I-12 QL iyolula ukuze ukhulule isiQholo sakho

Umxholo

• 1. Ukuphuma kweSango
• 2. Ukolula icala
• 3. Unxantathu
• 4. UkuHamba koNxantathu oHlaziyiweyo
• 5. Iposi yecala le-Angle eyandisiweyo
• 6. Ukuthambeka kwepelvic
• 7. Imiqolo yamadolo
• 8. iPose yomntwana
• 9. I-Head-to-Knee Pose ehlaziyiweyo
• 10. Ukolula idolo ukuya esifubeni
• Iingcebiso zokhuselo

I-quadratus lumborum (QL) sesona sihlunu sesisu sakho sinzulu. Itholakala kumqolo wakho osezantsi, phakathi komphezulu wesinqe sakho kunye nembambo yakho esezantsi.

I-QL ixhasa ukuma kakuhle kwaye inceda ukuzinzisa umqolo wakho xa ugoba kwicala okanye wandise umva ongezantsi.

Ukusebenza ezinye ze-QL zolule indlela yakho yokomelela komzimba kunokuphucula imeko yakho emqolo kunye nokunciphisa iintlungu kunye neentlungu zakudala ngelixa unceda ukuthintela ezintsha.

1. Ukuphuma kweSango

1. Ukusuka kwindawo oguqa kuyo, yandisa umlenze wakho wasekunene ecaleni iinzwane zakho zijonge phambili okanye ngasekunene.
2. Gobela ngasekunene, ubeke isandla sakho sasekunene emlenzeni wakho.
3. Yandisa ingalo yakho yasekhohlo ngaphezulu nangaphaya, ukuya ngasekunene.
4. Yandisa ngeminwe yakho yasekhohlo uze uqengqe iimbambo zakho zasekhohlo uye phezulu eluphahleni.
5. Bamba esi sikhundla kude kube ngumzuzu omnye.
6. Phinda kwelinye icala.

2. Ukolula icala

1. Ukusuka kwindawo yokuma, phakamisa iingalo zakho ngaphezulu kwaye ubeke iminwe yakho.
2. Cinezela kwiinyawo zakho nasemilenzeni njengoko ujika ngasekunene. Uya kuziva usolule esinqeni sakho uye kwiingcebiso zeminwe yakho.
3. Tuck kwisilevu sakho kwaye ujonge ezantsi.
4. Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.
5. Phinda kwicala lasekhohlo.
6. Phinda amaxesha ama-2-4 kwicala ngalinye.

Ukomeleza ukolula, bamba isihlahla esinye ngesandla esichaseneyo njengoko wolula, okanye uwele umlenze omnye phambi komnye.

3. Unxantathu

1. Yima ngonyawo lwakho lubanzi kunesinqe sakho, iinzwane zakho zasekunene zijonge phambili, kwaye iinzwane zakho zasekhohlo zijike ngekona encinci.
2. Phakamisa iingalo zakho ukuze zihambelane nomgangatho, kunye neentende zakho zijonge phantsi.
3. Jinga kwi-hip yakho yasekunene njengoko usolula iminwe yakho yasekunene phambili.
4. Misa apha kancinci, uze wehlise isandla sakho sasekunene kumlenze wasekunene okanye kwibhloko.
5. Beka isandla sakho sasekhohlo esinqeni sakho okanye usolule usiya eluphahleni ngentende yesandla ejonge kude nomzimba wakho.
6. Jika intloko yakho ijonge nakweliphi icala.
7. Yandisa umqolo wakho njengoko ubandakanya ingqokelela yakho kunye nezihlunu ezisezantsi zangasemva.
8. Bamba esi sikhundla kude kube ngumzuzu omnye.
9. Phinda kwelinye icala.

4. UkuHamba koNxantathu oHlaziyiweyo

1. Yima ngonyawo lwakho lubanzi kunesinqe sakho, iinzwane zakho zasekunene zijonge phambili, kwaye iinzwane zakho zasekhohlo zijike ngekona encinci.
2. Gcina iinqumlo zakho zijonge phambili.
3. Phakamisa iingalo zakho ukuze zihambelane nomgangatho, kunye neentende zakho zijonge phantsi.
4. Gcwalisa isiqingatha phambili, unqumame xa i-torso yakho ifana nomgangatho.
5. Hlisa isandla sakho sasekhohlo kumlenze wakho wasekunene, ibhloko, okanye umgangatho.
6. Phakamisa ingalo yakho yasekunene ngqo, uguqula isundu sakho emzimbeni wakho.
7. Jonga phantsi, ecaleni, okanye phezulu kwisandla sakho esandisiweyo.
8. Bamba esi sikhundla kude kube ngumzuzu omnye.
9. Phinda kwicala lasekhohlo.

5. Iposi yecala le-Angle eyandisiweyo

1. Yima ngonyawo lwakho lubanzi, iinzwane zakho zasekunene zijonge phambili, kwaye iinzwane zakho zasekhohlo zivele ngekona encinci.
2. Gobela idolo lasekunene phambili ukuze libe ngaphezulu kweqatha lakho.
3. Phakamisa iingalo zakho ukuze zihambelane nomgangatho.
4. Goba esinqeni sakho, uzise isandla sakho sasekunene phantsi phantsi phambi kwethole lakho.
5. Yandisa ingalo yakho yasekhohlo uye phambili ngentende ejonge phantsi.
6. Zoba isisu sakho kumqolo wakho uze ubambe isilevu sakho ubheke esifubeni sakho.
7. Bamba esi sikhundla kude kube ngumzuzu omnye.
8. Phinda kwelinye icala.

