Ukuzivocavoca kwe-6 kwi-vertebra yesihlanu ye-lumbar

umfazi wenza umthambo wesihlanu we-lumbar vertebra

I-lumbar yesihlanu, okanye i-L5, yenye ye-vertebrae kwi-lumbar spine. Nangona ithambo kwaye ayikwazi ukusetyenziswa ngokuthe ngqo, unokusebenza imisipha ejikeleze le vertebra, ngakumbi ukuba ufuna ukukhulula intlungu emva.

i-lumbar spine anatomy

Umqolo wakho yi-axis yomzimba, ukhusela intambo yomgogodla kunye nemithambo-luvo elawula ukuva. Ikwabonelela ngenkxaso yesakhiwo sokuma kwakho okuthe tye, kwaye ngokwenza njalo ixhasa malunga nesiqingatha sobunzima bomzimba wakho.

Umqolo womntu unamathambo angama-33, okanye i-vertebrae, ekuzalweni. Xa sele umdala, unama-vertebrae angama-24 kuphela kuba i-vertebrae ephantsi idibanisa kunye ngexesha lenkqubo yokukhula eqhelekileyo.

Asixhenxe kula mathambo afumaneka entanyeni okanye kumqolo wesibeleko. Amanye amathambo e-12 asemva kwesifuba, umqolo we-thoracic. I-vertebrae ezintlanu zokugqibela zifumaneka kumqolo osezantsi kwaye ziyaziwa ngokuba yi-lumbar spine. I i-lumbar vertebra yesihlanu isemazantsi omqolo, ngaphezu kwesacrum kunye nomsila.

Iintlungu kwi-vertebra ye-lumbar yesihlanu kunye neentlungu ezisezantsi, ngokubanzi, zixhaphake kakhulu.

umfazi wenza imithambo ye-L5

intlungu kwi-L5

Iintlungu ezisezantsi zingenzeka ngenxa yesifo, ukuvutha kwe-nerve okanye ukucaphuka, ukulimala kwethambo okanye izicubu ezithambileyo, ukunyakaza okungaqhelekanga, ukusuleleka, okanye amathumba. Ezi zizathu zihlala zikhokelela kwintlungu engapheliyo emva, echazwa njengentlungu leyo ihlala iiveki ezili-12 nangaphezulu. Ukuzivocavoca kunokunika isiqabu, kodwa unokufuna ezinye iindlela zokungenelela, ngoko qiniseka ukuthetha nogqirha kwaye ulandele iingcebiso zabo.

Iintlungu ezibuhlungu kwi-lumbar spine zinokuvela kwi-a ukwenzakala, ingozi, okanye utshintsho lomqolo ezinxulumene nobudala. Ukuba ukhawuleza ugobe okanye ujije ukuphakamisa into enzima, unokutsala umsipha.

Iintlungu ezisezantsi zingabonakala zibukhali kwaye zigqobhoza, kodwa xa zingapheliyo, zihlala zibuthuntu kwaye zibuhlungu iphuma ezimpundu nasezinyaweni. Ngokuqhelekileyo kuqina ngakumbi emva kokuba uhleli ixesha elithile kwaye kunokuba kubi ngakumbi xa uvuka ekuseni.

Indlela yokuphila ehlala ikwenza ube sesichengeni ngakumbi ekuphuhliseni intlungu kwi-vertebra yesihlanu ye-lumbar, kunye nenye i-lumbar vertebrae. Oku kuyinyani ngakumbi ukuba uchitha ixesha elininzi evekini usenza umthambo omncinane kakhulu, kodwa wenze umthambo kakhulu ngeempelaveki.

Ngowuphi umsebenzi ongcono kakhulu we-lumbar spine?

Awukwazi ukusebenzisa i-vertebra, kodwa unokomeleza imisipha ejikeleze i-vertebra yesihlanu ye-lumbar ukunciphisa amathuba okuba ulahlekelwe yingqibelelo kwaye ubangele intlungu. Xa usakha i-muscle ukuxhasa i-lumbar yesihlanu, unciphisa iimfuno kule nxalenye yomqolo. I-vertebra yesihlanu inempembelelo encinci kunye noxinzelelo lwemihla ngemihla.

