I-Yoga esekelwa iBridge Bridge nge-Back Pain

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Izinzuzo Zesikhangiso SeBridge Bridge

I-yoga isekela ibhulogi pose ingasiza ekunciphiseni ubuhlungu obuphansi bokubuyela emuva. Nazi ezinye ezimbalwa izinzuzo:

• Ngokubeka phambili kwamathanga akho, kungashintsha ibhalansi phakathi kwamandla nokuguquguquka kwemisipha yakho ye-hip.
• Ukuthatha izinyathelo emoyeni kungase kuqalise / ukuqhubeka nokunyakaza okuhlangene, ukufundiswa kokumiswa nokulawulwa komgomo.
  • Kuthatha inselelo yokugxilonga kwe-pelvic emkhathini, ukunikeza imisipha emincane iziguquko ezintsha ukuxazulula ngamandla futhi welule .
  • Ibhuloho elisekelwayo lingase lishaye noma liqinise ngisho nezibilini ezisemqoka ezidingekayo zokulawula ukujula kwe-pelvic.
  • Ikhuthaza isimo esilinganiselayo sekhanda, eliphinde livuselele imisipha yokumisa emsebenzini wokukhiqiza okhiqizayo.)
• Lesi sikhundla singasiza ukuqinisa imisipha ephansi emuva.

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I-Bridge Pose yasekelwa ne-Back Back

Uma uvuselela ukulimala, kungcono ukusebenza endaweni ehlinzeka ngokukhululeka okukhulu kwezimpawu. Uma usuzinzile kwibhuloho elisekelwayo, thatha isikhashana ukubona uma kukhona izimpawu zakho ezikhona. Uma kunjalo, yeka iseshini bese ubuza udokotela wakho uma ukufaka kufanelekile ngesimo sakho. Uma ungaboni izimpawu, noma uma uthola okulungile kumhlinzeki wakho wezempilo, zama futhi.

I-Bridge Pose yasekelwa ne-Pain Back Back

Ochwepheshe batusa umsebenzi oguquliwe ngemuva kokulimala okuphansi emuva. Uma unezinhlungu ezibuhlungu emuva noma u-flare-up, kungenzeka ukuthi ube ngcono ukulinda kuze kube sekuqedeni isiqephu, ngaphambi kokucabanga ibhuloho elisekelweyo. Lokho kusho, uma isikhundla sikwenza umhlane wakho uzizwe kangcono, kungase kube indlela yokuhlala usebenza ngaphandle kokudlula izinto. Xoxa ngalokhu nodokotela wakho noma uchwepheshe wezempilo uma ungaqiniseki.

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Ukufudumala Nge-Piltration Pilt

Ukufudumala kwebhuloho elisekelwayo nge-inclination ye-pelvic. Lokhu ukuwehlisa ngomusa imisipha ye-back back and pelvis.

Njengoba uhamba, hlonipha imikhawulo yobuhlungu bakho ukugwema ukucindezela noma iyiphi inkinga yangemva noma ubuhlungu obungase ube nayo. Uma indawo ivuliwe, cishe kungcono kakhulu ukuyeka isikhathi sokuzivocavoca futhi uyinakekele.

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Ukuzwa Ukusekelwa - Umuntu Ophethe Ubuhlungu Emuva Ufana Nomsunguli

Mayelana ne-Yoga Expert, u-Ann Pizer unencazelo ebhaliwe futhi enemifanekiso yendlela yokwenza ibhuloho elisekelweyo. Kulo, unikeza ukuhluka okubili: Oqalayo futhi othuthukile.

Inguqulo yesiqalo, ne-block ngaphansi kwe-sacrum, inguqulo olufanele uma unenkinga yangemuva. Lokhu kungenxa yokuthi inikeza ukwesekwa okungeziwe ezindaweni ezingalimazi noma ezisengozini, okungase kunciphise ithuba lokulimala kabusha.

Ukubekwa kwebhokisi ngaphansi kwe-sacrum yakho kumele kube yilapho uxhumane nakakhulu emuva. Lokhu kuyindaba yokubeka ibhulogi maqondana ne- sacrum , i- coccyx ne- back back - akukhona ngomzamo wamascular. I-sacrum kufanele inikwe kuqala kuqala; i-block akufanele ibe phansi kakhulu noma ephezulu kakhulu kangangokuthi iningi lenkxaso linikelwa ku-coccyx noma ephansi emuva futhi kancane kancane esikhwameni.

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U-Hip, Core, kanye Nemisipha Emuva Uzuze Ebusini Bokuhamba Ngesibhuloho

Esikhatsini sebhuloho esisekelweni esisekelwe, imisipha yomzimba yangasese, yangemuva, ye-hip kanye neyengqamuzana isebenza ekhonsathini ukuletha nokugcina umzimba ophansi emoyeni. Kuyinto inhlangano ehlangene, iningi lezazi ezikholelwa ukuthi yindlela engcono kakhulu yokuqalisa, ukusebenzisa nokuqinisa ingqikithi yakho.

Ucwaningo olwenziwa ngo-2006 olwanyatheliswa encwadini ethi BMC Musculoskeletal Disorders lwalubonisa ukuthi ukuzivocavoca umzimba kubeka imisipha yomzimba oblique ukuze kulungiswe izikhundla ezingezona ezithintekayo.

I-obliques isiza ukusetha nokugcina ukulinganisa okugxile kwesikhumba kanye nokubuya emuva. Lokhu kubalulekile lapho ubheka ukuthi ibhuloho isusa ubuso obususayo kusukela ngaphansi kwekhanda. Ibhuloho elisekelwayo liphakamisa ukuguqulwa lapho ibhulogi ihlala ngaphansi kwe-sacrum.

_Imithombo:

_{Cairns, Mindy C. PhD, MMACP, MCSP, MSc (Manip Ther) *; Foster, Nadine E. DPhil, BSc (Hons), MCSP, PGCE +; UWright, Chris BSc, AFIMA, FSS ++. Isivivinyo Esilawulwe Ngokungahleliwe Sokuqiniswa Okuyisimangalo Esiqanjiwe Sokuzivocavoca kanye ne-Physiotherapy Ejwayelekile Yokwakamuva Kwezinhlungu Ezibuhlungu Ezivamile. I-Spine J 2006 Sept 1.}

_{Kisner, Carolyn, MSPT kanye noColby, uLynn Allen, izikhungo ze-MSPT zokuzivocavoca nezindlela zokuzivocavoca. I-4th ed. 2002. I-FA Davis Company. Philadelphia, PA.}

_{Martuscello, J., et. al. Ukubuyekezwa okuhlelekile kwemisebenzi yomzimba oyinhloko ngesikhathi sokuzivocavoca umzimba. I-J Strength Cond Res. Juni 2013. Kufinyelelwe: March 2016. http://www.ncbi.nlm.nih.gov/pubmed/23542879}

_{Stevens VK, Bouche KG, Mahieu NN, Coorevits PL, Vanderstraeten GG, Danneels, LA. Umsebenzi we-Trunk muscle ezifundweni ezinempilo ngesikhathi ubhidliza izivivinyo zokuzinza ze-BMC Musculoskeletal Disor Sept 20 2006}