Zvinoita Here Kuita Kuti Urovedze Mutsipa Wako?

Zvemukati

• Ongororo ye

Iwe unofunga kangani pamusoro pemutsipa wako? Kufanana, pamwe kana iwe uchimuka uine crick mairi kubva pakurara zvisirizvo, asi zvakanyanya haamboiti, handiti? Izvo zvinoshamisa, nekuti mitsipa yedu inoita basa rakawanda mazuva ese. Musoro wako unorema mapaundi gumi kusvika ku11, uye mutsipa wako wakagadzirirwa kuchengetedza uremu ihwohwo pasina dambudziko. Kunze kwekunge isu tiri kufefeta zvese kumusoro uye isu hatitombozviziva izvozvo.

Vanhu vekuAmerica vanopedza maawa maviri nemaminitsi makumi mashanu nezuva rimwe chete vachitarisa mafoni avo. Pane nyaya dzakawanda dzinouya neizvozvo, kwete pane zvese zvekuti uri kunyatso shandura anatomy yemutsipa wako. (Zvakafanana: Kukuvara Muhuro Kwangu Kwaive Kuzvitarisira Kumuka Kufona Ndakanga Ndisingazive Kuti Ndakuda)

Tsvagiridzo inoratidza kuti painch yega yega iwe unodonhedza musoro wako mberi iwe kaviri mutoro uri pamutsipa wako tsandanyama kusvika kuhuwandu hwemakumi matanhatu ekuwedzera mapaundi esimba. “Zvinonyatsochinja kugara kunoita mutsipa, tsandanyama, uye mapfupa,” anodaro Tanya Kormeili, M.D., chiremba wedermatologist ane chitupa uye murayiridzi wekiriniki paUniversity of California, Los Angeles.

"Funga nezve muviri wako kana iwe uchitarisa pafoni yako: Uri kunyatsobata mutsipa wako, mapendekete, uye musana wechibereko mune yakasarudzika isometric contraction," anodaro Adam Rosante, mukurumbira wesimba uye murairidzi murairidzi. "Ita izvi kwenguva yakareba uye kazhinji zvakakwana uye iwe unogona kuvashungurudza uye kutanga kukudziridza kusaenzana kwetsandanyama izvo zvinokupa iyo inogara ichivhima kutarisa uye inotungamirira kumutsipa, pfudzi, uye kurwadziwa kwepamusoro."

Zvakatoipisisa, zvese izvo zvinotarisa pasi zvinogona kukanganisa ganda riri pasi pechirebvu chako, zvichikonzera kuti rinyungudike uye riite kunge rakazara kana jowly. Izvi ndizvo chaizvo zvinouya nezera. "Giravhiti inotora muripo-patinenge tichikwegura, chigadzirwa chedu checollagen chinodzikira, pamwe nekugona kwedu kusimbisa nekusimbisa ganda zvakasununguka, uye munyama unowedzera kuregerera," anodaro Dr. Kormeili.

Asi vakadzi vazhinji uye vazhinji vava kubata "tech mutsipa," shaya yakataridzika uye ganda remutsipa rakakomberedzwa nekuda kwekuti kakawanda vari mukuenderana kwakadii, anowedzera. (Inoenderana: Nzira nhatu Nhare Dzako Dziri Kuparadza Ganda Rako-uye Zvekuita Nezvazvo)

Kusimbisa iyo 26 kana so mhasuru mumutsipa wako kunogona kubatsira kuchengetedza kuenderana kwakakodzera, anodaro Rosante. "Unofanirwa kuita maekisesaizi anosimbisa akakosha mashandiro emutsipa: kutenderera, kuwedzeredza, uye kumberi kwekutenderedza," anodaro-kunyanya sezvo kutsvagisa kuchiratidza kuti mutsipa wekumira mutsipa ndicho chinonyanya kukonzera marwadzo muvashandisi venhare mbozha. Kumusoro-kumashure kurovedza muviri kunogona zvakare kubatsira kurwisa akakomberedza mapendekete uyezve kugadzirisa yako postural alignment. (Iyi yoga inomirira "tech neck" inogonawo kubatsira.)

