Nzira Yokudhonza uye Kubata Pasina Kunyorera Mushure Wako

Mukana wekushandisa foshoro unowanikwa gore rose. Icho chinoreva chiitiko chekudzokera shure kana kumwe kumwe kukuvara kwepamusoro kuripo, zvakare. Kudzidza kugadzira munda wako kana kuposhera kwechando nekanaka muviri ma mechanics zviri nyore kuita uye zvinongotora maminetsi mashomanana.

1 -

Isa nzvimbo yeHosheni pamberi Pako

Kudonhedza basa rakaoma, saka zvigadzirire iwe kubudirira kubva pakutanga.

Isa nzvimbo yepamusoro yefoshoro iyo kuitira kuti iite. Zvakanaka, inofanira kunge yakafanana nepamusoro pemapfupa ako (pelvis) inofunga kuti chiuno chako mapfupa chakakosha.

2 -

Isa Chimwe Chetso Pasi

Isai tsoka dzenyu kuitira kuti rimwe rutsoka ruve pamberi peumwe. Zvadaro, isa gumbo rako rutsoka pane foshoro. Tambanudza rutsoka rwako kumashure muvhu kuti ubatsire kusimba muviri wako.

3 -

Lean In

Shandisa uremu hwako mberi pane foshoro. Rega kurema kwemuviri wako kuvhare foshoro muvhu. Kushandura tsvina kana chando nenzira iyi kuchakubatsira kudzivisa kushungurudzika kwemisumbu kunobatanidza nekuchera kana kushambadzira.

Chengetedza musana wako mune imwe nguva yakareba isina kusununguka, asi kushanduka mutsara.

4 -

Tanga Kusimudza

Kutanga kusimudza tsvina, shandura uremu hwako kumakumbo ako kumashure, uchishandisa kumira kwemafupa. Iva nechokwadi chekukotamira muhudyu nemabvi , uye kwete shure. Kana iwe usati watanga kusimudza kubva pamapapiro iwe uchange uchishanda zvakaoma kupfuura iwe unogona uye unogona kuzvikonzera iwe pachako kana musungo wemutsipa .

5 -

Deredza Mutumbi Wako Kusimudza Gomba

Ita yefoshoro kubva pasi nekukotamisa mabvi (kunyanya musana wegumbo) kuderedza muviri wako pasi. Nokuderedza muviri wako pasi apo iwe uchisimudza foshoro, iwe uri kuisa nzvimbo yako pasi pehuremu hwaunenge uchiedza kusimudza, uye kubatanidza simba remapapiro, mahudyu, nemakumbo panzvimbo pane kumashure.

6 -

Tungamira Muviri Wako Kuti Ude Dope Rekubuda

Panzvimbo pokuderedza dope pamusoro pefudzi rako kana mushure memuviri wako, wadii kutora nzira shomanana yokudzvinyirira? Icho chinogona kukuchengetedza simba uye kukubatsira kuti urege kudzivirira musimba kana ukafamba muviri wako wose kwaunenge uchida dope kuti uende, ipapo ingoshandura chipfeko chekugadzira kuti ugowa ipapo. Sezvaunowanzoita, chero kupfugama kunofanira kunge kuri muchiuno nemabvi kukubatsira kuti usapedza kushandisa nzvimbo dzisina ngozi dzekudzokera kwako kuti uite basa rakaoma.

_Sources:

_{Hage, M., Rehabilitation Institute yeChicago. Bhuku Rokudzorera Bhuku: A Self Self Help Guide ye Daily Relief ye Neck uye Low Back Pain . 2nd edition. Peachtree Publishers. 1992, 2005.
Cathy Butler. Kubvunzurudza Kwemunhu Uye Nhepfenyuro Nheyo: Kushingaira Kusina , sezvakagadzirwa naMiriam Levenson, Feldenkrais Practiceer.}