Amaphutha Ungase Uyenze Ukwenza I-Pelvic Tile Exercise for Amandla Amandla
Uma unezinhlungu ezibuhlungu emuva , ungase uzuze ezinsizakalweni zobuchwepheshe zophiko lomzimba ukuze sikusize ukunciphisa ubuhlungu bakho, uthuthukise uhla lwakho lomgogodla wokunyakaza, futhi ukwandise amandla akho esiswini nesisu. I-PT yakho ingahlola isimo sakho esithile futhi ikufundise ukuqhubekela phambili kokusebenza komhlane wakho ukukusiza ukuba ubuyele ezingeni lakho langaphambilini lomsebenzi nokuhamba.
Ukuzivocavoca okubaluleke kakhulu ukuthi umhlinzeki wakho wenyama angakufundisa ukuthi ukuvivinya umzimba okuphambene nomzimba. Lolu hlelo luyingxenye eyinhloko yohlelo lokuqiniswa kwemigodi ye-lumbar, futhi i-PT yakho ingasebenzisa isikhathi esiningi emtholampilo ukuqinisekisa ukuthi uyayenza kahle.
Abantu abaningi abenza ukuvivinya umzimba kwe-pelvic ukwenza ubuhlungu emuva bakwenza ngokungalungile. Bane nje abanalo ukulawula kwe-neuromuscular of muscle yabo kanye nesisindo somzimba ukuze benze ukujula kwe-pelvic kahle.
Nazi ezinye amaphutha ovamile ongazenza uma wenza umsebenzi wokugcoba ovalwe ngemuva kwe-pelvic for ubuhlungu obuphansi emuva:
- Ubambe umoya wakho.
- Ama-albhamu akho akhipha isisu sakho esikhundleni sokuqinisa izibeletho zakho.
- Izingane zakho ziphuza emathunjini akho kunokubandakanya izibeletho zakho.
- Uphakamisa izintambo zakho phansi bese ungena endaweni yebhuloho.
- Uqaqa i-pelvis yakho ngendlela engafanele.
Nasi ukukhohlisa okuncane ukufunda ukuthi uzizwa kanjani izicubu ezifanele okufanele zenzeke ngesikhathi sokuhamba kwakho kwe-posterior. Themba phansi emhlane wakho ngamadolo akhokile. Beka zombili izandla ezinhlangothini zesisu sakho ngaphezu kwe-pelvis yakho. Khipha kancane kancane umoya wakho wonke, njengoba uzama ukushaya ikhandlela kancane kancane ngangokunokwenzeka.
Njengoba uqala ukuphuma emoyeni, qhubeka ushaya, futhi kufanele uqale ukuzwa ukuqina komzimba wakho we-abdominus muscle. Le misipha ingenye yemisipha yakho ejulile yesisu esithwesa ukugubha umgogodla wakho uma uhambahamba.
Uma unezinhlungu ezisezingeni eliphansi, i-PT yakho ingakufundisa ukuqeqeshwa okufanele ukwenzele isimo sakho. Angakwazi futhi ukukufundisa ukuthi ungathola kanjani futhi ugcine isimo esifanele sokubuyela emuva .
Uma isazi sakho somzimba sichaza ukuthi umsebenzi wokuzivocavoca ongenamkhawulo we-pelvic njengengxenye yohlelo lwakho lokuzivocavoca lwangasese lwezandla, ukusebenza okusemthethweni kuyadingeka. Ngokusebenzisa kahle umhlane wakho, ungaqiniseka ukuthi ubuyela ngokushesha futhi ngokuphepha ezingeni lakho langaphambilini lomsebenzi nomsebenzi.