Ubuhlungu emhlane ophansi, owaziwa ngokuthi ubuhlungu obuphansi emuva, ngezinye izikhathi bungadlulela emilenzeni nasezinyaweni, okubangela i-lumbosciatica. Le pathology ikleliswe endaweni yesibili phakathi kwezifo ze-musculoskeletal, ngemuva kwe-osteoarthritis, futhi ingenye yezimbangela eziyinhloko zokukhubazeka nokulova emsebenzini. Ngenxa yalokho, kubeka umthwalo omkhulu wezomnotho futhi kuthinte kabi izinga lempilo yalabo abathintekayo. Kulokhu, kuneziningi umzimba ukuvimbela ubuhlungu obuphansi emuva.
Kulesi sihloko sizokutshela ukuthi yiziphi izivivinyo eziyinhloko zokuvimbela ubuhlungu obuphansi emuva nokuthi ungayenza kanjani.
Ukuzivocavoca ukuvimbela ubuhlungu obuphansi emuva
Ukuze ugweme ukuhlupheka ngenxa yobuhlungu obuphansi, isilinganiso esiphumelela kakhulu esingasithatha ukwenza izivivinyo ezihloswe kule ndawo, sigxile ikakhulukazi ekuqiniseni imisipha yomgogodla ophansi. Kunconywa kakhulu ukufaka i-asanas, noma i-yoga postures, njengoba isiza imisipha yethoni ngaphandle kokubeka ukungezwani ngokweqile noma umthwalo kuwo. Ukwengeza, kunezinyathelo ezithile eziklanyelwe ukukhulula ubuhlungu obuphansi emuva. Ezimweni lapho ubuhlungu sebuvele bukhona, amabhande ase-lumbar angasetshenziswa ukunikeza ukusekela nokuzinza endaweni ethintekile yomzimba.
Ukwenza izivivinyo ezithile kungasiza ukukhulula ubuhlungu obuphansi emuva futhi kuthuthukise amandla emisipha yakho yangemuva. Ake sibone ukuthi yiziphi izivivinyo ezingcono kakhulu zokuvimbela ubuhlungu obuphansi emuva.
Ipulangwe ye-asymmetric
Nakuba kungase kube inselele kancane, lokhu kuzivocavoca okuhloswe ukukhulula ubuhlungu obuphansi emuva kuye kwafakazela ukuthi kusebenza kahle kakhulu ekuqiniseni imisipha yakho yangemuva.
- Ngena endaweni ethambekele, uzisekela kuphela ngezingalo zakho namabhola ezinyawo zakho. Izingalo zakho kufanele zakhe i-engeli elungile, idlulele ezingeni lehlombe.
- Gcina ukuma okufanele ngokwehlisela kahle amahlombe akho phansi futhi ugweme ukucwila. Ithuthukisa ukuzinza ngokwenza kusebenze imisipha yemilenze nama-glutes.
- Gcina ukuhleleka okufanele ngokuqinisekisa ukuthi izinqulu namahlombe akho ayahambisana, udala ukuma okuqhubekayo, okude. Thatha isikhashana imizuzwana emi-5 ngaphambi kokuphinda umsebenzi.
Ipulangwe eliseceleni
Ukufakwa kwe-a ukuhlukahluka kokuzivocavoca kwepulangwe akubhekiseli umhlane ophansi kuphela, kodwa futhi ibamba ngokuphumelelayo futhi iqinise imisipha yesisu, ama-glutes, ama-hips kanye nabathumbi.
- Ngena endaweni yepulangwe eseceleni ngokubeka unyawo olulodwa phansi kanye nolunye unyawo phezulu noma ngaphambili kancane. Yelula ingalo yakho ophahleni bese uphakamisela ikhanda lakho esibhakabhakeni. Bamba lesi simo cishe imizuzwana engu-20 ngaphambi kokuthi uzehlise ngobumnene, wenze isiqiniseko sokuthi umgogodla wakho uhlala uqinile futhi uzinzile.
- Ukuze ugcine ibhalansi, yenza umsebenzi ofanayo emlenzeni ohlukile ngenkathi uncike engalweni ehambisanayo.
ukuma kwentethe
Kuyi-yoga pose ebandakanya ukulala ubheke phansi futhi uphakamise imilenze yakho nomzimba ongaphezulu usuka phansi. Ekuqaleni, ungase uthole lesi sikhundla siyinselele kancane lapho uzama okokuqala, kodwa Ngokuzijwayeza okungaguquki, kancane kancane uzokuthola kulula ukuphakamisa izingalo nemilenze yakho. Lokhu kuvivinya umzimba okukhethekile kunenzuzo enkulu ekudambiseni ubuhlungu obuphansi emuva njengoba kukuvumela ukuba wandise imisipha kuwo wonke umzimba wakho.
- Ngena endaweni ethambekele, izingalo zakho zelulelwe emaceleni. Phefumula ngokujulile futhi njengoba ukhipha umoya, phakamisa ikhanda, isifuba nemilenze uyisuse phansi. Ngesikhathi esifanayo, phakamisa izingalo zakho kumata, ushiye kuphela indawo yesisu sakho ixhumene nendawo engaphezulu. Nweba izingalo nemilenze yakho kuze kube seqophelweni eliphezulu, ngenkathi usebenzisa ama-glutes akho futhi wenze kusebenze imisipha yomzimba wakho wonke.
