Uqheliso lokuzilolonga lwe-Anterior Pelvic Tilt

Umxholo

• Wazi njani ukuba une-pelvic yangaphakathi ethambekileyo?
• Ukuguqa kwesiqingatha se-hip flexor elula
• Ibhulorho
• Ukuphakamisa umlenze ngokuguqa
• Izikwere
• Ukuthambeka kwepelvic
• Ithini imbonakalo yokuthambeka kwangaphambili kwe-pelvic?

Ukuthambeka okungaphambili kweplavic

I-pelvis yakho ikunceda ukuba uhambe, ubaleke, kwaye uphakamise ubunzima emhlabeni. Ikwanika negalelo ekumeni kakuhle.

Ukuthambekiswa kwangaphambi kwe-pelvic kuxa i-pelvis yakho ijikeleziswa phambili, enyanzela umqolo wakho ukuba ujike. Idla ngokubangelwa kukuhlala ngokugqithileyo ngaphandle kokuzilolonga ngokwaneleyo nokuzolula ukulwa nemiphumo yokuhlala imini yonke. Ukuba une-pelvic yangaphakathi ethambekileyo ungaqaphela ukuba izihlunu ezingaphambili kwethambo lamathanga kunye namathanga ziqinile, ngelixa ezingasemva zibuthathaka. I-gluteus yakho kunye nezihlunu zesisu zisenokuba buthathaka. Konke oku kunokubangela:

• iintlungu ezisezantsi
• inyonga nedolo
• ukuma okungachanekanga
• ukunyanzeliswa kwe-hip kunye namadolo

Ngethamsanqa, kukho imithambo emininzi onokuyenza ekhaya ukunceda i-pelvis yakho ibuyele kwindawo engenazintlungu.

Wazi njani ukuba une-pelvic yangaphakathi ethambekileyo?

Unokwenza into ebizwa ngokuba luvavanyo lukaTomas ukubona ukuba une-anterior pelvic tilt.

1. Hlala emaphethelweni etafile eyomeleleyo.
2. Xoka ubuye phezu kwetafile ukuze imilenze yakho ixhomeke etafileni.
3. Tsala omnye wemilenze yakho ngakuwe, ubambe phantsi kwedolo lakho kwaye ugobe umlenze wakho de ulale esifubeni sakho.
4. Phinda ngomnye umlenze.

Ukuba i-pelvis yakho ilungelelaniswe ngokuchanekileyo, umva womlenze wakho wokuphumla uyakuchukumisa itafile xa ungena kwesi sikhundla.

Ukuba ufuna ukwandisa umlenze wokuphumla okanye ujikeleze umlenze okanye isinqe ukuze uchukumise itafile, izihlunu zakho zangaphambili zethanga ziqinile. Oku kunokuba ngumqondiso we-pelvis egobileyo.

Ukuguqa kwesiqingatha se-hip flexor elula

Lo msebenzi uya kunceda ukhulule i-hip flexors kwaye wandise i-hip flexibility yakho.

• Nyathela umlenze wakho wasekhohlo phambi kwakho uze udibanise de idolo lakho lasekunene liphumle emhlabeni. Beka itawuli phantsi kwedolo lakho xa oku kungonwabanga. Umlenze wakho wasekhohlo kufuneka wenze i-angle ye-90-degree emadolweni akho.
• Yizisa i-pelvis yakho phambili ngokuqinisa i-gluteus yakho kunye nezihlunu zesisu.
• Yiya phambili ukusuka emlenzeni wakho wasekunene de uzive uxinzelelo kwi-hip flexor kunye nethanga langaphakathi lomlenze wakho wasekunene
• Bamba imizuzwana engama-30, ukhulule, uphinde uphindele kumaxesha ama-5.
• Shintsha imilenze.

Ngelixa lokolulwa, akufuneki uzive uxinzelelo phambi kwethanga lakho. Ukolula akufuneki kwenzakalise, kodwa kuya kufuneka uzive uxinzelelo oluncinci kwi-hip flexors zakho. Qiniseka ukuba ugcina i-pelvis yakho ithambekile kancinane kulo lonke ukolula.

Ibhulorho

Lo msebenzi uya komeleza imisipha yakho kunye nezihlunu zakho zegluteus.

• Lala uthe cwaka emqolo imilenze igobile kwaye iinyawo zakho zithi tyaba phantsi kwaye ububanzi benyonga buqhawukile, iingalo zingamacala akho.
• Push izithende zakho emgangathweni njengoko uphakamisa i-pelvis yakho emgangathweni de umzimba wakho ongaphezulu kunye namathanga akhe umgca ochanekileyo.
• Gcina imizuzwana emi-2, yehla kancinci, kwaye uphinde amaxesha asibhozo ukuya kwali-12.

