Ukuzivocavoca umzimba kwe-Anterior Pelvic Tilt

-Delile

• Wazi kanjani ukuthi une-anterior pelvic tilt?
• Ukuguqa kwesigamu se-hip flexor
• Ibhuloho
• Ukuphakamisa umlenze ngokuguqa emuva
• Izikwele
• Ukutsheka kwe-pelvic
• Uyini umbono wokuthambekela kwangaphambili kwe-pelvic?

Ukuthambekela kwangaphambili kwe-pelvic

I-pelvis yakho ikusiza ukuba uhambe, ugijime, futhi uphakamise isisindo emhlabathini. Kubuye kube nomthelela ekumeni kahle komzimba.

Ukuthambekela kwangaphambili kwe-pelvic kulapho i-pelvis yakho ijikeleziswa phambili, okuphoqa umgogodla wakho ukuthi ujike. Kuvame ukubangelwa ukuhlala ngokweqile ngaphandle kokuzivocavoca ngokwanele nokwelula ukulwa nemiphumela yokuhlala usuku lonke. Uma une-anterior pelvic sitsheka ungaqaphela ukuthi imisipha engaphambili yamathanga namathanga aqinile, kuyilapho ingemuva ibuthakathaka. Imisipha yakho ye-gluteus kanye nesisu nayo ingaba buthakathaka. Konke lokhu kungadala:

• ubuhlungu beqolo
• izinhlungu zethambo nedolo
• ukuma okungalungile
• ukuphoqelelwa kwe-hip namadolo

Ngenhlanhla, kunokuzivocavoca okuningana ongakwenza ekhaya ukusiza i-pelvis yakho ibuyele esimweni sokungathathi hlangothi okungenabuhlungu.

Wazi kanjani ukuthi une-anterior pelvic tilt?

Ungenza okuthile okubizwa ngokuthi ukuhlolwa kukaThomas ukubona ukuthi unokuthambekela kwangaphakathi kwe-pelvic.

1. Hlala onqenqemeni lwethebula eliqinile.
2. Lala ubuye uye etafuleni ukuze imilenze yakho ilenge etafuleni elisedolweni.
3. Donsela omunye wemilenze yakho ngakuwe, ubambe ngaphansi kwedolo lakho futhi ugobise umlenze wakho uze uhlale esifubeni sakho.
4. Phinda ngomunye umlenze.

Uma i-pelvis yakho iqondaniswe kahle, ngemuva komlenze wakho wokuphumula kuzothinta itafula lapho ungena kulesi sikhundla.

Uma udinga ukunweba umlenze wokuphumula noma ujikeleze umlenze noma isinqe sakho ukuze uthinte itafula, imisipha yakho yethanga langaphambili iqinile. Lokhu kungenzeka kukhombisa isinqe esitshekile.

Ukuguqa kwesigamu se-hip flexor

Lokhu kuvivinya kuzosiza ukuphumuza ukuguquguquka kwe-hip futhi kwandise ukuguquguquka kwe-hip yakho.

• Nyathela umlenze wakho wesobunxele phambi kwakho bese ugoqa kuze kube yilapho idolo lakho langakwesokudla liphumule phansi. Faka ithawula ngaphansi kwedolo lakho uma lokhu kungakhululeki. Umlenze wakho wesobunxele kufanele wenze i-angle engu-90 degree emadolweni akho.
• Letha i-pelvis yakho phambili ngokuqinisa imisipha yakho ye-gluteus kanye nesisu.
• Ncika phambili kusuka emlenzeni wakho wesokudla uze uzwe ukungezwani ku-hip flexor nasethangeni elingaphakathi lomlenze wakho wangakwesokudla
• Bamba amasekhondi angama-30, udedele, bese uphinda kuze kube izikhathi ezi-5.
• Shintsha imilenze.

Ngenkathi ulula, akufanele uzwe ukungezwani phambi kwethanga lakho. Ukwelulwa akufanele kulimaze, kepha kufanele uzwe ukungezwani okuncane ku-hip flexors yakho. Qiniseka ukuthi ugcina i-pelvis yakho itshekile kancane kulo lonke ukunwebeka.

Ibhuloho

Lokhu kuvivinya umzimba kuzoqinisa imisipha yakho kanye nemisipha yakho ye-gluteus.

• Lala ufulathele ngomhlane unemilenze egobile izinyawo zakho ziyisicaba phansi futhi ubanzile okhalweni, izingalo zisemaceleni akho.
• Phusha izithende zakho phansi njengoba uphakamisa i-pelvis yakho phezulu phansi kuze kube yilapho umzimba wakho ophezulu namathanga akhe umugqa oqondile.
• Bamba imizuzwana emi-2, wehlise phansi kancane, bese uphinda izikhathi eziyi-8 kuye kwezingu-12.

