Ukuqhubela phambili kweeMvavanyo zokuThatha ubuhlungu obuphantsi kwe-Back and Sciatica

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Qala Ukuphatha I-Sciatica Yakho ne-Back Pain

Ukuba unentlungu ephantsi okanye i-sciatica, umbuzo oqhelekileyo unokuba nawo, " Yintoni endiyifanele ndayiphephe , yintoni endiyenzayo, kwaye kufuneka ndiyenze nini?" Kubonakala kunamanqaku enyango yokwaphuka kweentlungu eziphantsi, kunye neendlela ezininzi ezahlukahlukeneyo ezingenziwa ukuze uncede ukuphatha imeko yakho. Olunye uqeqesho luya kunceda ukuqinisa umlenze wakho, ngelixa abanye kukuphucula ukuguquguquka komva wakho.

Ukuba uhanjiswe kwisifo somzimba ngenxa yentlungu yakho, mhlawumbi uya kukufundisa indlela yokufumana nokugcina isimo esifanelekileyo . Inkqubo yokwenza i- slouch overcorrect yindlela elula yokuzifundisa ukuhamba okufunekayo ukugcina ulungelelwaniso olufanelekileyo lomgca

Ingcali yakho yomzimba ingasebenzisa iindlela zokunceda ukunciphisa intlungu yakho. Nangona ezi zivakalelwa kukuba, kufuneka uqaphele; Zininzi zezi zonyango azibonakalwanga ukuba zinciphise kakuhle iintlungu-kwaye zigcine zingekho.

Iingcali zempilo eziqeqeshwe kwiMacKenzie Method ziyingcali xa kuziwa ekuphatheni abantu abaneentlungu ezisezantsi nasemqaleni. Ukuba ungayifumana ingcali eqinisekisiweyo kuMacKenzie Method, mhlawumbi uya kuqhuba uvavanyo olupheleleyo lweengxaki yakho kwaye akufundise ukuzithobela ukuzinyamezela kwaye kunokukunceda ukuba ubuyele kwinqanaba lakho langaphambili lomsebenzi.

Le nkqubo yenkqubo yokusebenza ngokuqhelekileyo isetyenziselwa ukuphatha intlungu ephantsi kunye ne-sciatica, okanye intlungu yomlenze ephuma kumva wakho. Zibhalwe njengenkqubela phambili. Qala kunye nenombolo yokusebenza, kunye nenqubekela phambili njengoko kuyimfuneko ngokuzivocavoca. Akunakudingi ukwenza zonke izivivinyo, kodwa ukuba owokuqala uhluleka ukukunika uncedo olwaneleyo kwintlungu yakho, zama okwesibini, njalo njalo.

Ndingayazi Njani Ukuba Ukuzivocavoca Ngaphantsi Kwe-Eyona Ilungile?

Ukuba ufumana intlungu kwelinye icala lomqolo okanye umlenze wakho, jama uvavanyo lokuqala kwaye uqaphele iimpawu njengoko usebenzisa. Jonga ngokuphambili, okwehla kwintlungu yomlenze okanye intamo kunye nokwanda kwintlungu ephantsi. I-centralization eyenzekayo xa uqhuba umzobo ngumqondiso ocacileyo kwaye ubonisa ukuba uvavanyo oluthile luchanekileyo ukuba uyenze.

Ukuba iimpawu zakho ziba nzima kakhulu, ukungaphumeleli ukugxininisa, okanye ukugxininisa kwincinane, qhubela phambili kwisenzo esilandelayo kuloluhlu. Zama ukusetyenziswa, kwaye ulandele nayiphi na utshintsho kwimpawu zakho. Khumbula intlungu ehamba kufuphi nomgudu wakho umqondiso olungileyo.

Ngaphambi kokuba uqalise nawuphi na umsebenzi owenzela umva wakho, yinto efanelekileyo ukujonga ngogqirha wakho ukuqinisekisa ukuba umsebenzi ukhuselekile ukuba wenze. Umgulana wakho wezonyango wendawo ungakunceda ukuba wenze isigqibo malunga nemisebenzi efanelekileyo yeyona nto.

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UkuLungiswa okuThengisiweyo, iiNkqubo eziCwangcisiweyo, kunye ne-Press Ups

Kwimeko yokuqala ngokukhawuleza kwintlungu ephantsi ye-back back, kufuneka uzame ukuphucula ubuhlungu bokuqala. Thetha kwisisu sakho imizuzu embalwa, uze udibanise iingqamlezo zakho ngomzuzu okanye ezimbini. Jonga iimpawu zakho zokuqala.

