Njengoba igama lisho ukuthi, ukuhlehlisa emuva okuphansi kungukunciphisa noma ukuqedwa kwendonga evamile endaweni yakho ye-lumbar. Uma unalo hlobo lokuhamba, ungathola ukuthi ukuma isikhathi eside kunzima.
Ungase futhi uthole ukuthi ukuhamba kwakho okuphansi kwe-flat back emuva kuqhubekisela phambili ikhanda nentamo yakho phambili-lokhu kungabangela ubunzima kulezo zindawo, kanye nasemuva nangemuva.
Ukumiswa okuphansi kwe-back back kanye nezinye izinhlobo zezinkinga zokuthutha (isibonelo, i-lumbar lordosis ne-swayback ngokweqile) ngokuvamile kubangelwa ukungalingani kwemisipha.
Ukuhlukunyezwa okuningi emisipha ethile elawula isikhundla nokuhamba kwekhanda, futhi ukwelula ngokweqile kanye / noma ubuthakathaka kwabanye kubumba iphethini elingapheliyo lokumisa okwesikhashana elibhebhezela phansi phansi kwesikhumba, futhi phezulu (izintambo zesifuba) emuva.
Lokhu ukuphinda kwe-pelvic kunciphisa ijika elivamile le-lordotic ekugcineni kwakho okuphansi. Kungenxa yokuthi, ukukhuluma ngokwemvelo, umgogodla uhlanganiswe phakathi kwamathambo amabili ase-hip ngemuva, ngakho-ke uma isikhumba sithutha, umgogodla ulandela. Endabeni yokuhleleka kwe-flat back back, i-pelvis iphikisiwe emuva, futhi umgogodla, owenzelwa ukugibela, uphinde ubuyele emuva. Lokhu kuhumusha ekunciphiseni inani lephambano eliphambili onalo, okungukuthi, unayo i-lordose encane futhi ubekezela ngaphezulu kule ndawo.
Kungenzeka ukuthi ubone ijika eliphansi eliphansi lensiza ngeso elimele. Lokhu kungcono kakhulu ngokubheka umzimba kusuka ekubukeni kombono. Ngokuyinhloko, ibonakala njengomugqa oqondile endaweni ephansi emuva. Uma umuntu obhekayo engenayo iphinda ehlelekile emuva, uzobona ijika eliya phambili komzimba.
Ngendlela, ijika elivamile le-lordotic liyingxenye yokulungiswa kwemvelo yomgogodla; kukusiza ukuba ulinganise umzimba wakho njengoba uhlangabezana nezidingo zomzimba zemisebenzi yakho yansuku zonke.
Ama-Pattern Patterns Afika Ngempuphu Ephansi
Imisipha ye-Hamstring ifakwe ngaphansi kwe-pelvis. Ukugcoba kubhekwa njengemisipha ye-hip extension-umsebenzi wabo ukuthatha ithanga lakho ngemuva kwakho, futhi ngokwenza kanjalo, siza ukwelula phambili kwesikhumba.
Esimweni sendawo ephansi yokubuya emuva, i-bottom of the pelvis ihanjiswe emuva kwethanga eholela ekugxileni okwengeziwe kulowo muscle. I-hamstring engapheli yesikhashana inikela ekuthambekeni okuphindaphindiwe kwesikhumba esithinta ukwehlisa ijika elijwayelekile eliphansi.
Kanye nama-hamstrings aqinile, ukuhamba okuphansi kwe-back back kungase kuholele ekomfini ephansi ephansi, imisipha ephoqelekile noma ebuthakathaka, kanye nemisipha ye-quadriceps ebuthakathaka.
Ngenkathi kujwayelekile, kuhle ukuba umhlane wakho ube nezibeletho ezinamandla, kungaba ngokweqile futhi kungalinganisani uma unesimo esincane sokubuya emuva. Ukuthembela ekuhluphekeni okuncane kusho ukuthi akuyona indlela engcono kakhulu yokuqinisa amathumbu. (Ukwenza izivivinyo zokuqinisa isisu kuyinto.)
Ongakwenza
Ukuze usebenzise ukuhamba okuphansi kwe-back back, ukusetshenziswa kwama-stretch nokuqinisa umzimba kusetshenzisiwe.
Mhlawumbe isu esihle kunazo zonke ukusebenzisa ukuzivocavoca ukuguqula isimo sokungalingani kwemisipha okugcina indawo ephansi phansi. I-Hamstring ne-ab strets iyinhloko kule nqubo.
Isevisi yezeMpilo kaZwelonke e-UK incoma lezi zivivinyo ezilandelayo ukuqinisa umgogodla, iminyango, emuva, intamo, kanye nemisipha yehlombe elingemuva.
- Iplanki
- Umlenze ohlangothini olumile uphakamisa
- I-chest ilula
- Uhlezi emigqeni ejimini noma e-pull-ups
- Izandiso zangemuva
Nokho, kungenzeka ukuthi ukusebenzisa i- stretch-stroke eqhubekayo elinezintambo ezingaba ngu-30 ngesikhathi (ukwenza kanye noma kabili ngosuku) kuyoba yindlela engcono kakhulu yokubuyisela ukulungiswa okulungile kumgogodla wakho we-lumbar uma kwenzeka ukuhlehlisa okuphansi kwe-flat back posture.
Imithombo:
Kisner, Carolyn, noColby, uLynn Allen. Ukuzivocavoca Kwezokwelapha - Izisekelo Nezobuchwepheshe. 4th. Philadelphia, Pa: FA Davis Company, 2002.
UKendall, uFlorence Peterson, uMcCreary, u-Elizabeth Kendall, no-Provance, uPatricia Geise. Imisipha Ukuhlola nokusebenza nge-Posture and Pain. Yesithathu. Baltimore, Maryland: Williams & Wilkins, ngo-1983.
Isevisi yezeMpilo kaZwelonke. Amaphutha wokumisa okuvamile kanye nokulungisa. Ikhasi lewebhu le-NHS lokukhetha. Isibuyekezo sokugcina: Jan 2016. https://www.nhs.uk/Livewell/Backpain/Pages/back-pain-and-common-posture-mistakes.aspx