Ukunqanda iSandi Ukuzivocavoca Ukuxhaswa Kwemva Yentlungu - Kutheni Isebenza

Ngaba wayesazi ukuba ukuthambisa izisipha zakho zesikhumba kunokunceda wakho umva?

Izihlunu ezinomdla ezihlala zihlala zinegunya lokutsala i-pelvis ngaphandle kokulungelelanisa, kwaye ingathintela ngqo umlenze wakho njengokuba wenza.

I-pelvis iyisakhiwo esibalulekileyo xa kuziwa kwimpilo emva. Nantsi indlela:

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Indlela Ukuchonga ii-Hips zakho zisiza i-Pain Down Back Pain

Indlela i-Pelvis ne-Spine idibana ngayo

Umlenze udibene phakathi kwamathambo amabini ase-hip afaka umva we-pelvis. Akunjalo nje kuphela kodwa izihlunu ezinamaqabunga, apho ngamanye amaxesha zifumana unzima kakhulu, zifake kwi-pelvis. Imeko yabo inceda ukucacisa indawo yeplavis, kwaye ngoko ke isimo esingapheliyo somlenze.

Okona kuncinci, ukuxhatshazwa kunye / okanye ukungena kwiimisipha eziwela ngaphaya komlenze kwaye unamathele kwi-pelvis kunokufaka isandla ekungalingani, ngokubhekisele kwindlela enamandla kwaye iguquguquke ngayo iqela ngalinye lomsila ngokumalunga nabanye. Kodwa ukungalingani kwemisipha emagqabini kunye nomgudu kungasenza intlungu, ukunciphisa kunye / okanye iingxaki zengxaki. Inokunyusa inselelo yokuphulukiswa ekubekwe yingozi okanye imeko ekhoyo, umzekelo, i-scoliosis.

Kwaye ukuba sele usenobungozi bentlambo okanye imeko, unokufumanisa ukuba kulula ukuyicaphukisa xa imisipha yakho iqinile.

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Ukuphuhlisa iqhinga lakho lokuSondeza

Ukukhulula izihlunu ezinobungozi obuqhelekileyo yindlela echanekileyo yokunciphisa intlungu emva. Ngenxa yoko, unokucinga ukuba uthatha indlela yokucwangcisa esekelwe apho ukhona khona.

Into enye ukugcina engqondweni njengoko udala isicwangciso sakho esilulekileyo sesisundu (kwaye ukhethe ukuzivocavoca oya kwenzayo) kukuba ngokuqhelekileyo, imisipha eyenza iinqumlo zakho zikwahlula ngokweendawo zazo: Ngaphambili, ngaphandle, ngasemva nangaphakathi. Kwimeko eninzi, indawo ye-muscle inquma uhlobo lokunyakaza oluya kuvelisa.

Ngokomzekelo, izihlunu zakho ze-quadriceps ziqela lezine ezifumaneka phambi kwethanga; elinye lamalungu eqela, i-rectus femoris iyancipha i-hip, ephakamisa umgca wakho ophantsi (intamo, umlenze ophantsi kunye nonyawo) phambili, phambi kwakho. Ngakolunye uhlangothi, izihlunu zakho zintambo zikhona emva kwethanga. Xa bekhontrakthi, bayandisa umgca wezantsi, beza emva kwakho.

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I-Quadriceps I-Hip i-Stsches for Low Rein Relief Relief

Njengoko kuthethwe kwiphepha langaphambili, i-quadriceps yakho ikhona phambi kwethanga. Enye yezihlunu ze-quadriceps, i-rectus femoris, iwela ngapha nangaphambili, oku kuthetha ukuba kuvelisa ukunyakaza kwe-hip.

I-rectus femoris iyingqayizivele kwiintlobo ezininzi zomzimba ngenxa yokuba yinto eyaziwa ngokuba yi-"muscle mix-2". Oku kuthetha ukuba kunye nokuwela kunye nokuchaphazela ukunyakaza kwendibano yakho ye-hip, nayo iyawela kwaye ichaphazele emadolweni. (I-rectus femoris yongeza, ngokuthe ngqo, idolo.)

Ukuziqhelanisa kweli nqaku kuncinci kwisiqephu somlenze wesi sihlunu.

I-Quadriceps Ukuchonga Isenzo

Ukwelula i-quadriceps yakho kwinqumlo, le ngcamango yenzelwe ukwenza intambo ephikisanayo, ukuthi, ukongezwa. Unokwenza ukwandiswa kwenyani ngexesha lokuma, ulele kwicala lakho, uxoke ngokukhohlisa (kwisisu) kunye nokuguqa. Ukwelula okusisiseko kwenziwa kwinqanaba elingenabuhlungu apho unokuziva unomngeni omncinci, kwaye oko kugcinwa ngokuqhubekayo malunga nemizuzwana engama-30 kunokuguqulela ukuphucula okungcono kunye nentlungu engaphantsi.

