Ukuzivocavoca ukuphelisa iintlungu zentlungu

Umxholo

• Uyenza njani imithambo eyoluliweyo
• Uyenza njani imithambo eyomelezayo
• Yeyiphi imithambo ekufuneka uyiphephe ngexesha lobunzima

Ukuqinisekisa ukuba unayo i-sciatica, umntu kufuneka alale phantsi, ajonge phezulu kwaye aphakamise umlenze ngqo, ukuze enze i-angle ye-45 yeedigri phantsi. Ukuba uqala ukufumana iintlungu eziqatha, ukutshisa okanye ukubetha kwi-gluteal, ethangeni okanye elunyaweni, kunokwenzeka ukuba ube nesifo se-sciatica, kodwa eyona nto uyenzayo kukwenza ukuxilongwa kunye nogqirha, onokuyalela amayeza anokunceda intlungu.

Ukongeza, umntu unokwenza imisebenzi ethile enceda ukukhulula i-sciatica ngexesha lonyango. Le mithambo yeentlobo ezimbini: ukolula kunye nokomeleza kwaye kufuneka kusoloko kwenziwa phantsi kwesikhokelo se-physiotherapist, kuba kubalulekile ukuvavanya iintlungu kunye nohlobo lokunciphisa umntu ngamnye. Kwiimeko ezinjalo, kunokuba yimfuneko ukucela iingcebiso kugqirha. Fumanisa ukuba lwenziwa njani unyango lweziyobisi.

Uyenza njani imithambo eyoluliweyo

1. Lala ngomqolo ngoncedo lwezandla zakho, beka idolo elinye esifubeni sakho, ugcine esi sikhundla kangangesithuba semizuzwana engama-30, ngelixa usolula umqolo wakho osezantsi kwaye usenza ngokufanayo ngomnye umlenze, nokuba uziva iintlungu kuphela omnye wemilenze;

2. Lala kwindawo enye, uguqe ngamadolo, uwele umlenze omnye komnye uze, ngezandla zakho, uzise umlenze ngakuwe, ugcine esi sikhundla malunga nemizuzwana engama-30 kwaye uphinde ngomnye umlenze;

3. Usakwindawo enye emqolo, beka ibhanti emazantsi onyawo lwakho kwaye uzise umlenze wakho ngqo kangangoko kunokwenzeka ngakuwe, ugcine esi sikhundla kangangemizuzwana engama-30 kwaye usiphinda ngokufanayo ngomnye umlenze;

Le mithambo kufuneka iphindwe ubuncinci amaxesha ama-3 ixesha ngalinye, kube kanye okanye kabini ngemini.

Uyenza njani imithambo eyomelezayo

1. Lala ngomqolo, gobisa imilenze yakho kwaye uzise inkaba yakho ngasemva kwakho, uzama ukugcina ukuphefumla okuqhelekileyo kunye nolwelo. Gcina oku kuncipha kwesisu kangangemizuzwana eli-10 kwaye ke uphumle ngokupheleleyo;

2. Kwindawo enye, beka umqamelo phakathi kwamadolo akho, ugcine isisu esiswini kwaye, kwangaxeshanye, ucofe umlenze omnye komnye, imizuzwana emi-5 kwaye ukhulule, phinda amaxesha ama-3;

3. Emva koko, thatha umqamelo phakathi kwamadolo wakho uze uncamathisele umlenze omnye ngomnye uze unyuse isinqe sakho emgangathweni, ugcine esi sikhundla ubuncinci imizuzwana emi-5 emva koko wehlise kancinci ukuze ubeke umqolo, umqolo we-lumbar kunye ne-gluteus, ukuphinda ezi ntshukumo zimbini ubuncinci amaxesha ama-5;

4. Okokugqibela, umlenze omnye kufuneka uphakanyisiwe, wenze i-engile ye-90º ngomgangatho, ukuphinda umthambo kwakhona ngomnye umlenze, ugcine yomibini imizuzwana emi-3 ukuya kwemi-5 ze wehle umnye ngexesha.

Bukela le vidiyo ilandelayo kwaye uqonde ukuba ungayenza njani le mithambo:

Yeyiphi imithambo ekufuneka uyiphephe ngexesha lobunzima

Nangona ukuzivocavoca kungamandla okulula kunye nokomeleza indawo ye-pelvic yokuphelisa iintlungu ngexesha lokuhlaselwa kwe-sciatica, ayizizo zonke izinto ezicetyiswayo. Ke, imithambo ekufuneka ithintelwe ibandakanya:

• Squats;
• Ubunzima obufileyo;
• Isisu esiswini;
• Nakuphi na ukuphakamisa ubunzima obubeka uxinzelelo kumqolo wakho osezantsi.

Ukongeza, umthambo wokuzivocavoca kwindawo yokuzivocavoca, kunye nokubaleka kakhulu okanye naluphi na uhlobo lomthambo obeka uxinzelelo kwiimpundu zakho okanye umqolo wakho osezantsi nawo kufuneka uphetshwe.

Into ebaluleke kakhulu kukuba uhlala usenza umthambo kude kube yintlungu, kwaye akufuneki uzame nzima kakhulu, ukuze ungabangeli ukuqhubekeka kwentliziyo kwaye wenze mandundu iintlungu.