6 Ukubukeka Okudumile Kuhambisa Ukuthutha Kwengxenye Ehlanganisiwe Ye-Sacroiliac

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I-Tech Tech ihamba phambili ngezinhlungu ezihlangene ze-Sacroiliac

Ngiyazi ngokuhlangenwe nakho komuntu siqu ukuthi kunzima kanjani futhi kunciphisa inkinga ehlangene ye-sacroiliac.

Nakuba kuyiqiniso ukuthi ukwelashwa kungaba yikhambi lakho lesikhathi eside kakhulu, abanye abantu, mina ngokwami ​​bahlanganisiwe, bathole ukusizwa ngendlela ephansi kakhulu ye-tech - ngokunyakaza ngomzimba nangomusa. Slayida ukuze ubone ezimbalwa zezintandokazi ezihlangene ze-SI.

Okuhlobene: 7 Ukwelashwa kwe-Sacroiliac Joint Pain

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Donsela i-Knee eyodwa kuya esifubeni sakho

I-SI evumelanayo ngokufudumeleyo Hambisa

Kungcono kakhulu ukuqala ngokunyakaza okulula. Lokhu kuzokufudumala izicubu zakho futhi ubuke ubuhlungu bakho "i-barometer," noma leyo mizwa nokuzwa okukusiza ukubeka imingcele yokuphepha kulokho ohlela ukukwenza ngosuku.

Ukuze ubuhlungu be-sacroiliac (kanye nezinye izinhlobo eziningi zezinkinga zangemuva,) ukulala okungaphezulu (emuva kwakho) kuvame ukuhlinzeka ukwesekwa okuningi, okungakusiza, kungasiza ukukhulula ingxubevange eyengeziwe eyenza ukuguqulwa kwe-SI yakho. Kulesi sikhundla, bhonqa amadolo bese ubeka phansi izinyawo zakho phansi. Bamba ngobumnene ibhande elilodwa bese uliletha esifubeni sakho. Asikho isidingo sokuthola idolo lakho lonke indlela eya esifubeni. Hamba kuphela ngokusemandleni akho ngaphandle kobuhlungu noma umuzwa wokunganaki. Bamba okwesibili noma ezimbili bese usetha phansi unyawo lwakho phansi.

Okufanele Ukwenze Uma One SI ihlupha

Ngokuqinisekile uzothola ukuthi lokhu kuthutha kubonakala kulungile ngakolunye uhlangothi kodwa kubuhlungu komunye. Futhi, ukulawulwa kwesithupha lapha ukuhamba kuphela ngaphakathi kwemingcele yamahhala. Ngakho uma udinga ukweqa omunye wemilenze, kuhle.

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Gudla Bobabili Izigqoko Eziswini Lakho

Uma ubuyele emuva (okuyinto engxenyeni engase ibe yindabuko ye-muscle eqinile,) zama amadolo amabili ukuze usebenzise isifuba.

Ukuphepha Kufika Okokuqala

Ngenxa yokuthi wenza lokhu ngamathemba okunciphisa ubuhlungu obuhlangene be-sacroiliac, indlela ephephile kakhulu yokungena endaweni ngokuletha umlenze owodwa ngesikhathi. Ukuletha umlenze owodwa phansi ngesikhathi mhlawumbe kubaluleke nakakhulu ukuphepha kwakho ngoba ngaphandle uma i-abs yakho inamandla kakhulu, ungenza inkinga yakho ye-SI ibe nzima nakakhulu.

(Qaphela: Imiyalo eningiliziwe islayidi esedlule: Ukufudumala kwe-SI Jointmove yakho.)

Ukuzivocavoca kwangaphambili: Cupha imisipha yakho ejulile

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Vula I-SI yakho Joint

Izindlela ezimbili zokuvula i-SI yakho Joint

# 1 Yenza i-Hip ku-Sore Side

Abaningi be-yoga othisha basifundisa ukuthi ukuhlanganiswa kwe-SI kwe-hypermobile kuhlangene ngakolunye uhlangothi. Enye yezindlela ezingcono kakhulu zokuvula indawo yendawo inokunyakaza kwe-hip okuthiwa ukunyuswa, bathi. Ukwenyuka kumane kusho ukuletha ithanga eduze komugqa womaphakathi womzimba wakho. Ungazama lokho endaweni yokuma ngokuwela umlenze wecala elibuhlungu phambi komzimba wakho.

# 2 Vula i-SI yakho ngokusetha kabusha i-Joint

Ungakwazi futhi ukushisa zombili imisipha ye-adductor ukuze "usethe kabusha" ukucindezeleka kwabo. Abanye abantu babika ukuthola ukuphumula kwesikhashana kusuka kulokhu kuhamba.

