Ukuzivocavoca kwe-Flexion Rotation for Pain Low Pain

Ubuhlungu obuphansi emuva buyinkinga evamile, futhi kuthinta cishe abantu abangu-85% ngesikhathi esisodwa. Kunezinhlobo eziningi zokwelashwa ezinhlungu ezibuhlungu emuva futhi izinto eziningi okufanele uzigweme ukuzenza uma unezinhlungu ezibuhlungu emuva . Ukuzivocavoca kuye kwafakazelwa ukuthi kuyinkinga yokuzinakekela ephumelelayo kubantu abaningi abanezinhlungu ezibuhlungu emuva, i-sciatica, noma ezinye izimpawu ezivela emuva okuphansi .

Ukuzivocavoca kwe-flexion kuyindlela elula ongayenza uma unemva ebuhlungu. Isetshenziswa ngokuyinhloko ekwelapheni ubuhlungu be-back emuva ehlangothini olulodwa ngemuva. Uma unesihlungu eceleni komhlane wakho, emaqenjini akho, noma phansi komlenze owodwa, lo msebenzi ungase ube oletha usizo olukhulu.

I-physically therapy spine guru uRobin McKenzie wabiza ukujikeleza kwe-flexion i-exercise dollar yokuzivocavoca. Kungani? Mhlawumbe ngoba kusiza abantu abaningi, ngakho-ke kuyisivivinyo esiwusizo ukugcina ku-toolkit yakho yokwelapha. Noma mhlawumbe wazizwa ukuthi ukwelapha izidakamizwa wenza lokhu kuziguli ezanele, uzokwenza amadola ayizigidi.

Khumbula, kungcono ngaso sonke isikhathi ukuhlola nodokotela wakho noma uchwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca. Ngezinye izikhathi, izifundo ezilula zokuxilonga ezinjenge-ray-ray ziyadingeka ngaphambi kokwelapha isimo sakho.

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Ukuqala ukuzivocavoca kwe-Flexion Rotation

Ngenkathi wenza umsebenzi wokujikeleza we-flexion, qapha izimpawu zakho. Uma intambo yakho noma ubuhlungu bomlenze kuhamba emgodleni wakho, okuthiwa yi- centralization , khona-ke lesi yisibonakaliso esihle futhi sibonisa ukuthi kungenzeka uqhubeke nomsebenzi. Uma ubuhlungu bakho buhamba kude nomgogodla wakho, yimisa umsebenzi ngokushesha.

Ukuqala ukuzivocavoca kwe-flexion, ulale eceleni kwakho. Ngokuvamile, kufanele ulale ohlangothini olubuhlungu. Isibonelo, uma uzwa ubuhlungu obuhle emuva nangenhlama, lala ngakwesokudla sakho. Gcina umlenze wakho phansi bese ugoqa kancane edolo lakho eliphakeme. Bese uthinta izinyawo zakho eziphezulu ngemuva komlenze wakho ongaphansi.

Uma ubuhlungu bakho bukhulu kakhulu ukuvumela ukuba uqambe ohlangothini lwakho, zama ezinye ezisezingeni eliphansi eziyisisekelo ngaphambi kokuba uzame ukunwetshwa kwe-flexion.

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Isinyathelo sesibili sokuzivocavoca kwe-Flexion Rotation ye-Low Back Pain

Ngemuva kokugoba idolo lakho eliphakeme futhi ugobe unyawo lwakho ngemuva komlenze wakho wezansi, bamba idolo ngesandla sakho. Uma ulele ngakwesokunene sakho, isibonelo, isandla sakho sokunene sizobamba idolo lakho lesobunxele.

Beka ingalo yakho ephezulu emoyeni bese uthinta ihlombe lakho eliphezulu lehlombe. Isandla sakho sekhono phezulu kufanele sibe ngemuva kwentamo yakho. Uma ubuhlungu behlombe noma ukungabi nokuguquguquka ehlombe lakho kukuvimbela ukuba ungene ehlombe lakho, maneka isandla sakho eceleni kwekhanda lakho. Yenza konke okusemandleni akho.

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Isinyathelo sesithathu se-Flexion Rotation Exercise for Pain Back Pain

Uma isandla sakho esiphezulu sisekhasini lakho eliphezulu lehlombe, ujikeleze kancane kancane umzimba wakho phezulu. Indlela engcono kakhulu yokwenza lokhu ukuzama ukuthinta uhla lwehlombe lakho phezulu. Ingalo yakho ephezulu kufanele ihambisane nehlombe lakho futhi umlenze wakho ophezulu kufanele uhlale ugobile futhi ugibele ngemuva kwamadolo akho angaphansi. Bamba indawo ejikelezayo ngomzuzwana owodwa noma amabili.

Zama ukushintshanisa ngangokunokwenzeka kuze kube yilapho ukulula kancane kubonakala ekugcineni kwakho okuphansi. Uma lokhu kusebenza kunciphisa noma kuqeda ukuphumula kwakho okuphansi, ubuhlungu bomlenze, noma umlenze, qhubeka uhamba kancane futhi uphume ekungeniweni kokujikeleza izikhathi ezingaba ngu-10, ubambe isinye ngasinye imizuzwana eyodwa kuya kwemibili.

Yiqiniso, uma lokhu kwehlisa kwenza izimpawu zakho zibe zibi nakakhulu, kufanele ume ngokushesha bese uthintana nodokotela wakho noma uchwepheshe wezempilo ukuze uqinisekise ukuthi wenza kahle. Nakuba ukuvivinya umzimba kungaba yindlela ephumelelayo kakhulu yokwelashwa okuphansi emuva, ngezinye izikhathi inkinga yakho ingase ibe nzima kakhulu, futhi ungadinga ukwelashwa okungenayo okungajwayelekile njengezijovo noma ukuhlinzwa okuphansi emuva.

Ukwelula kokujikeleza kwe-flexion kufanele kwenziwe okungenani kathathu ngosuku, futhi kungase kudingeke kwenziwe njalo njalo ezimweni ezibuhlungu zokuhlukunyezwa emuva. Uma nje umsebenzi usiza ukwehlisa noma ukuqeda ubuhlungu bakho, qhubeka uwenza. Uma izimpawu zakho ziqhubeka isikhathi esingaphezulu kweviki noma ezimbili, ukuvakashela kudokotela wakho kuyadingeka.

Imicabango yokuvala

Ubuhlungu obuphansi emuva bungabangela ukulahlekelwa okukhulu komsebenzi futhi kunganciphisa ikhono lakho lokusebenza noma ujabulele ukuzijabulisa okuvamile. Ukuzivocavoca okunjenge-rotation stretted stretch kungakusiza ukukunikeza isu lokuzinakekela ukuze uphathe inkinga yakho. Ngokufaka izivivinyo emisebenzini yakho yansuku zonke nangokugcina isimo esifanele emhlane wakho, ungakwazi ukuvimbela iziqephu zesikhathi esizayo zobuhlungu.