I-Down Back Flexion Exercise Step-Step-Step Step

Ukwenza i-lumbar flexion, okanye ukugoba phambili, ingaba yindlela efanelekileyo yokwenza intlungu yakho okanye i-sciatica. Kodwa yintoni inkqubela yakho efanelekileyo kunye nokuzivocavoca kwezantsi?

Ukuba unentlungu ephantsi , ke ukuzivocavoca nokulungiswa kwangemva kwezinto zizinto ezimbini ezilula ukuba uncede ukunciphisa intlungu yakho nokuphucula ukuhamba kwakho. Ukutyelela kwiphilisi yakho yomzimba kunokukunceda ukuba uqaphele ukusetyenziswa okufanelekileyo kwaye kunokukunceda wenze uhambo olulungileyo lokuqhubela phambili.

Ngamanye amaxesha, ukuzivocavoca kwexesha eliphantsi kunyanzelekile ukuphatha intlungu yakho. Ukwandiswa komthunzi wakho kwenzeka xa uphonsa emuva.

Ngezinye izihlandlo zokuhamba, okanye ukugoba phambili, kuyona ndlela isisombululo esiphezulu sokunyamezela intlungu yakho. Abantu abaneemeko ezinjenge- disenative dis dis disease and spinal stenosis -kodwa kungekho njalo-kuxhamla kwi-bending phambili.

Ukuba ufuna i-lumbar flexion ukunyanga iintlungu zakho ezisezantsi, kukho indlela ekhuselekileyo nesebenzayo yokuqhubela ukuqhuma kwakho. Ukulandela ukunyuswa okuchanekileyo kuqinisekisa ukuba imikhosi oyifakayo emhlane wakho ikhuselekile kwaye isebenza kakuhle kwimeko yakho. Ukuqhubela phambili ngokunyathela kwinqanaba lakho kukugxininisa indlela yokwenza inkqubela phambili yakho yokwenza i-lumbar flexion kwaye iyafana nendlela iP PT ingayenza ngayo inkqubo yohambo lwakho lwangemva. Le nkqubo inxalenye yendlela yeMcKenzie , indlela ekhethekileyo yokuphatha intlungu.

Khumbula ukutshekisha ugqirha okanye umgulana wenyama ngaphambi kokuqala oku, okanye nayiphi na inkqubo yokuzilolonga, ukuqinisekisa ukuba ukhuselekile ukuba uqhubeke.

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I-Supine Lumbar Flexion

Umzimba omncinane we-backback exercise ngenkathi ulele emhlane wakho ngowona ukhuselekileyo kwi-flexion exercises. Lo msebenzi ugoba umlenze wakho, kodwa umlinganiselo wamandla kunye noxinzelelo kumqolo wakho awuncinci.

Ukwenza umsebenzo, ulale emhlane wakho ngamadolo akhokile, kwaye wuleze uguqe ngamadolo akho esifubeni sakho. Yibambe ngamadolo ngezandla zakho, kwaye unike i-tug elula. Bamba isikhundla sesibini okanye ezimbini, uze ukhulule amadolo uze ubuyele kwindawo yokuqala.

Lo msebenzi ungenziwa maxesha amaninzi ngemini ukulawula intlungu ebuhlungu emva ephendula ngokufanelekileyo ukuqhubela phambili. Kungenziwa kwakhona ukugcina impilo yomgudu kunye nokukhusela iingxaki ngeentlungu emva kokuba iimpawu zakho zisombulule.

Kaninzi

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Wahlala eLumbar Flexion

Xa ukujika kwe-back back kube lula ngelixa ulele emhlane wakho, unako ukuqhubela phambili ukuhlala i-lumbar flexion. Esikhundleni sokuhlala, ukucima amandla kungongeza enye yamandla emthonjeni wakho, ngaloo ndlela ukwandisa inani lezithuba ezifunyenweyo.

Hlala nje esihlalweni, uze ugobe phambili ngokubanzi. Xa wenza lo msebenzi, ulwaphulo oluya kumqolo wakho lunokwandiswa ngokubamba iingqumbo zakho kwaye unike ityhuphu.

Khumbula ukuqwalasela intlungu yakho xa wenza lo msebenzi. Ukwanda kwentlungu ebuyisela emva kubonisa ukuba ukuqwalaselwa kufuneka kusetyenziswe kwaye kuqhutywe ngalo msebenzi kunokubangela ukwenyuka kwesimo sakho.

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Ukuma kwe-Lumbar Flexion ye-Back Back Yakho

Xa i-lumbar flowxion ekuxoxeni kwaye ekusebenziseni ukuhlala ilula kwaye ingenabuhlungu, kufuneka kuqhutywe umzobo wokuma kwe-lumbar.

Ukuma ngaphantsi kwe-back back is a great practice to maximize your ability to spin. Esikhundleni sokuma, ukuvumba komhlaba kunokongeza into encinci yokwandisa umlinganiselo ongenakho umbane wakho. Yimane nje kwaye uphumele phambili ngokubanzi. Ubambe isibini okanye ezimbini, uze ubuyele kwindawo yokuqala. Phinda phantse amaxesha angama-10.

Kwiindawo ezimileyo zokuhamba, izihlunu zakho ziyakuncitshiswa, kwaye lo msebenzi ungasetyenziswa njengendlela yokuphucula ukulungelelanisa kwakho konke.

Ukuba unentlungu yesifo kwaye ufuna i-lumbar flexion ukukunceda ukulawula iimpawu zakho, kufuneka ulandele ukuqhubela phambili kwe-flexion. Oku kunokunceda ukuqinisekisa ukuba umlenze wakho uhlala uphephile ngelixa uhlakulela ukuhamba kwakho komgudu okanye ukubuyisela ukunyakaza kwesisu emva kokulimala.

Ukutyelela ugqirha okanye ugqirha wenyama ukuze ubone ukuba ukuqhubela phambili kunye ne-lumbar flexion yindlela echanekileyo (kunye nekhuselekile) yokuphucula impilo yakho yonke yomgudu.

> Umthombo:

> McKenzie, R., & May, S. (2003). I-lumbar spine mechanical diagnosis kunye neyeza. (I-2 yesi-., I-Vol One). Waikanae: I-Spinal Publications eNew Zealand

Kaninzi