka usebenze ngokukhethekileyo umthambo womgogodla ngokukhawuleza kunye nokukhawuleza, okuthi, ngokuyisiseko, kuqulethwe imithambeka kunye nokuzivocavoca ekululaleni umlenze.
Ukuzivocavoca
Siza kwenza isethi yokuzivocavoca nge-spine herniated ye-lumbar spine.
- I-IP - ilele phantsi, ilula izandla zethu, sidonsa amasokisi ethu kude nathi. Yelulela ngokucacileyo umva wakho. Emva koko sizithumela iisokisi, kwaye kunye neengxowa kunye nezandla senza ukunyakaza okufana nokutshintsha, njengokungathi uzama "ukubeka" umlenze endaweni.
- Izandla ukuya kwicala, imilenze ukugoba, ujikelele ngakwesobunxele, uze ufike ngasekunene. Kwi-exhalation siphucula umva ngangokunokwenzeka. Sifaka intloko, pha kamisa imilenze, i-pelvis iyondliwa ngakwesobunxele, imilenze iyancipha ukuya ngakwesokudla. Siphucula umva.
- Sifaka intloko, sikhulise imilenze size siyibeke eceleni. Izandla kunye nomzimba, ukukhupha, ukuphakamisa i-pelvis kwaye ubambe ubunzima bomzimba kumagxa. Siya kwehla kwaye siphume umfutho esiphakamisayo isitya. Senza uguquko olugqithiseleyo ukusuka kwindawo enye ukuya kwenye.
- Umsebenzi olandelayo wokunyanga umgudu womgogodla imilenze kunye, amadolo athatyathwa esifubeni, ikhanda lithathwa ngamadolo. Siyancipha intloko kwaye sitshintsha ngamadolo kwisifuba ngoncedo lwezandla.
- Amagqabini ububanzi bamagxa, izandla kwi-trunk, pha kamisa i-pelvis, izibhokozo ziqiniswe. Simi emahlombe. Ukunyuka kwe-inhalation, ekuphumeni komzimba siyawukhulula esinqeni kwaye sihla kancane.
- Amathanga esiya kuso esifubeni, ngokuphefumula siyidonsa intloko emadolweni. Siya kwehla, imilenze yethu ibanzi kunamahlombe, siphakamisa i-pelvis ekuphumeni komzimba kwaye siyilungisa isikhundla, sihlaziye umva osezantsi. Senza ukunyuka okulula.
- Imisongo ndawonye, sigxotha amadolo esifuba, siphumelele kwaye siphumelele ukunyuka kwentloko. Behlisa iintloko zabo. Singahamba ngokukhawuleza kwi-pelvis yethu, silula i-back back.
- Siphakamisa imilenze ebolileyo, sikulungise ngezandla zethu. Senza ukukhwela emva.
- Sasihlala phantsi emagqabini kwizithende, izandla zazula phambili-indawo yesibindi. Lo msebenzi, owenziwe nge-hernia yomgudu, uthathwa kwi-yoga.
- Kwi-exhalation sidlulisela isisindo somzimba phambili, siphumelele, xa siphumelelana nomzimba siya kubuya embryo. Sidlula kwindawo enye ukuya kwenye.
- Sifika kuzo zonke ezine. Inhale, ngokuphefumula esijikelezayo ngasemva, siqhuba, ngokuphefumula esikugobayo, intloko iya phezulu. Ujikeleze ngokukhawuleza uze uguqe umva wakho.
- Ekuphefumleleni sisiphakamisa ingalo engasesandleni kunye nomlenze wokunene, silungise isikhundla, sinciphisa isandla kwaye ululale kuphela ngonyawo, uzama "ukufumana" kunokwenzeka.
- Sidonsa idolo ebunzini, siphumelele. Xa siphumelela, sisusa umlenze kwakhona. Phinda amaxesha amaninzi.
- "Hamba" izandla ukuya ngakwesokudla, ufikelele kumbindi ogqithiseleyo uze uthathe iisiphako ezisezantsi. Siphindela kwi-IP, solule ingalo ekunene nomlenze wesobunxele. Siphinda yonke into ukusuka kwisenzo soku-12 ukuya kumlenze wesobunxele.
- Siphindela kwi-IP, i-pelvis ityula phezulu, ilungisa iingalo nemilenze. Kwi-exhalation sidlulisela isisindo somzimba phambili, siphumelele, ekuphumuleni. Senza uguqulelo olugqithiseleyo.
- Siya kuguqa ngamadolo, umsebenzi ogqityiweyo odlulileyo usenziwa ngokuguqulwa kwamadolo.
- Ukunyameka kwembryo, welula umva wakho. Izandla zigoba kwaye ziphumle.