Na ho ka Etsahala Hore U Koetlise Molala oa Hao?

Litaba

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U nahana hangata hakae ka molala oa hau? Joalo, mohlomong ha o tsoha le crick ho eona ho tloha ho robala hampe, empa ha ho joalo, ha ho joalo? E leng ho makatsang, hobane melala ea rona e etsa mosebetsi o mongata letsatsi le leng le le leng. Hlooho ea hau e boima ba lik'hilograma tse 10 ho isa ho tse 11, 'me molala oa hau o ne o etselitsoe ho boloka boima boo ho se bothata. Ntle le haeba re nyolla ntho e ngoe le e ngoe hampe ebile ha re e hlokomele.

Maamerika a qeta lihora tse peli le metsotso e 51 ka letsatsi a shebile li-smartphones tsa bona. Ho na le mathata a mangata a tlang le seo, eseng taba ea hore u hlile u fetola sebopeho sa molala oa hau. (Related: Kotsi ea Molala E ne e le Pitso ea ho Itlhokomela eo ke neng ke sa tsebe hore kea e Hloka)

Phuputso e bonts'a hore bakeng sa senthimithara e ngoe le e ngoe o lihela hlooho ea hau kapele o mena habeli mojaro oa mesifa ea molala oa hau ho fihlela kakaretso ea liponto tse ling tsa matla a 60. "E hlile e fetola tsela eo molala, mesifa le masapo li lutseng ka eona," ho bolela Tanya Kormeili, M.D., ngaka e netefalitsoeng ea dermatologist le morupeli oa bongaka Univesithing ea California, Los Angeles.

Adam Rosante, mokoetlisi oa matla le phepo e nepahetseng o re: "Nahana ka 'mele oa hau ha u shebile mohala oa hau: Ha e le hantle u tšoere molala, mahetla le mokokotlo oa mokokotlo ka mokokotlo o fosahetseng." "Etsa nako e telele le hangata ka ho lekaneng 'me u ka ba khathatsa' me u qala ho ba le ho se leka-lekane ha mesifa ho u fang ponahalo e sa khaotseng ea ho tsoma 'me e lebisa ho bohloko ba molala, mahetleng le ka holimo."

Ho hobe le ho feta, tsohle tse shebileng fatše li ka ama letlalo ka tlas'a selelu sa hau, tsa etsa hore le thekesele le ho shebahala le tletse kapa le thabile. Hangata ke ntho e tlisoang ke lilemo. Dr. Kormeili o re: "Matla a khoheli a ba le mathata ha re ntse re tsofala, tlhahiso ea collagen ea rona e ea theoha, hammoho le bokhoni ba rona ba ho tiisa le ho tiisa letlalo ka tlhaho, 'me lisele li fetoha tse tsitsitseng haholoanyane," ho bolela Dr. Kormeili.

Empa basali ba bacha ba ntseng ba eketseha ba se ba sebetsana le "tech neck", mohlahare o shebahalang o le boreleli le letlalo la molala o sa thekeseleng ka lebaka la hore na ha ba tsamaee hantle hakae, oa eketsa. (E amanang: Litsela tse 3 Fono ea hau e Senya Letlalo la Hao le Seo U Lokelang ho se Etsa ka Lona)

Ho matlafatsa mesifa ea 26 molaleng oa hau ho ka thusa ho boloka tatellano e nepahetseng, ho bolela Rosante. "U lokela ho etsa li-exercises tse matlafatsang mesebetsi e ka sehloohong ea molala: ho phunya, ho atolosa, le ho phalla ka morao," o re-haholo-holo kaha lipatlisiso li bontša hore molala oa molala ke sesosa se tloaelehileng sa bohloko ho basebelisi ba lisebelisoa tsa mohala. Boikoetliso bo ka morao le bona bo ka thusa ho loants'a mahetla a chitja le ho ntlafatsa tatellano ea hau ea poso. (Li-yoga tsena li hlahisa "tech neck" le tsona li ka thusa.)