Qinisekisa ukuba uqinisa i-gluteus yakho kunye nezihlunu zesisu ngelixa ukule meko ukugcina ulungelelwaniso lwebhulorho oluchanekileyo.

Ukuphakamisa umlenze ngokuguqa

Lo msebenzi uya kunceda uqinise isisu sakho kwaye wolule umqolo wakho kunye nezihlunu zakho zegluteus.

• Yehla ngeenyawo zakho nasemadolweni.
• Beka izandla zakho phantsi egxalabeni ububanzi ububanzi. Ukulungelelanisa iinqumlo zakho kunye namadolo akho.
• Qinisekisa ukuba umqolo wakho uhambelana nomhlaba ukuze i-pelvis yakho ibe kwindawo engathathi hlangothi.
• Tsala iqhosha lesisu sakho kumqolo wakho kwaye ubambe umqolo wakho njengoko uphuma.
• Bamba imizuzwana emi-2, emva koko ubuyisele umqolo wakho kwindawo yokungathathi cala.
• Yandisa umlenze omnye umva kwaye uwuphakamise de ufike kubude obufanayo nomzimba wakho, ke umlenze wakho ophakanyisiweyo kunye nomzimba zihambelana. Gcina umqolo wakho kwindawo yokungathathi hlangothi.
• Bamba esi sikhundla ukuya kuthi ga kwimizuzwana emi-5, wehlisa umlenze, kwaye uphinde uphindele kali-10.
• Shintsha imilenze.

Lo msebenzi uya komeleza isisu sakho kunye nezihlunu zegluteus kunye nemeko yemisipha yakho yangasemva.

Qinisekisa ukugcina umlenze wakho owandisiweyo uhambelana nomzimba wakho. Ukugoba umqolo wakho kakhulu kunokubangela iintlungu zangasemva.

Izikwere

Lo ngumzimba ogcweleyo onceda ukomeleza izihlunu ze-gluteus, imisipha kunye ne-quadriceps, phakathi kwabanye.

• Beka iinyawo zakho ububanzi bamagxa, iinzwane zikhomba phambili.
• Zithobe kwindawo ehleliyo de amathanga akho afane nomgangatho. Qinisekisa ukuba ugcina i-abs yakho iqinile kwaye umqolo wakho ungathathi cala.
• Push ukuya kwindawo yokuma kwaye uhambisa i-pelvis yakho phambili kancinci ngokuqinisa izihlunu zakho zegluteus.
• Phinda amaxesha angama-15 ukuya kuma-20.

Njengoko u-squat, sukuvumela amadolo akho ukuba adlule kwiinzwane zakho okanye ajikeleze ngaphakathi. Gcina umqolo wakho ungathathi cala. Musa ukucaba igophe lomqolo wakho osezantsi okanye ugqithise kakhulu umqolo wakho. Cinezela isisu sakho kunye nezihlunu zegluteus.

Ingcebiso: jonga ngqo phambili kwaye ubone ukuba sowuza kuhlala esitulweni.

Ukuthambeka kwepelvic

Lo msebenzi unceda ukomeleza izihlunu zesisu sakho, kwaye wolule izihlunu kumqolo wakho osezantsi.

• Thetha ngomqolo phantsi kwindawo engathathi hlangothi imilenze yakho igobile kwaye iinzwane zijonge phambili.
• Tsala iqhosha lesisu sakho kumqolo wakho, ukutyhalela i-pelvis yakho phezulu eluphahleni.
• Qinisa i-gluteus yakho kunye nezihlunu ze-hip njengoko ujongela i-pelvis yakho phambili. Bamba imizuzwana emi-5.
• Yenza iiseti ezi-5 zokuphindaphinda ezingama-20.

Lo msebenzi uya kunceda umqolo wakho ungene kwindawo efanelekileyo yokungathathi hlangothi, ke qiniseka ukuba ujonge inkqubela phambili yakho.

Ithini imbonakalo yokuthambeka kwangaphambili kwe-pelvic?

Ukuhlala ixesha elide ngaphandle kokuzolula ngokwaneleyo kunye nokomeleza umthambo kunokubangela ukuthambeka okungaphambili kweplavic, okukhokelela kumqolo wakho ukuba ube nokugoba okubaxiweyo. Ukongeza kokuchaphazela ukuma kwakho, le meko inokubangela iintlungu zangasemva kunye ne-hip. Unokulungisa ukuthambeka kwangaphambili ngokusebenzisa umthambo, ukuzolula, kunye nokuthambisa.

Ukuba umsebenzi wakho ubandakanya ukuhlala ixesha elide, qiniseka ukuba uvukile kwaye wenze iindlela ezimbalwa ezilula, okanye uzame ukubuyisela isidlo sasemini ngokuhlala phantsi.