Ngokokuqala ngqa ukucabanga ukuthi ngabe kuyasiza yini ukulala phansi, ukuphoqa izinhlungu zangemuva, kungadluli ngesikhathi sokulala embhedeni othambile.
Ukusesha ukuzilibazisa okunethezekile komzimba kuholela ekuhlanganiseni okuqinile futhi, uma izinhlungu zidlula noma zincipha kakhulu, kuza ekubonakaleni ukuthi kuyasiza ukulala ku-solid.
Ngobuntu, umbuzo awumusha. Ukusuka ekulaleni phansi, abantu bashintshele emibhedeni, kancane kancane bakha umzimba wenduduzo. Kepha umuthi ufakazela ukuthi ukulala endaweni eqinile kuyasiza emgogodleni, kuvuse ukuhamba kwegazi futhi kuvame ukusebenza ngomsebenzi wezitho zangaphakathi zomzimba.
I-Physiology yohlelo lwe-musculoskeletal
Ngesikhundla esifanele, umthwalo osemgogodleni uyancipha
Ukuthola ukuthi kuyasiza yini ukulala phansi noma okungcono esiphethweni, kuphendukele emgogodleni, kususelwa ohlelweni lwe-musculoskeletal lomzimba wethu.
Kumuntu ovusekayo, umgogodla umgogodla uCorset usekuthambekeni njalo, usekela umgogodla endaweni ebheke phezulu, ngokugoba ngokomzimba futhi uvikele ukulimala.
Ukubuyiselwa kwemisebenzi yemisipha kanye nomzimba wonke, imvelo inikeze iphupho elenza ingxenye yesithathu yempilo yomuntu.
Ngemisipha embongayo ayihlinzekwe ngegazi
Ephusheni, ngesikhundla esifanele somzimba, umgogodla unomthwalo omncane kakhulu, imisipha iyavuseleleka. Uma ukulala kwenzeka endaweni ethambile kakhulu noma eqinile, umgogodla ngaphansi kwesisindo somzimba uthatha isikhundla esingemvelo, ukuphoqa izicubu ukuthi zigcine i-vertebrae ivela eningi.
Kulezi zimo, ukwephulwa kokugeleza kwegazi ezicubu ezithambile, imisipha ayiphumuli, umzimba awubuyiselwa.
Umphumela ungahle ube yisifo sohlelo lwe-musculoskeletal, futhi ukuntuleka kokulala kuzoholela ezifweni ezingamahlalakhona. Ukuzama, sithola umbhede olula kakhulu wokuzilibazisa.
Lala ePerina
Esikhathini esithambile kakhulu, umgogodla usuphethwe
Isihloko ngesihloko: Izinketho zokuqedela iphepha lokunamathisela
Lapho ulele njalo embhedeni nge-Perina noma umatilasi omnene, ngokuhamba kwesikhathi kufika ukungakhululeki emzimbeni futhi ikakhulukazi ngemuva.
Isizathu sokuthi embhedeni othambile, umzimba awuthathi isikhundla esifanele sokuphumula izicubu, umgogodla ugobe ngaphansi kobunzima bomzimba, izicubu zikhulu futhi zilele kuba yiphutha.
Umkhuba wokulala embhedeni othambile ushintsha izikhundla ze-vertebrae, imisebenzi yazo ilinganiselwe, futhi lokhu kuholela ekulimaleni ohlelweni lwezinzwa nemithambo yegazi, kwaphulwa, isitendu segazi siyachithwa, isisekelo sezifo ezingamahlalakhona zibekwe.
Futhi lowo olala phansi noma embhedeni oqinile awunazo izinkinga ezinjalo.
Umkhuba wokulala embhedeni othambile uholela esifweni sohlelo lwe-musculoskeletal lomzimba kanye nokuthuthukiswa kwezifo ezingamahlalakhona emzimbeni.
Ithebula lesidingo sokulala
Zuza ebuthongweni phansi
Ukulala emaphethelweni aqinile aqabule emuva
Ukulala endaweni eqinile kuvumela umgogodla ukuthi aqonde, futhi izicubu ziphumule. IGazi nezinhlelo zezinzwa zisebenza kwimodi ejwayelekile, kukhona ukulethwa kwegazi okuphelele kanye nokuqinisekisa izitho zangaphakathi ze-oksijini, ukuhlanzwa kwegazi.
