Ii-12 zokuzivocavoca ezingcono zokuqinisa umqolo ophantsi

indoda yenza umthambo kumqolo ongezantsi

Ngaphezulu kweepesenti ze-80 zabantu abadala bakhalaza ngeentlungu ezisezantsi. Le ntlungu ixhaphake kakhulu ngokuqhelekileyo iqala njengentlungu epholileyo, ebuhlungu okanye ihlaba elibukhali, kwaye ichaphazela amadoda nabasetyhini ngokulinganayo.

Ngethamsanqa, iimeko ezininzi azifane zihlale ngaphezulu kweentsuku ezimbalwa kwaye ziphendula kakuhle kunyango lwasekhaya. Nangona kunjalo, iintlungu ezisezantsi ezingahambi ngelo xesha zihlelwa njenge-subacute, oku kuthetha ukuba zihlala phakathi kweeveki ezine kunye ne-12, okanye ezingapheliyo (zihlala iiveki ze-12 okanye ngaphezulu).

Izizathu ezinokwenzeka zentlungu ephantsi

Ukuze ugweme ukukhubazeka ngenxa yeentlungu ezisezantsi, kubalulekile ukuqonda ukuba ivela phi kwaye njani. Eyona mingcipheko ixhaphakileyo ibandakanya:

  • Yiba mdala: abantu abadala phakathi kweminyaka eyi-30 kunye ne-50 basengozini enkulu yeentlungu ezisezantsi kunabantu abancinci okanye abadala.
  • Umthambo omncinci kakhulu: umqolo obuthathaka kunye nezihlunu zesisu zisenokungawuxhasi ngokwaneleyo umqolo.
  • Ukukhulelwa: Ukutshintsha kwe-pelvic kunye nokuguquguquka kwesisindo kubeka uxinzelelo kumqolo.
  • I-Aumento de peso: Ukutyeba kakhulu kuhlawulisa umqolo kwaye kunokukhokelela kwiintlungu.
  • iimeko zofuzo: I-Ankylosing spondylitis, uhlobo lwesifo samathambo, sinokudibanisa amalunga omqolo kunye, okubangela ukungahambi kakuhle.
  • Izinto ezinobungozi emsebenzini: Imisebenzi efuna ukuphakanyiswa okunzima, ukutyhala, ukutsala, okanye ukujija umqolo, kunye nemisebenzi yedesksi ehlala phantsi, kunokukhokelela kwiintlungu zangasemva.
  • Imiba yempilo yengqondo: Ukuxhalaba, ukuxinezeleka, kunye noxinzelelo kunokuchaphazela umzimba ngeendlela ezininzi, kuquka ukunyanzeliswa kwemisipha.

Nangona ezinye zezi zizathu, njenge-genetics, azinakwenzeka ukutshintsha, ezinye (njengamanqanaba omsebenzi womzimba) zilula ukulungisa kwaye kufuneka zikuncede ukuba ugweme ukushiywa ngaphandle kokulimala.

Kutheni le nto kubaluleke kangaka ukomeleza umqolo wakho ongezantsi?

Nokuba awunayo nayiphi na imiba yomngcipheko ngasentla, usenokufumana iintlungu ezisezantsi. Ukuba kunjalo, kunokwenzeka ukuba ngumphumo wobuthakathaka bemisipha, kwaye ubuthathaka bunokukhokelela ku:

  • Imisipha exineneyo
  • Uxinzelelo lomqolo kunye neediski
  • ukuqina kwe-vertebrae
  • Ukunciphisa ukuhamba kwamalungu e-facet (amalungu omqolo akunceda ukuba ugobe kwaye ujike)
  • Ukunciphisa imisipha phambi kwezinqe nasemva kwamadolo

Eyona mithambo ingcono kumqolo ongezantsi

Ekubeni iintlungu ezisezantsi zixhaphake kakhulu, kukho iindlela ezininzi zonyango ezaziwayo zokuzama. Ukuze uqalise, nantsi imithambo ethile ekufuneka ithomalalise ukungakhululeki kwaye inokunceda ukukhusela ukwenzakala.

