6 Ubuhlungu obugqithisiweyo bokuxhoma ukuhamba kunye ne-Sacroiliac Joint

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I-Tech Tech ihamba nge-Sacroiliac Joint Pain

Ndiyazi kumava akho ukuba ubuhlungu kunye nokuxhatshaza ingxaki ehlangeneyo ye-sacroiliac.

Ngoxa kuyiyinyaniso yokuba unyango lunokuba sisisombululo sakho sexesha elide kakhulu, abanye abantu, mna ndibandakanya, baye bafumana ukukhululeka kwindlela ephantsi kakhulu yokusebenzisa i-tech - ngobumnene nangokwakheka ngomzimba umzimba. Slayida ukuze ubone ezimbalwa zezinto ezinokuthandana nazo.

Ezihlobene: 7 Ionyango ze-Sacroiliac Joint Pain

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Thabatha enye i-Knee kwi-Your Chest

I-SI idibene ngokufudumele

Ngokuqhelekileyo ukuqala ngokuhamba ngokulula. Oku kukufudumala izicubu zakho kwaye uhlolisise intlungu "ibharometer" okanye loo mvakalelo kunye neengcinga ezikunceda ukubeka imida yokukhusela kwizinto oceba ukuzenza ngosuku.

Ukuze ubuhlungu be-sacroiliac (kunye nezinye iindidi zeengxaki zangasemva,) i-top supine (ngasemva kwakho) inika ithuba lokunika inkxaso eninzi, leyo leyo inokukunceda ukukhulula uxinzelelo olongezelelekileyo olunegalelo kwi-SI. Kule ndawo, bhonqa amadolo uze ubeke iinyawo zakho zinyathele phantsi. Bamba ngobumnono elinye idolo uze ulizise esifubeni sakho. Akudingeki ukuba uguqe idolo lonke indlela eya esifubeni. Hamba kuphela ukufikelela kwakho ngaphandle kwentlungu okanye ukuziva ungakhuselekanga. Ubambe isibini okanye ezimbini uze ubeke unyawo lwakho phantsi phantsi.

Yintoni enokuyenza xa omnye unobungozi

Uyakufumana ukuba le ntshukumo ivakaleka kwelinye icala kodwa ibuhlungu kwenye. Kwakhona, umgaqo wesigqabiso apha ukuhamba kuphela kwiintlungu ezingenamrhumo. Ngoko ukuba kufuneka udumise enye yemilenze, oko kulungile.

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Zibini zombini iziqhubi eziya esifubeni sakho

Ukuba ubuya emva koko (okuyinxalenye yinto enokuba yimiba yezilwanyana ezinamandla,) zama amadolo aphindwe kabini ukuze usebenzise isifuba.

Ukhuseleko luza kuqala

Ngenxa yokuba wenza oku nethemba lokunciphisa intlungu ehlanganisiweyo ye-sacroiliac, indlela ekhuselekileyo yokufikelela kwisithuba ngokuzisa umlenze omnye phezulu ngexesha. Ukuzisa umlenze omnye phantsi ngexesha mhlawumbi kubaluleke nakakhulu ukhuseleko lwakho kuba ngaphandle kokuba i-abs yakho inamandla kakhulu, ungenza inkinga yakho ye-SI ibe nzima.

(Qaphela: Imiyalelo ecacileyo isilayidi esedlulileyo: Ukufudumala kwi-SI Jointmove yakho.)

Ukuzivocavoca kwangaphambili: Qalisa iMiscle yakho engundoqo

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Vula i-SI yakho ehlangeneyo

2 iindlela zokuvula ii-SI zakho ezihlangeneyo

# 1 Ukunyusa i-Hip kwi-Side Side

Ootitshala abaninzi be-yoga basifundisa ukuba i-SI ene-hypermobile iqhagamshelwe ngenye icala. Enye yeyona ndlela efanelekileyo yokuvula indawo leyo ihamba kunye nokunyakaza kwe-hip okuthiwa ukunyuswa, bathi. Ukutshintshwa kuthatha nje ukuzisa ithanga elisondeleyo kumgama ophakathi komzimba wakho. Unokuzama ukuba kwindawo yokuma ngokuwela umlenze wecala elibuhlungu phambi komzimba wakho.

# 2 Vula i-SI yakho ngokuHlaziya i-Joint

Ungakwazi ukutshabalalisa izidumbu zombini zomdaka ukuba "ulungiselele" ukuxhatshazwa kwabo. Abanye abantu babika ukufumana ixesha elifutshane ukukhutshwa kwezi zinto.

