Umzimba omncinane wokuzivocavoca umva yindlela elula yokuphucula ukuhamba kwakho kunye nokunciphisa intlungu yakho . Kuyinto ekhuselekileyo yokuqhuba ukususela ekubeni ibeka ubuncwane obuncinane kwimva yakho kwaye inokwenziwa xa ilele. I-Lumbar flexion iye yaboniswa ukuba ngumsebenzi osebenzayo we-spinal stenosis, i-spondylolisthesis, kunye neengxaki ezihlangeneyo ze-facet.
Xa Uzokwenza Ukwenziwa Kwe-Low Back Flexion
Kukho amaxesha athile xa i-lumbar flexion ingaba luncedo ukwenza. Abantu abaneemeko ezithile bazuza ngokusesikweni sokuhamba kwe-back-back. Ezi meko ziquka, kodwa azikhawulelwanga:
- I-spinal stenosis , njengenxalenye yenkqubela ye-lumbar flexion
- I-Lumbar spondylolisthesis (ukuthungatha phambili kwe-vertebra enye kwenye)
- Isifo se-disgenerative
Ungaphinda usebenzise umthambo we-back-back back when you are recovering from a lumbar disc or bulging disc njengenxalenye ye- back back exercise in progress for sciatica . Kufuneka uqaphele xa wenza lo msebenzi. Ingqungquthela ye-disc okanye i-herniation ingaba yingozi ngakumbi. Kufuneka ukhangele ugqirha wakho okanye umgulana womzimba ngaphambi kokuba wenze lo msebenzi ukuze uqinisekise ukuba yinto efanelekileyo yokwenza.
Ngubani ongafanele enze i-Lumbar Flexion
Kukho iziganeko ezithile apho ukuhlolwa kwe-back-back back should NOT be done.
Ezi zibandakanya, kodwa azithethi:
- Ukukhishwa kwe-disc acute
- Iintlanzi zoxinzelelo lwe-Vertebral
- Intlungu engaphenduliyo emveni, ebangelwa enye i-lesion njenge-tumbrinal tumor
Ukuba wenza umsebenzi ophantsi we-flexion umzimba kwaye iimpawu zakho ziba nzima, kuyimpawu efanelekileyo yokuba kufuneka umise umsebenzi kwaye ufune iingcebiso ngeengcali.
I-centralization (ukuhamba kwentlungu yomgulane kubonakale kwintlambo, umlenze okanye umlenze emqolo wakho) iimpawu ezenzekayo njengoko usebenzayo lubonisa ukuba uvavanyo lufanelekile ukuba wenze. Ngakolunye uhlangothi, ukuba iimpawu zakho ziba nzima kakhulu kwisithenjwa sakho, umlenze, okanye umlenze njengoko wenza umsebenzi kubonwa ngokuthi "ukukhanya okubomvu." Umsebenzi kufuneka umiswe ngokukhawuleza.
Khumbula, jonga ngogqirha wakho ngaphambi kokuba uqale le, okanye nayiphi na enye, inkqubo yovavanyo.
Indlela yokwenza umSebenzi
Ukuze wenze umsebenzi ophantsi we-flexion exercise, kufuneka ufumane indawo yokulala phantsi wakho. Umhlaba olala kuwo kufuneka uxhasane, kodwa kufuneka uhlale ugcwele ngokwaneleyo ukuba unikezele induduzo. Ukwenza umsebenzi wokubhenqa nge-lumbar ebhedini lakho akukhuthazwa, kodwa kunokukwenziwa ukuba akukho zindlela ezingekho.
- Uxoxe ngomva wakho.
- Gcina zombini ngamadolo kwaye ubeke iinyawo zakho zinyathele phantsi.
- Kancinci ukuzenzele ngamadolo ukuya esifubeni sakho uze uthathe amadolo akho ngezandla zakho. Ukuba uxinzelelo ngamadolo akho lubangela ubuhlungu emadolweni , unokubamba iintamo zakho phantsi kwamadolo akho.
- Gxotha ngobumnene amadolo akho esifuba sakho. Gcina le ndawo iminyaka emi-3.
- Vumela ngokufutshane ukuba amadolo akho anciphise phantsi ukuya kwindawo yokuqala. Iinyawo zakho mazibe ziqhekeza phantsi kunye namadolo akho afaneleke.
- Ukwenza okuphindaphindiweyo kwezi-10.
Khumbula ukuqaphela iimpawu zakho njengoko wenza lo msebenzi. Ukuba iimpawu zakho ziyancipha okanye zenzeke phakathi, yenza zonke izinto eziphindwe kabini. Ukuba iimpawu zakho ziba nzima, kufuneka uyeke kwaye ufune iingcebiso kumsebenzi wezonyango. Ukuqhubeka nokwelula ngokusebenzisa i-lumbar flexion ukuba intlungu yakho iyanda kakhulu ayikho into efanelekileyo.
Umzimba omncinci we-back function ungenziwa maxesha amaninzi ngosuku. Xa intlungu yakho ixhaswe, lo msebenzi ungenziwa rhoqo ngosuku njengenxalenye yenkqubo yokugcina yokugcina.
ILizwi
Ukuba unentlungu ebuhlungu, ukuzivocavoca nokulungiswa kwangemva kwezi zixhobo zakho eziphambili ekubuyiseni umsebenzi oqhelekileyo kunye nomsebenzi.
Umzimba osempilweni we-back-back ungase ube yinxalenye yenkqubo yakho yokusebenza ukukunceda ukuba ubuyele kwimisebenzi eqhelekileyo kwaye usebenze ngokukhawuleza nangokukhuselekileyo. Hlola nge-PT yakho ukuba ubone ukuba i-lumbar flexion yinto efanelekileyo yokusebenzisa imeko yakho.