Londiwe Buthelezi
10 August 2026
Kusukela ekuphakamiseni ibhokisi lamafayela kuya ekufinyeleleni ekhabetheni elingaphansi, iningi lethu liphakamisa izinto izikhathi eziningi ngosuku ngaphandle kokucabanga… kuze kube yilapho sizwa ubuhlungu obungqamuka emhlane. Ngamasu afanele, ukulimala nobuhlungu kungagwenywa.
Ucwaningo olwenziwe KwaZulu-Natal luthole ukuthi amaphesenti angu-79.3% abantu bake babhekana nobuhlungu bomhlane esikhathini sabo sokuphila, ikakhulukazi kwabesifazane nalabo abaphakamisa izinto ezinzima. Emazweni ase-Afrika, izinga eliphakathi lokutholakala kwalobu buhlungu lingama-32%, kuthi kwabanye bufinyelele ku-72%. Emtholampilweni obhekele isibhedlela sesifunda eNingizimu Afrika, amaphesenti angu-47% ezisebenzi zabika ubuhlungu bomhlane obuhambisana nomsebenzi.
“Ucwaningo ngempilo yomhlane luthuthuke ngokushesha eminyakeni engu-5 kuya ku-10 edlule,” kusho uGillian Erskine, umsunguli ohlanganyele we-WildStrong. “Sesifundile okuningi ngokuthi izicubu zibekezelela kanjani, ziphinde zilungiswe kanjani. Ngiyawuthanda umfanekiso wesitshalo esisesitsheni: uma uthatha isitshalo esikhulele ekhaya bese usibeka ngaphandle endaweni okungesiyo eyaso, sizoshabalala ngoba asikhuliswanga izinsimbi zangaphandle. Imizimba yethu iyafana. Ngaphandle kokuhlangana nokunyakaza kwangempela, awekho amandla esiwadingayo.”
Amasu okuphakamisa angenabuchule angaholela ekulimaleni komhlane, okuhlanganisa ukudonseka, izicubu ezishumekayo, kanye nobuhlungu obungapheli, kanye nokulimala kwamahlombe namadolo.
“Ubuningi bokulimala okubangelwa ukuphakamisa akubangelwa yishwa, kodwa imikhuba emibi,” kuphawula uDkt Deepali Misra-Sharp, udokotela nongoti wempilo yabesifazane. “Njengodokotela, ngivame ukubona iziguli ezinobuhlungu bomhlane, ukudonseka kwezicubu, kanye nezinkinga zamalunga eziqale ngokuphakamisa okungafanele.” Iphutha elivamile ukugoba okhalweni esikhundleni sokusebenzisa amadolo. Iphutha elinye ukujika umzimba wakho ngesikhathi uphakamisa noma ukuzama ukuphatha into ekude nomzimba wakho.
“Ukuhlala kufana nogwayi omusha,” kusho u-Edwina Jenner, umqeqeshi ozimele owenza ukuqeqeshwa kwamandla kufinyeleleke kwabesifazane abasebadala. “Abantu abaningi bahlala isikhathi eside nsuku zonke, okubuthaka amagxalaba nokuqinisa izicubu zenqulu, kusishiya sisengcupheni lapho siphakamisa noma sifinyelela entweni ngendlela engalungile.”
Iphutha elivame ukwenziwa uma uphakamisa ukusebenzisa umhlane kunemilenze. “Ukunyakaza kwamalunga kudlala indima enkulu,” kuphawula u-Edwina. “Uma singenayo imisipha eqinile enqulwini, emahlombe noma emiqondweni, siqala ukuthungatha ngendlela engalungile ecindezela izindawo ezifana nomhlane noma intamo. Yingakho ukuqeqeshwa kwamandla kubalulekile.”
Izindaba ezimnandi ukuthi izinyathelo ezimbalwa ezincane zenza umehluko. Udinga isimo esihle somzimba, isisekelo esiqinile, kanye nokubamba okuqinile. “Esikhundleni sokuzama ukuphakamisa into esindayo, kungcono ukuyifaka esisindweni somzimba wakho ngokuyibamba emzimbeni wakho,” kusho u-Adrian Farrell, umeluleki we-Alexander Technique.
UDeepali uthi indlela engcono yokuvikela umhlane wakho ukugcina umzimba wakho uqinile futhi ungenakugoba. “Ukwakha izicubu ze-core – isisu, umhlane namanqulu – kuzokunikeza ukusekelwa okungcono uma uphakamisa. Imilenze eqinile nayo ibalulekile, ngoba yimilenze okufanele yenze umsebenzi onzima, hhayi umgogodla wakho.”
Enye yezinsiza zokuphakamisa ngokuphepha ukuzilungiselela kuqala. “Qala ngezinyawo zakho zibe zinde okuhambisana nenqulu, iminwe ihambe ngaphandle kancane ukuze ulingane, bese uqinisa i-core yakho sengathi kukhona okuzokushaya,” kweluleka u-Edwina.
Ukuphakamisa ngokuphepha akumayelana nje nokugwema ukulimala, kodwa nokwakha amandla nempilo ende. Ochwepheshe bezempilo bancoma ukwenza uhlobo oluthile lokuqeqesha amandla kabili ngesonto. “Akudingeki uye ejimini – imisebenzi esebenzisa isisindo somzimba wakho ekhaya, njenge-yoga, i-Pilates noma ukuphatha kahle izitsha zakho ezivela esitolo, konke kungasiza,” kusho uDeepali.
Noma ngabe uhambisa amabhokisi esitolo, ushintsha izikhwama zomquba engadini, noma ukhipha izinto zikaKhisimuzi ophahleni, cabanga ngaphambi kokuphakamisa. Gwema ukushesha, qaphela okukuzungezile, futhi ucele usizo uma kudingeka.
Amasu:
- Phakamisa ngokuqaphela – thatha imizuzwana ukuzilungiselela ngaphambi kokuphakamisa into esindayo.
- Yibambe eduze – faka isisindo somzimba wakho ngokuyibamba emzimbeni wakho bese uyama.
- Sebenzisa imilenze yakho – gcina amandla avela emathangeni nasenqulwini, hhayi emhlane.
- Hlela okwenzayo – cabanga, isakhiwo nesisindo sento, kanye nokuthi iyaphi.
- Beka izinyawo zakho ngokulingana ngaphambi kokuphakamisa.
- Qinisa i-‘power zone’ – imisipha ye-core phakathi komzimba wakho namathanga – njengoba uphakamisa.
- Buka lapho uya khona – sebenzisa izinyawo zakho hhayi ukujika umzimba.
- Beka phansi kancane – ungayilahli phansi. Gcina umhlane uqondile, goba amadolo bese ubeka into phansi ngokuqapha.
