Ukuzivocavoca Ukuthuthukisa Ukuhamba Kwokulala

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Thuthukisa ukuhamba kwebhedi nge-Physical Therapy Ukuzivocavoca

Ikhono lokuhamba embhedeni libizwa ngokuthi ukuhamba kombhede. Uma unesifo noma ukulimala futhi unenkinga yokuhamba ngokusebenza , ungadinga ukwelashwa ngokomzimba ukusiza ukuthuthukisa ukuhamba kombhede wakho.

Umhlinzeki wakho womzimba angasebenza nawe-emtholampilo, esibhedlela , noma ekhaya-ukwandisa umbhede wakho ukuhamba. Angase abeke izivivinyo ezithile ezizosiza ekuthuthukiseni indlela okwazi ngayo ukuyikhipha, ukugoqa, nokuhlala noma ulale embhedeni wakho.

Uma wena noma othandekayo unenkinga yokuhamba embhedeni, hlola nodokotela wakho ukuze uqale ukwelashwa okufanele. Ukuvakashela umhlinzeki wakho wenyama kungase kube ukufundela ukuzivocavoca-njengalawo ohlelweni lwesinyathelo-ngesinyathelo-ukuthuthukisa ukuhamba kombhede wakho nokubuyela ezingeni lakho lomsebenzi ojwayelekile.

Ngaphambi kokuqala lokhu, noma yiluphi olunye uhlelo lokuzivocavoca, hlola nodokotela wakho ukuqinisekisa ukuthi ukuzivivinya umzimba kuphephile ukuba ukwenze.

Ukulungele? Ake siqale.

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I-Gluteal Sets Setsha Ukuthuthukisa Ukuhamba Kwebhedi

Iqoqo lezinhlanzi liwukuzivocavoca okulula ukwenza lokho kungathola imisipha yakho yokusebenza emva kokuphumula kombhede. Kungenziwa futhi ngemuva kokuhlinzwa ukuze kugcinwe igazi ukuvimbela ama- blood clots .

Ukuze wenze i-gluteal set, ulale embhedeni wakho bese ucindezela izintambo zakho, njengokungathi ubambelele phansi. Cindezela imisipha yakho ye-buttock (ebizwa ngokuthi i-gluteals noma i-glutes) bese ubamba ibambezelwe imizuzwana engu-5. Hlaziya kancane bese uphinda umsebenzi wokuphindaphinda izikhathi ezingu-10.

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Ukufakela kwe-Hip Khiphela

Imisipha ye-hip eqinile ibalulekile ekuthuthukiseni indlela okwazi ukuhamba ngayo embhedeni. Ukukhishwa kwe-hip kufinyelela kuyisenzo esikhulu se- isometric esingasithuthukisa ukusebenza kwemisipha yakho yokuphunga ukusiza ukuthuthukisa ukuhamba kombhede wakho.

Ukwenza ukukhishwa kwe-hip kufinyelele, thola ibhola noma uhlanganise ithawula lokugeza. Themba ngemuva kwakho ngamadolo akhokile futhi ibhola phakathi kwabo. Qinisekisa imisipha yakho yesisu, bese ubambe ngobumnene ibhola noma ithawula. Bamba ukucindezela imizuzwana emihlanu, bese uphumule kancane.

Phinda ibhola lokukhishwa kwe-hip lifake ukuphindaphinda izikhathi ezingu-10, bese uqhubeka nokuzivocavoca okulandelayo kokuhamba kombhede.

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Ukujikeleza kweTrunk Low ukuthuthukisa ukuguqa embhedeni

Ikhono lokuguqa embhedeni kubalulekile ukukusiza ukhuphuke ngokuphumula ekuseni. Ukuze uthuthukise ikhono lakho lokugoqa, yenza umsebenzi wokujikeleza we-trunk ophansi. Nakhu okwenzayo:

• Themba ngemuva kwakho ngamadolo akhohliwe.
• Kancane kancane uphendule ngamadolo akho eceleni.
• Qinisekisa ukugcina amahlombe akho ahlala phansi njengoba amadolo akho avuleka.
• Gcwalisa amadolo akho endaweni yokuqala, bese uqhubekela eceleni.
• Phinda izikhathi ezingu-10.

Uma uzizwa ubuhlungu bokubuyela emuva njengomphumela wokuzivocavoca ophansi we-trunk, vimbela ukuzivocavoca bese uhlola nodokotela wakho.

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Umlenze oqondile uphakamisa ukuthuthukisa ukuhamba kombhede

Ukuphakamisa umlenze oqondile ungasiza ekuthuthukiseni amandla emisipha yakho ye-hip ukukusiza ukuthi uhambise embhedeni. Ukuze wenze lo msebenzi, ulale emhlane wakho ngegama elilodwa eligobile futhi idolo elilodwa ngqo. Qinisa imisipha phezulu kwethanga lakho emlenzeni oqondile, futhi kancane kancane uphakamise umlenze wakho cishe ngamasentimitha angu-12. Bamba lesi sikhundla imizuzwana emibili, bese wehlisa kancane umlenze wakho oqondile.

Phinda izikhathi ezingu-10 zomlenze ngamunye.

Ukuphakanyiswa komlenze oqondile kungenziwa inselele ngokwengeziwe ngokufaka isisindo se-cuff ethangeni lakho noma isikhumba, ngaleyo ndlela ukwandisa ukumelana. Ungakwazi futhi ukuphakamisa umlenze oqondile ohlangothini lwakho noma isisu ukuze uqinise imisipha ngemuva nangakwesokhohlo. Umhlinzeki wakho wenyama angakubonisa indlela yokwenza kahle konke ukuqeqeshwa komlenze okuqondile.

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Ukubhinqa

Ukusebenzisa ibhuloho kuyindlela enhle yokuqinisa imisipha eyokusiza ukuba ugibele embhedeni. Ukwenza ibhuloho, ulale emhlane wakho womabili ngamadolo aphethwe. Hlanganisa imisipha yakho yesisu, bese uphakamisa kancane izintambo zakho embhede. Qinisekisa ukugcina izinga lakho le-pelvis njengoba uphakamisa - akukho ukuphawula.

Bamba indawo ephakanyisiwe yebhuloho imizuzwana emibili, bese wehlisa kancane kancane. Phinda ibhuloho ngokuphindaphinda okuyishumi.

Ukuzivocavoca kokuhamba kombhede kungenziwa izikhathi ezimbili kuya kathathu ngosuku, futhi kungenziwa kahle embhedeni ukukusiza ukuba uthuthukise indlela ongathutha ngayo ngenkathi ulele phansi.

Izwi kusuka

Uma unenkinga yokuhamba kombhede, hlola nodokotela wakho bese usebenza nodokotela wakho womzimba. Angakunifundisa ngokuqondile ukulala kokuzivocavoca umzimba ukusiza ukuthuthukisa ukuhamba kwakho konke ukusebenza kanye nekhono lakho lokuhamba embhedeni.

Thatha umbhede wakho ukuhamba ezingeni elilandelayo nge- Advanced Hip Ukuqinisa Uhlelo Lokuzivocavoca!