Kukonzekera Upper Back ndi Khosi Ululu

Zamkati

• Zoyambitsa
• Thandizo lachangu ndi kupewa
• Ikani compress ozizira
• Yesetsani kuchepetsa kupweteka kwa pa-counter
• Yendani moongoka
• Kutambasula
• Ndikufuna
• W-Pose
• Kupendekera mutu
• Ululu wammbuyo ndi kugona
• Nthawi yoti muwonane ndi dokotala
• Mafunso ndi mayankho
• Funso:
• Yankho:
• Kuyesedwa Bwino: Yoga Yofatsa

Chidule

Kupweteka kwakumbuyo kwakumbuyo ndi khosi kumatha kukuyimitseni, zomwe zimapangitsa kuti zizikhala zovuta tsiku lililonse. Zomwe zimayambitsa kusanzaku zimasiyana, koma zonse zimafikira momwe timadzigwirira titaimirira, tikusuntha, ndipo - koposa zonse - kukhala.

Khosi ndi kupweteka kwakumbuyo kumatha kuchepetsa mayendedwe anu ndi kuthekera kwanu. Ngati simukuchita chilichonse chokhudza zowawa zanu, zimatha kukulira, kufalikira, ndikukulepheretsani. Izi ndichifukwa choti minofu yazungulirani komwe kumakhalako komwe kwamva kupweteka yayamba kuteteza malowo. Kukula kumeneku kumachepetsa kuyenda ndipo kumatha kusintha minofu imodzi yamapewa paphewa lanu kukhala phewa lopweteka komanso mutu wopweteka.

Zoyambitsa

Zomwe zimayambitsa kupweteka kwakumbuyo ndi khosi zimaphatikizapo:

• kukweza mosayenera chinthu cholemetsa
• kukhala osakhazikika
• kuvulala kwamasewera
• kukhala wonenepa kwambiri
• kusuta

Kukonda kwathu zowonetsera kumakhalanso komwe kumayambitsa kupweteka kwakumbuyo ndi khosi. Kukhala tsiku lonse ndikugwira ntchito pakompyuta, kutsamira khosi lanu kuti muwerenge nkhani pafoni yanu popita kunyumba, ndikugwera pakama kuti muwone ma TV angapo ndi njira zabwino zoponyera thupi lanu kuti lisayende.

Monga zikhalidwe zambiri zathanzi, zovuta za khosi ndi kupweteka kwa msana zimatha kukhala zowopsa kwa anthu omwe amasuta kapena onenepa kwambiri. Kulemera kwambiri kumatha kuwonjezera kupanikizika kwa minofu.

Thandizo lachangu ndi kupewa

Kupweteka kwakumbuyo kwakumbuyo ndi khosi kumatha kukhala vuto lalikulu. Komabe, zowawa zina kumbuyo kwanu ndi m'khosi ndizofala. Pali zinthu zingapo zomwe mungachite kuti muchepetse msanga pakavutikaku, ndi zina zomwe mungachite kuti mupewe zonsezi.

Gwiritsani ntchito phukusi lozizira komanso ululu wotsutsa-kutupa m'masiku atatu oyamba ululu utayamba. Pambuyo pake, pezani kutentha ndi kuzizira kuti muvulaze. Zowawa zakumbuyo komanso zapakhosi nthawi zambiri zimaphulika mwadzidzidzi, koma kuchira kumatha kutenga nthawi yayitali. Ngati mukumva kuwawa ndipo kuyenda kwanu kumakhala kochepa patatha mwezi umodzi, ndi nthawi yoti muwonane ndi dokotala.

Ikani compress ozizira

Ngati mungathe, ikani compress yozizira. Izi zitha kutanthauza madzi oundana ochepa m'thumba la pulasitiki wokutidwa ndi chopukutira, kapena chilichonse chozizira, monga koloko atha kutuluka pamakinawo.

Yesetsani kuchepetsa kupweteka kwa pa-counter

Ngati m'mimba mwanu mumalekerera mankhwala osagwiritsidwa ntchito ngati antisteroidal anti-inflammatory meds monga naprosyn, tengani malingana ndi phukusi posachedwa momwe mungathere.

Yendani moongoka

Kuyenda ndi kaimidwe kabwino kungathandizenso. Njira yabwino yowonera momwe mungakhalire wathanzi ndikuganiza kuti mwayimitsidwa ndi mzere wolumikiza pakati pachifuwa chanu mpaka kudenga kapena kumwamba.