Emva kwemizuzu embalwa kwindawo ephakanyisiweyo, zama amacandelo amancinci . Zama ukugcina izikhwepha zakho uze ukhululeke njengoko usebenzisa iingalo zakho ukuze ucinezele umzimba wakho phezulu. Zama ukunyamezela ngokubanzi kunokwenzeka ukuba ubuyisele ijika eliqhelekileyo langaphambili kwimbuyiselo yakho ephantsi. Yithi kuwe, "Ngokuqhubekayo, ngokuqhubekayo, ngokuqhubekayo" njengoko ucinezela. Hambisa umlenze wakho ngokugcwele, intlungu ekhululekile, uluhlu lwezandla. Yenza ukuphindaphinda kwe-10 kwaye ujonge iimpawu zakho.

Ukuba intlungu yakho ayinakugxininisa ngokupheleleyo kunye nomsebenzi wokushicilela, ungadinga ukuqhubela phambili kwisenzo esilandelayo: i-press ups with your hips off center.

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Cinezela ngeziko le-Hips Off

I- press ups with the hips of center is simply press up with your hips is moved to one side or another. Ukwenza oku, hlala kwiindawo zakho kunye nokutshintshe iinqabetho zakho kwelinye icala. Ngokuqhelekileyo, abantu banenzuzo ekuhambeni kwabo emacaleni abo.

Emva kokuba iinqumlo zakho zivuliwe kwelinye icala, yenza ucinezelo phezulu. Ungabona ukuba awukwazi ukucinezela ngokude uyenze ngokushicilela rhoqo, kodwa uzama ukunyanzela ngokukhawuleza. Yenza okuphindaphindiweyo kwe-10 yenkampani yokushicilela uphakamise isikhubekiso sakho kwiziko, kwaye uqaphele intlungu yakho ngokuphambili. Ukuba iimpawu zakho ziyaqhubeka, unokufuna ukuthatha isinyathelo esilandelayo kwinkqubela phambili: i-lumbar side glide ekumi.

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I-Lumbar Side Glide ekumi

Ukuba inkcenkceshela phezulu kwiindawo ezinqamlekileyo iziko lahluleka ukunika uncedo olukhulu okanye ukugxininisa iimpawu zakho, kufuneka uzame u- lumbar side glide exercise .

Lo msebenzi uyenzeka ukuma malunga nonyawo ukusuka eludongeni kunye necala lakho elibuhlungu ngaphandle kwodonga. Gcina ihlombe lakho malunga nodongeni kunye ne-elbow yakho yongena kwiimbambo zakho, kwaye uphuthule ngokukhawuleza i-pelvis yakho phantsi kwe-ribcage yakho.

Yenza okuphindaphindiweyo kwe-10 kwinqanaba le-glide, kwaye ubukele utshintsho kwintlungu yakho. Ukuba intlungu yakho iyaqhubeka okanye ihluleka ukugxininisa, zama umsebenziselo olandelayo: i-lumbar rotation stretation stretch.

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I-Lumbar Flexion Rotation Stretch

Ukwakheka kwe-rotation stretch iqalwa ngokulala kwelinye icala. Ngokuqhelekileyo, icala lakho elibuhlungu lihla etafileni. Gweba umlenze wakho ongaphantsi, uze ulandele umlenze wakho ophezulu emva kwedolo lakho eliphantsi.

Finyelela isandla sakho esiphakamise phezulu kwiphepha lakho eliphezulu, ujikeleze umlenze wakho ukuze ihlombe lakho eliphezulu liye libuyele ngasemzantsi. Yibambe le ndawo yesibini okanye ezimbini, uze ubuyele kwindawo yokuqala. Phinda ukuphindaphinda oku-10, kwaye phawula nayiphi na utshintsho kwimpawu zakho.

Usaphila ngeempawu? Unokufuna ukuzama ukuqhubela phambili ukuhamba kwe - lumbar . Khangela isinyathelo sokugqibela kule nkqubo ufunde indlela yokuqalisa ngalo.

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Lumbar Flexion

Ukwehliswa kwe-lumbar stretxion kuyenziwa ngokulala nje emhlane wakho kunye namadolo athelekileyo. Kancinci ukuzenzela ngamadolo e-esifubeni sakho, uqonde phantsi kwamadolo akho ngezandla zombini. Oku kuvula imingxuma kwicala ngalinye lomqolo wakho, ukunika iingxaki zakho igumbi elincinane.

Nika idolo elincinci emadolweni ukuze unwebe umva wakho, kwaye ubambe esi sikhundla kwisibini okanye ezimbini. Emva koko, khululwa kancane kancane. Yenza amadolo kwisifuba solule ukuphindaphinda kwe-10 kwaye ujonge ngokuthe ngqo nayiphi na utshintsho kwimpawu zakho.

ILizwi

Ukuba unentlungu ebuhlungu, ukujonga ngogqirha wakho xa ubuhlungu buhlungu bubuhlungu buhlala bubona bulumko. Ukusebenza nomgulana wakho wenyama ukuze ufunde ukuba yeyiphi intsebenzo yokuqhubela phambili isilungele ukuba imeko yakho inokukunceda ukuba uphewule ngokukhawuleza intlungu yakho kwaye ubuyele kwimisebenzi yakho eqhelekileyo.