I-Hip Stretching Ukuzivocavoca Ukuxhaswa Kwezinhlungu Emuva - Okwenza Kusebenze

Uyazi ukuthi ukwelula imisipha yakho ye-hip kungasiza emuva?

Imisipha ye-hip ehlala njalo inegunya lokudonsa i-pelvis ngaphandle kokuqondanisa, futhi ingathinte ngokuqondile umgogodla wakho njengoba kwenza.

Isikhumba siyisakhiwo esibalulekile uma kuziwa empilweni yangemuva. Nansi indlela:

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Ukunqamula ama-Hips akho kusiza ubuhlungu obuphansi emuva, futhi

Indlela i-Pelvis ne-Spine ehlaziya ngayo

Umgogodla uhlanganiswe phakathi kwamathambo amabili ase-hip enza i-back of the pelvis. Akugcini nje kuphela ukuthi imisipha ye-hip, okuyizinye izimo ezingase zifinyelele kakhulu, zifake kwi-pelvis. Isimo sabo sisiza ukucacisa isimo sekhanda, ngakho-ke isimo esingapheli somgogodla.

Okungenani, ukucindezeleka kanye / noma ukugxila emisipha ewela phezu kwesikhumba bese ubambelela ku-pelvis kungabangela ukungalingani, ngokuqondene nokuthi iqine kangakanani futhi iguquguquke iqembu ngalinye lezinsizwa lihlobene namanye. Kodwa ukungalingani kwe-muscle ezinqulwini kanye nomgogodla kungenza ubuhlungu, ukulinganiselwa kanye / noma izinkinga zokuthumela. Kungabuye kwandise inselele yokuphulukiswa okubekwa kuwe ngokulimala noma isimo esivele sikhona, isibonelo, ukukhipha isisindo.

Futhi uma usuvele uhlaselwe umgogodla noma isimo, ungase uthole ukuthi kulula kakhulu ukuyithukuthelisa uma imisipha yakho iqinile.

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Thuthukisa Isu Sakho Sokuxhumela Nge-Hip

Ukukhulula imisipha ye-hip eqinile kuyindlela engacacile yokunciphisa ubuhlungu emuva. Ngenxa yalokho, ungase ucabange ukuthatha indlela yokucubungula ngokusekelwe lapho ukhona khona.

Into eyodwa okumele uyikhumbule njengoba udala isisindo sakho semisipha esilulekile (futhi ukhethe ukuzivocavoca ozokwenza) yilokho ngokuvamile, imisipha eyenza izinkalo zakho zihlelwe ngokwezigaba zazo: Ngaphambili, ngaphandle, emuva nangaphakathi. Ngokwezinga elikhulu, indawo ye-muscle inquma uhlobo lokunyakaza okungakhipha.

Isibonelo, imisipha yakho ye-quadriceps yiqembu lezine elitholakala ngaphambili kwethanga; elinye lamalungu eqembu, i-rectus femoris iyancipha i-hip, ebeka umkhawulo wakho ophansi (ithanga, umlenze ophansi, nomlenze) phambili, phambi kwakho. Ngakolunye uhlangothi, imisipha yakho yezintambo ikhona ngemuva kwethanga. Uma beqhathaniswa, bendlulisela umkhawulo ophansi, bewuletha ngemuva kwakho.

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I-Quadriceps Hip Ukulwela Ukukhulula Okuphansi Kwezinhlungu Emuva

Njengoba kushiwo ekhasini langaphambilini, ama-quadriceps akho atholakala ngaphambili kwethanga. Omunye wemisipha ye-quadriceps, i-rectus femoris, iwela phezu kokuhlangana kwe-hip ngaphambili, okusho ukuthi iveza ukunyakaza kwe-hip, okuyilokho okushiwo yi-hip flexion.

I-rectus femoris iyingqayizivele emisipha eminingi yomzimba ngoba yilokho eyaziwa ngokuthi "imisipha ehlanganisiwe emibili." Lokhu kusho ukuthi ngokuhambisana nokuwela phambili nokuthinta ukunyakaza kwesibindi sakho se-hip, ibuye iwele futhi ithinte amadolo akho. (I-rectus femoris ihlanganisa, iqondisa, idolo.)

Ukuzivocavoca kulesi sihloko kunqunyelwe ingxenye ye-hip yale misipha.

I-Quadriceps Elula Isenzo

Ukuze welula i-quadriceps yakho emlonyeni, umqondo wukuthi uyenze ukuhamba okuphambene nokuhamba, okungukuthi, isandiso. Ungenza isandiso esikhuphukeni lapho umile, uhlangothini lwakho, ukulala phansi (esiswini sakho) nokuguqa. Ngisho nezisekelo eziyisisekelo ezenziwe ezingeni elibuhlungu lapho ungase uzizwe inselele encane, futhi lokho okuqhubekayo cishe imizuzwana engaba ngu-30 kungase kuhunyushwe ekuthumeni okungcono nokubuhlungu okuncane emuva.

