Ubuhlungu kumqolo ongaphantsi, owaziwa ngokuba yintlungu ephantsi, ngamanye amaxesha inokwandisa emilenzeni nasezinyaweni, okubangela i-lumbosciatica. Le pathology ikwindawo yesibini phakathi kwezifo ze-musculoskeletal, emva kwe-osteoarthritis, kwaye yenye yezona zinto zibangela ukukhubazeka kunye nokungahambi emsebenzini. Ngenxa yoko, ibeka umthwalo obalulekileyo wezoqoqosho kwaye ichaphazela kakubi umgangatho wobomi babo bachaphazelekayo. Ngenxa yoko, kukho ezininzi imithambo yokuthintela iintlungu ezisezantsi.
Kule nqaku siza kukuxelela ukuba zeziphi iindlela zokuzivocavoca eziphambili zokuthintela intlungu ephantsi kunye nendlela yokwenza ngayo.
Ukuzivocavoca ukukhusela iintlungu ezisezantsi
Ukuze ugweme ukubandezeleka kweentlungu ezisezantsi, eyona ndlela isebenzayo esinokuyithatha kukwenza ukuzivocavoca okujoliswe kule ndawo, kugxininise ngokukodwa ekomelezeni imisipha yomqolo osezantsi. Kucetyiswa kakhulu ukubandakanya i-asanas, okanye i-yoga postures, njengoko zinceda ithoni yezihlunu ngaphandle kokubeka uxinzelelo olugqithisileyo okanye umthwalo kubo. Ukongezelela, kukho ukulula okukhethekileyo okwenzelwe ukukhulula iintlungu ezisezantsi. Kwiimeko apho intlungu sele ikhona, amabhanti e-lumbar angasetyenziselwa ukubonelela ngenkxaso kunye nokuzinza kwindawo echaphazelekayo yomzimba.
Ukwenza imithambo ethile kunokunceda ukukhulula iintlungu ezisezantsi kunye nokuphucula amandla emisipha yakho yangasemva. Makhe sibone ukuba yeyiphi imithambo efanelekileyo yokuthintela iintlungu ezisezantsi.
Iplanga ye-asymmetric
Nangona inokuba ngumceli mngeni, lo msebenzi ujolise ekudambiseni iintlungu ezisezantsi ungqineke usebenza kakhulu ekomelezeni izihlunu zakho zomqolo.
- Ngena kwindawo eqhelekileyo, uzixhase kuphela ngeengalo zakho neebhola zeenyawo zakho. Iingalo zakho kufuneka zenze i-angle echanekileyo, zihamba kwinqanaba lamagxa.
- Gcina ukuma okufanelekileyo ngokuthoba ngobunono amagxa akho emhlabeni kwaye uphephe ukutshona. Ukuphucula ukuzinza ngokuvula imisipha yemilenze kunye ne-glutes.
- Gcina ukulungelelaniswa okufanelekileyo ngokuqinisekisa ukuba izinqe kunye namagxa akho ahambelanayo, udala i-posture eqhubekayo, ixesha elide. Thatha ikhefu elifutshane imizuzwana emi-5 phambi kokuphinda umthambo.
Icala leplanga
Ukudityaniswa kwe-a ukwahluka komsebenzi weplanga akujongi kuphela kumqolo ongezantsi, kodwa ikwabandakanya ngokufanelekileyo kwaye yomeleza izihlunu zesisu, i-glutes, izinqe kunye nabaxhwili.
- Ngena kwindawo yeplanga esecaleni ngokubeka unyawo olunye emgangathweni kunye nolunye unyawo phezulu okanye kancinci ngaphambili. Yandisa ingalo yakho kwisilingi kwaye uphakamisele intloko yakho esibhakabhakeni. Bamba le ndawo malunga nemizuzwana engama-20 ngaphambi kokuba uzithobe ngobunono ezantsi, uqinisekise ukuba undoqo wakho uhlala womelele kwaye uzinzile.
- Ukugcina ibhalansi, yenza umsebenzi ofanayo kumlenze ochaseneyo ngelixa uxhomekeke kwingalo ehambelanayo.
ukuma kwentethe
Yiyoga pose ebandakanya ukulala ngobuso phantsi kwaye uphakamise imilenze yakho kunye nomzimba ongaphezulu emhlabeni. Ekuqaleni, ungasifumana esi sikhundla singumngeni omncinci xa uqala ukuzama, kodwa Ngokuziqhelanisa rhoqo, uya kukufumanisa kulula ukuphakamisa iingalo nemilenze yakho. Lo mthambo wokuzolula uluncedo kakhulu ekudambiseni iintlungu ezisezantsi njengoko kukuvumela ukuba wandise izihlunu kuwo wonke umzimba wakho.
- Ngena kwindawo ethathiweyo, iingalo zakho zolulelwe emacaleni. Phefumla ngokunzulu kwaye xa uphefumla, phakamisa intloko, isifuba kunye nemilenze phantsi emgangathweni. Ngaxeshanye, phakamisa iingalo zakho kwi-mat, ushiye indawo yakho yesisu kuphela idibene nomphezulu. Yandisa iingalo zakho kunye nemilenze ukuya phezulu, ngelixa usebenzisa i-glutes yakho kwaye usebenze imisipha yomzimba wakho wonke.