- Bamba indawo isikhathi esingamasekhondi angu-30, ulandelwe ukuphumula okufushane kwamasekhondi angu-5, bese uqhubeka nokuphinda umsebenzi.
Ubukhulu buyanda
Ukuzivocavoca okuzuzisayo ukuqinisa imisipha yangemuva kanye nokukhulula ubuhlungu obuphansi emuva kuhlanganisa ukuphakamisa izingalo nemilenze ngesikhathi esisodwa. Nakuba ekuqaleni kuyinselele ngenxa yesidingo sokusebenzisana, lo msebenzi welula ngokuphumelelayo zonke izindawo ezingemuva.
- Ngena endaweni yokuguqa izandla zakho namadolo phansi. Qinisekisa ukuthi amahlombe akho aqondile ngaphezu kwezandla zakho, hhayi ngaphambili noma ngemuva, nokuthi izinqulu zakho zihambisana namadolo akho ukuze umise isisekelo esizinzile.
- Ukuze uqale, nweba ingalo yakho yesokudla bese welula umlenze wakho wesokunxele ngesikhathi esifanayo. Gcina ikhanda lakho liqondaniswe nomugqa oqondile wengalo yakhe, njengokungathi uzama ukunweba intamo yakho esikhundleni sokuyiyeka iwe phansi. Ukuze uthole inselele eyengeziwe, faka ibhande elinwebekayo emilenzeni yakho ukuze uqinise ukumelana nokuba yinkimbinkimbi komsebenzi.
- Yenza umsebenzi ushintshana phakathi kwezandla nemilenze, bese uphinda inqubo. Thatha ikhefu bese uqedela amasethi amathathu ezimpinda eziyishumi.
isiphazamisi esifile
Ngokwenza lokhu kuvivinya okuqondile okuqondise ubuhlungu obuphansi emuva, abantu bangaqinisa ngokuphumelelayo imisipha yabo eyinhloko, ehlinzeka ngezinzuzo eziningi, indlela yokukhulula ukungakhululeki esifundeni se-lumbar futhi uvimbele ubuhlungu besikhathi esizayo.
Ukuze uthuthukise ubunzima balo msebenzi, zibeke ku-roller eyigwebu etholakala kancane ngaphansi komgogodla wakho ngenkathi ulele ngomhlane wakho imilenze yomibili iphakanyisiwe futhi amadolo akho egobile nge-engeli engu-90-degree.
- Phakamisa izingalo zakho ngaphezu kwezinga lamahlombe, uzilule phezulu. Qinisekisa ukuthi umgogodla wakho uhlala endaweni engathathi hlangothi, ugcine ukuxhumana nomhlabathi ngaphandle kokugoqa. Yehlisa amahlombe akho ubheke phansi.
- Yehlisa umlenze wakho wesokudla uye phansi njengoba uwudlulisela phambili, futhi ngesikhathi esifanayo wehlise ingalo yakho yesokunxele ibheke phansi ngemuva kwekhanda lakho njengoba uyinweba ngaphezulu. Gcina ukuhleleka kwedolo lakho kwesokunxele phezu kwe-hip yakho kanye nesandla sakho sokunene phezu kwehlombe lakho.
- Ngemva kokumisa isikhashana, buyisela umlenze wakho wesokudla nengalo yesokunxele ezindaweni zazo zokuqala. Qhubeka wenze umsebenzi futhi, kodwa kulokhu uhlangothi oluphambene, ukushintshana phakathi kwemilenze.
i-sphinx pose
Ukuma kwe-yoga okubandakanya ukulala ubheke phansi futhi uphakamise isifuba sakho phansi ngenkathi usekela umzimba wakho ongaphezulu ngezingalo zakho. Kubantu aba ukuzwa ubuhlungu emuva, lokhu kuvivinya kunconywa, njengoba kunenjongo emibili yokuvimbela nokukhululeka. Isiza ukuqinisa imisipha yangemuva futhi ngesikhathi esifanayo ikhuthaza ukunwetshwa kwesifuba, okwenza kube nenzuzo ikakhulukazi kubantu abahlezi abajwayele ukungahambi kahle.
- Zibeke endaweni ethambekele, izingalo zakho zibekwe phansi. Qinisekisa ukuthi izitebhisi zazo zonke izinyawo zixhumene nephansi futhi zibekwe ububanzi obuqondana nezinqulu zakho.
- Phakamisa ikhanda nesifuba sakho njengoba uphefumula ujule, uqinisekise ukuthi izandla zakho nezingalo zakho zihlala zixhumene naphansi futhi izindololwane zakho zibekwe ngaphansi nje kwamahlombe akho. Ungagcina ikhanda lakho liqondaniswe noma ulitshekisele emuva ngobumnene.
- Bamba indawo imizuzwana engu-30 ngaphambi kokubuyela endaweni yokuqala yokuqala. Thatha ukuphumula okufushane kwemizuzwana emi-5 bese uphinda ukunyakaza.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuzivocavoca okungcono kakhulu ukuvimbela ubuhlungu obuphansi emuva.