Qalisa ukwelula ama-quads wakho ngale mibono: 3 Izindlela Zokuthola I-Quad Ehlekile.

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I-Hamstring Hip Ukubhekela Ukukhulula Okuphansi Kwezinhlungu Emuva

Njengama-quadriceps, ama- hamstrings ayizintambo ezimbili ezihlangene. Ngokungafani ne-quadriceps, noma kunjalo, ama-hamstrings ahlala ngemuva kwethanga lakho. Bayihlanganisa emathanjeni okuthungatha, atholakala ngaphansi kwe-pelvis yakho. Lapho inkontileka yemisipha yokugaya isisu, umphumela ukudonsa ngemuva kwekhanda elibheke emuva kwethanga, noma ukuletha umkhawulo ophansi ngemuva kwakho.

Noma ngabe yikuphi, lokhu kuthutha kubizwa ngokuthi "ukunwetshwa kwe-hip."

Usebenzisa izintambo zakho lapho uhamba ugijima, futhi ukhuphuka izitebhisi. Ungase futhi uwasebenzise ezemidlalo ezidinga ukuqhuma okuqhuma njengebhokisi.

Ngokuvamile, ama-hamstrings abuthakathaka kunama-quadriceps, kodwa uma aqinile, lokhu kungaholela ekukhusweni kwe-posture okuthiwa i-flat back back.

Ukuthungatha Ukunciphisa Isenzo

Ukwelula ingxenye ye-hip yezintambo zakho, yenza ukunyakaza kwe-hip flexion. Akunandaba ukuthi ungumdlali owaziwa noma oqalayo-kukhona intambo yokuthungela isithunzi sayo yonke uhlobo lomuntu.

Ukuze uthole imibono embalwa mayelana nokwelula izintambo zakho, kufaka phakathi izinto ezingenayo, ungaqapheli : 7 I-Hamstring Enkulu isondela.

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

Imisipha ngaphandle kwe-hip isiza ekuqiniseni isimo sakho somzimba. Badlala indima ebalulekile ekuhambeni nasekumeni, kanye nokulingana okuphelele kwesimo se-pelvic. Ngenxa yalesi sizathu, kubalulekile ukuwagcina ngendlela efanele yokusebenza.

Ngesikhathi sisesihlokweni semisipha yangaphandle ye-hip, ake sicabangele ukujikeleza komgogodla okwesikhashana. Ungakholelwa ukuthi uma uthola umgogodla wakho ngephutha, konke kwenzeka ngemuva.

Ngomgogodla osebenza kahle, lokhu akulona iqiniso ngokuphelele. Amajoyini we-hip adlala indima ebalulekile ngokuguqula isikhundla se-pelvic ukusekela nokwandisa ukujikeleza. Ukwakhiwa kwabo kuvumela ukuthi kwenziwe isinyathelo sokunyakaza, okungase kwandise uhla lwakho lokunyakaza nokugodla emuva.

Kodwa uma imisipha yakho yangaphandle ye-hip inzima, uhla lwakho lokujikeleza lungalinganiselwe. Lesi esinye isizathu sokususa imisipha yakho yangaphandle kungaba umqondo omuhle.

Isisindo seTjhudu esingaphandle esithinta isenzo

Ukwehlisa imisipha yakho yangaphandle, umqondo ukuletha umlenze ufike emkhatsini womzimba wakho. Ngokuvamile, lokhu kusho ukuthi uzowela umkhawulo wakho ophansi phambi komzimba wakho. Amasu amaningi , kufaka phakathi ukusebenzisa izikhundla ezihlukahlukene angakusiza ukufezekisa ukulula kwesokudla.

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Insimu Yensiza Engaphakathi Yokwenzela Ukukhulula Kwezinhlungu Eziphansi Emuva

Imisipha ye-hip yangaphakathi, i-aka groin, noma i-adductor, imisipha ikusiza ukuthi ulinganise ngenkathi umile futhi uqoqa. Basebenza futhi nemisipha yangaphandle ye-hip ukugcina i-pelvis yakho ivumelane ngokuqondile.

Uma ukucindezeleka okungapheli kwe-adductor kubangela ukuguqulwa kwe-pelvic, okungabhekwa njengenye ye-hip ephakeme kunomunye, i-sacroiliac yakho kanye / noma emuva okuphansi kungathinteka.

Uma ukholelwa noma cha, abantu abaningi banamathele emisipha yabo yokugula ngaphandle kokuqaphela. Mhlawumbe abazange baqale ukusakaza le ndawo.

Isisindo senhliziyo yangaphakathi

Ukuze welule imisipha yakho yangaphakathi yethanga , ulethe umlenze owodwa ohlangothini ngenkathi ugcina isiqu sakho sisalokhu futhi uhambelana kahle.