- Bamba indawo kwisithuba semizuzwana engama-30, ulandelwa kukuphumla okufutshane kwemizuzwana emi-5, uze uqhubeke nokuphinda umthambo.
Ukugqithisela kuphakamisa
Umthambo onenzuzo ukomeleza imisipha yangasemva kunye nokunciphisa iintlungu ezisezantsi zibandakanya ukuphakamisa iingalo kunye nemilenze ngaxeshanye. Nangona ekuqaleni kunzima ngenxa yesidingo sokulungelelaniswa, lo msebenzi wolula ngokufanelekileyo zonke iindawo zomva.
- Ngena kwindawo yokuguqa ngezandla zakho kunye namadolo phantsi. Qinisekisa ukuba amahlombe akho angaphezulu kwezandla zakho, akukho ngaphambili okanye ngasemva, kwaye umlenze wakho uhambelana namadolo akho ukuseka isiseko esizinzile.
- Ukuqala, yandisa ingalo yakho yasekunene kwaye kwangaxeshanye wolule umlenze wakho wasekhohlo phambili. Gcina intloko yakho ihambelana nomgca othe tye wengalo yakhe, njengokungathi uzama ukwandisa intamo yakho kunokuba uyivumele iwe phantsi. Ngomceli mngeni owongezelelweyo, faka ibhanti e-elastic ejikeleze imilenze yakho ukuqinisa ukuxhathisa kunye nobunzima bomsebenzi.
- Yenza umthambo ngokutshintshana phakathi kwezandla nemilenze, uze uphinde inkqubo. Thatha ikhefu kwaye ugqibezele iiseti ezintathu zokuphindaphinda ezilishumi.
igciwane elifile
Ngokwenza lo msebenzi ujolise kwiintlungu ezisezantsi, abantu banokomeleza ngokufanelekileyo izihlunu zabo ezingundoqo, ezithi ke zona zibonelele ngezibonelelo ezininzi, indlela yokunciphisa ukungahambi kakuhle kwingingqi ye-lumbar kunye nokukhusela intlungu ezayo.
Ukuphucula ubunzima balo msebenzi, zibeke kwi-roller ye-foam engaphantsi kancinane komqolo wakho ngelixa ulele ngomqolo wakho imilenze yomibini iphakanyisiwe kwaye amadolo akho agobile kwi-angle ye-90-degree.
- Phakamisa iingalo zakho phezulu kwinqanaba lamagxa, uziphakamise phezulu. Qinisekisa ukuba umqolo wakho uhlala kwindawo engathathi hlangothi, ugcine uqhagamshelwano nomhlaba ngaphandle kwe-arching. Yehlisa amagxa akho ukuya emgangathweni.
- Nciphisa umlenze wakho wasekunene emhlabeni njengoko uyisa phambili, kwaye kwangaxeshanye unciphise ingalo yakho yasekhohlo ukuya emhlabeni emva kwentloko yakho njengoko uyisa phezulu. Gcina ukulungelelaniswa kwedolo lakho lasekhohlo phezu kwe-hip yakho kunye nesandla sakho sokunene phezu kwegxalaba lakho.
- Emva kokuphumla okomzuzwana, buyisela umlenze wakho wasekunene kunye nengalo yasekhohlo kwiindawo zabo zokuqala. Qhubeka wenze umthambo kwakhona, kodwa ngeli xesha ngecala elichaseneyo, utshintshana phakathi kwemilenze.
ukuma kwe-sphinx
Kukuhamba kweyoga okubandakanya ukulala ngobuso phantsi kwaye uphakamise isifuba sakho emhlabeni ngelixa uxhasa umzimba wakho ongasentla ngeengalo zakho. Kubantu aba amava entlungu emva, lo msebenzi uyacetyiswa, njengoko unenjongo ezimbini zokuthintela kunye nokukhululeka. Inceda ukuqinisa imisipha yangasemva kwaye kwangaxeshanye ikhuthaza ukwanda kwesifuba, nto leyo eyenza kube luncedo kakhulu kubantu abahleliyo abaqhelene nokuma kakubi.
- Zibeke kwindawo ethambekele kuyo, iingalo zakho zibekwe phantsi. Qinisekisa ukuba iinyawo zonke zidibene nomgangatho kwaye zibekwe kububanzi obuhambelana nezinqe zakho.
- Phakamisa intloko kunye nesifuba sakho njengoko uphefumla ngokunzulu, uqinisekise ukuba izandla kunye neengalo zakho zihlala zidibene nomgangatho kwaye iingqiniba zakho zibekwe ngaphantsi kwamagxa akho. Ungayigcina intloko yakho ilungelelanisiwe okanye uyithambekise ngobunono ngasemva.
- Yibambe isithuba semizuzwana engama-30 ngaphambi kokuba ubuyele kwindawo yokuqala. Thatha ikhefu elifutshane lemizuzwana emi-5 kwaye uphinde uphinde ushukume.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga neyona ndlela yokuzivocavoca ukukhusela intlungu ephantsi.