Ukutshintsha komva

Umxholo

• Yintoni ukuhamba ngasemva?
• Ukuhamba komqolo kunye nokuhamba gca
• Ukulinganiswa kwendlela yomqolo ongasemva
• Ukuzivocavoca ukuphucula ukujikeleza kwecala
• Icala kunye nokunyonga
• Ukolula umva osezantsi
• Imiqulu yeentsimbi
• Yise kude

Yintoni ukuhamba ngasemva?

I-Flexion kukuhamba kwendibaniselwano eyonyusa i-engile phakathi kwendibano kunye nenxalenye yomzimba. Ukuhamba kwelungu lomzimba ukuya kwicala kuthiwa kukuphambuka okulandelayo.

Olu hlobo lokuhamba luhlala luhambelana nentamo kunye nomqolo. Umzekelo, xa ushukumisa intloko yakho kwelinye lamagxa akho okanye ugoba umzimba wakho ecaleni, wenza i-lateral flexion.

Ukuhamba komqolo kunye nokuhamba gca

Ikholamu yomgogodla inika inkxaso engundoqo emzimbeni wakho. Ikhusela intambo yakho yomqolo kwaye ikunika ubhetyebhetye bokugoba kwaye uhambe ngokukhululekileyo.

Umqolo wenziwe ngamathambo angama-24 (i-vertebrae) kumacandelo amathathu aphambili:

• Umqolo wesibeleko uqukethe ii-vertebrae ezisixhenxe zokuqala ezisentanyeni yakho.
• Umqolo we-thoracic uquka i-vertebrae eyi-12 kumqolo wakho ophezulu.
• Ezintlanu ezishiyekileyo kumqolo ongezantsi zenza i-lumbar spine.

Umcimbi onediski yomqolo, i-vertebra, okanye i-nerve inokuchaphazela ukuhamba komqolo kunye nokukwazi komntu ukuhamba kamva.

Ukuhamba kwemiqolo kunokuchaphazeleka kulo naliphi na inani leemeko okanye ukonzakala, kubandakanya:

• ukujija
• iintlobo
• ubudala
• Iidiski ze-herniated
• i-vertebrae eyaphukileyo

Funda umthambo wokuphucula ukuhamba kunye nokuguquguquka.

Ukulinganiswa kwendlela yomqolo ongasemva

Isixhobo esibizwa ngokuba yi-goniometer siqhele ukusetyenziselwa ukumisela uluhlu lokuhamba okulandelayo. Esi sixhobo silinganisa ngokuthe ngqo ii-angles.

Ukulinganisa i-lateral flexion yomqolo, umboneleli wezempilo ubeka i-goniometer ngaphezulu kwe-sacrum yakho, eyithambo elingunxantathu kwisiseko somqolo, esiphakathi kwamathambo esinqe se-pelvis.

Umboneleli wezempilo ubeka ingalo emileyo ye-goniometer ngokuthe ngqo kumgangatho kunye nengalo ehambayo ngokuhambelana nomqolo wakho.

Okulandelayo kukugoba kwelinye icala ngaphandle kokugoba phambili okanye ukubuyela umva. Bahlengahlengisa ingalo ehambayo ngokufanelekileyo kwaye babhale iziphumo kwizidanga.

Baphinda umlinganiso kwelinye icala.

Uluhlu oluqhelekileyo lokuhamba kwe-lateral flexion yommandla we-lumbar yi-40 ukuya kwi-60 degrees.

Ukuzivocavoca ukuphucula ukujikeleza kwecala

Ukudityaniswa kokuzolula kunye nokuzilolonga kunokuphucula uluhlu lwakho lokuhamba kunye nokuguquguquka kwiintshukumo zakho zangasemva. Ukubandakanya i-lateral flexion kwiindlela ezifanelekileyo zokuzivocavoca kunokunceda ekuphuculeni amandla omzimba wakho ngokusebenza kwe-oblique kunye ne-side muscle.

Icala kunye nokunyonga

Ukuphucula ukuguquguquka kwecala, zama lo msebenzi.

Indlela yokwenza:

1. Yima iinyawo zakho zibanzi kancinci kububanzi begxalaba ngaphandle.
2. Sebenzisa intshukumo elawulwayo, phakamisa ingalo yakho yasekunene phezu kwentloko yakho.
3. Cothama kancinci ngasekhohlo. Gcina isisu sakho siqinile. Kuya kufuneka uzive inyonga kunye nezihlunu zesisu zitsaliwe xa uncike.
4. Phinda kwelinye icala.

Ukolula umva osezantsi

Ukolula okuphantsi kunokukunceda ukunciphisa uxinzelelo kumqolo wakho osezantsi.

Indlela yokwenza:

1. Beka umqolo wakho emqolo.
2. Zisa idolo lasekhohlo kangangoko unako esifubeni sakho, beka isandla sakho sasekhohlo ngaphandle kwedolo, kwaye ujike intloko yakho iye ekhohlo.
3. Sebenzisa isandla sakho sasekhohlo, tyhala idolo lasekhohlo liye ngasekunene esifubeni sakho. Gcina intloko yakho ijonge ngasekhohlo. Kuya kufuneka uzive ukuba umva wakho wolukile njengoko ujika.
4. Phinda kwelinye icala.

Ezi zibonakaliso zeyoga zikulungele ukolula umva wakho osezantsi.

Imiqulu yeentsimbi

Ukuba ufuna ukuphucula i-lateral flexion entanyeni yakho, zama i-roll roll.

Indlela yokwenza kubo:

1. Thatha umoya omninzi kwaye uphumle izihlunu zentamo.
2. Beka isilevu sakho esifubeni.
3. Cotha intamo yakho ukuya kwicala ngalinye kwisangqa.

Yise kude

I-flexion yangemva ibandakanya ukugoba ilungu lomzimba, ikakhulu isisu sakho nentamo, ecaleni. Olu hlobo lokuhamba lunokuchaphazeleka kukonzakala umqolo kunye nezinye iimeko.

Unako ukuphucula ukuhamba kwakho ngokulandelelana kunye nokuzolula kunye nokuzilolonga kugxile ekwandiseni ubhetyebhetye kumqolo wakho.

Qhagamshelana nogqirha wakho ngaphambi kokungena kuyo nayiphi na irejimeni entsha.