Ukusebenzisa i-foam roller ye-sciatica kungase kuphumelele ekwandiseni ukuguquguquka nokunciphisa ubuhlungu e-hip nasemlenzeni. Uma ubuhlungu bakho be-sciatic bubangelwa i-piriformis syndrome, ukuzivocavoca okulandelayo nokwelula ngama-foam rollers kungase kunciphise ukucindezelwa kwezinzwa futhi kuthuthukise izimpawu.
Iyini i-sciatica? Izinkinga ze-sciatic nerve pain
I-Sciatica yisimo esivamile esithinta amaphesenti angu-40 abantu. Igama layo livela ku-sciatic nerve, egijima isuka emgogodleni we-lumbar engezansi, idlule emisipha yezinqe, futhi yehle ngemuva kwemilenze ngamathe ezinyawo ukuya ezinzwaneni. empeleni lokhu umsipha omkhulu futhi omude kakhulu emzimbeni wakho.
Abantu abathola i-sciatica bavame ukuzizwa izinhlungu, kanye i-hormigueo y ukukhubazeka endleleni efanayo naleyo inzwa ehamba ngayo, yehle emilenzeni nasezinyaweni.
Kunezizathu eziningana ezibangela ubuhlungu be-sciatica. Kuye ngesizathu, i-roller ye-foam ingasiza noma ingasiza. Esinye sezimbangela ezivame kakhulu ze-sciatica yi-a i-hernia i-disc emgogodleni we-lumbar, ongacindezela inzwa ye-sciatic.
La isifo samathambo kungase futhi kunciphise izimbobo ku-vertebrae futhi kulimaze inzwa ye-sciatic. Uma ubuhlungu bakho be-sciatic kungenxa yalokhu kulimala, i-foam roller ngeke isize.
Ubuhlungu be-sciatic bungabuye bubangelwe yi-piriformis syndrome, lapho imisipha ye-piriformis yezinqe icindezela inzwa. Imisipha ye-piriformis iqinisa i-hip futhi idlala indima ebalulekile ekulinganiseni nasekuhambeni. Uma i-piriformis syndrome iyisizathu sobuhlungu bakho, i-roller ye-foam ingasebenza kakhulu.
Uma une-sciatica, bona udokotela wakho ukuze kwenziwe ukuhlolwa ukuze kutholakale imbangela yangempela yobuhlungu. Ngokuvamile, labo abane-sciatica ebangelwa i-piriformis syndrome babika iphuzu lethenda esinqeni kanye nobuhlungu phansi ngemuva kwethanga ukuya etholeni nasenyaweni.
3 ukubhucungwa nge-Foam Roller ye-sciatica
Ngenxa yokuthi imisipha ye-piriformis icindezela i-nerve ye-sciatic, ukwenza izivivinyo ezilandelayo nokwelula kungasiza ekunciphiseni ukucindezelwa kwezinzwa. Ngaphezu kokuzivocavoca, udokotela wakho angase ancoma imithi elwa nokuvuvukala, iziphumuli zemisipha, noma imijovo ye-corticosteroid.
Okulandelayo amasu de ukukhululwa kwe-self-myofascial (SMR) ingasiza ukukhulula ubuhlungu futhi ithuthukise ukuguquguquka. Kwenze okungenani kanye ngosuku ukuze uthole izinzuzo.
I-Piriform SMR
- Hlala phezu kwe-foam roller yakho, uyibeke ngqo ngemuva kwendawo yakho ye-hip / buttock.
- Wela umlenze owodwa phezu komunye bese ubeka unyawo lwakho kwelinye idolo.
- Goqa igwebu kancane ngemuva kwenqulu nezinqe.
- Faka ingcindezi ende ezindaweni ezizwelayo cishe imizuzwana engama-30.
I-SMR yama-quadriceps
- Lala ngesisu bese ubeka i-foam roller ngaphansi kwethanga lakho.
- Sekela umzimba wakho ngezingalo zakho.
- Khipha kancane i-roller yegwebu yehle ngaphambili kwethanga.
- Faka ingcindezi ezindaweni ezizwelayo cishe imizuzwana engama-30.
I-SMR Iliotibial Band
Ithanga langaphandle noma ibhande le-IT lingase libe namaphoyinti amaningi okuqalisa. Thatha isikhathi sakho futhi unethezeke kuma-trigger points nasezindaweni ezibucayi.
- Lala ngohlangothi i-foam roller ibekwe ngaphansi kwe-hip yakho. Asukume ngenye yengalo yakho.
- Dlulisa umlenze wakho ophezulu phezu komlenze wakho ku-foam roller, unyawo lwakho luphansi.
- Gingqa kancane ukusuka okhalweni uye edolweni, ngaphandle kwethanga. Gcina i-roller yegwebu kancane phambi kwe-hip nedolo.
- Sebenzisa ingalo yakho esekelwayo ukuze ulawule ingcindezi, yehla njengokubekezelelwa.
- Faka ingcindezi ezindaweni ezizwelayo cishe imizuzwana engama-30.
Ukwelula kwe-Post-Foam Roller
Ngemuva kokwenza i-foam roller stretches, sebenzisa ukuguquguquka kwakho okuthuthukisiwe ukwenza lezi zinyathelo ezilandelayo ze-hip ne-buttock ukuze ukhulule i-piriformis syndrome. Ukuthuthukisa ukuguquguquka kwe-hip yakho kanye nobubanzi bokunyakaza kuzosiza ukunciphisa ingcindezi ku-nerve yakho ye-sciatic.
i-piriformis static stretch
- Lala ngomhlane ngonyawo olulodwa ebholeni elizinzile futhi olunye luwele phezu kwedolo lakho.
- Donsela ibhola emzimbeni wakho ngesithende sakho. Cindezela idolo lakho eliphambanayo kude nawe kuze kube yilapho uzwa ukwelula esinqeni sakho.
- Bamba imizuzwana engu-30.
Ungakwenza lokhu futhi unyawo lwakho luphansi uma ungenayo ibhola.
I-hamstring elula
- Lala ngomhlane umlenze owodwa uqondile, ubambe omunye ngemuva kwedolo eligobile.
- Nweba noma welule umlenze wakho phezulu uze uzwe ukwelula ngemuva komlenze wakho.
- Bamba imizuzwana engu-30.
- Phinda ohlangothini ngalunye.
Ukwelula kwe-Hip flexor
- Guqa emlenzeni wakho wangemuva, umlenze wakho wangaphambili ugobe ama-degree angama-90 phambi kwakho.
- Hambisa umzimba wakho phambili futhi uphakamise ingalo yakho ohlangothini olufanayo lwedolo eliphansi.
- Kufanele uzwe ukwelula phambi kwethanga lakho phansi.
- Bamba imizuzwana engu-30 bese uphinda ngakolunye uhlangothi.
Kufanele futhi ufake izivivinyo zokuqinisa i-hip esimisweni sakho, njengamabhuloho, ama-wall squats, namaphaphu aseceleni. Njengoba ubuhlungu bakho buyadamba, qhubeka nokwenza lezi zilula futhi uzivocavoce izikhathi ezimbili kuya kwezintathu ngesonto ukuvimbela izimpawu zakho ukuthi zingabuyeli.