Imisipha Ye-Quight ne-How They Relate to Pain Low Pain

Ingabe imisipha yakho ye-quad iqinile? Uma ngabe (njengoba bevame ukuba kubantu abaningi), bangase babe ukudala inkinga yokuhlala engavamile. Kunezimboni ezimbili eziyinhloko lapho lokhu kungase kwenzeke khona, futhi ngokuvamile bobabili bayadlala ngesikhathi esifanayo.

Okwokuqala, ngokudonsa phambili kwekhanda, phansi kwe-quads eqondile kungaholela emisipha emhlane ephansi futhi ebuhlungu. Okwesibili, i-quads eqinile ingaba nomthelela ekutheni izintuthwane ezibuthakathaka zibuthaka.

Imisipha ye-hamstring yimizimba ye-quads 'ephikisanayo; zitholakala ngemuva kwethanga lakho.

Zombili lezi zimo zithinta ukuqondanisa kwakho kwe-pelvic, okufanayo , okungathinta amazinga akho okuma nokuphuzwa.

Nakhu okwenzekayo:

I-Quight Tight Thatha i-Pelvis phansi

I-quadriceps yimisipha yangaphambili yezinyawo. Ezingu-4 ezibandakanya leli qembu, enye uma i-rectus femoris, ifaka phezu kwe-pelvis (endaweni eyaziwa ngokuthi i-anterior superior iliac spine, noma i-ASIS okwesikhashana). Lokhu kusho ukuthi i-rectus femoris yiyodwa kuphela eqenjini le-quadriceps eliwela phezu kokuhlanganyela kwakho kwe-hip (nokunyakaza kwemiphumela lapho.)

Gcina izinto zilula ngokucabanga nge-ASIS yakho njengengxenye yangaphambili yesifuba sakho se-hip. Ngenkomba yakho, i-ASIS yindawo ongayithinta ngempela.

Lapho i-quads, ikakhulukazi i-rectus femoris, ithola kakhulu, ithole isifuba, futhi ibuye isetshenziswe yonke ihlombe phansi, noma phambili, endaweni ebizwa ngokuthi ukuguquka kwangaphakathi kwesikhumba.

Ngenxa yokuthi amagundane omgogodla phakathi kwamathambo amabili e-hip ngemuva kwesikhumba, njengoba i-pelvis ihanjiswa phambili nge-quads yakho eqinile, i-lumbar spine yakho iyahamba nayo. Lokhu kuvame ukwandisa umcibisholo emhlane wakho ophansi. I-arch ephindaphindiwe ephansi emuva, okuthiwa yi-lordosis ngokweqile, ivame ukuhambisana nemisipha ebuyele kakhulu (futhi ebuhlungu).

I-Tight quadriceps muscle nayo ingase ibangele imisipha eminyene noma eminyene.

I-Tight Quads Overpower Hamstrings

Esimweni, izinhlanzi ezinamahlombe zifakwe emathanjeni akho (lawo mathambo amancane ongawazwa uma uchitha isikhathi esiningi esihlalweni sakho.) Uma unempilo emihle ngokujwayelekile, kungenzeka ukuthi kukhona ithoni elanele emithini yakho yokugqoka nganoma ikuphi isikhathi sokudonsa isikhumba sakho phansi kancane emuva. Lokhu kuyinto enhle, ngoba kusiza ukugcina i-pelvis ibe ngcono kakhulu.

Kodwa okuningi kwalokhu kwe-muscle tone evikela emuva kungalahleka uma ama-quadriceps akho aqinile. Uma ama-quads akho eqinile kakhulu, njengoba i-pelvis ishulwa phansi, kukhona ukuphakanyiswa okuhambelana ngemuva, eduze nalapho amathambo ahleli khona. Lokhu kubeka isando "ngokulula," njengoba abahlinzeki bathanda ukukusho. Uma ungakuqinisi izintambo futhi unwebe ama-quads wakho, kungenzeka ukuthi ama-hamstrings alahlekelwa amandla awo okusekela izikhundla zakho ezinhle zokugcoba.

Uyazi kanjani uma i-Quadriceps i-Tight?

Ngenxa yenkambiso yethu yokuhlala, futhi ikakhulukazi ukuthi sichitha isikhathi esingakanani nsuku zonke, iningi lethu linama-quadriceps aqinile.Isikhathi esiningi osichitha esihlalweni, okuqine kakhulu lokhu - kanye nemisipha yakho engezansi - cishe izothola.

Ngaphandle kwalokhu kuhlola okusheshayo kokuphila, wazi kanjani ukuthi iziqu zakho ziqinile kakhulu?

Ukuya kudokotela wakho kanye / noma isazi somzimba sokuhlola ukuhamba kwesikhathi mhlawumbe indlela enembile kunazo zonke futhi enokwethenjelwa yokunquma ukuthi imisipha yakho ye-quadriceps iqinisile kangakanani. Kodwa kunezivivinyo ezimbalwa zokuhlola ongazinikeza zona. Ngokwesibonelo:

1. Zama ukuma uphinde uqhubekele izinyathelo zakho phambili. (Push kusuka emathanjeni akho ohlezi ukuze uhlose izinga elifanele.) Ngabe ungahamba phambili kangakanani nokuthi uyazizwa kanjani? Uma unezinhlungu kanye / noma umkhawulo, ungaba ne-quadriceps eqinile.
2. Uma ukwazi ukuthatha isikhundla se-lunge lapho umlenze owodwa uphambili (futhi ugobile) phambi komunye, futhi umlenze ongemuva uqondile, zibuze umbuzo ofanayo no-# 1. Uzizwa kanjani sengathi uhamba phambili emlenzeni wakho wangemuva?
3. Uma wenza i-yoga, nenye indlela yokutshela ukuthi ama-quads akho aqinile kangakanani ukucabanga nge-Warrior II yakho (owaziwa nangokuthi uVirabhadrasana II). Lokhu ukuma lapho umlenze wakho wangaphambili ugobile khona futhi umlenze wakho wempuphu uqondile. Uma unemisipha ye-quadriceps eqinile (no- psoas ), cishe uzozizwa emlenzeni wakho ongemuva kule pose.

1. Olunye i-yoga lunezibonakaliso zokutshela iziqu ze-quadriceps eziqinile yi-camel pose. Ikamela libeka i-quads ngokulula. Kusuka endaweni eguqa, futhi kuye ngokuthi izinga lakho lekhono (nokuguquguquka), buyela kahle, ngomgomo omkhulu wokubamba izinyawo zakho ngemuva kwakho. Qinisekisa ukuthi ushintshe i-pose ukuze uhambisane nanoma yikuphi ubuhlungu noma izinkinga ezihlangene ongazithola. Uma udinga ukuvuselela futhi uguqule izinto eziningi ukuze ubekezele ubuhlungu, kungenzeka ukuthi ama-quadriceps akho aqinile.

1. Okokugcina, uma ungakwazi kalula ukuthinta izinzwane zakho ngenkathi ugoqa ezinhlangothini zakho ze-hip ( hhayi emuva kwakho okuphansi ), lokhu kungenye isibonakaliso esingenzeka ukuthi ama-quads wakho angase aqinile kakhulu.

Okufanele Uyenze Ngama-Quads Yakho Amandla

Ukulungiswa kwemisipha ye-quad engapheli ngokuqinisekile kulula kakhulu-yelula! Nazi ezimbalwa ukuze uqalise: I-Quadriceps Iyanquma.