I-Flexion Rotation Exercise for Pain Back Pain

Iintlungu ezibuhlungu ezisezantsi ziyingxaki eziqhelekileyo, kwaye zichaphazela malunga nama-85% abantu ngexesha elinye. Kukho unyango oluninzi lweentlungu eziphantsi kunye nezinto ezininzi omele uziphephe ukwenza xa unentlungu ephantsi . Ukuzivocavoca kuye kwafakazelwa ukuba yinkqubo yokuzinyamekela ngokufanelekileyo kubantu abaninzi abanentlungu ephantsi, i-sciatica, okanye ezinye iimpawu ezivela kumqolo ophantsi .

Umsebenzi wokujikeleza kwesikhumba yindlela elula yokuyenza xa unentlungu. Isetyenziselwa kakhulu kunyango lweentlungu ezibuhlungu ezifumaneka kwicala elinye. Ukuba unentlungu ecaleni lomqolo wakho, kumagqabi akho, okanye phantsi komlenze owodwa, lo msebenzi ungabangela uncedo olukhulu.

Ulwaphulo lwengqondo lomzimba uRobin McKenzie obizwa ngokuba yi-rotation ukujikeleza ukusebenzisa i-dollar yezigidi. Ngoba? Mhlawumbi ngenxa yokuba inceda abantu abaninzi, ngoko ke kuyimfuneko ebalulekileyo ukugcina kwisixhobo sakho sokwenza unyango. Okanye mhlawumbi uvakalelwa kukuba yipropirkrithi yenzele izigulane ezaneleyo, uza kwenza iidola ezigidi.

Khumbula, kukusoloko ukulungele ukujonga ngogqirha wakho okanye umphathiswa wezonyango ngaphambi kokuqala nayiphi na inkqubo yoqeqesho. Ngamanye amaxesha, izifundo ezilula zokuxilonga ezifana ne-x-ray ziyimfuneko phambi kokuba uphathe imeko yakho.

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Ukuqala ukuQuquza kweFlexion Rotation

Ngethuba uqhuba umsebenzi wokujikeleza kwesikhumba, qaphela iimpawu zakho. Ukuba intlungu yakho okanye intlungu yomlenze ishukumisela kwisigodlo sakho, esibizwa ngokuba yi- centralisation , ke lo ngumqondiso obonakalisiweyo kwaye ubonisa ukuba unokuthi uqhubeke nokusebenza. Ukuba intlungu yakho isuka emthonjeni wakho, thintela umsebenzi ngokukhawuleza.

Ukuqalisa umsebenzi wokujikeleza kwesikhumba, ulale ngecala lakho. Ngokuqhelekileyo, kufuneka ulale ecaleni elibuhlungu. Ngokomzekelo, ukuba unesiva esilungile ngasemva kunye nentlungu yesangqa, lala ngakwesokudla sakho. Gcina umlenze wakho ophantsi uze ugobe ngokukhawuleza idolo lakho eliphezulu. Emva koko phaya unyawo lwakho oluphezulu emva komlenze wakho osezantsi.

Ukuba intlungu yakho inzima kakhulu ukuvumela ukuba ulale ngecala lakho, zama ezinye ezisezantsi ezisezantsi emva kokuba uzame ukujikeleza kwe-flexion.

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Inyathelo lesibini ye-Flexion Rotation Exercise for Pain Back Pain

Emva kokuba uguqe idolo lakho eliphezulu uze ugobe unyawo lwakho ngasemva komlenze wakho osezantsi, qhawula idolo ngesandla sakho. Ukuba ulala kwicala lakho lokunene, umzekelo, isandla sakho sokunene siya kubamba idolo lakho lasekhohlo.

Beka ingalo yakho ephezulu emoyeni uze uthinte iqhosha lakho eliphezulu. Isandla sakho sengalo engaphezulu kufuneka sibe nje emva kwentamo yakho. Ukuba intlungu yexinzelelo okanye ukungabikho kokuguquguquka kwiphepha lakho kukuthintela ukuba ufikelele emagxeni akho, vele ufake isandla sakho kwicala lentloko yakho. Yenza okusemandleni akho.

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Isinyathelo sesithathu se-Flexion Rotation Exercise for Pain Back Pain

Emva kokuba isandla sakho esiphakamileyo siphezu kwiphepha lakho eliphezulu, phinda ujikeleze umzimba wakho phezulu. Indlela efanelekileyo yokwenza oku kukuzama ukuchukumisa iqhosha lakho eliphezulu phezulu. Ingalo yakho ephezulu kufuneka ihambe kunye nehlombe lakho kunye nomlenze wakho ophezulu kufuneka uhlale ugobile kwaye ugxilwe emva kwedolo lakho eliphansi. Gcina indawo ejikelezayo kwisibini okanye ezimbini imizuzwana.

Zama ukujikeleza ngokukhawuleza kude kube lula ukunqamla okulula kumqolo wakho osezantsi. Ukuba lo msebenzi uyancipha okanye usuphelisa umva wakho omncinane, intlungu, okanye intlungu yomlenze, qhubeka uhamba ngokukhawuleza ungene kwi-rotation stretched about 10 times, ubambe iqhosha ngalinye ukuya kwimizuzu emibini.

Enyanisweni, ukuba lolu lucalulo lubangela ukuba iimpawu zakho zenzeke ngakumbi, kufuneka unqume ngokukhawuleza kwaye uqhagamshelane nogqirha wakho okanye umphathiswa wenyama ukuze uqinisekise ukuba wenza kakuhle. Nangona usebenzo lunokuba luncedo kakhulu kunyango oluphantsi, ngamanye amaxesha ingxaki yakho inokuba nzima kakhulu, kwaye unokufuna unyango olongezelelekileyo olunjengamagciwane okanye utyando oluphantsi.

Ukwelula kwendwangu yokujikeleza kwesikhumba kufuneka kwenziwe okungenani kathathu ngosuku, kwaye kunokufuna ukuba kwenziwe rhoqo rhoqo kwiimeko ezinzima zentlungu ephantsi. Ngethuba nje lo msebenzi unceda ukunciphisa okanye ukuphelisa intlungu yakho, qhubeka uwenza. Ukuba iimpawu zakho ziqhubeka ngaphezu kweveki okanye ezimbini, ukutyelela ugqirha wakho kufuneka.

Iingcamango Zokuvala

Ubunzima beentlungu ezingaphantsi kungabangela ukulahleka okukhulu komsebenzi kwaye kunokunciphisa amandla akho okusebenza okanye ujonge ukuzonwabisa okuqhelekileyo. Ukuzivocavoca okufana nokhenketho lwe-rotation stretch kungakunceda ukunikezela isicwangciso sokuzinakekela ukuze uphathe ingxaki yakho. Ngokubandakanya izivivinyo kwimisebenzi yakho yemihla ngemihla kwaye ngokugcina isimo esifanelekileyo sakho semva, unokukwazi ukukhusela iipasodes ezizayo zentlungu.