Ungayiqhekeka Kanjani Inqawe Yakho Ngaphandle Kokuzilimaza

-Delile

• Ungayiqhekeka kanjani inyonga yakho
• Uvemvane luyazelula
• Side lunge
• I-pigeon pose
• Izinyathelo zokuzivikela
• Ukungakhululeki kwe-Hip kubanga
• Ukubonana nodokotela nini
• Ukudla okudlela endlini

Ukubuka konke

Ubuhlungu noma ukuqina ezinqulwini kujwayelekile. Ukulimala kwezemidlalo, ukukhulelwa, nokuguga konke kungabeka ubunzima emaqenjini akho we-hip, okwenza kube nzima kakhulu ukujoyina ukungena nokungena kuhla olugcwele lokunyakaza.

Kwezinye izimo, lokhu kubangela umuzwa wokuthi izinkalo zakho azenziwe kahle futhi zidinga ukuqhekeka noma "ukuqhuma" endaweni.

Kwesinye isikhathi inyonga yakho izokwazi nokwenza umsindo wokuqhekeka yodwa. Yize lokhu kungakhombisa inkinga enkulu yokuhlangana, imvamisa nje yimisipha egeleza ihlangane. Abantu abaningi babhekana nalokhu "kuqhekeka" ngaphandle kwezinye izimpawu.

Ngenkathi ubuhlungu be-hip obuphindaphindiwe kufanele buhlale bubhekiwe futhi butholwe ngudokotela, kunezimo ezithile lapho kuphephile ukuzama ukuphinda ubonise izinkalo zakho ekuqondaneni okulungile. Qhubeka ufunda ukuthola ukuthi ungakuzama kanjani lokhu, futhi kanjani.

Ungayiqhekeka kanjani inyonga yakho

Ijoyini le-hip liyinhlanganisela yebhola nesokhethi elixhuma ukhalo lwakho phezulu kwethambo lethanga lakho.

Isigaxa esijiyile soqwanga phakathi kwamathambo senza amathambo akho agudlane ngaphandle kokukuzwisa ubuhlungu.

AmaTendon axhumanisa imisipha namathambo okhalweni lwakho, uwabophele ndawonye kodwa ashiye indawo yokuba anwebe lapho kudingeka.

Uma imisipha ivutha, uma uqwanga luqala ukonakala, noma uma kulimala imisipha noma amathambo akho, ukuhamba kwakho kwe-hip kuyancipha. Zama kuphela lezi zivivinyo uma i-hip yakho izwa "ivaliwe" kodwa ingakubangeli ubuhlungu.

Uvemvane luyazelula

1. Hlala uqonde ngezinqe zakho uthinte ngokuqinile phansi.
2. Gobisa amadolo akho bese ubeka phansi kwezinyawo zakho ukuze izithende zakho zithinte.
3. Thatha umoya ojulile ukuze ubeke ukunwebeka kwakho.
4. Cindezela ngobumnene amadolo akho phansi nhlangothi zombili ubheke phansi uphefumulele ngaphandle. Ungase uzwe i-pop yakho ye-hip.

Side lunge

1. Sukuma uqonde bese uhambisa izinyawo zakho endaweni ebanzi.
2. Ncika ngakwesokudla ngangokunokwenzeka, ugoba idolo langakwesokudla ngenkathi ugcina umlenze wakho wesobunxele uqonde. Kufanele uzwe welula emgodini wakho wesobunxele, futhi ungezwa i-pop.

