Mokhoa o Bonolo oa ho Boloka Boemo bo Phethahetseng

Haeba u utloa bohloko ba morao , bohloko ba molala kapa bohloko ba mahetla , u ka rua molemo kalafo ea 'mele ho thusa ho fokotsa bohloko ba hao le ho ithuta mekhoa ea ho laola boemo ba hau. Merero e 'meli ea bohlokoa ka ho fetisisa ea ho laola bohloko ba hau ke ho ikoetlisa le ho khalemeloa ka morao . (Robin McKenzie, e moholo oa mokokotlo oa PT, o kile a bolela hore lintho tse tharo tsa bohlokoa ka ho fetisisa tseo a lokelang ho li etsa ho loantša bohloko ba morao ke ho khutlisetsoa morao khalemelo, khalemelo ea nako le ho lokisoa.)

Setsebi sa hau sa 'meleng se ka u ruta tsela e loketseng ea ho lula kapa ho ema ho fihlela boemo bo nepahetseng ba ho laola boemo ba hau. Empa ho ka ba thata ho boloka boemo bo nepahetseng ha u ntse u feta mehleng ea hau. Ha ba ntse ba sebetsa kapa ba khanna, batho ba bangata ba lebala ho ela hloko boemo ba bona; ba khutlela mekhoeng ea bona ea khale ea ho lula ba lutse ba ka 'nang ba baka bohloko bo tsoelang pele le mefokolo ea ho tsamaea.

Hopola hore ho na le liphuputso tse 'maloa tse hatisitsoeng tse tlalehang khalemelo ea morao-rao ha e na phello e fokolang hohle ka morao kapa ka mokokotlo oa molala. Liphuputso li bontša hore ho ema pele-hlooho ho eketsa khatello le moroalo molala. Haeba u na le bohloko bo ntlafetseng ka ho lula u otlolohile, joale mohlomong ho etsa tlhahlobo ea nakoana nako le nako hoa hlokahala.

Ho na le litsela tsa ho qala ho fetola boemo ba hau le ho etsa hore phetoho eo e be e tšoarellang. Lintho tsa pele pele: etsa bonnete ba hore u etela ngaka ea hao ea 'mele ho ithuta tsela e molemohali ea hore u lule kapa u eme ho laola boemo ba hao bo itseng. Ebe, sebelisa mekhoa ena ho boloka boemo bo loketseng.

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Sebelisa Roll ea Lumbar

E 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho fumana le ho boloka boemo bo loketseng ba litulo ke ho sebelisa lumbar roll. Tsena ke lits'enyehelo tse theko e tlaase tse ka sebelisoang ha u ntse u lutse ho thusa ho boloka lebelo le ka morao. Lekhalo lena, le bitsoang lumbar lordosis , ke la bohlokoa bakeng sa ho boloka khatello ea maikutlo meleng ea hau ea morao, manonyeletso le li-discs.

Lingaka tse ngata tsa 'mele li na le li-lumbar tse rekisoang, kapa u ka li reka ho OPTP.com. PT ea hau e ka u thusa ho e fumana 'me e ka u ruta mokhoa oa ho sebelisa lumbar ea hau hantle.

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Etsa Ts'ebetso e Phethahetseng ea Slouch

Boikoetliso bo feteletseng bo kenyelletsoang ke mokhoa o bonolo o sebelisetsoang ho koetlisa 'mele oa hau ho fumana le ho boloka nako e ntle. Boikoetliso bo kenyeletsa butle-butle ho tloha boemong bo bobebe ho ea ho boemo ba postural bo phahamisitsoeng.

Hang ha boemo ba hau bo hlophisitsoe, ho phomola hanyenyane ho tloha ka ho feletseng ho tla u siea u lutse ka tsela e nepahetseng. Ho sebetsana le boikoetliso bo feteletseng bo ka thusa ho koetlisa 'mele oa hau hore o utloe maikutlo a nepahetseng. Matšoao a hau a na le mohopolo, mme hangata o ipeha boemong bo nepahetseng, 'mele oa hau o tla khona ho fumana boemo bo nepahetseng.