Ukusuka kudivayisi efanelekayo yombhede kuncike ekubuyiselweni komzimba womuntu ngesikhathi sokulala. Ucwaningo lwesayensi ukuthi kungenzeka yini ukulala phansi, qinisekisa ukuthi ulale ku-all, kepha hhayi indawo eqinile evumela umzimba ukuthi ululame ngokuphelele:
- Umgogodla esisekelweni esiqinile maqondana nemikhumbi, ayiphazamisi ukugeleza kwegazi okujwayelekile, ukuhlinzeka umoyazi wangaphakathi kuzo zonke izitho zangaphakathi.
- Amaseli esikhumba abuyiselwa. Umsebenzi wezinto zesikhumba se-venous venous ucushiwe, ukuvuthwe kabusha kweseli.
- Ukugeleza kwegazi okuhle kunomthelela ekuhlanzeni ama-slags anqwabelana phakathi nosuku, umsebenzi wesibindi nezinso uyavuselelwa, igazi lihlanzwa.
- Isimo senziwe ngcono, izinto zomzimba ziyanyamalala.
- Umgogodla akaziphone iziphetho zezinzwa, alawule umsebenzi wezitho zangaphakathi futhi umzimba wonke uhlala.
- I-vertebrae yomlomo wesibeletho ngesikhathi sokulala isuselwa emcameni omncane omncane, isekela ikhanda endaweni efanele, okunomthelela ekuqiniseni umsebenzi wemikhumbi yentamo nobuchopho.
- Ingaphezulu lephansi liphezulu komswakama ophakeme kanye nokuhlushwa komoya-mpilo, okuthinta kahle imikhumbi yobuchopho. Ngemininingwane yokuthi ungalala kanjani nenzuzo yomsebenzisi, bheka le vidiyo:
Inzuzo yokulala ekutholeni okuqinile isobala, kepha ukukhetha kombhede kwenziwa ngaphandle kokuthola isibambiso. Ukuhlanganiswa okuqinile akusho ukuthi kunzima, embhedeni umzimba uthatha isikhundla esihle, ukuze ukungezwani kwemisipha yomgogodla ngesikhathi sokulala kuxoshwe.
Inhlangano yesikhala sokulala phansi
Idivaysi yendawo yokulala phansi, okokuqala, ibheka amazinga wokuhlanzeka ukuze ungazivezi ngemikhono nokubanda, futhi kubalulekile ukwazi ukuthi ungawukhetha kanjani umbhede ophelele oncike kuwo . Kulokhu, kulandelwa imithetho elandelayo:
- Ukuhlanza phansi kwansuku zonke kombhede lapho umbhede waneliswa khona.
- Igumbi lingena umoya ngaphambi kombhede.
- Umbhede phansi uhlele endaweni, ngaphandle kwethrafikhi yomoya.
- Sisebenzisa umatilasi wamathambo ombhede ngombhede: aqinile, kepha hhayi kanzima. Mayelana nokuthi ungawukhetha kanjani umatilasi, bheka le vidiyo:
Isihloko ngesihloko: Izinketho zokubekwa kwe-TV ekhishini
Ukubuyela emuva - isibambiso sempilo ende nejabulisayo
Kungcono ukuhlela umbhede phansi hhayi kuphela ngokuya ngempilo, kodwa nangomnotho. Awukho umbhede obizayo odingekayo, futhi uma ifulethi lincane, le ndawo ikhishwe egumbini lansuku zonke.
Kepha uma umbhede phansi ungakhululeki, futhi ubukhulu begumbi bunqunyelwe, sisebenzisa umbhede oguqukayo ngomatilasi oqinile. Emini umbhede utholakala odongeni lodonga futhi lungasetshenziswa njengethebula, kusihlwa ligoqwa njengombhede onendawo ephansi yombhede kusuka phansi.
Kuyasiza ukulala phansi, noma kunalokho embozweni oqinile, ingxoxo ayiqhutshwa. Iziphetho zodokotela kanye nomkhuba wabantu abaningi zifakazela ukuthi ukulala ngokugoba okuqinile kukuvumela ukuthi ulubuyise umzimba ngokuphelele, vimbela izifo ezingamahlalakhona futhi zihlale zimihle.