Ukuzivocavoca kwePelvic for Exginners and People with Pain Back

Ukuzivocavoca kwe-Pelvic Pilt

Izindlela zokuzivivinya ezenziwe ngama- pelvic zivame ukuphakanyiswa ukuba zithuthukise ukusekelwa kwe-back back, imisipha yomzimba kanye namalungu e-sacroiliac.

Uma uqala uhlelo oluyisisekelo sokuqiniswa, umhlinzeki wakho wezitho zomzimba noma umqeqeshi womuntu siqu angakunikeza kahle ngokuzivocavoca kwe-pelvic okuhlukahlukene noma okunye. Uma ukholelwa noma cha, iningi lezinkinga zokuqondanisa izintamo nokubuyela emuva empeleni ziqala, noma zithonywa, isikhundla se-pelvis, okwenza ukugxilonga kwe-pelvic kusebenze isithako esiyinhloko ohlelweni lokuthuthukisa ukuthutha, futhi.

Ucwaningo olwenziwa ngo-2017 olwanyatheliswa kuyi- Journal of Exercise Rehabilitation lwaluthola ukuthi intsha enesifo se-scoliosis yakwazi ukunciphisa i-Cobb angle (ukulinganisa okubalulekile ukuthi uhlangothi olunamacembe ohlangothini olunezinhlangothi eziningana kangakanani uma uhamba nge-scoliosis) kakhulu ngemva kwamasonto angu-12 ohlelweni lokuqiniswa komgomo . Uhlelo lwazo lwaluhlanganisa ama-tilts e-pelvic kanye nezinye izinyathelo ezivamile ezihamba phambili kanje:

• Ikamela-ikamela yoga pose
• Isisekelo se-trunk curl (aka, i-crunch)
• I-bhuloho ye-Hip enwetshiwe ngamadolo aqonde ngokungeziwe uma i-trunk isemazulwini
• Ukuphakanyiswa kwesisu esiswini (kabili ukuvivinya umzimba, ngakho-ke uma ubuthakathaka ku-abs futhi ufuna ukuzama lolu hlelo, qalisa noma ngokuphakamisa umlenze owodwa noma ngamabili amadolo afinyelele kuma degree angu-90)
• AmaSupermans
• Isikhali / umlenze uphakamisa
• Inja yensiza ngengalo nomlenze iphakamisa
• Ukuhamba ngesandla

Kodwa konke kwaqala ngokuzivocavoca kwe-pelvic.

Ukuzivocavoca kwe-Pelvic - Ukuma Okubalulekile

Ama-pilvic tilts angenziwa ezinkhundleni eziningana ezihlukene, kufaka phakathi i-supine (elele ngemuva kwakho ngamadolo akhokile,) ehlehlisiwe (elele esiswini sakho,) nasesimweni sonke se-4s, lapho usekelwa khona ngezandla zomabili namadolo umgogodla wakho ufana nendawo.

Izandla namadolo kungenzeka kube yisinqumo esihle kuwe uma ukhulelwe.

Ukwenza izikhonkwane ze-pelvic endaweni ephakeme kakhulu kuyinselelo encane kunazo zonke, okwenza kube ukuhluka okuhle kakhulu kwabalimi be-Wabasaqalayo kanye nabantu abanobuhlungu bomgogodla; uma kwenziwa ngenkathi umile ngemuva kwakho odongeni, izintambo ze-pelvic ziba yinselele nakakhulu.

Lezi zihloko zichaza oqalayo, kanye nesimo esiphezulu kakhulu esiphezulu sodonga lwesigxobo se-pelvic.

Imiyalo ye-Pelvic Extension Exercise ( Supine and Standing)

1. Isikhundla sokuqala. Lala phansi phansi ngamadolo akho egobile futhi ezinyaweni phansi.
   • Ukuze uphumelele, hlala nodonga.
   • Izingxenye zomzimba ezilandelayo kufanele zithinte phansi noma odongeni:
     • phansi kwezinyawo phansi (abaqalayo)
     • emuva kwezithende ezibhekene nodonga (ezithuthukile)
     • emuva
     • emaphakathi / phezulu ngemuva namahlombe
     • emuva kwekhanda
   • Gcina isikhala phakathi kwephansi (noma odongeni) kanye nomhlane wakho ophansi, kanye nentamo yakho kanye nocansi noma udonga.
     • Hlola ukuze ubone ukuthi ungabeka yini isandla sakho phakathi kwe-back back yakho phansi noma udonga. Uma kunjalo, mkhulu, ulungele ukuya!
     • Uma kungenjalo, zama ukubeka kabusha isikhumba sakho ukuze kube nesikhala phakathi kwe-back back yakho phansi.
2. Faka.
3. Qalisa ukunyakaza kwe-pelvic ukunyakaza njengoba uphuma. Uma uvumela umoya wakho uphume, isisu sakho kufanele sifinyelele emuva. (Lokhu kwenzeka ngokwemvelo ngenkathi kuphuma umoya.) Ukuqubuzela okusebenza kahle kwe-pelvic okuyinto eyenza izihluthulelo zomzimba kuzosebenzisa lokhu njengendlela yokusebenzisa. Qhubeka ukudonsa ngaphakathi, futhi uvumele lokho ukuthi kufinyelele phansi phansi kwekhanda lakho phezulu. Lokhu kuzokwenza ukuthi emuva kwakho okuphansi kube lula futhi ufinyelele ngqo noma empeleni uthinte phansi noma udonga.

1. Faka ukubuyela ukuze uqale .Ngaphansi komgogodla nesifuba ukuze ubuyele esimweni sabo sokuqala ngenkathi uphinde uphinde uphinde uvuse umoya. Qaphela ukuthi ukuhamba kulesi sigaba kuthatha umsebenzi omncane we-muscle kunokunyakaza kwangaphambili kokubuyisela emuva phansi noma udonga.
2. Qaphela indlela owenza ngayo lokhu ukunyakaza ngamandla.Zama i- tilts eyodwa noma amabili ye-pelvic ukuze uthole i-hang yayo. Bese wenze eyodwa ukuhlola izinga lakho lezinkinga. Uma usebenzisa ukuhlukumeza okuningi kwemisipha, zama ukunciphisa lokho. Ungakhathazeki ngokuqedela ukunyakaza. Mhlawumbe uzokwazi ukukwenza ngisho nangemva kokukhululeka.
3. Ngokuqondile, hlola ukuxhunywa ezinxenyeni zakho zezinyosi .Izingxube ze- hip zitholakala endaweni lapho imilenze ixhuma khona ngaphakathi kwesikhumba (esikhwameni se-hip, esitholakala phezulu kwethanga lakho lethanga, ezinhlangothini zesikhumba. ) Ngenxa yokuthi sifuna ukusebenza izibeletho kulo mkhuba, zama ukukhulula noma yikuphi ukungezwani ongayibona emisipha ewela ezinxenyeni ze-hip (i-quadriceps). Uma wenza ukujula kwe-pelvic, zama ukukhipha isifuba kusuka emathunjini, kunokuba uphonsele kusuka ku-butt.

> Umthombo:

> Kwang-Jun, K. et. al. Imiphumela ye-12-week week-based stabilization exercise on the Cobb angle kanye lumbar amandla muscle of adolescents ne-idopathic scoliosis. J Exerc Rehabili. Ngo-Ephreli 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412502/