McKenzie Exercises for Back Yakho Emuva

Uma unemihelo ephansi emuva noma i- sciatica , ungase uzuze ezinsizeni ezinamakhono zophiko lomzimba ukuze sikusize ukuphatha ubuhlungu bakho futhi uthuthukise ukuhamba kwakho konke. I-PT yakho izobe ihlinzeke ukulungiswa kwe-postural kanye nokuzivocavoca okufanele uyenze njengengxenye yohlelo lokuzivocavoca ekhaya. Uhlelo olulodwa lokuzivocavoca olungase luzuze lubizwa ngokuthi iMcKenzie Method, noma iMymKenzie yokuzivocavoca.

Abantu abaningi abanezinhlungu zasemuva bajwayelene noMcKenzie Method of Mechanical Diagnosis and Therapy, futhi bavame ukuzibuza ukuthi yini iMercKenzie Exercises. Eqinisweni, iMcKenzie Method iningi lokuhlola okukhethekile kanye nokwelapha okungekho emisebenzini eminingi. Kungakhathaliseki ukuthi, abantu bavame ukutshelwa ukuba benze imishanguzo kaMcKenzie ngezinhlungu zabo emuva noma i-sciatica.

Kunezivivinyo ezimbalwa ezingenziwa ngokusebenzisa iMcKenzie Method. Ukuzivocavoca kwenziwa ukuze kusize ukuphatha inkinga okuthiwa i-lumbar derangement noma ukungasebenzi komzimba. Uchwepheshe wezokwelapha oqeqeshwe kuMcKenzie Method angakusiza ukuba ubone ukuthi izivivinyo ezifanele ukuzenza kanye nokuhleleka okufanele uyenze kuzo.

Ngaphambi kokuzama noma iyiphi inqubo yokuzivocavoca emhlane wakho, hlola nodokotela wakho ukuqinisekisa ukuthi ukuzivocavoca kuphephile ukuba ukwenze.

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Ukukholelwa Okuthandwayo

Ukuzivocavoca kokuqala kukaMcKenzie ukuzwa ubuhlungu obuphansi emuva kokulala, noma ukulala phansi ngesisu sakho. Lokhu kusetshenziselwa ukwelashwa ngokuzumayo ubuhlungu obubuhlungu bokubuyela emuva noma i-sciatica.

Ukuze wenze lo msebenzi, lala esiswini sakho futhi uphumule. Ngemuva kwemizuzu embalwa yokuqamba amanga, zama ukuqhubekela phambili ukuze usebenzise izinto ezimbili, ukuxhuma okuncane. Uma ubuhlungu kukuvimbela ekuphumeni ezinkendeni zakho, ukuphumula usuku noma ezimbili, bese uzama futhi.

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Izinyathelo ezithandwayo

Uma usukwazi ukulala kahle ngesisu sakho, ungazama ukuvivinya umzimba. Ukuze wenze lokhu, vele ulale amathumbu esifubeni sakho futhi uhambisane nezindwangu zakho. Thatha ukuphefumula okumbalwa futhi uphumule.

Ngesikhathi usuqedile, qiniseka ukuthi uqapha izimpawu zakho. I-centralization , noma ukuhambisa ubuhlungu bakho emgodleni wakho, kuyisignali enhle futhi kuyisignali ukuthi lokhu kuyindlela efanele yokuzivocavoca.

Ngemuva kokuhamba ngezinyawo zakho imizuzu embalwa, zama ukuvivinya umzimba inombolo yesithathu: cindezela phezulu.

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Cindezela u-Ups

Ukucindezela ukubuyela emuva kufanele kube enye yezindlela zakho zokuzivocavoca eziyinhloko ukuphatha ubuhlungu bakho emuva. Ukuze wenze lo msebenzi, lala esiswini sakho ngezintambo zakho ezigobile futhi izandla zakho zihlala phansi ngaphansi kwamahlombe akho.

Gcina umhlane wakho kanye nezintambo zikhululekile, bese usebenzisa izingalo zakho ukuze ucindezele umhlane wakho phezulu namahlombe phezulu, afana nenja ye-yoga phezulu.

