Ukuphuhlisa udidi oluManyeneyo lweMotion kunye ne-Spinal Flexibility
Ukuba ukhe uzive ngathi ulahlekelwa ngenye indlela xa uzama ukulula kwexesha elide - nangona uyazi ukuba ezo zihlunu zinzima kakhulu kwaye wenza yonke imizamo yokuzikhulula - awunabo. Kwabaninzi bethu, ukwelula i-hip, intamo, ithole kunye nezinye izihlunu kuyinkqubo enhle ngqo. Kodwa izihlunu zangemva? Hayi okuninzi. Ezi ziyakwazi ukuqina kangangokuba ziba nzima ukufikelela.
Ukufumana indawo enothabathekileyo yokwelula kwiisisindisi ezincinci kunokuba nzima ukuba awukhethi uvavanyo olufanelekileyo lomsebenzi. Unokwenza unxibelelwano lwezwane ozinzileyo unethemba lokuphucula i-back flexibility. Ewe, ujikeleza umva wakho, othetha ngokuthetha ubeka ezo zihlunu, kodwa ukunyakaza kwezandla ezithintekayo kunokwenzeka ngokukodwa kwiindawo zokunyakaza. Umjikelezo ongemuva uqala ukuba yi-offshoot yeso, kwaye akukhuseleke ngokukodwa, nokuba.
Yilapho i-stretch-to-chest stretch ifika khona. Akunakwenzeka nje ukuba uzive kakuhle kwiimeko ezininzi, kodwa yindlela enhle yokubuyisela ukulungelelanisa kwimisipha yakho ephantsi emva kwemini yokulima okanye umsebenzi wendlu okanye emva komhla kwikhompyutha.
Kodwa ukuloba ngamadolo-kuya-esifubeni kukulungele ukukhululwa kwemisipha yangaphantsi.
Njengoko uluhlu lwesenzo sokunyakaza, ngamanye amazwi, intshukumo eyenza ukuguquguquka kwakho okuhlangeneyo, ukunweba ngamadolo kuya kunceda ukunciphisa ukuqina okunxulumene nomzimba wamagciwane kunye / okanye umthambo wesisu .
Enyanisweni, uluhlu lwesinyanzelo luhlobo olubaluleke kakhulu loluntu kubantu abane-osteoarthritis kwiintsiba zabo, uthi uHagit Rajter, umphathiswa wezonyango kwi-Joint Mobility Centre kwisibhedlele soPhengululo olukhethekileyo eNew York.
"Olu hlobo lomsebenzi lunceda ukwenza utshintsho olulungileyo kwidibeneyo, kunye nokunyuka kwegazi kunye nokuncedisa izondlo zokungena kulo ndawo."
Indlela yokwenza Ukuzivocavoca kwe-Knees-to-Chest
Ukuze ukhuseleko lwakho, qalisa ukwenza intambo yokuguqa ngamadolo kunye nomlenze owodwa kuphela. Ukuba, emva kweentsuku ezimbalwa, uyayenza ngaphandle kwentlungu, mhlawumbi ixesha lokuqhubela phambili ukuphakamisa imilenze yomibini, u-Rajter undixelela.
Ngendlela, ukuba awuqinisekanga ukuba isalathisi esisigxina okanye esisodwa esingagqityiweyo sodolo olukhuselekile sinikezelwe yimeko yakho emva, thintana nomboneleli wakho wezempilo ngaphambi kokuzama oku kulandelayo:
- Uxoxe emhlane wakho kunye namadolo akho entle kunye neenyawo zakho zihlala phantsi. Oku kubizwa ngokuba yi- supine position.
- Mvusa ngenyameko enye iguqa ngokwaneleyo ukuze ukwazi ukuqonda umlenze wakho osezantsi ngezandla zombini. Sungula iminwe yakho phantsi kweedolo.
- Ukuba wenza iinguqulo ezimbini ezinamaqabunga, velisa umlenze omnye uze emva koko. Kuba ukuthatha zombini ngexesha elifanayo kuthatha amandla amaninzi esisu, ukuqala kunye nokulandela ngokukhawuleza kunye nolunye lukhuselekileyo, ngokukodwa kwimingcipheko ekhuselekileyo.
- Njengokuba kukho ingqungquthela engatshatanga, xa uthabatha ngokubini ngexesha elifanayo, sebenzisa iminwe yakho okanye ucacise i-wrists phakathi kwemilenze ephantsi, ngaphantsi kwamadolo.
- Bamba ngobumnene idolo lakho eligubude okanye amadolo entanyeni yakho, usebenzisa izandla zakho.
- Nangona uthabatha, zama ukukhulula imilenze yakho, i-pelvis kunye ne-back back njengoko unakho. Ama-knees-to-chest angcono afinyelela kwiimisipha eziphantsi xa zisetyenziswe.
- Bamba imizuzwana embalwa.
- Buyela umlenze wakho phantsi.
- Phinda ngaphesheya.
- Ngaba ukwelula malunga nama-10 ukuya kuma-15 amaxesha, enye okanye kabini ngosuku okanye njengoko kuyimfuneko.
I-Chain Reaction Stretch
Njengoko kuchaziwe ngasentla, amadolo-esifubeni asebenza kakuhle njengoluhlu olusisiseko, oku kuthetha ukugcina imilenze kunye nokuqhawula njengoko kukhululekile kunokwenzeka. Ukwenza njalo kunokukunceda ufumane ukukhanya kakuhle kwemisipha ngenxa yokuba kuvumela ukuphendulwa kwemvelo ngokusuka kwenzeni ukunyuka ukuya kumzantsi ukuze kwenzeke. Ngamanye amagama, xa ususa ithanga lakho kwisifuba sakho, kufuneka uthathe phantsi kweeplavis yakho phezulu nje. Oku kutsala kuya kuguqulela ukuphakama kude kube kufinyelele kwindawo yakho yomhlaba.
Ukuba unenkathazo yokuphakamisa loo nto kwi-pelvis engaphantsi, unokucinga ukubeka ithawula encinane okanye iphothiweyo ephantsi kwesikhwama sakho ukuze uqalise ngendlela efanelekileyo.
Ngokomxholo we-2017 opapashwe kwiphepha le- Spine , inzululwazi ayisayi kulungelelanisa okanye ingatshintshi izilwanyana ezinobunzima beentlungu eziphantsi. Ngokufanayo, abantu abaninzi bafumanisa ukuba ukukhululwa okuhle kukusetyenziswa kweyonyango xa kukho ingxaki.
> Imithombo:
> Ikotoni, R. kunye no-Anderson, R. I-Clinical Exercise Manual Manual: Umthombo we-ACE yoQeqesho oluPhezulu lwabantu abathile. IBhunga laseMerika ekuSebenziseni. 1999. eSan Diego.
> Ranger, T., et. al. Ngaba ubungakanani kunye nokubunjwa kwezihlunu ze-parasipinal ezihambelana nentlungu ephantsi / ukuhlolwa okucwangcisiweyo. J. Spine J. Julayi 2017. https://www.ncbi.nlm.nih.gov/pubmed/28756299
> I-Intanethi yocingo. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Therapist, Cert. UMcKenzie Therapist, uMtholampilo oPhezulu oPhezulu wezeMpilo, oManyeneyo weZiko lokuThuthuka, Isibhedlele soPhando oluthile, kwisiXeko saseNew York. Septemba 2011.