UMcKenzie Ukuzivocavoca nge-Back Back Yakho

Ukuba unentlungu ephantsi okanye i- sciatica , unokuba luncedo kwiinkonzo ezinezakhono zengcali yomzimba ukukunceda ukuphatha intlungu yakho nokuphucula ukuhamba kwakho jikelele. I-PT yakho inokumisela ukulungiswa kwangemva kwesikhashana kunye nokuzilolonga okumele ukwenze njengenxalenye yenkqubo yokusetyenziswa ekhaya. Enye inkqubo yoqeqesho olunokuba luncedo kuthiwa yiMcKenzie Method, okanye iMcKenzie.

Abantu abaninzi abaneentlungu ezisezantsi bajwayelene neCheck McKenzie ye-Mechanical Diagnosis kunye noTyirha, kwaye bahlala bebuza ukuba yiiMcKenzie Exercises. Ngokwenene, iMacKenzie yeNdlela yinto ekhethekileyo yokuvavanya kunye nokunyangwa kwonyango kwaye akukho mveliso ekhethekileyo. Kungakhathaliseki, abantu bavame ukuxelelwa ukuba benze imisebenzi kaMcKenzie ngenxa yentlungu yabo okanye i-sciatica.

Kukho iindlela ezimbalwa ezingenziwa ngokusetyenziswa kweMacKenzie Method. Ukuzivocavoca kwenziwa ukwenzela ukukunceda ukulawula ingxaki ebizwa ngokuba yi-lumbar derangement okanye i-lumbar disysction. Ingcali yomzimba oqeqeshwe kuMcKenzie Method ingakunceda ukuba uqikelele ukusetyenziswa okuchanekileyo nokwenza umyalelo ochanekileyo wokukwenza.

Ngaphambi kokuba uzame nayiphi na inkqubo yenkqubo yohlobo lwakho, jonga kunye nodokotela wakho ukuqinisekisa ukuba umsebenzi ukhuselekile ukuba wenze.

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UkuLungiswa okuLungileyo

Ukuqalisa kokuqala kweMcKenzie ngenxa yeentlungu ezibuhlungu emva koko kulala, okanye ulala phantsi kwisisu sakho. Lo msebenzi usetyenziswa ekuphatheni ngokukhawuleza intlungu ebuhlungu okanye i-sciatica.

Ukuze wenze umsebenzi, silale ngesisu sakho kwaye uphumule. Emva kwemizuzu embalwa yokulala ngokuqhekeza, uzame ukuqhubela phambili ukusebenzisa ezimbini, ukulungelelanisa. Ukuba ubuhlungu bukuvimbela ukuba uphume kwiindawo zakho, uphumle usuku okanye ezimbini, uze uzame kwakhona.

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Proven Props

Emva kokuba unako ukulala ngokukhululekile esiswini sakho, unokuzama ukuzisebenzisa. Ukwenza oku, qamba ulala ngesisu sakho kwaye uqhube kwiindawo zakho. Thatha ukuphefumula ezimbalwa kwaye uphumule.

Nangona uqhubekile, qiniseka ukuba uqaphele iimpawu zakho. I-Centralization , okanye ukuhambisa intlungu yakho emthonjeni, luphawu olulungileyo kwaye luphawu lokuba lo msebenzi ochanekileyo kuwe.

Emva kokuba uqhube kwiindawo zakho ezimbalwa imizuzu embalwa, zama ukusetyenziswa kwethathu inombolo: cindezela phezulu.

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Cinezela Ups

Ukunyamezela ukubuyela emva kwakho kufuneka kube yinto yokuzilolonga yakho eyintloko yokuphatha intlungu yakho. Ukwenza umsebenzi, ulale ngesisu sakho kunye nezibonda zakho zibophe kwaye izandla zakho zihlala phantsi phantsi kwamagxa akho.

Gcina umqolo wakho kunye neenqeni zikhululekile, uze usebenzise iingalo zakho ukuze ucinezele umqolo wakho ophezulu kunye namagxa, ufana neyoyinja ye-yoga.