Kutambasula

Mukatonthoza ululu womwewo ndikupumula kuvulala kwanu kwa tsiku limodzi kapena apo, mutha kuyamba kuyesa kumasula ndikuthandizira kuchiritsa. Zina mwazitambazi zikuthandizaninso kupewa kupweteka kwatsopano, kapena kupewa kubwereranso kuvulala kwakale.

Ndikufuna

Mukakhala pampando wolimba kapena pabwalo lochita masewera olimbitsa thupi ndi mapazi anu pansi, lolani manja anu kuti apachikike molunjika pamapewa anu omasuka. Ndi manja anu akuyang'anizana, pang'onopang'ono kwezani manja anu m'mabondo anu, kenako pamutu panu. Sungani zigongono zanu molunjika koma osatseka, ndipo musakweze mapewa anu. Gwirani I-pose kwa mpweya atatu wakuya kenako pang'onopang'ono manja anu abwerere m'mbali mwanu. Bwerezani nthawi 10.

W-Pose

Imani khoma ndi mapazi anu mulifupi-mulifupi. Yambani ndi mikono yanu itapendekeka m'mbali mwanu ndipo mapewa anu ali omasuka. Ikani manja anu ngati Frankenstein kenako ndikokerani zigongono zanu kukhoma pafupi ndi nthiti yanu. Kenaka, yesetsani kubweretsa kumbuyo kwa manja anu ndi manja anu kukhoma kumbali ya mapewa anu. Mukupanga mawonekedwe a W, ndi torso yanu ngati mzere wapakati. Gwirani kwa masekondi 30. Chitani zozungulira zitatu, kamodzi kamodzi mpaka katatu patsiku.

Kupendekera mutu

Kuchita masewera olimbitsa thupi kumeneku ndikovuta kwambiri kuchita posachedwa povulala. Osadzikakamiza kwambiri - ziyenera kukhala zosavuta pakapita nthawi.

Mukakhala pampando wolimba kapena pabwalo lochita masewera olimbitsa thupi ndi mapazi anu pansi, lolani manja anu kuti apachikike molunjika pamapewa anu omasuka. Kusunga mkono wanu pambali panu, gwirani mpando wa mpando wanu ndi dzanja lanu lamanja, ndikupendeketsa khutu lanu lakumanzere kulowera kumanzere kwanu. Lonjezerani momwe mungathere bwino, ndikugwira mpweya umodzi. Bwerezani nthawi 10, kenako gwirani ndi dzanja lanu lamanzere ndikutambasulira kumanja kakhumi.

Ululu wammbuyo ndi kugona

Ululu wammbuyo ndi minofu amathanso kusokoneza kugona kwanu. Malinga ndi National Sleep Foundation, mukamagona kwambiri, minofu yanu imapuma. Ino ndi nthawi yomwe thupi lanu limatulutsa mahomoni okula. Mukamagona tulo chifukwa cha kupweteka kwa msana kapena khosi, mumataya mwayiwu kuti muchiritse.

Nthawi yoti muwonane ndi dokotala

Ngati khosi lanu kapena msana wanu wavulala ndi vuto, monga momwe mumasewera mpira, kapena pangozi yagalimoto, pitani kuchipatala nthawi yomweyo. Mutha kukumana ndi vuto kapena kuvulala kwamkati. Kukumana ndi dzanzi lililonse ndi chizindikiro choti muyenera kufunsa ndi omwe amakuthandizani pa zaumoyo. Ngati muyesa kuchiza ululu wanu panyumba ndipo sungathetse pakatha milungu iwiri, onani dokotala wanu.

Mafunso ndi mayankho

Funso:

Kodi ndingafotokoze bwino bwanji zowawa zanga zakumbuyo ndi khosi kuti ndithandizire dokotala kuti andichiritse molondola?

Osadziwika

Yankho:

Ndikofunika kuti dokotala adziwe mbiri ya nthawi yomwe ululuwo unayamba kuchitika. Kodi panali kuvulala komwe kumalumikizidwa kapena kumangokhala kupweteka pang'ono? Kodi mumakhala ndi zowawa, dzanzi, kufooka, ndi / kapena kumva kuwawa kumtunda kwanu? Ngati ndi choncho, fotokozani malo. Fotokozani chomwe chimapangitsa kupweteka kumakulirakulira kapena chomwe chimapangitsa ululuwo kukhala wabwino. Adziwitseni adokotala zomwe mwachita kuti muchepetse ululu komanso ngati adachita bwino.

Dr.William Morrison, dokotala wa mafupaMayankho akuimira malingaliro a akatswiri athu azachipatala. Zonse zomwe zili ndizachidziwikire ndipo siziyenera kuonedwa ngati upangiri wa zamankhwala.

Kuyesedwa Bwino: Yoga Yofatsa