Qiniseka ukuthi uqinisa imisipha yakho ye-gluteus kanye nesisu ngenkathi ukulesi sikhundla ukugcina ukuqondanisa kwebhuloho okulungile.

Ukuphakamisa umlenze ngokuguqa emuva

Lokhu kuvivinya kuzosiza ukuqinisa isisu sakho nokwelula umhlane wakho kanye nemisipha yakho ye-gluteus.

• Thola phansi ezandleni zakho nasemadolweni.
• Beka izandla zakho kububanzi behlombe phansi. Qondanisa okhalweni lwakho namadolo akho.
• Qiniseka ukuthi umhlane wakho ufana nomhlabathi ngakho-ke i-pelvis yakho isesimweni sokungathathi hlangothi.
• Donsa inkinobho yakho yesisu ungene emgogodleni wakho bese ugoba umhlane wakho lapho uphuma.
• Bamba imizuzwana emi-2, bese ubuyisa umgogodla wakho endaweni yokungathathi hlangothi.
• Nweba umlenze owodwa emuva bese uwuphakamisa uze ufike ebangeni elifanayo nomzimba wakho, ngakho-ke umlenze nomzimba wakho ophakanyisiwe uqondaniswe. Gcina umgogodla wakho ungathathi hlangothi.
• Bamba lesi sikhundla kuze kube yimizuzwana engu-5, yehlisa umlenze, bese uphinda kuze kube izikhathi eziyishumi.
• Shintsha imilenze.

Lokhu kuvivinya umzimba kuzoqinisa izicubu zakho zesisu kanye ne-gluteus futhi kulungise imisipha yakho yangemuva.

Qiniseka ukuthi ugcina umlenze wakho oweluliwe uhambisana nomzimba wakho. Ukugoqa umhlane wakho kakhulu kungadala izinhlungu emuva.

Izikwele

Lokhu ukuzivocavoca umzimba okugcwele okusiza ukuqinisa imisipha ye-gluteus, imisipha kanye ne-quadriceps, phakathi kwabanye.

• Beka izinyawo zakho ububanzi behlombe, izinzwane zikhombe phambili.
• Zithobe endaweni yokuhlala kuze kube yilapho amathanga akho ehambelana phansi. Qiniseka ukuthi ugcina i-abs yakho iqinile futhi umqolo wakho ungathathi hlangothi.
• Phusha uye endaweni yokuma bese uhambisa okhalo lwakho kancane phambili ngokuqinisa imisipha yakho ye-gluteus.
• Phinda izikhathi eziyi-15 kuye kwezingu-20.

Njengoba ugoqa, ungavumeli amadolo akho adlule ezinzwaneni zakho noma ajikeleze ngaphakathi. Gcina umhlane wakho ungathathi hlangothi. Ungagobisi ijika lomgogodla wakho ophansi noma ukhombe umgogodla ngokweqile. Cindezela isisu sakho nemisipha ye-gluteus.

Ithiphu: bheka ngqo phambili bese ubona ngeso lengqondo ukuthi usuzohlala esihlalweni.

Ukutsheka kwe-pelvic

Lokhu kuvivinya umzimba kusiza ukuqinisa imisipha yakho yesisu, futhi welule imisipha engezansi kwakho.

• Lala ngomhlane phansi ungathathi hlangothi imilenze yakho igobile futhi izinzwane zibheke phambili.
• Donsa inkinobho yakho yesisu ungene emgogodleni wakho, uphushe i-pelvis yakho phezulu ophahleni.
• Qinisa imisipha yakho ye-gluteus ne-hip njengoba utshekisa i-pelvis yakho phambili. Bamba imizuzwana emi-5.
• Yenza amasethi ama-5 okuphindwayo okungama-20.

Lokhu kuvivinya kuzosiza umgogodla wakho ungene esimweni esifanele sokungathathi hlangothi, ngakho-ke qiniseka ukuqapha intuthuko yakho.

Uyini umbono wokuthambekela kwangaphambili kwe-pelvic?

Ukuhlala isikhathi eside ngaphandle kokuzivocavoca ngokwanele nokuqinisa umzimba kungadala ukuthambekela kwangaphambili kwe-pelvic, okuholela ekutheni umgogodla wakho ube nokugobeka kwehaba. Ngaphezu kokuthinta ukuma kwakho, lesi simo singadala izinhlungu emuva nangesinqe. Ungalungisa ukuthambekela kwangaphandle ngokusebenzisa ukuzivocavoca umzimba, ukunweba, nokubhucunga umzimba.

Uma umsebenzi wakho uhilela ukuhlala isikhathi eside, qiniseka ukuthi uvuka futhi wenze izindlela ezimbalwa ezilula, noma zama ukufaka indawo yokudla kwasemini ngokuhamba.