Gcina indawo yokushicilela phezulu imizuzwana emibini, uze ubuyele ngokukhawuleza kwindawo yokuqala. Phinda usebenze ngokuphindaphindiweyo kwezi-10.

Gcina iimpawu zakho zeempawu zokuphambili. Ukuba iimpawu zakho zihambela phambili kwinqanaba lomgudu wakho, lo luphawu olulungileyo kwaye kufuneka uqhubeke ne-press ups.

Ukuba iimpawu zakho azitshintshi okanye ziba nzima xa ucinezela, ungadinga ukuzama ukufakela ngokucoca kwi-hips off-center . Ukwenza oku, qamba ulala esisu sakho kwaye udibanise iinqumlo zakho kwelinye icala kunye neenyawo zakho ukuya kwelinye icala. (Ngokuqhelekileyo, iinqumlo zakho kufuneka zidibanise kude necala lakho elibuhlungu.) Xa iinqumlo zakho zihlehliselwe kwelinye icala, yenza u-press up exercise.

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I-back Back Glide Exercise yeSciatica

Ukuba uye wazama ukunyamezela ngokukhawuleza kwaye unamaqabunga ngaphandle kwendawo ekungekho phuculo kwiimpawu zakho, ungadinga ukwenza uhlangothi lweglide usebenze. Ukwenza lo msebenzi, hlala ujikeleze udonga kunye neenyawo zakho kunye. Kufuneka ube malunga neenyawo ezimbini ukuya eludongeni. Yenza ihlombe lakho elunxwemeni kunye nodonga lwakho kunye nomgca wakho kwi-ribcage yakho.

Beka isandla sakho kwi-pelvis yakho, uze ucinezele ngokunyanzela zakho iinqunqa eludongeni. Umele uzive ngathi i-pelvis yakho iqhuba phantsi kwembambo zakho. Jonga iimpawu zakho zokuphambili njengoko uqhuba ukuphindaphinda kwe-10.

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I-Flexion Rotation Exercise for Pain Back Pain

Ukuba uzame ukushicilela phezulu kwiinqununu kwiziko kunye nendawo yokuma ye-glide yokusebenza kwaye usenayo impawu, unokufuna ukuqhubela phambili kwi-stretch stretation stretch for pain back low. Olu lucalulo lunokwenziwa ukuze uphathe intlungu emva komnye okanye intlungu ehamba emlenzeni wakho.

Ukuze wenze umsebenzi, ulale ngecala lakho (ngokubhekiselele kwicala leyona ntlungu), uguqe ngamadolo. Gweba umlenze wakho osezantsi, kwaye unyawo lwakho oluphezulu phezulu emadolweni akho asezantsi. Kancinci u fi kelele isandla sakho kwihlombe lakho, kwaye ujikeleze umlenze wakho ngokususa ihlombe lakho eliphezulu phezulu ukuya phantsi. Phinda usebenze ngokuphindaphindiweyo kwezi-10.

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Lumbar Extension

Ukuqheliswa kokunyusa kwe-lumbar kwindlela yokusebenza kaMcKenzie enokuyenza naphi na. Isetyenziswe ikakhulu ekukhuseleni iingxaki zangemva zangaphambili xa ubuhlungu bakho bubuhlungu buye busombulula. Ingasetyenziselwa enye indlela yokunyamezela ukuba iimeko zentlalo zingakuvumeli ukuba ulale phantsi kwaye usebenzise umzimba, kodwa kufuneka uwandise umlenze wakho ukulawula intlungu yakho.

Ukwenza umsebenzi wokunyusa umlenze wokuma, hlala kunye neenyawo zakho ububanzi bomda, uze ufake izandla zakho encinci yakho emva. Kancinciza umlenze wakho ngasemva ngokukhawuleza. ubambe isikhundla sokuphela kwemizuzwana embalwa, uze ubuyele kwindawo epheleleyo.

Phinda usebenze ngokuphindaphindiweyo kwezi-10, kwaye uyenze ngexesha lemini naluphi na ixesha uhleli okanye ugoba ixesha elide.