iplanga lomphambili

  • Lala ngesisu iingalo zakho zifakwe phantsi kwesifuba sakho.
  • Gcina umzimba wakho kumgca othe ngqo ukusuka entloko ukuya ezinzwaneni njengoko utyhala phezulu, ulungelelanisa iinzwane zakho kunye neengalo zakho zangaphambili.
  • Gcina i-core yakho ibandakanyekile kwaye ungavumeli umqolo wakho ongezantsi ugxumeke.
  • Bamba imizuzwana engama-20 ukuya kwengama-30 kwaye uphinde kabini.

I-Trunk Extension Yolula

  • Lala ngesisu izandla zakho ecaleni kwamagxa akho.
  • Cinezela isifuba sakho emgangathweni, ugobe umqolo wakho ongaphezulu kangangoko unako ngokukhululeka, kwaye ujonge phezulu kwisilingi.
  • Bamba imizuzwana emihlanu.
  • Yenza iiseti ezimbini zophindaphindo lwe-10.

Ukuhamba ngasemva

  • Lala ngomqolo wakho, amadolo agobile kwaye iinyawo zithe tyaba phantsi.
  • Vumela i-elbows yakho iphumle emacaleni akho kwaye ubeke izandla zakho phambi kwe-pelvis yakho.
  • Qhuba izihlunu zakho ezinzulu kwaye uphakamise unyawo olunye ukusuka emgangathweni ukuze umlenze wakho wenze i-angle ye-90 kunye ne-shin yakho ihambelana nomgangatho.
  • Bamba imizuzwana emihlanu ngaphambi kokuba ubuyisele unyawo lwakho kwindawo yokuqala.
  • Yenza iiseti ezimbini zokuphindaphinda kwe-10 kumlenze ngamnye.

Ukuxhwilwa kwe-hip ecaleni

  • Lala ngecala lakho lasekhohlo, umlenze wakho wasekunene uqonde kwaye umlenze wakho wasekhohlo ugobile ukuze unyawo lwakho lube ngasemva kwakho.
  • Goba ingalo yakho yasekhohlo ukuxhasa intloko yakho.
  • Phakamisa umlenze wakho wokunene, uwugcine ngokuthe tye, kwaye ungavumeli umva wakho ukuba ube ne-arch.
  • Bamba imizuzwana emihlanu.
  • Yenza iiseti ezimbini zophindaphindo lwe-10 kwicala ngalinye.

ukuthambeka kwepelvic

  • Lala ngomqolo iingalo zakho zinqamleze esifubeni sakho.
  • Goba amadolo akho ukuze iinyawo zakho zithe tyaba emgangathweni kwaye umqolo wakho ongezantsi ukwigophe lendalo.
  • Phakamisa umqolo wakho ongaphantsi emhlabeni kwaye ubambe imizuzwana emihlanu.
  • Relax kwaye ucinezele umva wakho ophantsi emgangathweni, ugcine yonke intshukumo ezinqeni zakho.
  • Yenza iiseti ezimbini zophindaphindo lwe-10.

iphimpi eqhelekile

  • Lala ngesisu iingalo zakho ngamacala kwaye izandla zijonge phantsi.
  • Phakamisa intloko yakho kunye nesifuba i-intshi ezininzi ukusuka emhlabeni, ugcine isilevu sakho sithe tshwa kancinci kwaye iingqiniba zakho zigobile.
  • Bamba imizuzwana emihlanu.
  • Yenza iiseti ezimbini zophindaphindo lwe-10.

Ngaba i-Vertebra 5 (L5) inokuqeqeshwa?

Hayi, awukwazi ukusebenzisa i-vertebra, kodwa unokomeleza imisipha ejikeleze i-vertebra yesihlanu ye-lumbar ukunciphisa amathuba okuba ilahlekelwe yingqibelelo kwaye ibangele intlungu. Xa uqinisa i-muscle ukuxhasa isihlanu, unciphisa iimfuno kule nxalenye yomqolo wakho. I-vertebra yesihlanu inempembelelo encinci kunye noxinzelelo kwimihla ngemihla.