Hape

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Sebelisa Tape ea Kinesiology

Tape ea kinesiology ke mofuta o mocha oa phekolo kalafo ea meriana. Theipi e na le mekhoa e tsitsitseng, ea k'hothone e thusang ho etsa hore mesifa e se ke ea etsoa 'me e thibela mesifa le mesifa.

Tsela e bonolo ea ho thusa ho tsamaisa mesifa ea hau ea tšehetso ea postural ke ho sebelisa sesepa sa kinesiology. Theipi e ka sebelisoa mesifa ea hau ea methapo ea trapezius le ea rhomboid ho thusa ho tšehetsa maqhubu a hao le mahlaba.

K'homphieutha ea kinesiology bakeng sa taolo ea tatellano e boetse e fana ka phunyeletso e bonolo ho mesifa ea hau ha u slouching. Khopotso ena e bonolo e ka ba e lekaneng ho u boloka u lutse u eme e le molelele ka boemo bo botle.

Hape

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Ithute kamoo u ka etsang botsitso bo tsitsitseng kateng

Setsebi sa hau sa 'mele se ka u thusa ho ntlafatsa boemo ba hau ka ho ikoetlisa. Ka ho matlafatsa mesifa e amanang le mahetleng a hao, u tla ba le taolo e ntle ea boemo ba hau.

Ho ikoetlisa ka tsela e bonolo joaloka T e tloaelehileng, e tloaelehileng ea I, kapa e tloaelehileng Y e ka thusa ho ntlafatsa ho hlophisoa ha mesifa ea mesifa e thusang ho boloka boemo bo nepahetseng. O ka hlahloba le PT ho ithuta tsela e nepahetseng ea ho etsa litlhahlobo.

Hape

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Beha Alarm

Ho utloahala e le bonolo, empa ho beha alamo nakong ea ho sebetsa ho ka thusa ho koetlisa 'mele oa hau ho boloka boemo bo loketseng. Ke makhetlo a makae u lutseng khomphuteng ea hao ka boemo bo phethahetseng, ho iphumana u iphumanela ho slouching ka metsotso e seng mekae?

Lik'homphieutha tse ngata le li-smartphone li na le alamo ea mosebetsi. Etsa hore ho be le alamo kapa nako ea ho tsamaea metsotso e meng le e meng e 20 ho ea ho e 30. Ha alamo e emela, fetola boemo ba hau, otla snooze, 'me u khutlele mosebetsing. Ha u ntse u ntlafatsa ho boloka boemo bo nepahetseng, u ka eketsa nako pakeng tsa lisebelisoa.

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Batla Metsoalle ea ho U fa Likhopotso Tse Bonolo

Bothata ba ho shebella boemo ba hau ke hore ho thata ho ipona ha u lutse. Ho lokisa sena, o ka lula le ho sebetsa ka pel'a seipone letsatsi lohle, empa khopolo e molemo ke ho hira metsoalle le basebetsi-'moho ho u hopotsa ka bonolo hore u lule o le molelele neng kapa neng ha ba u bona u slouching.

Lentsoe ho

Ho se hlole ho lula fatše le ho ema ho eme ho ka ba sesosa sa bohloko ba morao, bohloko ba molala kapa bohloko ba mahetla. Ka ho etela setsebi sa hau sa 'mele le ho ithuta ho fumana le ho boloka boemo bo loketseng, u ka kholiseha hore u ka rarolla mathata a hau hang-hang' me u thibele liketsahalo tsa nakong e tlang tsa bohloko.

> Mohloli:

Hansraj, Kenneth K. "Tlhahlobo ea likhatello tsa mokokotlo oa mokokotlo o bakoang ke boemo le boemo ba hlooho." Surg Technol Int 25.25 (2014): 277-9.