I-Low Back Flexion Ukuzivocavoca Ukuthuthukiswa Kwesinyathelo-Ngezinyathelo

Ukwenza i-lumbar flexion, noma ukuqhubekela phambili, kungaba yizivivinyo ezifanele zokuhlunguphaza emuva kwakho noma i-sciatica. Kodwa ingabe intuthuko yakho ehambelana kahle ne-back back flexion umzimba?

Uma unezinhlungu ezibuhlungu emuva , ukuzivocavoca nokulungiswa kwe-postural kukhona izinto ezimbili ezilula ongazenza ukuze usize ukuncipha ubuhlungu bakho futhi uthuthukise ukuhamba kwakho. Ukuvakashela umhlinzeki wakho womzimba kungakusiza ukuba ubone ukuthi izivivinyo ezifanele zenzeni futhi zingakusiza wenze ukuqhutshwa kokusebenza okulungile.

Ngezinye izikhathi, ukuzivocavoca okuncane okuphansi emuva kuyadingeka ukuphatha ubuhlungu bakho emuva. Ukwandiswa komgogodla wakho kwenzeka uma uphonsa emuva.

Ngezinye izikhathi i-lumbar flexion, noma ihamba phambili, iyindlela ehamba kahle yokunyakaza ukuphatha ubuhlungu bakho emuva. Abantu abanezimo ezifana ne- disenerative disid disease kanye nesisu somgogodla ngokuvamile-kepha hhayi ngaso sonke isikhathi-sizuza ngokuguqa phambili.

Uma udinga i-lumbar flexion ukuze uphathe ubuhlungu bakho obuya emuva, kukhona indlela ephephile futhi ephumelelayo yokuqhubeka nokuzivocavoca kwakho. Ukulandela ukuqhubeka okulungile kuqinisekisa ukuthi amandla owabeka emhlane wakho aphephile futhi asebenza kahle esimweni sakho. Lokhu kuqhubekela phambili kokuzivocavoca ngesinyathelo esilandelayo kugxile ekuthuthukiseni kahle i-lumbar flexion yakho futhi kubonakala sengathi iP PT ingathuthukisa kanjani uhlelo lwakho lokuzivocavoca emuva. Lolu hlelo luyingxenye yeMcKenzie Method , indlela ekhethekile yokwelapha ubuhlungu emuva.

Khumbula ukuhlola nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqala lokhu, noma olunye uhlelo lokuzivocavoca, ukuqinisekisa ukuthi kuphephile ukuba uqhubeke.

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I-Supine Lumbar Flexion

Ukuzivocavoca kwe-back backback ngenkathi ulele ngemuva kwakho kuyisiphephelo se-back flow exercises. Lo msebenzi ugoba umgogodla wakho, kodwa inani lemandla nengcindezi empilweni yakho ayilutho.

Ukuze wenze lo msebenzi, ulale emhlane wakho ngamadolo akhokile, futhi kancane kancane ulethe amadolo akho phezulu esifubeni sakho. Thatha amadolo akho ngezandla zakho, futhi unikeze ithopho elimnene. Bamba isikhundla sesibili noma ezimbili, bese ukhulula amadolo akho bese ubuyela esimweni sokuqala.

Lokhu kusebenza kungenziwa izikhathi eziningana ngosuku ukuphatha ubuhlungu obukhulu emuva obuphendula kahle ngokudlulisela phambili ukugoba. Kungenziwa futhi ukugcina impilo yomgogodla nokuvimbela izinkinga ngezihlungu emuva uma izimpawu zakho zixazululwe.

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Uhlezi uLumbar Flexion

Uma i-backback ye-backback ephansi iphinde ibe lula ngenkathi ilele ngemuva kwakho, ungathuthuka ukuze uhlezi ukuhlala i-lumbar flexion. Esikhundleni esihlezi, amandla adonsela phansi angakwazi ukungeza amandla emgogodleni wakho, ngaleyo ndlela akhulise inani le-flexion etholakalayo.

Vele uhlezi esihlalweni, bese uguqa phambili ngangokunokwenzeka. Uma wenza lo msebenzi, ukwelula emhlane wakho kungandiswa ngokubamba izinyathelo zakho bese unikeza ukudonsa kahle.

Khumbula ukuqapha ubuhlungu bakho lapho wenza lo msebenzi. Ukwanda kwesikhumba emuva kubonisa ukuthi ukuqapha kufanele kusetshenziswe futhi ukuqhubeka nalokhu kuvivinya kungabangela ukuwohloka kwesimo sakho.

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Ukuma kwe-Lumbar Flexion ye-Back Back Yakho

Uma i-lumbar flexion ekuqambeni amanga futhi ekusebenzeni umzimba ilula futhi ingenabuhlungu, ukuvivinya umzimba kwe-lumbar flexion kufanele kwenziwe.

Ukuma kwe-back back bridge kuyinto umsebenzi omkhulu wokukhulisa ikhono lakho lomgogodla lokugoba. Esikhundleni sokuma, amandla adonsela phansi anganezela ngempela amandla engeziwe ukuze ukwandise inani umgogodla wakho ozokwazi ukubhekana nawo. Mane nje uphakamise bese ugoba phambili ngangokunokwenzeka. Bamba okwesibili noma ezimbili, bese ubuyela esimweni sokuqala. Phinda izikhathi ezingaba ngu-10.

Esikhundleni sokuma kwe-lumbar flexion, imisipha yakho ye- hamstring izophinde isetshenziswe, futhi lokhu kusetshenziselwa njengendlela yokwenza ngcono ukuguquguquka kwakho kwe-hamstring jikelele.

Uma unezinhlungu emuva futhi udinga i-lumbar flexion ukuze usize ukuphatha izimpawu zakho, kufanele ulandele ukuqhubeka kwe-lumbar flexion. Lokhu kungasiza ukuqinisekisa ukuthi umgogodla uhlala uphephile ngenkathi uthuthukisa ukuhamba komgogodla noma ukubuyisela ukunyakaza komgogodla ngemuva kokulimala.

Vakashela udokotela wakho noma uchwepheshe wezempilo ukuze ubone ukuthi ukuthuthuka nge-lumbar flexion kuyindlela efanele (futhi ephephile) yokuthuthukisa impilo yakho yonke yomgogodla.

> Umthombo:

> McKenzie, R., & May, S. (2003). I-lumbar diagnosis diagnosis kanye nokwelapha. (I-2nd ed., Umq. Owodwa). I-Waikanae: I-Spinal Publications eNew Zealand

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