Amaphesenti angaphezu kuka-80 abantu abadala akhononda ngobuhlungu obuphansi emuva. Lesi sifo esivame kakhulu ngokuvamile siqala njengezinhlungu ezincane, ezibuhlungu noma ubuhlungu obubukhali, futhi sithinta amadoda nabesifazane ngokulinganayo.
Ngenhlanhla, izimo eziningi azivamile ukuhlala ngaphezu kwezinsuku ezimbalwa futhi ngokuvamile zisabela kahle ekwelashweni kwasekhaya. Kodwa-ke, ubuhlungu obuphansi emuva obungapheli ngaleso sikhathi buhlukaniswa njenge-subacute, okusho ukuthi buhlala phakathi kwamasonto amane nayi-12, noma obungapheli (amasonto angu-12 ahlala noma ngaphezulu).
Izimbangela ezingenzeka zobuhlungu obuphansi emuva
Ukuze ugweme ukukhutshazwa ubuhlungu obuphansi emuva, kubalulekile ukuqonda ukuthi buvelaphi futhi kanjani. Izici ezivame kakhulu zobungozi zihlanganisa:
- Khula: abantu abadala abaphakathi kweminyaka engu-30 no-50 basengozini enkulu yobuhlungu obuphansi emuva kunabantu abasha noma abadala.
- Ukuzivocavoca okuncane kakhulu: imisipha ebuthakathaka yasemuva nesisu ingase ingawusekeli ngokwanele umgogodla.
- Ukukhulelwa: ukushintsha kwe-pelvic kanye nokushintshashintsha kwesisindo kubeka ingcindezi emhlane.
- I-Aumento de peso: Ukukhuluphala ngokweqile kunciphisa umgogodla futhi kungaholela ebuhlungu.
- izimo zofuzo: I-Ankylosing spondylitis, uhlobo lwesifo samathambo, ingahlanganisa amalunga omgogodla ndawonye, ibangele ukunganyakazi okuthile.
- Izici eziyingozi emsebenzini: Imisebenzi edinga ukuphakanyiswa okunzima, ukusunduzwa, ukudonsa, noma ukusonteka komgogodla, kanye nemisebenzi yedeski elihlala phansi, ingaholela ebuhlungu beqolo.
- Izici zempilo yengqondo: Ukukhathazeka, ukucindezeleka, nokucindezeleka kungathinta umzimba ngezindlela eziningi, kuhlanganise nokuqina kwemisipha.
Nakuba ezinye zalezi zimbangela, njengezakhi zofuzo, zingenakwenzeka ukushintsha, ezinye (njengamazinga okusebenza ngokomzimba) kulula ukuzilungisa futhi kufanele zikusize ugweme ukushiywa ngaphandle kokulimala.
Kungani kubaluleke kangaka ukuqinisa iqolo lakho?
Ngisho noma ungenazo izici zobungozi ezingenhla, usengakwazi ukuzwa izinhlungu ezingezansi. Uma kunjalo, kungase kube umphumela wobuthakathaka bemisipha, futhi lobo buthakathaka bungabangela:
- imisipha eqinile
- Ukucindezelwa komgogodla namadiski
- ukuqina komgogodla
- Ukuhamba okuncishisiwe kwamalunga e-facet (amalunga omgogodla akusiza ukuthi ugobe futhi usonte)
- Ukuncipha kwemisipha phambi kwezinqulu nangemuva kwamadolo
Ukuzivocavoca okungcono kakhulu kwe-low back
Njengoba ubuhlungu obuphansi emuva buvame kakhulu, kunezinketho eziningi zokwelashwa ezaziwayo ongazizama. Ukuze uqalise, nazi ezinye izivivinyo okufanele zidambise ukungakhululeki okuthile futhi zingase zisize nasekuvimbeleni ukulimala.
ipulangwe lomphambili
- Lala ngesisu izandla zakho zifakwe ngaphansi kwesifuba sakho.
- Gcina umzimba wakho umugqa oqondile kusukela ekhanda kuye ozwaneni njengoba uphushela phezulu, ulinganisela ezinzwaneni zakho nezingalo zakho zangaphambili.
- Gcina umgogodla wakho ubambekile futhi ungavumeli umhlane wakho ophansi uhlehle.
- Bamba imizuzwana engama-20 ukuya kwengama-30 bese uphinda izikhathi ezimbili ngaphezulu.
I-Trunk Extension Stretch
- Lala ngesisu izandla zakho eduze kwamahlombe akho.
- Cindezela isifuba sakho phansi, ugobe umhlane wakho ongaphezulu ngendlela ongakwazi ngayo, bese ubheka phezulu ophahleni.
- Bamba imizuzwana emihlanu.
- Yenza amasethi amabili ezimpinda eziyi-10.
ukuhamba kwangemuva
- Lala ngomhlane, amadolo agobile futhi izinyawo zibheke phansi.
- Vumela izindololwane zakho ziphumule ezinhlangothini zakho futhi ubeke izandla zakho phambi kwe-pelvis yakho.
- Hlanganisa imisipha yakho ejulile futhi uphakamise unyawo olulodwa phansi ukuze umlenze wakho wakhe i-engeli engu-90 degree futhi i-shin yakho ihambisane nephansi.
- Bamba imizuzwana emihlanu ngaphambi kokubuyisela unyawo lwakho endaweni yokuqala.
- Yenza amasethi amabili ezimpinda eziyi-10 emlenzeni ngamunye.
Ukuthunjwa kwe-hip eceleni
- Lala ngohlangothi lwakho lwesobunxele, umlenze wakho wesokudla uqonde futhi umlenze wakho wesobunxele ugobe ukuze unyawo lwakho lube ngemuva kwakho.