Qalisa ukululalisa ii-quads zakho ngezi ngcamango: 3 iindlela zokufumana i-Quad Stretch.

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Ukuxhamla kwi-Hstring Hip ukuThola ukuPhuphuma kweNtlungu ephantsi

Njenge-quadriceps, i- hamstrings i-muscle mix-2. Ngokungafani ne-quadriceps, nangona kunjalo, i-hamstrings ihlala ngasemva kwethanga lakho. Bafakela emathanjeni okuhlala, aphethwe ngaphantsi kweeplavis yakho. Xa isivumelwano semisipha yesigxina, isiphumo sokutsalwa kwe-pelvis ngasemva kwethanga, okanye ukuzisa umgca ongaphantsi emva kwakho.

Ngayiphi na indlela, le ntshukumo ibizwa ngokuba "kwandiswa kwe-hip."

Usebenzisa i-hamstrings xa uhamba ugijima, ukhuphuka izitebhisi. Ungayisebenzisa kwakhona kwimidlalo efuna ukuxhamla ngokuqhuma njengebhokisi.

Ngokuqhelekileyo, iintambo ze-hamstrings zibuthakathaka kunokuba i-quadriceps, kodwa xa zinyanzele, oku kunokukhokelela ekuphumeni kweso sikhundla esibizwa ngokuba yi-flat back back.

Iintambo zokuThathisa

Ukwelula isabelo se-hip sakho se-hamstrings, yenza i-hip flyxion movements. Akunandaba ukuba ungumdlali onamava okanye umqali - kunokwakheka kwintambo yonk 'uhlobo lwabantu bonke.

Ngeengcamango ezimbalwa malunga nendlela yokwelula iintsimbi zakho, kubandakanya i-dos and not, uhlole: 7 I-Great Hamstring idibanisa.

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I-External Muscle yangaphandle isetyenziselwa ukuxhaswa kwe-Back Back Pain Relief

Imisipha ngaphandle kwe-hip inceda ukuzinzisa umzimba wakho. Bayadlala indima ebalulekileyo ekuhambeni nasekumi, kunye ne-balance balance of position. Ngenxa yesi sizathu, kubalulekile ukuwagcina ngendlela efanelekileyo yokusebenza.

Ngelixa sisesihloko semisipha ye-hip yangaphandle, makhe siqwalasele ukujikeleza komgudu ngomzuzu. Ungakholelwa ukuba xa ufumene umlenze wakho nge-twist, konke kwenzeka kumva.

Ngomthunzi osebenza kakuhle, oku akunjalo ngokupheleleyo. Amanxiba enobungozi adlala indima ebalulekileyo ngokuguqula indawo ye-pelvic ukuxhasa nokunyusa ukujikeleza. Ukwakhiwa kwabo kuvumela ukuba kuthathwe isinyathelo sokunyakaza, esinokunyusa ukuhamba kwakho kwenkqubela kunye nokugcina umqolo wakho ukhuselekile.

Kodwa ukuba izicathulo zakho zangaphandle zinyanzele, uluhlu lwakho lokujikeleza lunokuthi lugqibe. Esinye isizathu sokuba kutheni isisu sakho sangaphandle sibe yinto efanelekileyo.

Isisundu seNtshukumo yangaphandle

Ukwelula iintsimbi zakho zangaphandle, le ngcamango kukuzisa umlenze ufike emkhatsini womzimba wakho. Ngokuqhelekileyo, oku kuthetha ukuba uya kudlula umda wakho ophantsi ngaphambi komzimba wakho. Uninzi lwezicwangciso , kuquka ukusetyenziswa kwezikhundla ezahlukeneyo kunokukunceda ukuba ufezekiswe ngokulula.

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Umsila wesiHlongo sangaphakathi Ulungelelaniso lwe-Down Back Pain Relief

Imisipha ye-hip yangaphakathi, i-aka groin, okanye i-adductor, imisipha ikunceda ukulinganisela ngelixa umile kwaye udibanisa. Baye basebenze kunye nezihlunu zangaphandle ze-hip ukugcina i-pelvis yakho ilungelelene.

Xa ukuxhatshazwa kwe-adductor okungapheliyo kubangela ukuphosa kwe-pelvic, enokuthi ibhekwe njengenye ye-hip ephezulu kunenye, i-sacroiliac yakho kunye / okanye umva ophantsi ungathinteka.

Yikholwa okanye akunjalo, abaninzi abantu banamathele kwiimfumba zabo ze-groin ngaphandle kokuyiqonda. Mhlawumbi a bazange batyekele le ndawo.

Isithintelo sangaphakathi seNtsundu yokuThathisa isenzo

Ukwelula iintsimbi zakho zangaphakathi , uthathe umlenze owodwa ngaphesheya ngelixa ugcina i-trunk yakho ihleli kwaye ilungelelanise kakuhle.