Ingxenye Ebalulekile Ye-Hip nobe Ye-Low Back Exercise Program
Uma unezinhlungu ezibuhlungu noma ubuhlungu be-hip, ungase uzuze ekwelapheni ngokomzimba ukusiza ukuthuthukisa ukuhamba kwakho nokuphatha izimpawu zakho. Ingxenye eyodwa ye-rehab yakho ingase ihlanganise ukwenza umzimba ukuze usize ukuthuthukisa amandla emisipha yakho ephansi emuva nasezinkalweni zakho. Lokhu kungasiza ekuthuthukiseni indlela ohamba ngayo noma kungasiza ekufinyeleleni nasekugcineni isimo esifanele.
Ukuzivocavoca okubalulekile okungenzeka kube yingxenye yomgogodla wakho, i-hip, noma umkhawulo ophansi we-rehab yindlela yokuvivinya umlenze wokulondeka (SLR). Lo msebenzi, owaziwa ngokuthi uphakamise umlenze weganga noma ukwandiswa kwe-hip elula, kulula ukwenza ekhaya njengengxenye yohlelo lwakho lokuzivocavoca ekhaya. Kuyindlela eqinisa ukuqinisa imisipha yezinyosi zakho kanye nemisipha yakho ephansi.
Ezinye izinkinga ezivamile lapho ungase uzuze ekwenzeni umsebenzi owenziwe u-hip SLR ngesikhathi sokuvuselela kwakho kuhlanganisa:
- Ubuhlungu obuphansi emuva
- Ngemuva kokuhlinzwa okungenalutho
- Ubuhlungu be-Hip
- Ngemuva kokufakwa esikhundleni se-hip
- Njengengxenye yentuthuko ye- SLR ngemuva kokuhlinzwa kwegciwane
- Njengengxenye yohlelo lokuvimbela ukulimala ukusiza ukuthuthukisa amandla we-hip kanye nesimo sangemuva nokuzinza.
Ukuvivinya umzimba okwenziwe nge-SLR nakho kusiza ukuthuthukisa isandiso sakho se-hip extension range of motion (ROM) .
Ukwenza umsebenzi wokuzivocavoca ongenamathelisi kulula ukukwenza. Vele uqiniseke ukuthi ungangena ngogula wakho womzimba noma udokotela ngaphambi kokuqala lokhu, noma noma yimuphi omunye umsebenzi.
Ukuze wenze umsebenzi wokuzivocavoca we-SLR, qalisa ukuthola indawo efanelekile yokulala ngaphandle kokuvimbela.
- Themba ubheke phansi (okwenziwe kahle) phansi.
- Misa kancane imisipha yakho yomzimba ngokugcina imisipha yakho yesisu ihlanganyela. Kufanele usakwazi ukuphefumula ngenkathi wenza lokhu.
- Ukugcina i-abs yakho yokuzibandakanya kanye namadolo akho ngokuqondile, kancane kancane uphakamise umlenze owodwa emuva. Kumele ugcine idolo lakho ngokuqondile njengoba ithanga lakho liphakamisa phansi.
- Bamba umlenze wakho oqondile emoyeni imizuzwana emibili, bese kancane kancane wehlisa umlenze wakho phansi. Qinisekisa ukuthi awujikazi emuva noma i-pelvis yakho ngenkathi uphakamisa umlenze wakho.
- Yenza lo msebenzi kancane kancane ngokuphindaphindiwe kwezingu-10 kuya ku-15, bese uphinda umsebenzi owenza umlenze ohlukile.
Abanye abantu bathanda ukuphakamisa umlenze wabo ngesikhathi se-SLR esondelene, ikakhulukazi lapho benza lo msebenzi njengengxenye yohlelo lokusebenza oluphansi lokuvuselela emuva. Ukwenza umsebenzi kungabangela ukukhuphuka kancane kokungahle kwenzeke emuva emuva. Uma ukuvivinya umzimba kubangele ukwanda okunamandla noma okubukhali emhlane ophansi, u-hip, noma ubuhlungu bomlenze, yeka ukukwenza futhi uhlole nomhlinzeki wakho wezempilo noma umuthi wezitho zomzimba.
Ungenza lo msebenzi kanye noma kabili nsuku zonke, futhi umqondo omuhle ukuhlola ne-PT yakho ukuhlola imvamisa yokusebenza ngesimo sakho esithile. Ungangezelela inselele enkulu ku-SLR ejwayelekile ngokufaka isisindo esisodwa noma amabili se-cuff isisindo esikhwameni sakho ukwandisa inani lokumelana lapho wenza umsebenzi. Ibhande lokumelana, njenge-Theraband, lingasetshenziselwa ukuhlinzeka ukumelana nokukhulisa inselele ngokunyathelisa imilenze eyinqaba.
Uma ufuna ukuzama ukuqhubekela phambili okulukhuni nakakhulu kwe-SLR encane, zama ukukwenza ngenkathi kuzo zonke ezine, njengesikhundla sokuhamba.
Ukukhipha imilenze endaweni yeplanki kuyokwandisa inselele nakakhulu.
Izwi kusuka
Ukuphumula okuphansi, ukuqhuma, noma umlenze kungabangelwa izici eziningi ezahlukene. Uma umhlinzeki wakho womzimba enquma ukuthi ungazuza ngokuqinisa imisipha yakho yezinhlobonhlobo kanye nemisipha ephansi emuva, angase akhethe ukuzivocavoca komlomo oqondile ongakusiza ukukusiza ukuba uthuthukise amandla ezinqunu zakho kanye nokuzinza kwesikhala sakho se-lumbar.
> Imithombo:
> Kisner, C., & Colby, LA (1996). Ukuvivinya umzimba: Izisekelo kanye namasu. (I-3 ed.). I-Philadelphia: FA Davis
> Smith, B, Littlewood, C., noMeyi, S. Ukuvuselelwa kokuQinisa Ukuzivocavoca kobuhlungu obuncane: Ukubuyekezwa okuhlelekile nge-Meta-Analysis. I-BMC Musculoskeletal Disorders: 2014: 15; 416 https://doi.org/10.1186/1471-2474-15-416