Ibyo wakora ngo urwanye ububabare bw’umugongo mbere yo gufata imiti

Dore ibyo wakora ukagabanya ububabare bw'Umugongo:

1.Irinde kwicara igihe kirekire.

Niba ukora akazi kagusaba kwicara cyane, jya ugerageza ufate akaruhuko uhaguruke ugendagende, ntukarenze iminota 30 wicaye ahantu hamwe utararuhuka byibuze iminota 5.

2.Niba wicara cyane, gerageza kwicara neza no ku ntebe nziza.

Hari intebe zibangamira umugongo hakaba n’izindi ziwufasha, haranira kwicara ku ntebe nziza zidatuma umugongo wawe uhetama. Ugomba kwicara urambuye neza ibirenge biri hasi neza.

3.Gerageza guhagarara neza wemye.

Guhagarara uhetamye cyangwa wunamye igihe kirekire byangiza umugongo cyane. Niba ugiye guterura ibintu biremereye, wikunama ahubwo hina amavi wegere hasi ubundi ubone kubiterura.

4.Ambara inkweto zidafite talon ndende.

Ku bari n’abategarugori bakunda inkweto ndende (high heels), buriya zibangamira guhagarara neza, zigatuma ndetse urutirigongo rwihina bityo ukaba wagira ikibazo.

5.Sinzira bihagije.

Kudasinzira bihagije bishobora kongera ibibazo by’uburibwe bw’umugongo. Gusinzira bihagije bigira uruhare runini mu gukiza no kuruhura umubiri ndetse no mu mutwe. Kuryama kuri matelas nziza biwufasha kurambuka. Mu rwego rwo kuryama mu buryo bukwiye butabangamira urutirigongo, mu gihe uryamye ureba hejuru shyira umusego munsi y’amavi, niba ureba ku ruhande wushyire hagati y’amaguru.

6.Shyira ibikonje ahakurya mu mugongo.

Mu gihe uri kuribwa muri icyo gice aribwo bikiza nko ku munsi wa 1 cg uwa 2, fata barafu (ice) uyigumishe ahakurya. Barafu igabanya kubyimbirwa mu gihe wagize iki kibazo, ntugomba kurenza iminota 20 ikiriho.

7.Imyitozo ngorora mubiri.

Ni bibi gukora sport mu gihe uribwa cyane, banza ugishe muganga inama mbere yo kugira sport ukora. Gusa mu gihe ububabare bwashize ushobora gukora sport zikomeza umugongo.

*Urebye nta buryo bumwe bubaho bwo gukuraho ubu bubabare, mu gihe uribwa cyane wagerageza gukoresha bumwe cyangwa uburyo butandukanye ukareba ubukora neza.

Ni ngombwa kugana kwa muganga mu gihe ububabare bw’umugongo wumva bukomeye cyane kandi bumaze amasaha arenga 72 (ni ukuvuga iminsi 3), bitewe n’uburyo urwaye nyuma y’ibizami muganga akugenera imiti cyangwa ubundi buryo ugomba kuvurwamo.

Src:www.healthline.com