Yintoni i-kyphosis?
Ukuba umama wakho wayekuxelele ukuba xa uqhubeka uchwechwa unokubambelela kuloo ndawo, wayechanile. Ukhetho lwemihla ngemihla olwenzayo malunga nokuma kunye nokuma komzimba, kwanezinto ezilula njengokuhlala okanye ukuma, zinempembelelo yangempela kwi-postural kyphosis.
Isihluthulelo sokuqonda le meko egameni layo: ijika lendalo kwi-thoracic spine, icandelo eliphakathi komqolo ophantsi kunye nentamo, libizwa ngokuba. ikyphosis. Ukuba loo ngqungquthela igxininiswe ngokungahambi kakuhle, ngokuchasene nokulimala okubuhlungu okanye imeko yonyango, ibizwa ngokuba yi-postural kyphosis.
Iindaba ezilungileyo kukuba, ukuba imeko ibangelwa kukungahambi kakuhle, inokunyangwa, okanye ubuncinane iphuculwe, ngemikhwa ekhuthazayo eyenza kube lula ukuma. Akunjalo nje ngokuma ngokuthe tye, iingcali zithi ezinye iimpawu eziqhelekileyo ze-kyphosis zinokuba amagxa ajikeleze phambili, iintlungu zomqolo, ukudinwa, imisipha eqinile, kunye nokuqina komqolo. Kwiimeko ezinqabileyo kunye nexesha elide, i-kyphosis inokuqhubela phambili kwiimpawu ezibandakanya ukuphazamiseka okanye ukubetha, ukulahlekelwa yimvakalelo, kunye nokuphefumula okufutshane.
Nangona i-thoracic kyphosis inokuphuculwa ngokwenza umthambo ekhaya, kusoloko kungcono ukujongana nezi ntlobo zezinto phantsi kweliso labasebenzi bezonyango, kuba banokukuhlola ukuqinisekisa ukuba akukho nto yimbi enegalelo kwiimpawu zakho.
Ukujonga ngokukhawuleza malunga neklasi yakho okanye iofisi ngokuqhelekileyo yonke into efunekayo ukubona umntu onesimo se-kyphotic. Uya kubona abantu abaninzi abanemiqolo engqukuva okanye igophe eligqithileyo lomqolo ongasentla. Kwaye ingenzeka nakweyiphi na iminyaka.
Nangona ezinye iimeko zibangelwa osteoporosis okanye ezinye izinto ezingaqhelekanga zomqolo, kwiimeko ezininzi lo mjikelezo ojikelezayo unokulungiswa kunye nokudibanisa okufanelekileyo kokwelula kunye nokomeleza. Sincoma ukuzama le mizobo ukujolisa izihlunu ze-postural (amagxa amagxa kunye ne-vertebrae).
Imithambo esi-7 kunye nokolula ukulungisa ukuma
Yenza umqolo uphakame
Ngokutsho kwe-American Academy of Orthopedic Surgeons, umgca wokuma wokuzivocavoca usebenza ngokujolisa kwi-trapezius ephakathi kunye nezantsi. Ezi zihlunu zinceda ukudibanisa (ukuhoxisa) kunye nokunciphisa (ukudakumba) amahlombe ehlombe, ukulwa nokuphuhliswa kwe-kyphosis.
- Khusela ibhendi yokuxhathisa ngasemva kweqhiya locango kwaye uvale ucango ukuze luncanyathiselwe ngokuqinileyo.
- Ubambe isiphelo esinye sebhendi kwisandla sakho ngasinye, yima iinyawo ezimbalwa ukusuka emnyango ukuze ibhanti ibe yi-taut.
- Kwangaxeshanye tsala isiphelo ngasinye ngasemva ngelixa ugoba iingqiniba zakho kwaye ucinezela amagxa akho kunye. Intshukumo kufuneka ifanise intshukumo yokubheqa amaphini ephenyane.
- Bamba okwesibini okanye ezimbini ngaphambi kokuba ubuyele kwindawo yokuqala, uqiniseke ukuba ungagungqi amahlombe akho njengoko ugqibezela intshukumo.
Yolula iipecs zakho
Nangona ubuthathaka kwimisipha ye-shoulder blade inokudlala indima ekuphuhliseni i-kyphosis, ukungabikho kokuguquguqukayo kunokuba netyala. Ngokutsho kwengxelo kaMeyi ka-2013 epapashwe kwiBritish Journal of Sports Medicine , ukuqina kwi-pectoralis encinci (isifuba sesifuba esinamathele phambi kwegxala) sinokubangela ukuba amahlombe ajikeleze okanye aqhube.
Ukwelula okulandelayo kunokunceda ukuphucula ukuguquguquka kwesi sihlunu esibalulekileyo se-postural.
- Yima embindini womnyango izandla zakho zijonge phambili kwaye iingalo zakho zolulelwe emacaleni kwaye ngaphantsi kwenqanaba lamagxa.
- Ngezandla zakho zidibene necala ngalinye lefreyimu yocango, kancinane ujonge phambili de uzive uphantsi ukuya kwinqanaba eliphakathi ukutsalwa phambi kwamagxa akho okanye esifubeni.
Zama iilifti zika-"T".