Leka ho sebelisa lithupelo tsena tse 'ne kemisong ea hau ea letsatsi le letsatsi:

1. Supine Ponahalo

Robala sefahleho bencheng u kentse hlooho le molala qetellong. Ho boloka mokokotlo o sa nke lehlakore, hula selelu sa hau morao. Ho tloha mona, sekamisetsa hlooho morao ebe o khutlela ho se nke lehlakore. Ke rep. Etsa lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 5 ho isa ho a 10. Phomola metsotsoana e 60 pakeng tsa lihlopha.

2. Extension Extension

Phetla ho robala ka sefahleho bencheng u kentse hlooho le molala qetellong. Khutlisa lesela la hao morao. Ho tloha mona, sekamisetsa phatla ea hau tlase ebe o otlolla hlooho ea hau hore e se nke lehlakore. Ke rep. Etsa lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 5 ho isa ho a 10. Phomola metsotsoana e 60 pakeng tsa lihlopha.

3. Ponahalo ea Lateral

Robala ka bencheng ka lehlakoreng la hau le letšehali letsoho la hao le letšehali le leketlile ka holim'a benche (bohale ba benche bo lokela ho ts'oaroa tlasa mokokotlo oa hau). Ho boloka mokokotlo o sa nke lehlakore, khutlisa selelu sa hau. Ho tloha mona, isa tsebe ea hao e letona lehetleng la hao le letona 'me u khutlele bohareng. Ke rep. Etsa li-reps tse 5 ho isa ho tse 10, ebe u phetla hape u pheta ka lehlakoreng le leng. Ke sete e 1. Etsa lihlopha tse 2 ho isa ho tse 3, u phomole metsotsoana e 60 lipakeng.

4. Sehlopha se hulang likarolo

Ema o le molelele ka maoto a bophara ba letheka ntle le lebone ho ea bohareng ba sehlopha se hanyetsang ka pel'a hao ka tsitsipano mahetleng. Kopanya mahetla a mahetla hammoho ha u ntse u hula sehlopha, u qete ka matsoho a hao ho T (inahana hore u leka ho pshatla morara pakeng tsa mahetla a mahetla). Khutlela ho qala. Ke rep. Etsa lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 10 ho isa ho a 12.

Leha ho le joalo, ka bomalimabe, haeba u se u ntse u hlokomela letlalo le saggy la molala, "ha ho na lintlha tsa kliniki tse bontšang hore ho matlafatsa mesifa ea molala ho tla etsolla tšenyo," ho bolela Kormeili. "Letlalo ha le amane ka letho le mesifa, ke mokato o fapaneng ka holim'a lona."

Ho na le litsela tse peli tsa ho etsa hore letlalo la molala le shebahale le le thata, leha ho le joalo: "E 'ngoe ke ho haha ​​​​collagen e eketsehileng 'me e 'ngoe ke ho tiisa tsamaiso ea aponeurotic system (SMAS), sebaka se nang le fibrous musculature sefahlehong," ho bolela Kormeili. Tsena ka bobeli li ka etsoa hona joale ka mekhoa e sa tsitsang, oa eketsa. Ultherapy, mohlala, e thunya maqhubu a ultrasound botebong ba lisele ho susumetsa tlhahiso ea collagen ho SMAS. Ka lehlakoreng le leng, Kybella ke ente e bolaeang lisele tse mafura ka ho sa feleng sebakeng seo 'me e etsa lisele tse nang le maqeba, tse bakang ho tiisa-'me li ka thusa ho tlosa boemo ba litelu tse peli tseo boikoetliso bo ke keng ba bo lokisa. (Ho feta moo mona: Litlhare tse Molemohali tsa ho Thibela Botsofali le Tlhokomelo ea Molala oa Hao

Empa mokhoa o hlakileng oa ho loants'a "tech neck" hape ke eona e bonolo ka ho fetisisa: Khaotsa ho sheba fono ea hau fatše haholo. Haeba u ho eona, e hlahise boemong ba mahlo ha u khona. Mme ha o se ho eona, ema o le molelele hore ho se ke ha ba le mokokotlo mokokotlong oa hau lipakeng tsa hlooho ea hao le mahetla a hao. Boemo bo botle bo tsoela pele ho fihlela joale.

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