I-6 ye-Foam Roller Exercises yokunciphisa iintlungu ze-Sciatica

umfazi owenza i-sciatica izolula

Ukusebenzisa i-foam roller ye-sciatica kunokusebenza ekwandiseni ukuguquguquka kunye nokunciphisa intlungu kwi-hip kunye nomlenze. Ukuba intlungu yakho ye-sciatic ibangelwa isifo se-piriformis, le mizobo ilandelayo kunye nokwelula ngeerola zogwebu kunokunciphisa uxinzelelo lwemithambo-luvo kunye nokuphucula iimpawu.

Yintoni i-sciatica? Iimbangela zeentlungu ze-nerve sciatic

I-Sciatica yimeko eqhelekileyo echaphazela ukuya kuma-40 ekhulwini labantu. Igama layo livela kwi-nerve ye-sciatic, ehamba ukusuka kwi-lumbar spine ephantsi, idlula kwimisipha ye-buttocks, kwaye ihla ngasemva kwemilenze ngeenyawo zeenyawo ukuya kwiinzwane. ngokwenene oku eyona mithambo-luvo inkulu kwaye inde emzimbeni wakho.

Abantu abafumana i-sciatica bahlala beziva intlungu, kunye ukuqhula y ubunzima ecaleni kwendlela enye ehamba ngayo umthambo, ukuhla ngemilenze ukuya ezinyaweni.

Kukho izizathu ezininzi ezenza intlungu ye-sciatica. Ngokuxhomekeke kwisizathu, i-roller ye-foam inokunceda okanye ayinakunceda. Esinye sezizathu eziqhelekileyo ze-sciatica yi-a i-hernia idiski kwi-lumbar spine, enokuthi icinezele i-nerve ye-sciatic.
La isifo samathambo inokunciphisa izivulo kwi-vertebrae kwaye yonakalise i-nerve ye-sciatic. Ukuba intlungu yakho ye-sciatic ingenxa yokulimala, i-roller yogwebu ayiyi kunceda.

Intlungu ye-Sciatic nayo inokubangelwa yi-piriformis syndrome, apho i-piriformis muscle yeempundu icinezela i-nerve. Imisipha ye-piriformis iqinisa i-hip kwaye idlala indima ephambili kwi-balance and gait. Ukuba i-piriformis syndrome yisizathu sentlungu yakho, i-foam roller inokusebenza kakhulu.

Ukuba une-sciatica, jonga ugqirha wakho ukwenzela ukuba iimvavanyo zenziwe ukufumanisa eyona nto ibangela intlungu. Ngokuqhelekileyo, abo bane-sciatica ebangelwa yi-piriformis syndrome babika inqaku lethenda kwi-buttock kunye nentlungu ephantsi kwethanga ukuya kwithole kunye nonyawo.

I-3 yokuthanjiswa nge-Foam Roller ye-sciatica

Ngenxa yokuba imisipha ye-piriformis icinezela i-nerve ye-sciatic, ukwenza le mizobo elandelayo kunye nokwelula kunokuncedisa ukunciphisa uxinzelelo lwe-nerve. Ukongeza kwi-exercises, ugqirha wakho unokucebisa amayeza achasene nokudumba, iziphumlisi zemisipha, okanye iinaliti ze-corticosteroid.

Okulandelayo ubuchule de ukukhululwa kwe-self-myofascial (SMR) inokunceda ukukhulula intlungu kunye nokuphucula ukuguquguquka. Zenze kanye ngemini ukuze ufumane izibonelelo.

I-Piriform SMR

  • Hlala phezu kwe-roller yakho ye-foam, uyibeke ngokuthe ngqo ngasemva kwendawo yakho ye-hip / buttock.
  • Wela umlenze omnye phezu komnye kwaye ubeke unyawo lwakho kwelinye idolo.
  • Liqengqe kancinane ugwebu emva kwesinqe neempundu.
  • Faka uxinzelelo olude kwiindawo ezibuthathaka malunga nemizuzwana engama-30.

I-SMR ye-quadriceps

  • Lala ngesisu kwaye ubeke i-foam roller ngaphantsi kwethanga lakho.
  • Xhasa umzimba wakho ngeengalo zakho zangaphambili.
  • Kancinci uqengqe i-roller yogwebu phantsi phambi kwethanga.
  • Faka uxinzelelo kwiindawo ezibuthathaka malunga nemizuzwana engama-30.

Iqela le-SMR Iliotibial

Ithanga langaphandle okanye ibhendi ye-IT ingaba neengongoma ezininzi zokubangela. Thatha ixesha lakho kwaye uphumle kumanqaku e-trigger kunye neendawo ezinobuthathaka.

  • Lala ngecala lakho kunye ne-foam roller ebekwe phantsi kwecala le-hip yakho. Yima ngengalo yakho enye.
  • Wela umlenze wakho ophezulu phezu komlenze wakho kwi-foam roller, unyawo lwakho luphantsi.
  • Roll kancinci ukusuka esinqeni uye edolweni, ecaleni ngaphandle kwethanga. Gcina i-roller ye-foam kancinane phambi kwe-hip kunye nedolo.
  • Sebenzisa ingalo yakho exhaswayo ukulawula uxinzelelo, ukwehla njengoko kunyanyezelwe.
  • Faka uxinzelelo kwiindawo ezibuthathaka malunga nemizuzwana engama-30.

I-Post-Foam Roller izolula

Emva kokwenza i-foam roller stretches, sebenzisa ukuguquguquka kwakho okuphuculweyo ukwenza oku kulandelayo kwe-hip kunye ne-buttock stretches ukukhulula i-piriformis syndrome. Ukuphucula ukuguquguquka kwe-hip yakho kunye noluhlu lokunyakaza kuya kunceda ukunciphisa uxinzelelo kwi-nerve yakho ye-sciatic.

i-piriformis static stretch

  • Lala ngomqolo ngonyawo olunye kwibhola ezinzileyo kwaye olunye unyawo lwawela phezu kwedolo lakho.
  • Tsala ibhola emzimbeni wakho ngesithende sakho. Cinezela idolo lakho lomnqamlezo kude nawe de uzive usolulekile empundu.
  • Bamba imizuzwana emi-30.

Unokwenza oku kunwebeka ngonyawo lwakho emhlabeni ukuba awunabhola.

I-Hamstring stretch

  • Lala ngomqolo ngomlenze omnye ngqo, ubambe omnye umlenze emva kwedolo eligobileyo.
  • Yandisa okanye wolule umlenze wakho phezulu de uzive usolulele ngasemva komlenze wakho.
  • Bamba imizuzwana emi-30.
  • Phinda kwakhona kwicala ngalinye.

I-hip flexor stretch

  • Guqa emlenzeni wakho wangemuva, umlenze wakho wangaphambili ugobe i-90 degrees phambi kwakho.
  • Hambisa umzimba wakho phambili kwaye uphakamise ingalo yakho kwicala elinye ledolo eliphantsi.
  • Kufuneka uzive ukolula phambi kwethanga lakho emhlabeni.
  • Bamba imizuzwana engama-30 kwaye uphinde kwelinye icala.

Kuya kufuneka ubandakanye imithambo yokuqinisa i-hip kwindlela yakho yesiqhelo, efana neebhulorho, i-squats eludongeni, kunye nemiphunga esecaleni. Njengoko intlungu yakho iyancipha, qhubeka ukwenza ezi zolule kwaye usebenzise kabini ukuya kathathu ngeveki ukukhusela iimpawu zakho ukuba zibuye.


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