I-multifidus isekela umgogodla futhi iyimisipha ebalulekile ngemuva ukuze inikeze amandla naphezu kobukhulu bayo obuncane. Ubuhlungu obuphansi emuva buyisimo esivamile, futhi ukuzivocavoca kwemisipha ye-multifidus kungasiza ukunikeza ukukhululeka okuthile.
Iyini i-Multifidus?
Ukuzinza kuwumsebenzi oyinhloko walo msipha, omncane futhi ohlanganisa izingxenye ezintathu ezihlangene futhi uzinzise ezingeni ngalinye, ngokusho kwesihloko sikaJulayi 2013 esanyatheliswa kuyi-Journal of Physical Therapy Science. Njengoba igama layo liphakamisa, i-multifidus yenziwe ngemisipha eminingi ehlanganiswe nekholomu ye-vertebral. Ihlukaniswe ngamaqembu amabili emisipha: ekha phezulu futhi ejulile.
Njengoba ama-vertebrae empeleni ehamba, ehlinzeka ngokunyakaza okudingekayo ku-physiology yomuntu, i-multifidus inikeza ukuzinza ukusiza ukugcina ama-vertebrae eqinile futhi enempilo, ukugwema ukuwohloka kwamalunga.
I-lumbar multifidus isebenza iziqinisi eziguquguqukayo zesisu kanye nemisipha yaphansi ye-pelvic yomhlane ophansi kanye ne-pelvis ukuvumela amaphethelo akho ukuba ahambe ngokukhululeka kuyilapho ugcina ukuzinza okuyisisekelo. Uma lo msipha ulimele, ungase uzwe ubuhlungu obudluliselwe eduze kwe-vertebrae eseduze noma ohlangothini lwe-abs yakho.
Amandla amakhulu nokuzinza kubalulekile empilweni ye-lumbar multifidi. Umnyombo usebenza njengeyunithi, futhi ukungasebenzi ngenxa yokuqina noma ukufinyela kwemisipha nokwandisa kwezinye izindawo zomzimba, njengama-quadriceps nama-hamstrings, kungabangela ubuhlungu obuphansi emuva.
Umgogodla wakho unamaqembu amaningana emisipha., okuhlanganisa i-multifidi, i-diaphragm, i-pelvic floor, nesisu esiphambene. Ukubandakanya le misipha njengeyunithi kuzosiza ukuhlinzeka ngokuzinza okuphezulu komgogodla kanye nokunciphisa ubuhlungu obuphansi emuva nokwandisa ukuzinza.
Izivivinyo ezingu-12 ezihamba phambili zokuqinisa umhlane ophansi
Izivivinyo ezi-3 zokuthuthukisa imisipha yakho ye-multifidus
Ochwepheshe batusa ukuzivocavoca kwe-hip flexibility for the hamstrings, hip flexors, kanye nemisipha ye-gluteal ukuze kukhululwe ubuhlungu obuphansi emuva. Lezi zivivinyo zihlanganisa i-quadriceps elula, i-hip flexor stretch, i-adductor stretch, i-hamstring stretch, i-dynamic hamstring stretch, i-lateral IT band stretch, i-C-stretch ye-IT band, kanye ukwelula kwe-gluteal. I-multifidus elandelayo elula inikezwa yi-Princeton University.
Umkhuleko, Ikati, Ikamela
- Ngena phansi ngawo womane, amadolo akho enamathiselwe ngaphansi kwezinqulu zakho futhi izandla zakho zibe banzi kancane kunobubanzi behlombe, neminwe yakho ibheke phambili.
- Ngesigaba somkhuleko, khipha umoya njengoba uhlezi emuva ezithendeni zakho, wehlisa ikhanda lakho futhi ubeka isilevu sakho phansi njengoba uqondisa izingalo zakho. Lesi simo saziwa nangokuthi ukuma kwengane.
- Esigabeni sekati, donsa umoya bese ugoqa iqolo lakho phezulu njengoba uvala i-abs yakho, womisa inkinobho yesisu sakho emgogodleni wakho. Gcina isilevu sakho sibambekile.
- Ngesigaba wekamela, khipha umoya futhi njengoba wehlisa isisu sakho futhi welula isilevu sakho ophahleni. Hlala endaweni yokuthandaza njengoba ubuyisela isilevu sakho phakathi.
- Phinda ukulandelana izikhathi ezinhlanu.
ibhuloho elivamile ezindololwaneni
- Lala phansi ubheke phansi futhi ubeke izandla zakho phansi. Phakamisa izinqe zakho ukuze izingalo zakho nezinzwane zikusekele.
- Gcina umgogodla wakho uqinile futhi uqonde emuva.
- Bamba kulesi sikhundla imizuzwana engu-15, uqhubeka imizuzwana engu-15 ngokuphindaphinda ngakunye, kuze kufike kumzuzu owodwa.
- Phinda izikhathi ezinhlanu kuya kweziyi-10.
isiphazamisi esifile
- Lala phansi, bese welula izitho zakho ubheke ophahleni, amadolo akho enamathiselwe ngaphansi kwezinqulu zakho futhi izandla zakho zibe banzi kunobubanzi behlombe, iminwe nezintende zibheke phambili.
- Hlanganisa umgogodla wakho futhi ugcine umhlane wakho uqondile njengoba usebenzisa ama-hamstrings akho, ama-glutes, nemisipha ephansi emuva ukuze uphakamise umlenze owodwa phansi ngenkathi uphakamisa ingalo ehlukile ngesikhathi esifanayo, wehlisa umhlane wakho emuva endaweni yokuqala.
- Phinda izikhathi ezingu-10 ohlangothini ngalunye.
Njalo bonana nodokotela wakho noma umqeqeshi wezemidlalo uma unezinhlungu zokubuyela emuva ezihlala isikhathi eside kunesonto noma amabili. Udokotela wakho angakwazi ukukuxilonga futhi uzokwazi ukusho ukuthi iyiphi ingxenye yomhlane wakho elimele ukuze uchwepheshe womzimba noma umqeqeshi wezemidlalo angancoma izivivinyo ezisebenzela wena kanye nesimo sakho esithile.