I-Yoga inkxaso yeBridge eBose for Pain Back

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Iinzuzo zeBridge Bridge Pose

I-yoga isekela ibhulorho yonke inokunceda ukukhulula intlungu yakho yangaphantsi. Nazi iimbalwa ezimbalwa zeenzuzo:

• Ngokubeka phambi kwamathanga akho kwinqanaba, lingatshintsha ukulinganisela phakathi kwamandla kunye nokuguquguquka kwemisipha yakho.
• Ukuthabatha inqatha yakho emoyeni kungabonisa / ukuqhubela phambili ngokuhambelana, ukufundiswa kwemfundo kunye nolawulo oluphambili.
  • Kuthatha umngeni we-pelvic kwi-space, ukunika iingcambu zentsholongwane ezitsha ukulungisa ngesandla kunye nokwelula .
  • I-bridge exhaswayo inokutshabalalisa okanye yomeleza iimbilini ezisemqoka zokulawula ukunyuka kweplavic.
  • Ikhuthaza isimo esifanelekileyo se-pelvis, esenza kwakhona izihlunu zesikhokelo somsebenzi wokwelapha ovelisayo.)
• Esi sikhundla sinokukunceda ukuqinisa imisipha ephantsi.

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I-Bridge Bridge kunye ne-Back Pain

Xa uhlaziya umonakalo, kukulungele ukusebenza kwisimo esinika uncedo olukhulu lweempawu. Emva kokuba uzinzile kwibhodlo exhaswayo, thabatha umzuzu ukuqaphela ukuba kukho naziphi iimpawu zakho. Ukuba kunjalo, yeka iseshoni uze ubuze ugqirha wakho ukuba ifowuni ifanelekile imeko yakho ethile. Ukuba awuqapheli iimpawu, okanye xa ufumana okulungileyo kumboneleli wakho wezempilo, zama kwakhona.

I-Bridge Bridge kunye ne-Pain Back Pain

Iingcali zincoma umsebenzi oguqulwayo emva kokulimala okuphantsi kokubuya. Ukuba unentlungu ebuhlungu okanye i-flare-up, mhlawumbi ungcono ukulinda de iqendu liphelile, ngaphambi kokuba uthathe ibhulo exhaswayo. Oko kwathiwa, ukuba isikhundla senza ukuba umva wakho uzive ungcono, kusenokuba yindlela yokuhlala usebenza ngaphandle kwezinto ezingaphezulu. Xoxa ngalokhu nogqirha wakho okanye umphathiswa wenyama xa ungaqinisekanga.

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Ukufudumala Nge-Piltvic

Ukufudumala kwi-bridge exhaswayo kunye ne-pelvic. Oku kukunyanzela ngenyameko imisipha ye-back back and pelvis.

Njengoko uhamba, hlonipha umda weentlungu zakho ukuphepha ukunzima nayiphi nayiphi inkxwaleko okanye intlungu onokuyenza. Ukuba ummandla uphazamisekile, mhlawumbi kulungele ukuyeka iseshoni kwaye uyayinyamekela.

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Ukuziva Uxhaswe - Umntu onentlungu Ebuyayo Ufana noMqala

I-Yoga Expert malunga no-Ann, u-Ann Pizer unombhalo obhaliweyo kunye nomfanekiso ocacileyo malunga nendlela yokwenza ibhulorho exhaswayo. Ngaloo ndlela, unikezela iinguqu ezi-2: Uqala kwaye uphambili.

Ingqungquthela yomqalo, kunye nebhokisi phantsi kwe-sacrum, yinto efanelekileyo ngakumbi xa unenkinga yangemva. Oku kuba kunika inkxaso eyongeziweyo kwiindawo ezimele okanye ezikhuselekileyo, ezinokunciphisa ithuba lokulimala kwakhona.

Ukubekwa kwebloko phantsi kwe-sacrum yakho kufuneka kube njalo ukuba umnxibelelwano kumqolo ude. Lo ngumcimbi wokubekwa kwebhloko ngokumalunga ne- sacrum , i- coccyx kunye ne-back back - akusiyo umzamo we-muscular. I-sacrum kufuneka inikwe kuqala kuqala; ibhloko ayifanele ibe yinto ephantsi okanye ephakamileyo kangangokuthi uninzi lwexhaswa lunikezelwa kwi-coccyx okanye iphantsi kwe-backy and only a little to the sacrum.

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I-Hip, i-core, ne-Back Muscles Inzuzo kwi-Bridge Bridge

Kwi-bridge ye-pelvic exhaswayo, i-core, isisu, isisu kunye ne-hamstring muscle isebenza kwikhonsathi ukuzisa nokugcina umzimba ophantsi emoyeni. Yinkqubo edibeneyo, eninzi iingcali ezikholelwa ukuba yindlela efanelekileyo yokusebenza, ukuyisebenzisa nokuqinisa ingundoqo yakho.

Uphando olwenziwa ngo-2006 olupapashwe kwiphepha le- BMC Musculoskeletal Disorders lubonise ukuba ukuzithobela izibilini kubeka imisipha ye - oblique esiswini ukuze kulungiswe izikhundla ezingezangezelele.

I-obliques inceda ukuseka nokugcina ulungelelwaniso oluphambili lwentsimbi kunye ne-back back. Oku kubalulekile xa ucinga ukuba ibhuloho isusa ummandla oxhasayo ukusuka ngaphantsi kwe-pelvis. Ibhuloho exhaswayo idibanisa utshintsho xa ibhloko libeka phantsi kwe-sacrum.

_Imithombo:

_{Cairns, Mindy C. PhD, MMACP, MCSP, MSc (Manip Ther) *; I-Foster, uNadine E. DPhil, BSc (iiHons), i-MCSP, i-PGCE +; Wright, Chris BSc, AFIMA, FSS ++. Uvavanyo oluLungeleleneyo oluLungeleleneyo lweSiginal Stinal Stabilization Exercises and Physiotherapy for Pain Low Back Pain. Ngomhla ka-2006 ngo-Septemba 1.}

_{Kisner, uCarolyn, MSPT kunye noColby, uLynn Allen, i-MSPT yokuSebenziseka kweZiseko kunye neMicrosoft. Wesi-4. 2002. I-FA Davis Inkampani. Philadelphia, PA.}

_{Martuscello, J., et. al. Ukuphononongwa ngokuchanekileyo komsebenzi osisiseko somzimba ngexesha lokuzivocavoca umzimba. I-Power Force Cond Res. Juni 2013. Kufumaneka: Matshi 2016. http://www.ncbi.nlm.nih.gov/pubmed/23542879}

_{Stevens VK, Bouche KG, Mahieu NN, Coorevits PL, Vanderstraeten GG, Danneels, LA. I-Trunk muscle umsebenzi kwizifundo ezinempilo ngexesha lokubhinqa ukuzinzisa ukuqhuma kwe-BMC iMisculoskeletal Disor Sept 20 2006}