6. Ukuthambeka kwepelvic

1. Lala ngomqolo ugobe amadolo kwaye iinyawo zakho ziye esinqeni.
2. Hlaziya umzimba wakho ophezulu kwaye ubeke isilevu sakho kancinci.
3. Yenza ingqokelela yakho njengoko ucinezela umva omncinci wakho emgangathweni.
4. Bamba imizuzwana emi-5. Hlaziya ukuphefumla okumbalwa.
5. Phinda amaxesha 8-15.

7. Imiqolo yamadolo

1. Lala ngomqolo kunye nomzimba ongasentla ukhululekile kwaye isilevu sakho sifike esifubeni sakho.
2. Bendisa amadolo uze ungenise iinyawo zakho ezinqeni.
3. Misa kakuhle amadolo akho ngasekunene, ugcine umzimba wakho ongasentla uzinzile. Ukuba amadolo akho awachukumisi umgangatho, phumla kwibhloko okanye kumqamelo.
4. Emoyeni olandelayo, buyela kwindawo yokuqala.
5. Beka amadolo akho ngasekhohlo. Oku kugqiba i-1 rep.
6. Yenza iiseti ezi-2-3 zokuphindaphinda.

Ukufumana inkxaso eyongezelelweyo, beka umqamelo osicaba phantsi kwentloko yakho. Unokubeka ibhloko okanye umqamelo phakathi kwamadolo akho ukuthuthuzela.

8. iPose yomntwana

Le ndawo yokuphumla inceda ekunciphiseni uxinzelelo kunye nentlungu.

1. Qala ezandleni nasemadolweni, iinzwane zakho ezinkulu zichukumisa kwaye amadolo akho ebanzi kancinane kunobubanzi besinqe.
2. Hlisa iimpundu zakho kwizithende zakho kwaye wandise iingalo zakho ngokuthe ngqo ngaphambili.
3. Yazisa ulwazi lwakho kumqolo wakho osezantsi, ugxile ekuphumleni.
4. Hlala kule ndawo de kube yimizuzu emi-5.

Ukujulisa ukolula, hamba ngobunono izandla zakho ngasekunene, uzike nzulu esinqeni sakho. Emva koko buyela emva kwiziko kwaye uhambe izandla zakho ngasekhohlo.

Unokubeka umqamelo phantsi kwebunzi lakho, isifuba, okanye amathanga ukuze ufumane intuthuzelo.

9. I-Head-to-Knee Pose ehlaziyiweyo

1. Ukusuka kwindawo ohleli kuyo, yandisa umlenze wakho wasekunene kwaye uzise isithende sakho sasekhohlo ukuya kwi-groin yakho.
2. Goba ngasekunene, ubeke ingqiniba yakho yasekunene emlenzeni, ibhloko, okanye phantsi intende ijonge phezulu.
3. Yandisa ingalo yakho yasekhohlo ukuya eluphahleni uze uyihlise kunyawo lwakho lwasekunene.
4. Faka isilevu sakho esifubeni sakho kwaye ujonge phezulu eluphahleni.
5. Bamba le poso ukuya kuthi ga kwimizuzu eli-1.
6. Phinda kwicala lasekhohlo.

Ukujulisa ukolula, hlala emaphethelweni e-cushion ethe tyaba okanye ingubo esongiweyo.

10. Ukolula idolo ukuya esifubeni

1. Lala ngomqolo iinyawo zombini zisemgangathweni.
2. Ngenisa ngobumnene amadolo amabini esifubeni sakho.
3. Bopha iingalo zakho kwimilenze yakho.
4. Bamba iingqiniba okanye izihlahla zakho ezichaseneyo ngezandla zakho. Ukuba awukwazi ukufikelela, sebenzisa umtya okanye ubambe umqolo wamathanga akho.
5. Tuck kwisilevu sakho kancinci ukuze wandise umva wentamo yakho.
6. Bamba esi sikhundla kude kube ngumzuzu omnye.
7. Hlaziya ukuphefumla okumbalwa.
8. Phinda amaxesha ama-2-3.

Ukuze ukhululeke ngakumbi, yenza oku ubeke umlenze omnye ngexesha. Yandisa umlenze ochaseneyo okanye ugobe idolo uze ubeke unyawo lwakho phantsi.

Iingcebiso zokhuselo

Yakha inkqubo yokolula kancinci kancinci kancinci. Unokufumana ukungonwabi xa uqala ukwenza le mithambo, kodwa kufuneka yehle kwiiveki nje ezimbalwa.

Lumka wenze oku kolula ukuba unayo nayiphi na imeko yonyango enokuchaphazeleka kukuhamba.

Kulumkele ukugoba phambili ukuba ufumana iintlungu ezisezantsi. Endaweni yoko, khetha ukolulwa okunokwenziwa ngelixa ulele ngomqolo. Esi sikhundla asixineki kangako emqolo kwaye sinokunceda ekuthomalaliseni iintlungu nasekukhuseleni ukwenzakala.