Ukuzivocavoca
Ukunyanzeliswa kwepelvic kuvame ukucetyiswa ukuba kuphuhliswe inkxaso ye-back back, imisipha yomzimba kunye nama-sacroiliac joints.
Xa uqala uqalise inkqubo yozinzo, umphathiswa wakho womzimba okanye umqeqeshi womntu siqu unokukunika ngokugqithiseleyo nge-pelvic yokusebenzisa izinto ezahlukeneyo okanye enye. Yikholwa okanye cha, ininzi yentamo kunye nemeko yokulungelelanisa imvelaphi iqalisa, okanye iyakuthonyelwa yiyo, isikhundla se-pelvis, eyenza i-pelvic incinci isebenzise isithako esisisiseko kwiprogram yokuphucula i-posture, ngokunjalo.
Ucwaningo olwenziwa ngo-2017 olupapashwe kwiNcwadi ye-Exercise Rehabilitation yaboniswa ukuba i-adolescents nge-scoliosis yakwazi ukunciphisa i-angle yayo ye-Cobb (umlinganiselo obalulekileyo wendlela ecaleni kumgca wecala onayo kwimeko ye-scoliosis) kakhulu emva kweeveki ezili-12 zenkqubo ezinzileyo yokuzinzisa . Inkqubo yabo yayiquka iintsimbi zeplavic kunye nezinye izinto eziqhelekileyo zokuhamba njengolu hlobo:
- Ikamela-ikamela yega yoga
- Isiseko se-trunk curl (aka, i-crunch)
- Ibhuloho ye-Hip kunye nokongezwa kwamadolo okuchanekileyo kwongezwe xa i-trunk isemazulwini
- Ukuphakamisa umlenze wesigxina (isenzo sokuzilolonga, ngoko ke ukuba unobuthakathaka kwi-abs kwaye ufuna ukuzama le nkqubo, qalisa mhlawumbi ngokuphakamisa umlenze owodwa okanye ngamadolo amabini anama-90 degrees)
- Supermans
- Ingalo / umlenze uphakamisa
- Inja-nja ingalo nomlenze uphakamisa
- Ukuhamba ngesandla
Kodwa konke kwaqala ngokusetyenziswa kweplavic.
I-Pelvic Extension Exercise - Iimpawu zeNdawo
Iipelvic tilts zinokwenziwa kwiindawo ezininzi ezahlukahlukeneyo, kubandakanywa i-supine (elele emhlane wakho ngamadolo akhokile,) eselungileyo (elele esiswini sakho,) nakwiindawo zonke ezine-4s, apho uxhaswa ngezandla zombini kunye namadolo kunye umlenze wakho ufana nomgangatho.
Izandla kunye namadolo enokuzikhethela ukuba uyakhulelwa.
Ukwenza i-pelvic tilts kwisikhundla se-supine yinkalo encinci kunabo bonke, okwenza kube yindlela eyahlukileyo yokuqala kwabaqalayo kunye nabantu abajongene nosizi; xa uyenziwa ngelixa uhambele umva wakho odongeni, iintsimbi ze-pelvic ziba nzima nakakhulu.
La manqaku achaza umqalayo, kunye neyona ndlela ephakamileyo ngokuphambene nodonga lwe-pelvic.
Imiyalelo ye-Pelvic Extension Exercise ( Supine and Standing)
- Isikhundla sokuqala. Ulale phantsi uze uguqe ngamadolo kunye neenyawo zisezantsi.
- Ukuze uphendule i-version ephakamileyo, yima eludongeni.
- Amalungu omzimba alandelayo kufuneka achukumise umgangatho okanye udonga:
- ngaphantsi kweenyawo phantsi (abaqalayo)
- emva kweesithende ngokubhekiselele eludongeni (phambili)
- ngasemva
- phakathi / phezulu nangamahlombe
- emva kwentloko
- Gcina indawo phakathi komgangatho (okanye udonga) kunye nomqolo wakho ophantsi, kunye nentamo yakho kunye nomgangatho okanye udonga.
- Khangela ukujonga ukuba unokwenza isilayidi sakho isandla phakathi kwe-back back and floor or wall. Ukuba kunjalo, ngoko ke, ulungele ukuya!
- Ukuba akunjalo, zama ukubeka kwakhona i-pelvis yakho ukwenzela ukuba kukho isikhala phakathi kwe-back back and floor.
- Inhale.
- Qalisa intshukumo ye-pelvic ntshukumo njengoko uphuma. Xa uvumela ukuphefumula kwakho, isisu sakho sifanele sifike ngasemva kwakho. (Oku kwenzeka ngokwemvelo ngethuba lokuphefumula.) I-pelvic esebenzayo eyenza i-muscle izakusebenzisa le nto njengemilinganiselo. Qhubeka ungena, kwaye vumela ukuba ugxilise phantsi kweeplavis yakho. Oku kuya kubangela ukuba umva wakho ophantsi unwebe ngokulula kwaye ufikelele okanye uthinte ngokwenene umgangatho okanye udonga.
- Bhoxisa ukuba ubuye uqale .Chaphaza umlenze kunye neentsimbi ukuba ubuyele kwindawo yazo yokuqala xa uhamba kwakhona. Qaphela ukuba ukuhamba kweli nqanaba kuthatha umsebenzi omncinci wesicathulo kunokuba kuqhutywe phambili ukubuyisela phantsi kwakho phantsi okanye udonga.
- Qaphela indlela owenza ngayo le ntshukumo ngempumelelo .Cinga enye okanye ezimbini iiplvic tilts ukufumana ukuxhoma kwayo. Emva koko yenza enye ukujonga izinga lakho lokukhupha. Ukuba usebenzisa ubunzima obukhulu bemisipha, zama ukukhulula kuloo nto. Ungakhathazeki ngokugqiba ukuhamba. Uyakwazi ukwenza oko nangemva kokuba ukhululekile.
- Ngokukodwa, jonga ukuxhamla kwiindawo zakho ezinamaqabunga .Izixhumo ze- hip zikhona kwindawo apho imilenze ixhuma ngokujulile kwi-pelvis (kwiphakheji yokunyathela, efumaneka phezulu kwithambo lakho lesangqa, kumacala omabhokhwe. ) Ngenxa yokuba sifuna ukusebenza izibilini kulo mzekelo, zama ukukhulula nayiphi na ingxaki onokuyijonga kwiimisipha eziwela ezihlanganisweni ze-hip (i-quadriceps). Xa wenza i-pelvic incinci, zama ukukrazula i-pelvis kwiisisu zomzimba, kunokuba uphonsele kwi-butt.
> Umthombo:
> Kwang-Jun, K. et. al. Iimpembelelo zee-12-veki zenkqubo yokuzinza okuzinzileyo kwi-Cobb angle kunye ne-lumbar amandla omzimba wabantwana abaselula kunye ne-scooposis ye-idopathic. J Exerc Rehabili. Epreli 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412502/