Edza kushanda aya maekisesaizi mana mumuitiro wako wezuva nezuva:

1. Supine Flexion

Rara wakatarisa pabhenji nemusoro nemutsipa kubva kumagumo. Kuchengetedza kwazvakarerekera musana, tuck chirebvu chako kumashure. Kubva pano, dzosera musoro wako kumashure wobva wadzokera kune kwazvakarerekera. Ndiyo 1 rep. Ita zvikamu zviviri kusvika zvitatu zve5 kusvika ku10 reps. Zorora kwemasekondi makumi matanhatu pakati pemaseti.

2. Prone Extension

Flip pamusoro kuti urare wakatarisa pasi pabhenji nemusoro wako nemutsipa kubva kumagumo. Tuck chirebvu chako kumashure. Kubva apa, chekesa huma yako pasi wobva wawedzera musoro wako kumashure usina kwazvakarerekera. Ndiyo 1 rep. Ita zvikamu zviviri kusvika zvitatu zve5 kusvika ku10 reps. Zorora kwemasekondi makumi matanhatu pakati pemaseti.

3. Lateral Flexion

Rara pabhenji kuruboshwe kwako neruoko rwako rweruboshwe rwakarembera pamusoro pebhenji (kumucheto kwebhenji kunofanirwa kuiswa pasi pehapwa yako). Kuchengetedza kwazvakarerekera musana, tuck chirebvu chako kumashure. Kubva pano, tora nzeve yako yekurudyi kubendekete rako rerudyi uye dzokera kunzvimbo. Ndiyo 1 rep. Ita zvishanu kusvika kugumi reps, wobva watendeuka wadzokorora kune rimwe divi. Ndiyo 1 seti. Ita maviri kusvika matatu seti, uchizorora kwemasekondi makumi matanhatu mukati.

4. Band Dhonza-Aparts

Mira wakareba uine tsoka hudyu-upamhi wakaparadzanisa wakabata mwenje kune wepakati kuramba bhendi kunze pamberi pako nekushushikana papfudzi-upamhi. Dzvinya mapepa ako epafudzi pamwe chete paunenge uchidhonza bhendi, kupedzisa nemaoko ako kunze paT (fungidzira kuti urikuyedza kupwanya mazambiringa pakati pemapfudzi ako). Dzokera kutanga. Ndiyo 1 rep. Ita maviri kusvika matatu seti e10 kusvika ku12 reps.

Zvinosuruvarisa, zvakadaro, kana iwe uri kutoona saggy yemutsipa ganda, "hapana kiriniki dhata kuratidza kuti kusimbisa mutsipa wako mhasuru kunogadzirisa kukuvara," anodaro Kormeili. "Ganda harina chokuita nemhasuru, rakasiyana zvachose pamusoro paro."

Pane nzira mbiri dzekuita kuti ganda remutsipa riratidzike rakasimba, asi: "Imwe ndeyekuvaka collagen yakawanda uye imwe yacho ndeyokusimbisa pamusoro peascular aponeurotic system (SMAS), nzvimbo ine mhasuru ine fibrous kumeso," anodaro Kormeili. Zvese izvi zvinogona kuitwa izvozvi nenzira dzisiri dzeanvasive, anowedzera. Ultherapy, semuenzaniso, inopfura mafungu e ultrasound akadzika mukati mematishu kuti akurudzire kugadzirwa kwe collagen muSMAS. Kybella, kune rumwe rutivi, jekiseni rinouraya zvachose masero emafuta munzvimbo uye inogadzira mavanga mavanga, izvo zvinokonzeresa kuomesa-uye zvinogona kubatsira kubvisa kaviri-chin mamiriro ayo maekisesaizi asingagoni kugadzirisa. (Zvimwe pane izvo pano: Iyo Yakanakisa Anti-Kuchembera Skin-Care Kurapa kweMutsipa Wako)

Asi iyo nzira iri pachena yekurwisa "tech mutsipa" zvakare iri nyore: Mira kutarisa pasi pafoni yako zvakanyanya. Kana iwe uripo, chiunze kumusoro kune iro ziso kana iwe uchikwanisa. Uye kana usiri pachiri, simuka wakareba saka hapana rakakombama musana wako pakati pepamusoro pemusoro wako nemapfudzi ako. Chimiro chakanaka chinoenda kusvika pari zvino.

Ongororo ye