- Gobisa ingalo yakho yesobunxele ukuze usekele ikhanda lakho.
- Phakamisa umlenze wakho wesokudla, uwugcine uqondile, futhi ungavumeli umhlane wakho ugobe.
- Bamba imizuzwana emihlanu.
- Yenza amasethi amabili eziphindaphinda ezingu-10 ohlangothini ngalunye.
ukutsheka kwe-pelvic
- Lala ngomhlane izingalo zakho uwele esifubeni sakho.
- Gobisa amadolo akho ukuze izinyawo zakho zibe flat phansi futhi umhlane wakho ophansi ube ijika lemvelo.
- Phakamisa umhlane wakho ophansi uwususe phansi bese uwubamba imizuzwana emihlanu.
- Nethezeka futhi ucindezele umhlane wakho ophansi ungene phansi, ugcine konke ukunyakaza ezinqulwini zakho.
- Yenza amasethi amabili ezimpinda eziyi-10.
imfezi ejwayele
- Lala ngesisu izingalo zakho ngezinhlangothi nezandla zakho zibheke phansi.
- Phakamisa ikhanda lakho nesifuba ngamasentimitha ambalwa ukusuka phansi, ugcine isilevu sakho sishutheke kancane futhi nezindololwane zakho zigobile.
- Bamba imizuzwana emihlanu.
- Yenza amasethi amabili ezimpinda eziyi-10.
Ingabe i-Vertebra 5 (L5) ingaqeqeshwa?
Cha, awukwazi ukusebenzisa i-vertebra, kodwa ungakwazi ukuqinisa imisipha ezungeze i-vertebra ye-lumbar yesihlanu ukuze unciphise amathuba okuba ilahlekelwe ubuqotho futhi ibangele ubuhlungu. Uma uqinisa imisipha ukusekela okwesihlanu, unciphisa izimfuno kule ngxenye yomgogodla wakho. I-vertebra yesihlanu ihlushwa umthelela omncane nokucindezeleka nsuku zonke.
Umgogodla oqinile usekela i-lumbar spine., ngakho ukuzivocavoca okuyisisekelo kungasiza. Ukuthuthukisa ukuguquguquka kwemisipha, imisipha, kanye nemigqa emhlane wakho kusiza ukuthuthukisa uhla lwakho lokunyakaza emhlane wakho ophansi, kuhlanganise ne-L5 vertebra yakho. Ukuzivocavoca kwe-Aerobic kwandisa ukunikezwa kwezakhi kanye nokugeleza kwegazi ukuya emhlane ophansi, kuphulukisa indawo ezungeze i-vertebra yesihlanu ye-lumbar.
I-Princeton University ithi ukuhlanganisa ukuqiniswa okuyisisekelo nokuzivocavoca okuphansi kokuqinisa emuva kanye nokuguquguquka kunganciphisa ubuhlungu obuphansi emuva futhi kuthuthukise umsebenzi. Kungaba yingxenye yohlelo lokuvikela nokubuyisela. Izivivinyo esincoma ukuthi uzifake ekuzilolongeni kwakho yilezi ezilandelayo:
ikati nenkomo
- Ngena kuzo zonke ezine izandla zakho ngaphansi kwamahlombe akho namadolo ngaphansi kwezinqulu zakho.
- Yehlisa isisu sakho phansi njengoba uphakamisa isifuba sakho nomsila (inkomo).
- Gcoba umgogodla wakho, faka isilevu sakho phakathi, bese ufaka ithambo lomsila (ikati).
- Phinda izikhathi ezinhlanu kuya kweziyi-10.
Ukwelula kwe-Hip flexor
- Guqa ngamadolo unyawo lwakho lwesokudla lubheke phambili nedolo lakho lesokunxele kumata noma ithawula.
- Beka isandla sakho sokudla ngesineke ethangeni lesokudla.
- Phakamisa ingalo yakho yangakwesokunxele phezulu nangemuva, ugobe kancane umgogodla wakho.
- Bamba imizuzwana engu-20 ukuya kwangu-30.
Inja yenyoni
- Ngena unakane. Gcina ikhanda lakho lihambisana nomgogodla wakho futhi ugone isisu sakho ngomgogodla wakho.
- Phakamisa ingalo yakho yokunene phambi kwakho; ingalo engenhla ibekwe eduze kwendlebe.
- Phakamisa umlenze wakho wesokunxele emuva njengokungathi wenza unyawo odongeni olungemuva.
- Misa isikhashana ukubala noma okubili, bese ushintsha amalungu.
- Phinda kwesokudla nakwesokunxele izikhathi ezingaba ngu-10.
Superman
- Lala umata ubheke phansi.
- Yelula imilenze yakho ngemuva kwakho futhi welule izingalo zakho phambili udlule ezindlebeni zakho.
- Yelula imisipha yakho yesisu bese uhlanganisa amahlombe akho.
- Letha ingalo yakho yesokudla nomlenze wesokunxele cishe ngamasentimitha ama-4 ukusuka phansi.
- Bamba izikhathi ezintathu kuya kweziyisihlanu bese uphinda ngengalo yesokunxele nomlenze wesokudla.
- Phinda izikhathi ezingaba ngu-20.
Isiphazamisi Esifile
- Lala ngomhlane wakho ugobile amadolo akho kanye nezinsika zakho zihambisana naphansi.
- Hug imisipha yakho yesisu iqonde emgogodleni wakho.
- Nweba ingalo yakho yesokudla ngaphezu kwekhanda lakho njengoba wehlisa unyawo lwakho lwesokunxele ukuze uzule ngaphezu komhlabathi noma ucofe phansi.
- Buyisela lezi zitho endaweni yokuqala bese ushintsha izinhlangothi.
- Phinda izikhathi ezingu-10 kuya kwezingu-20.