Njengoko sitshilo ngaphambili, i-trapezius ephakathi kunye nezantsi zibalulekile izihlunu ze-postural. Iingcali ziye zafumanisa ukuba i-T-shaped exercise (eyaziwa nangokuthi i-abduction ethe tyaba ephakanyisiweyo) yindlela esebenzayo yokomeleza le ndawo ngokusebenzisa ibhedi kunye nobunzima besandla.
- Lala ngesisu ngengalo yakho ijinga phezu kwebhedi okanye itafile.
- Qala ngokuthoba igxalaba lakho ngaphandle kokuqinisa imisipha yentamo yakho.
- Ukugcina i-scapula igxininisekile, phakamisa ingalo ecaleni ide ihambelane nomhlaba kwaye intende yesandla ijonge phantsi.
- Yibambe le ndawo okwesibini phambi kokuba wehlise umva ezantsi. Yenza iiseti ezintathu zokuphindaphinda okusibhozo kwicala ngalinye ukuya kuthi ga kathathu ngeveki.
Yongeza imithambo yesilevu
Nangona i-chin-ups ingachaphazeli ngokuthe ngqo i-mid (thoracic) yomqolo, ijolise kwezinye izihlunu zentamo ezivame ukuba buthathaka kubantu abane-posture hunched. Lo msebenzi unceda ukuqinisa le misipha (ebizwa ngokuba yi-deep flexors yomlomo wesibeleko) kwaye inokunceda ukuguqula ukuma kwentloko phambili ehlala ihamba kunye ne-hunched back.
- Hlala esitulweni kwaye ujonge esipilini.
- Beka umnwe esilevini sakho. Ngaphandle kokuhambisa umnwe wakho, buyisela intamo yakho kunye nesilevu umva emnweni wakho. Ukuba ugqibezela intshukumo ngokuchanekileyo, kuya kubonakala ngathi ukhupha i-chin kabini.
- Bamba le ndawo okwesibini okanye ezimbini ngaphambi kokuba uphumle.
izandiso ezingasemva
Lo msebenzi unika ithuba lokuziqhelanisa ne-scapular retraction kunye nokulahla obusebenza kuyo, ngelixa uqinisa imisipha yakho yokumisa umqolo, okunceda ukwandisa kunye nokuzinzisa ubude bomqolo.
- Lala ngesisu kwi-yoga mat, itawuli, okanye enye indawo etofotofo. Ukuqala, gcina iingalo zakho emacaleni akho.
- Jonga ukuqinisekisa ukuba isilevu sakho asiphumi ngaphandle: kufuneka ujonge phantsi emhlabeni, hayi ngqo phambili.
- Tsala amagxa akho umva naphantsi, njengoko ubukade uziqhelanisa, kwaye uphakamise amagxa akho i-intshi ezimbalwa ukusuka emhlabeni. Oku akufuneki kube linyathelo elikhulu; isisu sakho siya kuhlala sidibana nomhlaba.
- Bamba le ndawo ubalo olucothayo lwesithathu, uze uphinde. Njengoko uqhubeka, unokwandisa ixesha lokulinda kunye nenani lokuphindaphinda.
- Ekugqibeleni, uya kukwazi ukwenza lo msebenzi ngeengalo zakho zolulelwe ngqo phezulu (njenge-Superman flying), eyenza ukuba umsebenzi ube nzima kakhulu.
yenza ngathi superman
Ukongeza kwiimisipha zegxalaba, izihlunu ezincinci ezihamba kwicala ngalinye lomqolo nazo zinokunceda ukuphucula ukuma. Ezi zakhiwo, ezibizwa ngokuba yi-erector spinae, zinceda ukwandisa umva kunye nokukhusela i-kyphosis. Ukuzivocavoca kweSuperman yindlela esebenzayo yokujolisa ezi zihlunu zomgogodla.
- Lala ngesisu phantsi phantsi ngetawuli eqengqelekisiweyo phantsi kwebunzi lakho kwaye zombini iingalo zolule phezulu.
- Qala ngokuphakamisa ingalo yakho yasekunene kunye nomlenze wasekhohlo emoyeni ngaphandle kokuphakamisa intloko yakho kwitawuli.
- Xa ungakwazi ukuphakamisa ingalo kunye nomlenze wakho naphi na phezulu, bamba indawo malunga nemizuzwana emithathu ngaphambi kokuba uhlehlise phantsi. Phinda ushukume ngenye ingalo kunye nomlenze.
ukurhoxa kwe-scapular ephezulu
Uphononongo olucwangcisiweyo lukaJuni 2016, olupapashwe kwi-International Journal ye-Sports Physical Therapy, luhlaziywe izifundo ezikhoyo ukuze zichonge ukuba zeziphi izivivinyo ezivelise umlinganiselo ofanelekileyo womsebenzi we-muscle kwi-scapular stabilizers. Ukurhoxiswa okuphezulu kwe-scapular kwakuphakathi kwezona zilungileyo kwi-trapezius ephantsi.
- Yima ujonge eludongeni, kanye ecaleni kodonga. Yandisa iingalo zakho eludongeni, uzigcine ngokuthe tye kangangoko.
- Cofa amagxa akho phantsi kunye kunye; kusenokukunceda ukuba nomfanekiso-ngqondweni wokuba ucudisa ipensile phakathi kwabo. Unako kwakhona ukuba umhlobo abeke umnwe phakathi kwamagxa akho kwaye uzame ukuwakhama, qinisekisa ukuba uyehla, kungekhona phezulu.