Bamba isikhundla se-press up imizuzwana emibili, bese ubuyela kancane esimweni sokuqala. Phinda usebenze izikhathi ezingu-10.

Gada izimpawu zakho ngezibonakaliso zokuqala. Uma izimpawu zakho zihambela phakathi komgogodla wakho, lokho kuyisibonakaliso esihle futhi kufanele uqhubeke ne-press ups.

Uma izimpawu zakho zingashintshi noma zimbi nakakhulu njengoba ucindezeleka, kungase kudingeke uzame ukucindezela okufakwe emaceleni ngezintambo ngaphandle kwesikhungo . Ukuze wenze lokhu, vele uqamba amanga esiswini sakho bese ugoqa izinkalo zakho ohlangothini olulodwa nezinyawo zakho ohlangothini oluphambene. (Ngokujwayelekile, iziqhenqo zakho kufanele ziguqe eceleni kobuhlungu bakho.) Uma izinkalo zakho zihlezi eceleni, yenza umsebenzi wokucindezela.

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I-Low Back Side Glide Exercise ye-Sciatica

Uma uzame ukucindezela ngokusheshisa futhi ngezinyosi ngaphandle kwesikhungo ngaphandle kokuthuthukiswa kwezibonakaliso zakho, kungase kudingeke wenze ukuma kwe-glide umzimba. Ukuze wenze lokhu kusebenza, hlala ngokuphambene nodonga ngezinyawo zakho ndawonye. Kumele ube cishe ngamamitha amabili ukusuka odongeni. Gcina ihlombe lakho ngokumelene nodonga bese ugoqa ugobe lwakho emgqeni wakho.

Beka isandla sakho ngokumelene nekhanda lakho, bese ucindezela ngobumnene izindebe zakho emdongeni. Kufanele uzizwe sengathi i-pelvis yakho ihamba ngamandla ngaphansi kwezimbambo zakho. Qaphela izimpawu zakho zokugxila phakathi kwakho njengoba wenza izikhathi ezingu-10 zohlelo.

Okuningi

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Ukuzivocavoca kwe-Flexion Rotation for Pain Low Pain

Uma uke wazama umshini wezinyosi ngaphandle kwesikhungo futhi ohlangothini olumile ligcizelele umzimba futhi usenayo izimpawu, ungase ufune ukuqhubekela phambili ekutheni ukujikeleza kwe-flexion ubuhlungu obuncane bokubuya. Lokhu kunwetshwa kungenziwa ukuphatha ubuhlungu emuva emuva kolunye uhlangothi noma ubuhlungu obuhamba phansi umlenze wakho.

Ukuze wenze lo msebenzi, lala eceleni kwakho (ngokuvamile ohlangothini lobuhlungu obukhulu), futhi uguqe ngamadolo. Phakamisa umlenze wakho wangaphansi, bese ubeka izinyawo zakho eziphezulu ngemuva kwedolo lakho eliphansi. Kancane kancane ufinyelele isandla sakho ehlombe lakho, futhi ujikeleze umgogodla wakho ngokususa ihlombe lakho eliphezulu futhi ufike phansi. Phinda usebenze izikhathi ezingu-10.

Okuningi

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Isandiso seLumbar esimisiwe

Ukusetshenziswa kokulanda kwe-lumbar ukuqhutshwa komzimba kungukuzivocavoca kukaMcKenzie okungenziwa noma kuphi. It isetshenziswa ngokuyinhloko ekuvimbeleni izinkinga emuva emuva uma ubuhlungu bakho acute isisombululo. Kungasetshenziswa futhi njengendlela ehlukile yokucindezela ukucindezela uma izimo zomphakathi zingakuvumeli ukuba ulale phansi futhi usebenzise umzimba, kodwa udinga ukwandisa umgogodla wakho ukulawula ubuhlungu bakho emuva.

Ukwenza umsebenzi wokulondoloza lumbar wokuma, ume ngezinyawo zakho uhlangothi lwe-shoulder-width, bese ufaka izandla zakho ezincane zakho. Kanciphisa kancane umgogodla wakho emuva emuva ngangokunokwenzeka. ubambe isikhundla sokuphela kwamasekhondi ambalwa, bese ubuyela endaweni egcwele ephelele.

