Sihlala sibona ezinye izigulane, zisencinci, zixhatshazwa yi-spondylosis yomlomo wesibeleko, i-lumbar disc herniation, emva kokubuza ukuba baninzi iofisi yeofisi.Ukuhlala ngokuqhubekayo ngokuqhubekayo ngaphezu kweeyure ze-2 ngaphandle kokuma imisebenzi okanye ukutshintsha indlela yokuziphatha kwendawo yokuhlala, uhlala phantsi.Kuyingozi ukuhlala ixesha elide, ubungozi bokuqala ngumqolo wethu, inkqubo ye-cardiovascular system kunye ne-gastrointestinal system nayo iya kuchaphazeleka ukuya kumaqondo ahlukeneyo.Ugqirha weyeza lokubuyisela esibhedlele ucebisa ukuba abantu abahleliyo kufuneka bathathele ingqalelo ekutshintsheni indawo yokuhlala, kwaye banokuzama ukwenza okuthile."iintshukumo ezincinci"kwiisitulo seofisi.
"iintshukumo ezincinci" zingezantsi:
1.Hlala emphethweni wesitulo sakho kunye nemilenze yakho kwizangqa, amadolo agobile kunye neenyawo phantsi.Phakamisa unyawo lwakho lwasekhohlo kancinci emhlabeni kwaye ulujike ngokunxamnye newotshi ukusuka ngaphantsi kwedolo lakho, ngokungathi uzoba isangqa emoyeni ngesithende sakho.Gcina ujikeleza ngasekunene imizuzwana engama-30, uze emva koko ujikeleze imizuzwana engama-30.Emva koko, phakamisa unyawo lwasekunene kwaye wenze okufanayo.Ukuba ufumanisa ukuba izangqa ziyadika kakhulu, ungazinonga izinto ngoonobumba abangama-26.
2.Phakamisa amathole akho kwaye uhlale emphethweni wesitulo sakho, ugcine amadolo akho egobile.Yolula i-hamstrings yakho (imisipha ngasemva kwamathanga akho) ngokuphakamisa unyawo lwakho lwesobunxele ukuya kwisilingi, iinzwane phezulu kunye nemilenze iqonde kwaye ihambelane nomgangatho, ekugqibeleni ubeke iinyawo zakho phantsi kwaye uphinde uphinde ulandelele amaxesha ama-5.Emva koko, yenza okufanayo ngonyawo lwasekunene.
3.Ukuphakanyiswa kwedolo kufuna ukuba uhlale kancinci emva kwesitulo sakho kwaye woyame kuso.Gcina amadolo akho egobile kwaye uphakamise umlenze omnye ngasesifubeni sakho.Phinda amaxesha ama-5 ngemilenze yomibini.
4.Hlala embindini wesitulo sakho umqolo uthe tye.Yolula iingalo zakho kwaye uzisasaze emacaleni akho ngokungathi wenza unobumba u-T ngomzimba wakho ongasentla.Gcina iingalo zakho ngqo kwaye uqhwabe izandla zakho ngaphezulu kwentloko yakho.Phinda amaxesha angama-20 ukuya kuma-30.
5.Phikisa intloko yakho ngasemva, ubeke izandla zakho emva kwentloko yakho, kwaye uqhube intloko yakho phambili ngokukhawuleza njengoko unako ngelixa intamo yakho ihleli.Phumla emva kwemizuzwana eyi-10 kwaye uphinde amaxesha angama-10-20.
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Ixesha lokuposa: Jun-07-2022