Ngenkathi usesikhundleni esiphakeme ngamadolo akho ugobile futhi izinyawo zakho zihlala phansi, faka ibhola elithambile noma ugoqe uphahla lwamasokisi phakathi kwamadolo akho. Ngomusa kakhulu cindezela u-5 bese ukhululeka kancane kancane. Yenza cishe ama-3-5 kulawa, kepha uvumele ubuhlungu bakho bube ngumhlahlandlela wakho. Ngamanye amazwi, ayeke uma ebuhlungu.

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Sula Imisipha Yezintambo Zangaphandle

Vula i-SI nge-Strategic Stretching

Isu elihlobene nokukhishwa (bheka isilayidi sangaphambilini) ukuwelula imisipha yakho yangaphandle ye-hip. Esikhathini sokubamba iqhaza, usebenzisa ama-muscle wangaphakathi kwethanga, ngamanye amazwi, ukuwasebenzisana. Ukwehlisa imisipha yangaphandle ye-hip kungase kube nomphumela ofanayo wokubambisana, futhi kungasiza ukukhulula ingxabano engapheli okungenzeka ibe (okungenani kancane) ibambe iqhaza le-SI ngaphandle kokulungiswa.

Njengalokhu kunoma yikuphi kwalokhu kuhamba, yenza i-hip yakho yangaphandle ilula i-gingerly.

Indlela Yokudonsa Isihlunu Sakho Sokuxolisa Ngezinhlungu Ezihlangene Zama-SI

Esikhundleni se-supine ngamadolo akho egobile futhi izinyawo zakho zihlala phansi, faka uhlangothi lwezinyawo ngezinyawo kwelinye linye. Gcoba izandla zakho ngaphansi kwamadolo asekela. Ukusebenzisa i-abs yakho, phakamisa kahle udolo osekela phansi, uhambe kuphela ngokusemandleni akho ngaphandle kobuhlungu ekuhlanganyeleni kwe-SI. (Ubuhlungu obuncane bomzimba osesiswini lakho langaphandle lungaba into enhle.) Hlalani uphakamise isikhashana nje futhi ubeke umlenze phansi futhi. Yenza kuze kube ngu-5 kulawa.

Njengoba kunoma yikuphi ukunyakaza okulenzekile uma unemibuzo ehlangene ye-SI, kungase ibe buhlungu kakhulu ngakolunye uhlangothi. Hlala njalo endaweni yezinhlungu kuphela.

Okuhlobene: Nciphisa Inhlungu Ebusayo Ephansi nge-Outer Hip Muscle Stretching

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Phindela Umgogodla Wakho

Ukuphikisana Okunene - Uma I-SI Pain Imvume kuphela

Uma amazinga akho obuhlungu avumelekile, ungasuka endaweni ye-supine hookling ibe yi-twist yomnene . Thatha amadolo womabili ngezindlela ezimbalwa ohlangothini olulodwa - ngokuvamile lokhu akude nohlangothi olubuhlungu - futhi uvivinye ukubona ukuthi ungakwazi yini ukubekezelela. Hlala kuphela imizuzwana embalwa bese uphakamisa imilenze yakho. Phinda ngaphesheya. Hambisa ngomusa futhi ucabange; phinda kuphela ukubekezelelana.

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I-Quad Elula

Kuphela kubantu abakhuthele abanezinkinga ze-SI

Ukuthatha ukungezwani kwemisipha yakho ye-quadriceps kungasiza ekunciphiseni ubuhlungu bakho be-SI. Emfanekisweni ngenhla, imodeli ibonisa uhlobo olulula kakhulu lwe-quadriceps elula, lapho ulala khona ohlangothini olulodwa futhi uqonda unyawo lwakho, isithuthuthu noma ngisho nesinki sakho emva kwakho, bese ubambelela ngokuzithoba kuwe. Uma ungeke ukwazi ukufinyelela, cabanga ukusebenzisa i-strap noma ibhande elizungeze unyawo lwakho ukuze unwebe isikhala sokufinyelela.

Gcina Ukuhlanganyela Kwakho Okuhlangene Ne-Sacroiliac - Isixwayiso

Lesi sikhundla akuwona wonke umuntu. Uma ungasetshenziselwa ukuvivinya umzimba futhi unesifo esihlangene se-SI, ungase ufune ukubeka phambili uhlangothi lwama-quad olwehlisiwe njengoba lungakwazi ukuhlanganisa ukujoyina. Ngenye imibono yokwelula leli qembu le-muscle, bheka izindlela ezingu-3 zokuthola isitatimende esihle se-Quad

Ungumuntu obonakalayo onenkinga ehlangene ye-SI? Qhubeka nokuqukethwe kwami ​​okuhlangene kwe-sacroiliac ku-Pinterest.