Thuthukisa ukulingana okuhlanganyelwe kokuhamba kanye nokuguquguquka komgogodla
Uma uke uzizwe sengathi ulahlekelwa ngandlela-thile umaka uma uzama ukwehlisa emuva - nakuba wazi ukuthi lezo musipha zinzima kakhulu futhi wenza yonke imizamo yokuzikhulula - awodwa. Kwabaningi bethu, ukwelula i-hip, intamo, ithole kanye neminye imisipha kuyisenzo esihle kakhulu. Kodwa imisipha yangemuva? Hhay kangako. Lezi zingathola kakhulu kangangokuthi ziba nzima ukufinyelela.
Ukuthola indawo enhle yokwehlisa ubuhlungu emisipha ephansi emuva kungaba nzima uma ungakhethi ukuvivinya okulungile komsebenzi. Ungase uthinte izinyathelo ezithintekayo ngezinethemba lokuthuthukisa emuva ukuguquguquka kwemvelo. Futhi yebo, ujikeleza emuva, okuyinto ukukhuluma ngokwezifiso kubeka lezo misipha ngokulula, kodwa ukuhamba kwezwane okuthinta ngokuyinhloko kwenzeka ezingxenyeni zezinyosi. Ukuzungeza ngemuva kwenza kube yi-offshoot yalokhu, futhi akuphephile ngokukhethekile, noma.
Yilapho ukuguqa kwamadolo kuya esifubeni kungena khona. Akusizi nje ukuthi zizwakala kahle ezimweni eziningi, kodwa kuyindlela enhle yokubuyisela ukuguquguquka kwemisipha yakho ephansi emva kokuhlwa kwezitshalo noma umsebenzi wendlu noma emva kosuku kukhompyutha.
Kodwa ama-knees-to-chest stretch angcono kakhulu kunokwedlula ukukhishwa kwemisipha ephansi.
Njengendlela yokuzivocavoca okuhamba phambili, ngamanye amazwi, ukunyakaza okwandisa ukuguquguquka kwakho okuhlangene, ukuthungula ngamadolo kuya kusiza ukunciphisa ukuqina okuhambisana nomzimba we-spinal arthritis kanye / noma isisu somgogodla .
Eqinisweni, uhlobo lokunyakaza luhlobo olubaluleke kakhulu lokuvivinya umzimba kubantu abanesifo se-osteoarthritis emithonjeni yabo, kusho uHagit Rajter, ochwepheshe bezitho zomzimba ku-Joint Mobility Center esibhedlela Sokuhlinzwa Okukhethekile eNew York.
"Lolu hlobo lokuvivinya umzimba lusiza ukwenza izinguquko ezinhle kuhlangene, kanye nokwanda kwegazi nokusiza izakhi ukuba zigele endaweni."
Indlela Yokuzivocavoca Knees-to-Chest
Ukuze uvikeleke, qala ukuguqa ngamadolo kuya kwesifuba ngomlenze owodwa kuphela. Uma, emva kwezinsuku ezimbalwa, ukwenza ngaphandle kobuhlungu, kungenzeka ukuthi isikhathi sokuqhubeka nokuphakamisa imilenze yomabili, uRajer ungitshela.
Ngendlela, uma ungaqiniseki ukuthi i-knees-to-chest eboshwe ngamabili noma engashadile iphephile inikezwe isimo sakho esithile emuva, khuluma nomhlinzeki wakho wezempilo ngaphambi kokuzama okulandelayo:
- Themba ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Lokhu kubizwa ngokuthi isikhundla se- supine .
- Ngomusa uphakamise idolo elilodwa ligobile ngokwanele ukuze ukwazi ukuqonda umlenze wakho ophansi ngezandla zombili. Hlanganisa iminwe yakho ngaphansi kwamadolo.
- Uma wenza inguqulo emibi emibili, ulethe umlenze owodwa phezulu bese omunye. Ngoba ukuthatha kokubili ngesikhathi esisodwa kuthatha amandla amaningi esiswini, ukuqala ngomunye bese ulandela ngokushesha kunomunye kungenzeka ukuthi uphephile, ikakhulukazi emhlane.
- Njengomshini owodwa obunamaqabunga, uma uthatha kokubili phezulu ngesikhathi esisodwa, hlanganisa iminwe yakho noma ubeke izandla zakho phakathi kwemilenze ephansi, ngaphansi kwamadolo.
- Ngomusa udonsa idolo lakho eligobile noma amadolo esitokisini sakho, usebenzisa izandla zakho.
- Ngenkathi udonsa, zama ukuphumula imilenze yakho, isikhumba kanye nesiphansi emuva ngangokunokwenzeka. Ama-knees-to-chest kangcono afinyelela emisipha ephansi ngemuva uma esetshenziselwa ngokungahleliwe.
- Bamba imizuzwana embalwa.
- Buyisela umlenze wakho phansi.
- Phinda ngaphesheya.
- Ukwelula izikhathi ezingaba ngu-10 kuya kwezingu-15, okukodwa noma kabili ngosuku noma njengoba kudingeka.
Ukuhlelwa kwe-Chain Ukususa
Njengoba kukhulunywe ngenhla, ama-knees-to-chest asebenza kangcono njengendlela elula, okusho ukugcina imilenze nezindebe njengokukhululekile ngangokunokwenzeka. Ukwenza kanjalo kungakusiza uthole ukukhanya okuhle komgogodla ngoba kuvumela ukusabela kwezinto zemvelo kusuka emthangeni ukuze kuqhubekele phansi ukuze kwenzeke. Ngamanye amazwi, uma udonsa ithanga lakho esifubeni sakho, kufanele udonse phansi phansi kwekhanda lakho phezulu kancane. Lokhu kudonsa cishe kuzohunyushwa kuze kube yilapho kufikela endaweni yakho yomgogodla.
Uma unenkinga yokuthola lokho kuphakanyiswa esikhwameni esincane, ungase ucabange ukubeka ithawula elincane noma eliboshwe ngaphansi kwe- sacrum yakho ukuze uqale ngendlela efanele.
Ngokwesifundo se-2017 eshicilelwe ephephandabeni le- Spine , isayensi ayifanele iqhathanise izimpande ezinzima noma zashintsha ezinye izilonda ezinemilenze ephansi. Ngokufanayo, abantu abaningi bathola ukuthi ukukhululwa okuhle kungumuthi omuhle uma inkinga iqala.
> Imithombo:
> Cotton, R. noAnderson, R. Clinical Exercise Specialist Manual: Umthombo we-ACE wokuqeqesha abantu abakhethekile. Umkhandlu waseMelika Wokuzivocavoca. 1999. San Diego.
> Ranger, T., et et. al. Ingabe usayizi nokubunjwa kwemisipha ye-parasipinal ehlotshaniswa nobuhlungu obuphansi emuva / Ukubuyekezwa okuhlelekile. I-Spine J. NgoJulayi 2017. https://www.ncbi.nlm.nih.gov/pubmed/28756299
> Inombolo yocingo. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Therapist, Cert. McKenzie Therapist, Advanced Clinician Physical Therapist, Joint Mobility Center, Isibhedlela Sokuhlinzwa Okukhethekile, eNew York City. September 2011.