Ngethuba xa usesikhundleni sokugcoba ngamadolo akho aguqile kunye neenyawo zakho zihlala phantsi, zibeke ibhola elithambileyo okanye ulungele iisokisi phakathi kwamadolo. Ngomnene kakhulu fakela inani eli-5 uze ukhulule ngokukhawuleza. Yenza malunga ne-3-5 kwezi, kodwa intlungu yakho mayibe yikhokelo yakho. Ngamanye amagama, yima ukuba ibuhlungu.

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Gxotha i-Muscle ye-Thigh Muscle

Vula i-SI ngeSicwangciso esiCwangcisiweyo

Isicwangciso esinxulumene nokunyuswa (jonga isilayidi esedlulileyo) kukulula izandla zakho. Kwiqhinga lokulingisa, usebenzisa izicathulo zangaphakathi zamathanga, ngamanye amagama, uthabatha. Ukuchonga iingcambu zangasese zangaphandle kunokuthi kube nomphumo ofanayo kunye nokunyuswa, kunye kunye kunokunceda ukukhulula ingxaki engapheliyo (okungenani inxenye) ebambe iqhagamshelwano lwe-SI ngaphandle kokulungelelaniswa.

Njengoko naluphi na olu luhambayo, yenza i-hip yakho yangaphandle ilula i-gingerly.

Indlela yokwazisa i-Hip yakho ye-SI Joint Pain Relief

Kwiindawo eziphakamileyo ngokuguqa kwamadolo akho kunye neenyawo zakho zinyathele phantsi, zibeke isangqa enye inyawo emadolweni. Gquba izandla zakho phantsi kwegama elixhasayo. Ukusebenzisa i-abs yakho, yiphakamise ngenyameko idolo elixhasayo phantsi, uhamba kuphela njengoko unakho ngaphandle kwentlungu kwi-SI. (Ubunzima obuncinane obunzima entanyeni yakho yangaphandle lungaba yinto enhle.) Hlalani niphakamise ixesha elifutshane kwaye nimise umlenze kwakhona. Yenza ukuya kuma-5 kwezi.

Njengokuba naluphi na umlenze oluhambayo xa unemibuzo edibeneyo ye-SI, inokuba yintlungu kakhulu kwicala elinye. Njalo uhambe kwindawo yentlungu ekhethekileyo kuphela.

Idibeneyo: Nciphisa i-Pain Down Back Pain nge-External Muscle Stretching

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Ukuphikisa kwakho

Ukunyamezela Ukunyamekela - Ukuba i-SI Pain Ivumela kuphela

Ukuba amanqanaba akho entlungu avumelekile, unako ukuhamba ukusuka kwindawo ye- supine hookling kwi-spinal twist. Thatha amabini ngamacandelo amancinci kwelinye icala - ngokuqhelekileyo oku kungekho kwicala elibuhlungu - kunye nokuvavanya ukuze ubone ukuba unokunyamezela. Hlalani kuphela imizuzwana embalwa uze uphakamise imilenze yakho. Phinda ngaphesheya. Hambisa ngobumnene kwaye ucingisise; phinda kuphela ukunyamezela.

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Quad

Kuphela kubantu abakhutheleyo abaneengxaki ze-SI

Ukuthatha ingxaki kwimisipha yakho ye-quadriceps kunokunceda ukunciphisa ezinye iintlungu zakho ze-SI. Kulo mfanekiso ungentla, umzekelo ubonisa uhlobo olulula kakhulu lwee-quadriceps, apho ulala khona kwelinye icala uze uqonde unyawo lwakho, i-ankle okanye i-shin yakho emva kwakho, uze uyikhuphe ngobumnene kuwe. Ukuba ungeke ufikelele, cinga ukusebenzisa i-strap okanye ibhande ejikeleze unyawo lwakho ukunyusa indawo yokufikelela.

Gcina i-Sacroiliac Joint Safe - Isilumkiso

Esi sikhundla asikho wonke umntu. Ukuba awunasetyenziselwa ukuzisebenzisa kwaye unesihlungu se-SI, unokufuna ukuxhamla kwicala eliqhekeza i-quad elula njengoko inokuthi idibene kunye. Ngezinye iimbono malunga nendlela yokwelula eli qela le-muscle, jonga iIziNdlela ezi-3 zokufumana i-Quad Stetch

Ngaba ungumntu obonakalayo eneengxaki ezidibeneyo ze-SI? Qhubeka kunye nomxholo wokuhlanganyela wam sacroiliac kwiPinterest.