4 Mapewa Amatambasulidwa Momwe Mungachitire Kuntchito

Zamkati

• Nchiyani chimayambitsa kupweteka kwamapewa?
• Ntchito yamakompyuta imatha kupweteketsa m'mapewa
• Kuchita masewera olimbitsa thupi kumathandiza kupewa kupweteka kwamapewa
• Angelo a desiki
• Pamapewa amapindika
• Kutsika kwa trapezius
• Kunkhwapa kutambasula
• Chitani bwino

Nchiyani chimayambitsa kupweteka kwamapewa?

Timakonda kuphatikiza zopweteka pamapewa ndi masewera monga tenisi ndi baseball, kapena ndizotsatira zoyenda mozungulira mipando yathu yogona. Ndi ochepa omwe angaganize kuti chifukwa chake nthawi zambiri chimakhala chosavuta komanso chosagwira ntchito monga kukhala pama desiki athu.

Komabe, zimapezeka kuti kuyang'ana pamakompyuta athu kwa maola opitilira asanu ndi atatu patsiku kumatha kukhala ndi gawo lalikulu pamapewa athu a deltoid, subclavius, ndi trapezius minofu.

Ntchito yamakompyuta imatha kupweteketsa m'mapewa

American Academy of Orthopedic Surgeons ikuyerekeza kuti wogwiritsa ntchito makompyuta amenya kiyibodi yawo maulendo 200,000 patsiku.

Kwa nthawi yayitali, mayendedwe obwerezabwereza kuchokera pamalo omwe amakhala kwa maola angapo atha kuwononga thanzi lanu la minofu ndi mafupa. Itha kubweretsa ku:

• kaimidwe koipa
• kupweteka mutu
• kupweteka pamodzi

World Health Organisation ndi mabungwe ena azachipatala otsogola amatanthauzira mitundu iyi yovulala pamapewa, nthawi zambiri kuphatikiza ndi khosi ndi msana, ngati matenda amisempha.

Kuchita masewera olimbitsa thupi kumathandiza kupewa kupweteka kwamapewa

Mwamwayi, Dr. Dustin Tavenner wa Lakeshore Chiropractic and Rehabilitation Center ku Chicago nthawi zambiri amathandizira anthu omwe ali ndi ululu wamapewa omwe amakhala atakhala nthawi yayitali.

Tavenner amalimbikitsa izi zinayi zosavuta komanso zofulumira zomwe mungachite pantchito kuti muchepetse ululu wamapewa.

Angelo a desiki

1. Mukukhala molunjika pampando wanu mutakhazikika bwino, ikani manja anu paphewa ndikugwada pamadigiri 90 m'zigongono.
2. Kusungitsa mutu wanu ndi torso, pang'onopang'ono yendetsani manja anu, ndikufikira manja anu kudenga. Yesetsani kuyika manja anu mu mzere ndi makutu anu mukamakwera padenga ndikubwerera pang'onopang'ono pamalo oyambira.
3. Muyenera kumva kuti mukukoka pakati panu, zomwe zimathandiza kuti muchepetse msana wanu.
4. Bwerezani nthawi 10.

Pamapewa amapindika

1. Sungani msana wanu molunjika ndipo chibwano chanu chilowemo.
2. Sungani mapewa anu kutsogolo, mmwamba, kumbuyo, ndi pansi mozungulira mozungulira.
3. Bwerezani nthawi 10, kenako nkubweza.

Kutsika kwa trapezius

1. Mutakhala pansi kumbuyo kwanu, pendeketsani mutu wanu cham'mbali paphewa panu.
2. Kuti mutambasulire bwino, gwetsani tsamba lanu lamapewa mbali inayo kutsata pansi.
3. Gwiritsani masekondi 10.
4. Bwerezani kawiri mbali iliyonse.

Kunkhwapa kutambasula

Kutambasulaku kumapangitsa kuti ziwoneke ngati mukuyesa kununkhiza kunkhwapa kwanu, ndiye kuti mwina muyenera kuchita izi mukatsimikiza kuti palibe amene akuyang'ana.

• Khalani ndi msana wanu molunjika.
• Sinthasintha mutu wanu cham'mbali kuti mphuno yanu ikhale pamwamba pamakhwapa anu.
• Gwirani kumbuyo kwa mutu wanu ndi dzanja lanu ndikuligwiritsa ntchito kukankhira mphuno yanu mofatsa pafupi ndi khwapa lanu. Osakankhira mpaka pamtendere.
• Gwiritsani masekondi 10.
• Bwerezani kawiri mbali iliyonse.

Chitani bwino

Kuphatikiza pa izi, kukhala "wokangalika" kumatha kuyendetsa thupi lanu ndikupewa zowawa zomwe zimadza chifukwa chongokhala. Mwachitsanzo, muzidalira mpando wanu nthawi zina, sungani mpando wanu uku ndi uku, ndipo imani kanthawi kochepa kamodzi pa ola limodzi.

Monga nthawi zonse, samalani pakuwonjezera masewera olimbitsa thupi pazochitika zanu za tsiku ndi tsiku. Mukapitiliza kumva zowawa kapena zovuta, lankhulani ndi dokotala wanu.