I-Hip-Muscle ye-Outer iqondisa ukukhulula okuphansi kwe-Pain Back

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Ubuhlungu Bakho Bokubuyisa Kungase Kubangelwe noma Buhlanjululwe Ngu-Hip Muscle Yakho Eyodwa

Imisipha ehlangothini le-hip, ehlanganisa i- gluteus medius , i-piriformis kanye nemisipha ye-rotator ifaka isandla kakhulu empilweni enhle ye-back your, kanye nokuhlelwa kwakho. Uma lezi zinhlanzi ziqina, njengoba zivame ukwenza, ungathola ukuthi kanye nobuhlungu be-hip, ubuhlungu bakho obuphansi bubuhlungu - kodwa awukwazi ukuthola ukuthi kungani.

Ngokweqile, imisipha yangaphandle yama-hip yangaphandle, eyaziwa nangokuthi abaqashi be-hip, idonsela esikhwameni, iguqule isikhundla sayo; lokhu, futhi, kungashintsha ukulungiswa komgogodla wakho.

Isihluthulelo ukungazivumeli ukuba unamathele ukuhlukumeza komgogodla.

Indlela engcono kakhulu yokubhekana nobuhlungu obuncane bokubuyela emuva obubangelwa noma obuyinkimbinkimbi ngemisipha yomzimba yangaphandle ukugxila imisipha okukhulunywe ngenhla.

Ngenkathi kunezindlela eziningana ukukhululwa nokululalisa lezi zinhlanzi ezibalulekile zokuhamba, into ebaluleke kakhulu ukuthi ukwenza okungenani ezinye zazo njalo.

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Sula Imisipha Yakho Yezintambo

Mhlawumbe isisekelo se-hip yangaphandle esisodwa kakhulu okudingayo. Ukuthutha okuqala kungakwenza uqale ukukhulula imisipha ye-hip abductor. Futhi phambili, kungase kube ukuzivivinya okuyisisekelo esimisweni sakho sokunakekela.

Nansi indlela:

Themba ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Bhonya idolo elilodwa esikhwameni ukuze likhuphuke esifubeni sakho; phinda lokhu kuhamba ngomunye umlenze. Uma zombili imilenze ikhuphuka, faka umlenze womlenze owodwa ungene ethangeni lomunye, ngenhla nje kwedolo.

Zama ukuguqa amadolo omlenze ukusuka ekungenikeni ngendlela eya enkabeni yomzimba wakho. Kungani? Ngoba ibeka leso sikhwama esimweni lapho imisipha engasaphinde inselele ukuba yande.

Ukugcina idolo libhekise phambili - ngaphandle kokuliphoqa ngokungadingekile - yilokho okugxila ekusweleni kwe-hip.

Hlala esitheni cishe imizuzwana engu-30, ezingeni elizizwa sengathi kukhona okwenzekayo kodwa alibuhlungu. Phinda ngaphesheya.

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Hlanganisa i-Twist Spist Twist e-Hip Abductor Release Move

Ungakwazi ukuvumelanisa ukunyakaza kokuphazamiseka komgogodla ukuze unikeze nesipiliyoni somusa sokukhululwa kwe-hip yangaphandle.

Qaphela: Uma unenkinga yangemuva cela udokotela wakho noma uchwepheshe wezempilo uma kulungile ukujikeleza umgogodla wakho ngaphambi kokuzama lokhu.

Qala ngokuhlala nemilenze yomabili evuliwe ngqo phambi kwakho.

Kuhle, eqinisweni, kunconywa, ukuthembela emuva nokusekela isisindo sakho somzimba ngokufaka izandla zakho phansi phansi kwakho. Enye indlela yokuthola umphumela ofanayo ukukwenza ukuguqula emuva ngemuva kodonga.

Manje ukuthi ukhona, uletha umlenze owodwa phezu kwethanga elihlukile, bese ubeka unyawo phansi. Umlenze / inyawo eliphezulu kumele udlule phezu komlenze ongezansi oweduze eduze kwedolo.

Ukwandisa ingalo ehlangothini olufanayo njengomlenze wakho okhishwe, bese uyibeka ukuze i-elbow icindezele ngaphandle kwamadolo agugile. I-forearm izobe ifana nomlenze ophansi. Sebenzisa ingalo eyeluliwe ukuze ugxile emadolweni kude nomphakathi womzimba wakho, ngaleyo ndlela ugqugquzele ukujikeleza komgogodla kanye nesondlo se-hip esivumelana.

Vumela ukukhishwa kwe-Hip - Ithiphu

Njengoba wenza lokhu, cabanga ngokuphonsa phansi umlenze wakho phansi, nomgomo wokugcina kokubili amathambo ahlezi ehlangana phansi ngokulinganayo. Inhlanganisela yokulahla isicupho sakho futhi uguqe amadolo kude nomzimba ingakwandisa isenzo sokukhishwa kwe-hip.

Uzophinde uzizwe ululale emhlane wakho ophansi. Lokhu kungenxa yokujikeleza okuyingxenye enkulu yokusebenza.

Hlala endaweni elula okungenani imizuzwana engu-30, ngaphandle kokuthi isikhundla siletha ubuhlungu. Qinisekisa ukuthi uphinda umsebenzi owenziwa ngakolunye uhlangothi.

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Khumula ukuphunyuka kusuka kubanikazi be-Hip ngokuqinisa ama-Adductors

Futhi manje ngesinye isu .

Kanye nezindlela ezihambayo nezindlela eziguquguqukayo ze-yoga, enye indlela yokukhulula ingxube engapheli emisipha ye-hip yangaphandle ukusebenzela nokuqinisa amathanga angaphakathi. Le nqubo ihlakaniphile ngaphezu kokuzivocavoca kwangaphambilini, kodwa imisipha eqinile yangaphakathi (okuthiwa i-adductors) ingabamba iqhaza ekuguqulekeni kwangaphandle kwe-hip.

Nansi indlela:

Themba ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Faka ibhola elincane eliphansi phakathi kwamadolo akho. Cindezela uphinde ukhululeke. Phinda izikhathi ezingaba ngu-10-15. Yenza kuze kufike ku-3 isetha kanye noma kabili ngosuku.