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Ukuzivocavoca kwe-Low Back Flexion

Abantu abaninzi bacinga ukuba uMcKenzie umva emva kokusebenzisa umququzelelo kuphela, okanye ukuguqula emuva. Eminye yemigqaliselo yokubuya kwakho kwakhona iqukethe ukuhamba, okanye ukugoba phambili.

Ukusetyenziswa kwe-Flexion kungasetyenziselwa ukuphathwa kweemeko ezahlukahlukeneyo ngasemva. Ezi ziquka:

• I stenosis
• I-Lumbar i-breathection disysfunction
• I-lumbar derangement eyanciphisa amandla omzimba
• Ngexesha lokubuyiselwa kwesigaba somsebenzi wokunyangwa kwengca

Ukuqala kokuzivocavoca kwi-lumbar bhanya ukuqhutyelwa komsebenzi ukuqhutyelwa kwe-back-back exercise kwi-supine position. Ukuze wenze umsebenzi, silale emhlane wakho ngamadolo akho. Kancinciza ukuguqa ngamadolo akho esifubeni sakho, kwaye ubambe ngezandla zakho. Faka isicelo sokunyamezela ukunyusa ukuguqa kwamadolo, kwaye ubambe isikhundla sesibini okanye ezimbini. Emva koko khukulula amadolo uze ubuyele kwindawo yokuqala.

Phinda usebenze ngokuphindaphindiweyo kwe-back-exercise exercise ekuhambiseni izihlandlo ezili-10.

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Uhlala eLumbar Flexion Exercise

Ukuze uthathe isinyathelo esilandelayo ekuqhutyeni phambili kwe-flexion yakho ye-back-back, kufuneka uqhube umgangatho wokuzivocavoca. Lo msebenzi uqhutywa ngokuhlala esihlalweni. Ncipha ngokukhawuleza uze ufike kumgangatho.

Emva kokuba ugqibezele phambili kwaye ufikelele emgangathweni, bamba amaqhosha akho uze udibanise, unike umqolo wakho onyanzelekileyo. Buyela ngokukhawuleza kwindawo yokuqala. Phinda usebenze ngokuphindaphindiweyo kwe-flexion for 10 repetitions.

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I-Lumbar Flexion emileyo ye-Down Back Pain

Isinyathelo sokugqibela kwiprogram yakho ye-back-back back is lumbar flexion ekumeme, ngothando ngokubhekiselelwe nguRobin McKenzie ngokuthi "Ukuzivocavoca kweNombolo ezisixhenxe." Ukuze wenze umsebenzi, hlala ngamadolo akho malunga nobubanzi befayili, uze uvumele ukugoba phambili ngokubanzi. Gcina indawo yokugqibela yesibini okanye ezimbini, uze ubuyele kwindawo yokuqala. Phinda kathathu.

Gcina ukhumbule ukuba uMcKenzie ukuzenzeka okungekho mva nje akusiyo nje isetyenzisiwe esifanele senziwe njengeqela. Indlela engcono kakhulu yokufumana inzuzo enkulu kwimisebenzi yokufumana umzimba kukufumana umphathiswa oza kuqeqeshwa kuMcKenzie Method ongakwazi ukuvavanya imeko yakho kwaye anike umyalelo ongcono kakhulu kuwe.

ILizwi

Ukuba unentlungu engaphantsi, unokufumana inzuzo ye-McKenzie ye-lumbar spine. Ukuzivocavoca kwenzelwe ukukhawuleza kwaye ngokukhuselekileyo kukunceda ukuphelisa intlungu yakho kwaye uphucule ukukwazi kwakho ukuhamba ngokuqhelekileyo kungenabuhlungu buhlungu okanye i-sciatica.

_Umthombo:

_{McKenzie, R., & Meyi, S. (2003). I-lumbar spine mechanical diagnosis kunye neyeza. (I-2 yesi-., I-Vol One). Waikanae: I-Spinal Publications eNew Zealand}

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