Uma unezinhlungu ezibuhlungu emuva , ukuzivocavoca nokulungiswa kwe-postural ezinye zezifundo ezinhle ongayithatha ukuze unciphise ubuhlungu bakho futhi uthuthukise ukuhamba kwakho. Ukuvakashelwa okumbalwa kumhlengikazi wakho ongokwenyama kungakusiza ukuthi unqume ukuthi yiziphi izivivinyo ezingcono kakhulu okufanele ukwenze futhi zikusize ukuthi uthuthuke kahle ngokuzivocavoca kwakho okuphansi . Umhlinzeki wakho wezinto ezingokwenyama angakufundisa nezinye izinto okufanele uziyeke ukuzenza uma unesifo esiphansi .
Ngezinye izikhathi, ukuzivocavoca okuguqula emuva kwakho kungcono kuwe. Ngezinye izikhathi i-flexion, noma ukuguqa phambili, ukuvivinya umzimba kuyindlela engcono kakhulu yokuphatha ubuhlungu bakho obuya emuva.
Ukuzivocavoca kwe-lumbar flexion kuyindlela enhle yokwenza uma unemilenze ephansi ebonakala emuva ebonakala izuzisa ekuziphatheni komzimba we-flexion.
Ubani Ongase Azuze Ngokuma Lumbar Flexion?
Abantu abanezifo ezithile zokuxilonga ngokuvamile bazuzwa ekujuleni komgogodla. Lezi zifo zibandakanya, kepha azikhawulelwe ku:
- I-stenosis yomgogodla
- Isifo se-disk esibulalayo se- Lumbar
- I-Lumbar facet syndrome
- I-spondylolisthesis ye-Lumbar
Ngenkathi abantu abanezifo ezixilongwa ngokuvamile bazuza ngokuguqa phambili, akubona wonke umuntu ozuza kulo. Qinisekisa ukuthi ukhuluma nodokotela wakho, uqonde ukuhlolwa kwakho nezibonakaliso ezisezingeni eliphansi , futhi usebenze nomhlengikazi wakho wezempilo ukuze uqiniseke ukuthi ukuhamba phambili komgogodla wakho kuyindlela efanele yokuzivivinya ngemuva kwakho.
Kufanele Ugweme Nini Ukukhipha I-Lumbar?
Abanye abantu kufanele bagweme ukuqhuma phambili ngokweqile, ngoba lokhu kungabangela ukulimala noma ukulimala emgodini wakho.
Izizathu zokugwema i-flexion zifaka phakathi, kepha azikhawulelwe ku:
- I-Lumbar disniated disc
- Ukuhlukunyezwa kwe-Vertebral
- Ukuphulukisa izimpawu ngokuguqa phambili
- Izimpawu ze-neurological ezifana nobunzima bokuvuthwa noma ukulawula ukunyakaza kwesilonda (kudinga ukwelapha ngokushesha)
- Ubuhlungu nobubuthakathaka obukhulu emlenzeni wakho
Nalapha, hlola nodokotela wakho noma udokotela wangokwenyama ngaphambi kokuqala lokhu noma yimuphi omunye uhlelo lokuzivocavoca ngomgogodla wakho.
Indlela Yokwenza Ukuma Kwamaqabunga Okumisiwe
Ngaphambi kokuba uqale ukuma i-lumbar flexion, kufanele uthuthuke kancane kancane ngokuzivocavoca okungaphezulu kwe-lumbar flexion. Lezi zizobandakanya kuqala ukwenza isonto noma ezimbili ze- lumbar flexion ekuqambeni amanga , kulandelwa amasonto ambalwa we-lumbar flexion ekuhleleni. Uma lezi zivivinyo zilula futhi zingenabuhlungu, ungase uthuthuke nge-lumbar flexion ekumi.
Ukwenza lo msebenzi, landela lezi zinyathelo ezilula:
- Hamba ngezinyawo zakho ububanzi be-shoulder-width.
- Qinisekisa ukuthi unesikhala esanele esiseduze nawe ukuze uhambisane ngaphandle kokuqhuma kunoma yini.
- Khamba kancane kancane ngokuhambisa izandla zakho phansi kwamathanga akho.
- Finyelela phansi ngangokunokwenzeka futhi uvumele ukuhlehlisa kwakho okuphansi emuva.
- Ukwengeza ukucindezeleka futhi ukwandise inani lokuthungatha emuva kwakho, uthathe izinyawo zakho futhi ngokuzithoba uzidonsa ngokwengeziwe ngaphezulu kwe-flexion.
- Bamba isikhundla sokuphela sesibili noma ezimbili, bese ubuyela kancane endaweni yakho yokuqala.
Njengoba usebenzisa, qiniseka ukuthi uqapha izinguquko ezimpawu zakho. Ubuhlungu obubuhlungu emhlane wakho noma ukuhamba phansi umlenze wakho kuyinkomba yokuthi kufanele umise umsebenzi.
Uma ubuhlungu bakho behla emlenzeni wakho noma ukugxilisa emhlane wakho , khona-ke umsebenzi ungaqhubeka.
Ukuma kwe-lumbar flexion kungabuyekezwa izikhathi ezingu-10 izikhathi eziningana ngosuku. Ingasetshenziselwa ukusiza ukunciphisa izimpawu zakho zokuphumula okuphansi noma umlenze, noma kungasetshenziswa ukwelula izintambo eziqinile nezinsipho zangemuva.
Uma uhlushwa ubuhlungu obuphansi emuva, khona-ke ukuma i-lumbar flexion kungase kube ukuvivinya umzimba okufaka phakathi kwenkambiso yakho yansuku zonke ukusiza ukunciphisa ubuhlungu bakho futhi uthuthukise ukuhamba kwakho komgogodla. Ukuzivocavoca nakho kungasetshenziswa ekuvimbeleni izinkinga eziphansi ezisezingeni elizayo nobuhlungu. Kuhlanganiswe nokulungiswa kwangemva kwe-postural nokusebenza okuvamile ngokomzimba nokuzivocavoca, ukuma emuva kwe-crossture kungaba yinye ithuluzi lokusiza ugcine umgogodla wakho uphilile.