Ukuzivocavoca okungundoqo kunye ne-Hip ukuLungisa i-Lordosis Posture

Umxholo

• Ushwankathelo
• Ukuhlala kweepilvic tilts kwibhola
• I-crunches ezinesisu esinqamlezileyo sesisu (TA)
• Iincukuthu ezifileyo
• Izandiso zeHip ngomzobo wokuzoba
• I-curl ekhawulezileyo
• Ukuthatha

Ushwankathelo

I-Hyperlordosis, ekubhekiswa kuyo njenge-Lordosis, kukugqobhoza okungaphakathi okungaphezulu komqolo osezantsi, ngamanye amaxesha kubizwa ngokuba kubuyela umva.

Inokwenzeka kubantu bayo yonke iminyaka kwaye ixhaphake kakhulu kubantwana nakwabasetyhini abancinci. Inokwenzeka kubantu basetyhini ngexesha nasemva kokukhulelwa, okanye kubantu abahlala ixesha elide.

I-Lordosis inokubangela iimpawu ezinjengeentlungu ezisezantsi, iingxaki zemithambo-luvo, kwaye inxulunyaniswa neemeko ezinobuzaza njenge-spondylolisthesis. Kwabanye abantu, kubangelwa kukungabikho kakuhle kwesinqe.

Xa i-pelvis ithambekele kude kakhulu, ichaphazela ukugoba komqolo ongezantsi, kubangela ukuba umntu abonakale ngathi uncamathisela ezantsi. Inani elincinci le-Lordosis liqhelekileyo, kodwa ijika eligqithisileyo linokubangela iingxaki ekuhambeni kwexesha.

I-Lordosis ihlala ibangelwa kukungalingani phakathi kwezihlunu ezijikeleze amathambo e-pelvic. Imisipha ebuthathaka esetyenziselwa ukuphakamisa umlenze ngaphambili (i-hip flexors) edityaniswe nezihlunu eziqinileyo ezisetyenziselwa ukugoba umva (ii-extensors zangasemva), kunokubangela ukunyuka kwepelevic, ukuthintela ukunyakaza komqolo osezantsi.

Omnye wafumanisa ukuba ukomeleza i-glutes, i-hamstrings, kunye nezihlunu zesisu kunokunceda ekutsaleni i-pelvis kulungelelwaniso olufanelekileyo, ukuphucula i-Lordosis. Oku kunokunceda ukunciphisa iintlungu, ukwandisa umsebenzi, kunye nokuphucula amandla okwenza imisebenzi yemihla ngemihla ngokulula.

Ukuhlala kweepilvic tilts kwibhola

Lo msebenzi unceda ukuzisa ulwazi malunga nokuma kwe-pelvis, kunye nokwelula nokuqinisa isisu kunye nezihlunu zangasemva.

Izixhobo ezifunekayo: sebenzisa ibhola

Izihlunu zasebenza: i-rectus abdominis, gluteus maximus, kunye ne-erector spinae

1. Hlala kwibhola yokuzivocavoca iinyawo zakho zibanzi kancinane kune-hip-width ngaphandle, amagxa angasemva kunye nomqolo ongathathi cala. Khetha ibhola evumela amadolo akho ukuba abe kwi-angle ye-90-degree xa uhleli iinyawo zakho zilala phantsi.
2. Tsala isinqe sakho kwaye ujikeleze umqolo wakho osezantsi ngokufumana izisu zakho. Yiva ngathi uzama ukuzisa ithambo lakho le-pubic kwisisu sakho. Bamba imizuzwana emi-3.
3. Tilt your hips in the direction and arch umqolo wakho. Yiva ngathi uncamathisela umsila wakho ngaphandle. Bamba imizuzwana emi-3.
4. Phinda amaxesha ali-10, iindlela ezitshintshanayo.
5. Gcwalisa iiseti ezi-3.

I-crunches ezinesisu esinqamlezileyo sesisu (TA)

Ukomeleza isisu kunokuba negalelo kulungelelwaniso olungcono lwe-pelvic kubantu abane-pelvis ethe tyaba phambili.

Izixhobo ezifunekayo: ukhuko

Izihlunu zasebenza: i-rectus abdominis, isisu esinqamlezileyo

1. Lala ngomqolo emilenzeni iinyawo zakho zigobile, iinyawo ziflethi phantsi. Beka izandla zakho emva kwentloko yakho okanye uwelele phezu kwesifuba sakho.
2. Phefumlela ngaphakathi. Njengokuba uphefumlela ngaphandle, tsala iqhosha lesisu sakho kumqolo wakho, ubambe izihlunu zesisu sakho ezinqamlezileyo, umsipha osonga ujikeleze umgca ophakathi njengecorset.
3. Phakamisa intloko kunye namagxa akho iisentimitha ezimbalwa ukusuka phantsi ukuze wenze i-crunch, ngelixa ugcina ukusikwa kwisisu sakho.
4. Buyela kwindawo yokuqala, phumla, kwaye uphinde amaxesha ali-10.
5. Gcwalisa iiseti ezi-3 ukuya kwezi-5.