Undoqo owomeleleyo uxhasa i-lumbar spine., ngoko ke imithambo esisiseko inokunceda. Ukuphucula ukuguquguquka kwimisipha, i-tendon, kunye ne-ligaments kumqolo wakho kunceda ukuphucula uluhlu lwakho lokunyakaza kumqolo wakho ophantsi, kuquka i-L5 vertebra yakho. Ukuzivocavoca kwe-Aerobic kwandisa ukunikezelwa kwezondlo kunye nokuhamba kwegazi ukuya kumqolo ophantsi, ukuphilisa indawo ejikeleze i-vertebra yesihlanu ye-lumbar.

IYunivesithi yasePrinceton ithi ukudibanisa ukuqiniswa okungundoqo kunye nokuqiniswa kwe-back back and flexible exercises kunokunciphisa iintlungu ezisezantsi kunye nokuphucula umsebenzi. Inokuba yinxalenye yenkqubo yokuthintela kunye nokubuyisela. Imithambo esicebisa ukuba uyifake kwimithambo yakho yile ilandelayo:

ikati nenkomo

  • Ngena kuzo zonke ezine izandla zakho phantsi kwamagxa akho kunye namadolo phantsi kwesinqe sakho.
  • Beka isisu sakho phantsi njengoko uphakamisa isifuba sakho kunye nomsila (inkomo).
  • Gcoba umqolo wakho, faka isilevu sakho ngaphakathi, kwaye ubambe umsila wakho (ikati).
  • Phinda amaxesha amahlanu ukuya kwe-10.

I-hip flexor stretch

  • Guqa ngamadolo unyawo lwakho lwasekunene lubheke phambili kunye nedolo lakho lasekhohlo emethini okanye itawuli.
  • Beka isandla sakho sasekunene ngobunono ethangeni lasekunene.
  • Phakamisa ingalo yakho yasekhohlo phezulu nasemva, ugobe kancinci umqolo wakho.
  • Bamba imizuzwana engama-20 ukuya kwengama-30.

Inja yentaka

  • Ngena kane. Gcina intloko yakho ihambelana nomqolo wakho kwaye ngobubele uwole isisu sakho ngokuchasene nomqolo wakho.
  • Phakamisa ingalo yakho yasekunene phambi kwakho; ingalo ephezulu ibekwe ecaleni kwendlebe.
  • Phakamisa umlenze wakho wasekhohlo ngasemva ngokungathi wenza unyawo kudonga olungasemva.
  • Misa ubalo okanye ezimbini, uze utshintshe amalungu.
  • Phinda kunene nasekhohlo malunga namaxesha ali-10.

Superman

  • Lala emethini ujonge phantsi.
  • Yolula imilenze yakho emva kwakho kwaye wandise iingalo zakho phambili ngaphaya kweendlebe zakho.
  • Yolula izihlunu zakho zesisu kwaye udibanise amagxa akho.
  • Yiza nengalo yakho yasekunene kunye nomlenze wasekhohlo malunga neesentimitha ezi-4 ukusuka emhlabeni.
  • Bamba izibalo ezintathu ukuya kwezihlanu kwaye uphinde ngengalo yasekhohlo kunye nomlenze wasekunene.
  • Phinda kwakhona malunga namaxesha angama-20.

Bug efileyo

  • Lala ngomqolo wakho ugobe amadolo akho kunye neempumlo zakho zihambelana nomgangatho.
  • Hug izihlunu zesisu sakho kumqolo wakho.
  • Yandisa ingalo yakho yasekunene phezu kwentloko yakho njengoko uthoba unyawo lwakho lwasekhohlo ukuze uhambe phezu komhlaba okanye ucofe phantsi.
  • Buyisela la malungu kwindawo yokuqala kwaye utshintshe amacala.
  • Phinda u-10 ukuya kwi-20 amaxesha.

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