Uphando, olupapashwe kwi-Healthcare ngo-Ephreli 2016, lubonisa ukuba inkqubo yokuzivocavoca ngokubanzi edibanisa amandla, ukuguquguquka kunye nokuqina komzimba Iluncedo ekubuyiselweni kwisimo sangaphambili seentlungu ezingapheliyo ezisezantsi.

Un undoqo owomeleleyo ixhasa i-lumbar spine, ngoko ke ukuzivocavoca okungundoqo kunokunceda. Ukuphucula ukuguquguquka kwemisipha, i-tendon, kunye nemigqaliselo yangasemva inceda ukuphucula uluhlu lwentshukumo kumqolo osezantsi, kubandakanywa ne-L5 vertebra. Ukuzivocavoca kwe-Aerobic kwandisa ukuhanjiswa kwezondlo kunye nokuhamba kwegazi ukuya kumqolo ophantsi, ukuphilisa indawo ejikeleze i-vertebra yesihlanu ye-lumbar.

Uphando olubonisa ukuba uqeqesho oluchasayo lunokuphucula amandla angasemva, ukuguquguquka, ukunyamezela, kunye nokulinganisela kwapapashwa kwi-spring 2014 ye-Ochsner Journal. Kwakhona kwandisa ingqibelelo yezicubu ezidibeneyo ngaphakathi kwemisipha, ukujoyina i-cartilage, i-ligaments, kunye ne-tendon. Ukongeza, uqeqesho lokuxhathisa lunokunceda ukonyusa ukuxinana kweeminerali zamathambo, ukutyhafisa i-vertebrae ebuthathaka esengozini yokwaphuka.

Ukuzivocavoca kwi-L5 vertebra

Uphononongo lwe-Ochsner Journal luchaza ukuba zombini i-core stabilization exercises kunye nokuqiniswa kwe-lumbar extensor kuyasebenza ekuqiniseni i-lumbar spine, ngakumbi indawo ejikeleze i-vertebra yesihlanu.

ikati nenkomo

  • Ngena kuzo zonke ezine izandla zakho phantsi kwamagxa akho kunye namadolo phantsi kwesinqe sakho.
  • Tsala 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 kwelishumi.

I-hip flexor stretch

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

Ukuma kweCobra

  • Lala emethini, ujonge phantsi.
  • Beka iingalo zakho ecaleni kwe-torso.
  • Phakamisa intloko, isifuba namagxa akho. Cofa amagxa akho kunye kwaye ugcine imiphezulu yeenzwane zakho kunye nethambo le-pubic licinezela kwi-mat.
  • Bamba ubalo olunye okanye ezimbini kwaye ukhulule.
  • Phinda u-10 ukuya kwi-20 amaxesha.

Intaka-inja okanye ibhalansi yekholomu

  • Ngena kane. Gcina intloko yakho ihambelana nomqolo wakho kwaye ngobubele ubambe isisu sakho ngokuchasene nomqolo wakho.
  • Phakamisa ingalo yakho yasekunene phambi kwakho; ingalo ephezulu ibekwe ecaleni kwendlebe.
  • Phakamisa umlenze wakho wasekhohlo ngasemva.
  • Misa ubalo okanye ezimbini, uze utshintshe amalungu.
  • Phinda ekhohlo nasekunene malunga namaxesha ali-10.

Superman

  • Lala emethini ujonge phantsi.
  • Yolula imilenze yakho emva kwakho kwaye iingalo zakho zibheke phambili ngaphaya kweendlebe zakho.
  • Zoba izihlunu zesisu kwaye udibanise amagxa amagxa.
  • Hambisa ingalo yakho yasekunene kunye nomlenze wasekhohlo malunga ne-5 cm ukusuka emhlabeni.
  • Bamba indawo ukusuka kwisithathu ukuya kwisihlanu kwaye uphinde ngengalo yasekhohlo kunye nomlenze wasekunene.
  • Phinda kwakhona malunga namaxesha angama-20.

isinambuzane esifileyo (dead-bug)

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

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