Iincukuthu ezifileyo

Olu vavanyo lusisiseko lunceda abantu ukuba bagcine umqolo ozinzileyo ngexesha lokuhamba kwemilenze neengalo. Ijolise kwimisipha enqamlezileyo yesisu, ebaluleke kakhulu kuzinzo lomqolo.

Izixhobo ezifunekayo: ukhuko

Izihlunu zasebenza: Isisu esinqamlezileyo, i-multifidus, idiyaphragm, kunye ne-hip flexors

1. Lala ngomqolo ngomqolo iingalo nemilenze yakho ikhombe ngqo kude emzimbeni.
2. Thatha umoya ophefumlayo kwaye xa uphuma, tsala isinqe sakho esiswini kumqolo wakho kwaye uzive ngathi ucaba umqolo wakho emgangathweni ngaphandle kokuhambisa isinqe.
3. Yehlisa ingalo yakho yasekhohlo kunye nomlenze wasekunene ngaxeshanye bade baphakamise iisentimitha ezimbalwa ngaphezulu komhlaba.
4. Buyela kwindawo yokuqala kwaye uphinde kwelinye icala. Phinda amaxesha ali-10.
5. Gcwalisa iiseti ezi-3 ukuya kwezi-5.

Izandiso zeHip ngomzobo wokuzoba

Lo msebenzi unokunyusa amandla kunye nozinzo kwiimisipha zangasemva kunye nommandla we-pelvic, ukunciphisa i-Lordosis.

Izixhobo ezifunekayo: ukhuko

Izihlunu zasebenza: i-gluteus maximus, i-hamstring, i-erector spinae

1. Thetha caba esiswini sakho neengalo zakho zikhululekile ecaleni kwakho okanye zibekwe phantsi kwentloko yakho. Yandisa imilenze yakho ngqo emva kwakho.
2. Thatha umphefumlo onzulu. Njengoko uphuma, zoba iqhosha lesisu sakho kumqolo wakho, ubandakanye izihlunu zakho ezingundoqo. Ngokufanelekileyo kufuneka uzive ngathi uzama ukuphakamisa isisu sakho emethini ngaphandle kokuhambisa umqolo.
3. Ngelixa ubambe esi sithintelo, phakamisa umlenze omnye emethini malunga nee-intshi ezi-6. Gxila ekubandakanyeni izihlunu ezikhulu zeempundu.
4. Bamba imizuzwana emi-3, buyela kwindawo yokuqala. Phinda amaxesha ali-10.
5. Phinda ngomnye umlenze. Gcwalisa iiseti ezi-3 kwicala ngalinye.

I-curl ekhawulezileyo

Imisipha yimisipha emikhulu ehla ngomva wethanga. Imisipha eyomeleleyo eguqukayo inokunceda ukuxhasa ulungelelwaniso lwe-pelvic engathathi hlangothi.

Izixhobo ziyafuneka: ukumelana band

Imisipha yasebenza: i-hamstrings (semitendinosus, semimembranosus, kunye ne-biceps femoris), izihlunu zethole (gastrocnemius), kunye ne-hip flexors (sartorius, gracilis, kunye popliteus)

1. Bopha ibhendi yokuxhathisa kwiluphu ejikeleze ipali okanye into eyomeleleyo.
2. Thetha ngesisu esiswini ngeenyawo iinyawo okanye ezimbini kude nepali.
3. Phosa ibhanti ejikeleze iqatha lakho.
4. Gobisa idolo lakho kwaye ukhuphe iqatha lakho lisiya ngasezimpondweni zakho kude nepali.
5. Zama ukwahlula-hamba ukuya emlenzeni osebenzayo, ugcine yonke enye into isekhona nangoku. Kuya kufuneka uve intshukumo isihla ngomva wethanga.
6. Phinda amaxesha ali-15, uze uphinde kwelinye icala.
7. Gcwalisa iiseti ezi-3 kwicala ngalinye.

Ukuthatha

Ukulungisa ukungahambi kakuhle kunye nokugqithisa kwe-Lordosis kunokuthintela iimeko ezinzima zomqolo kunye nomqolo.

Ujonge kwiziphumo zokuzinzisa kwe-lumbar ekusebenzeni nakwikona ye-Lordosis kubantu abaneentlungu ezingapheliyo zangasemva. Bafumanise ukuba ukuzinzisa ukuzilolonga, njengaleyo ichazwe apha ngasentla, kusebenza ngakumbi kunyango olulondolozayo lokuphucula ukusebenza kunye ne-angle yokugoba ngasemva.

Njalo qhagamshelana nodokotela wakho ngaphambi kokuba uqalise inkqubo yovavanyo ukuze uqiniseke ukuba kukulungele. Ukuba le mithambo ibangela ukwanda kwentlungu, yeka kwangoko kwaye ufune uncedo.

Intlungu okanye ubunzima ngokuhamba okunxulunyaniswa ne-Lordosis egqithisileyo kunokuba luphawu lwesimo esibi kakhulu kwaye kufuneka kuvavanywe ngugqirha okanye ngonyango. Amatyala aqhelekileyo e-lumbar hyperlordosis anokufuna utyando kwaye awunakuphathwa ngokwenza umthambo kuphela.