Njengoko igama libhekisela, isithuba esiphantsi sithuba sokubuyisela emuva ukunciphisa okanye ukunciphisa i-curve evamile kwindawo yakho. Ukuba unolu hlobo lwesithuba, unokufumana ukuba ukuma ixesha elide kunzima.
Unokufumanisa ukuba isithuba sakho esiphansi se-back back posture siqhubela phambili intloko nentamo yakho phambili-oku kunokubangela ukunyamezela kule mimandla, kunye nakwindawo ephezulu nasemagxeni.
I-Flat back back posture kunye nezinye iintlobo zeengxaki zokuhamba (umzekelo, i-lumbar lordosis kunye ne-swayback) ngokuqhelekileyo kubangelwa ukungalingani kwemisipha.
Uxinzelelo oluninzi kwimisipha ethile elawula ukuma nokuhamba kwentsimbi, kwaye ukulula kakhulu kunye / okanye ubuthakathaka kwabanye kubumba iphethini engapheliyo yokunyamezela okuqhubezela phantsi kweeplavis phambili, kunye nomphezulu (osenyameni).
Ukunyanyiswa kwe-pelvic, ngokukhawuleza, kunciphisa ijika eliqhelekileyo le-lordotic kwinqanaba lakho eliphantsi. Kungenxa yokuba, ukuthetha ngokwemvelo, umlenze udibene phakathi kwamathambo amabili asempileni emva koko, ngoko xa i-pelvis ihamba, umqolo ulandela. Kwimeko yesigxina se-back back posture, i-pelvis igxilwe ngasemva, kwaye umgudu, owenzelwa ukukhwela, ubuye wabuyela emva. Oku kuguqulela ekunciphiseni kwindleko yokuhamba phambili, oko kukuthi, unayo i-lordosis encinci kwaye uphaphaza ngakumbi kuloo ndawo.
Kwenzeka ukuba ubone ijika elisezantsi elisezantsi lelihlo. Oku kulungele ukuyenza ngokujonga umzimba ukusuka kumbono ongasecaleni. Eyona nto ibonakala njengomgca ochanekileyo kwindawo ephantsi. Ukuba umntu obujongayo akasenanto ephantsi yokubuya emva, uya kukhangela ijika eliya phambili emzimbeni.
Ngendlela, ijika eliqhelekileyo le-lordotic liyingxenye yendalo yokulungelelanisa umthambo; kukunceda ukulinganisela umzimba wakho njengoko uhlangabezana neemfuno zomzimba kwimisebenzi yakho yemihla ngemihla.
Iimpawu zeMiscle eziza nge-Low Low Back
Izihlunu ezinamahloni zixhomekeke kumzantsi we-pelvis. Ukuqhaqhaqhayisa kuthathwa njengengxube yokwandisa-umsebenzi wabo kukuthatha ithanga lakho emva kwakho, kwaye ukwenza njalo, uncedise ulula phambi kwe-hip.
Kwimeko yesigxina se-back back posture, i-bottom of the pelvis ifakwe kwi-back of the thigh ekubangeni ukuqiniswa okungakumbi kuloo muscle. I-hamstring engapheliyo inegalelo ekutshintsheni okubuyiselwayo kwe-pelvis egalela ekutshitshweni kwekhasi eliqhelekileyo lokubuya emva.
Kanye kunye ne-hamstrings encinci, i-flat back posture idibene nayo inokukhokelela kwinqanaba elincinci elincinane, elisezantsi okanye elincinci emisipha, kunye nezihlunu ze-quadriceps ezibuthathaka.
Ngexesha eliqhelekileyo, kuhle ukuba umva wakho ube nesisu esinamandla, sinokugqithiseleka kwaye singalingani xa unesithuba esiphantsi sokubuya emva. Ukuxhomekeka kwi-posture poor poorly is not the best way to strengthen the abdominal. (Ukwenziwa kwezivivinyo zokuqinisa isisu kuyinto.)
Into onokuyenza
Ukujongana nesithuba esiphantsi sokumva, ukusetyenziswa kunye nokuqiniswa kokusetyenziswa kusetyenziswa.
Mhlawumbi isicwangciso esona sigqwesileyo kukusebenzisa umzivo wokuzivocavoca ukuguqula umzekelo wokungalingani kwemisipha okugcina i-flat back back in place. I-Hamstring kunye ne-ab stret is key in this process.
ISebe lezeMpilo leSizwe e-UK licebisa oku kulandelwayo oku kuqinisa intloko, iintambo, umva, intamo, kunye nezihlunu zegxala elingemuva.
- Iplank
- Umlenze ohlangothini olungumlenze uphakamisa
- Ikhefu lilula
- Uhleli emigqeni kwindawo yokuzivocavoca okanye kwi-pull-ups
- Ukwandiswa kwangaphambili
Kungakhathaliseki ukuba kunjalo, kusetyenziswe iselula esinezintlu, esinezintlu ezingama-30 ngexesha elithile (eliza kube nye okanye kabini imihla ngemihla) liya kuba yindlela ehamba phambili yokubuyisela ukulungelelanisa okufanelekileyo kwimeko yakho yokumisa.
Imithombo:
Kisner, uCarolyn, kunye noColby, uLynn Allen. Ukuzivocavoca ngokwempilo - iziseko kunye nezobugcisa. 4. Philadelphia, Pa: FA Davis Inkampani, 2002.
UKendall, uFlorence Peterson, uMcCreary, u-Elizabeth Kendall, kunye neMpahla, uPatricia Geise. Uvavanyo lweMiscle kunye neSebenzi ngeXesha kunye neNhlungu. Yesithathu. Baltimore, Maryland: Williams & Wilkins, ngo-1983.
INkonzo yezeMpilo yeNational. Iimpazamo eziqhelekileyo zokupasa kunye nokulungisa. I-NHS ukhetha iphepha lewebhu. Ukuhlaziywa kokugqibela: uJan 2016. https://www.nhs.uk/Livewell/Backpain/Pages/back-pain-and-common-posture-mistakes.aspx