Phinda usebenze ngokuphindaphinda izikhathi ezingu-10, futhi uyenze phakathi nosuku noma kunini lapho uhlala khona noma ugoba isikhathi eside.

Okuningi

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Ukuzivocavoca kwe-Low Back Flexion

Abantu abaningi bacabanga ukuthi ukusebenza kukaMcKenzie emuva kuhlanganisa nje kuphela, noma ukuguqula emuva. Ezinye zezivivinyo ze-back your back nazo zihlanganisa ukuhamba, noma ukugoba phambili.

Ukuzivocavoca umzimba kungasetshenziselwa ukwelapha izimo ezihlukahlukene ngemuva. Lokhu kungafaka:

• I-stenosis yomgogodla
• Ukukhubazeka kwe-Lumbar flexion
• Ukuqhaqhazela okwehliswayo okunciphisa amandla e-flexion
• Ngesikhathi sokubuyiselwa kwesigaba sokusebenza sokuphatha i-derangement

Ukuzivocavoca kokuqala emzimbeni wokuzivocavoca kwe-lumbar ukuqhutshwa kobuchopho kuyinto ephansi yokuzivocavoca emuva kwesimo se-supine. Ukuze wenze lokhu, qamba emhlane wakho ngamadolo akhokile. Kancane kancane ulethe amadolo akho phezulu esifubeni sakho, bese ubamba ngezandla zakho. Faka isicelo sokucindezeleka okuncane ukuze uphakamise amadolo akho, futhi ubambe isikhundla sesibili noma ezimbili. Bese ukhulule amadolo akho bese ubuyela esimweni sokuqala.

Phinda uhlolovo lwe-backback ephansi emuva kokuphindaphinda izikhathi ezingu-10.

Okuningi

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Uhlezi ku-Lumbar Flexion Exercise

Ukuze uthathe isinyathelo esilandelayo ekuqhubekeni kwakho kokusebenza kwe-flexion ephansi, kufanele wenze umsebenzi wokuhlala we-lumbar flexion. Lo msebenzi uwenziwa ngokuhlezi esihlalweni. Khamba kancane kancane bese ufinyelela phansi.

Uma usuhamba ngokugcwele futhi ufinyelele phansi, thatha ama-ankle akho bese udonsa, ubeke ukucindezeleka kwakho okuncane. Kancane kancane ubuyele esimweni sokuqala. Phinda ubuyekeze umzimba we-flexion ukuphindaphinda izikhathi ezingu-10.

Okuningi

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Ukuma kwe-Lumbar Flexion ye-Low Back Pain

Isinyathelo sokugcina ohlelweni lwakho lokuhamba nge-back back lumbar flexion ekumeni, ngothando olubhekiswe nguRobin McKenzie ngokuthi "Inombolo Yokuzivocavoca Okuyisikhombisa." Ukwenza umsebenzi, hlala ngamadolo akho mayelana nobubanzi be-shoulder, bese uvumela ukugoba phambili ngangokunokwenzeka. Bamba isikhundla sokuphela sesibili noma ezimbili, bese ubuyela esimweni sokuqala. Phinda izikhathi ezingu-10.

Khumbula ukuthi iMcKenzie yokuzivocavoca phansi akuyona nje isethi yokuzivocavoca okufanele yenziwe njengeqembu. Indlela engcono kakhulu yokuthola inzuzo enkulu ekuzivocavocazeleni ukuthola umuthi oqeqeshiwe oqeqeshwe kuMcKenzie Method ongakwazi ukuhlola isimo sakho futhi anikeze ukuqeqeshwa okungcono kakhulu kuwe.

Izwi elivela

Uma unezinhlungu ezisezingeni eliphansi, ungase uzuze ekuzivocavoca kukaMcKenzie ukuze uthole umgogodla wakho we-lumbar. Izindlela zokuzivocavoca zenzelwe ukukusiza ngokushesha futhi ngokuphephile ukuqeda ubuhlungu bakho futhi uthuthukise ikhono lakho lokuhambisa ngokujwayelekile ngaphandle kobuhlungu emuva noma i-sciatica.

_Umthombo:

_{UMcKenzie, 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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