I-pigeon pose

1. Qala esiswini sakho, ubheke phansi.
2. Phakamisa izingalo zakho bese uletha imilenze yakho ngqo ngemuva kwakho. Dala isimo se-V esiguquliwe ngomzimba wakho, wenze izingalo zakho ziqonde futhi ububanzi behlombe buhlukane nezinyawo zakho zibe phansi phansi.
3. Flex unyawo lwakho lokunene. Phakamisa umlenze wakho wangakwesokudla phansi bese uwuletha phambili ubheke ezandleni zakho. Phumuza iqakala lakho langakwesokudla esihlakaleni sakho sobunxele bese uzithoba phansi. Ithanga lakho kufanele libe licabalele ngokumelene nocansi noma umhlabathi.
4. Slayida umlenze wakho wesobunxele uqonde emuva. Ithanga lakho lesobunxele kufanele ligijime liye ngaphakathi kuwo wonke umzimba wakho. Beka izandla zakho ezinhlangothini zakho ngeminwe yakho ethinta phansi, ngemuva konyawo lwakho lokunene.
5. Hambisa umzimba wakho phambili ngaphezu komlenze wakho wesokudla, usondele eduze kwaphansi ngangokunokwenzeka. Ungase uzwe i-pop noma i-crack. Uma uzwa noma yibuphi ubuhlungu, yeka khona manjalo.
6. Khuphuka kancane kusuka ku-Pigeon pose ngemuva kwemizuzwana engama-30, bese uyiphinda ngakolunye uhlangothi.

Izinyathelo zokuzivikela

Uma unokusola ukuthi ulimele, ungazami ukuqhekeza isinqe sakho. Ukuqhekeka ngokuphindaphindiwe kwe-hip yakho kungadlulela noma kubangele ukulimala ngokuhamba kwesikhathi.

Ngenkathi inqulu ezwa "ingekho endaweni" ingacasula, unganyakazisi izinkalo zakho noma unyakaze ngokungafanele ukuzama ukuyifaka ku- "pop." Noma imuphi umzamo wokuqhekeza isinqe sakho kufanele wenziwe kancane, ngokuphepha, ngokucabangela nokunyakaza okuqaphile.

Uma uzwa ukuthi isinqe sakho siyaphuma endaweni kaningana ngesonto, noma uma kukhona ubuhlungu obuhambisana nomsindo ovelayo lapho uqhekeza isinqe sakho, udinga ukubona udokotela wakho. Imithi elwa nokuvuvukala, ukwelashwa ngokomzimba, noma ukunakekelwa kwe-chiropractic kungadingeka ukwelapha ukungakhululeki kwe-hip yakho.

Ukungakhululeki kwe-Hip kubanga

I-Crepitus yigama lezokwelapha lamajoyini aqhekeka futhi avele. I-Crepitus ingabangelwa amagesi abhajwe phakathi kwamalunga. Kungabangelwa futhi yizinyembezi zemisipha, amathambo aphukayo futhi angapholi kahle, nokuvuvukala okuzungeze ijoyinti lakho.

Ezinye izimbangela ezivamile zokungahambi kahle kwe-hip:

• ukuqhaqha i-hip syndrome, isimo esibangelwa ukuvuvukala kwemisipha yemisipha ngokuchofoza njengoba kugudla isokhethi lakho le-hip
• isifo samathambo
• i-sciatica noma ezinye izinhlobo zezinzwa ezicijile
• i-bursitis
• ukuhlukaniswa kwesinqe ngenxa yokulimala
• izinyembezi ezinzima
• i-tendinitis

Ukubonana nodokotela nini

Uma ukuqhekeka kwesinqe sakho kukubangela noma yikuphi ubuhlungu, kufanele ubone udokotela wakho.

Uma unesimo sokuvuvukala, imijovo ye-corticosteroid ingakwazi ukunciphisa ubuhlungu nokuvuvukala kwakho. Ubuhlungu bakho be-hip bungaba uphawu lokuqala lwe-arthritis noma lukhombise ukuthi unezinkinga ngomhlane wakho ophansi.

Ukuziba ubuhlungu bakho be-hip kungandisa ubuhlungu noma ukulimala. Kepha ukulimala kwe-hip nezimo zezempilo eziphathwa ngokushesha nangokufanele zinesibikezelo esihle.

Ukudla okudlela endlini

Ukuqhekeka inqulu yakho ngezikhathi ezithile ukuze ukhulule ukungezwani akuyona ingozi yezempilo. Ngokufanayo, isinqe esizidabula sodwa ngesikhathi sokuzivocavoca noma lapho uvuka embhedeni akuyona into engavamile.

Uma uzizwa sengathi ilunga lakho le-hip "liphelile" noma alikho endaweni, kunezindlela eziphephile zokuliqhekeza. Kodwa ukuqhekeka kaninginingi noma ukuqhuma inqulu yakho ukwelapha ijoyini elisuswe noma lalimala akusebenzi. Khuluma nodokotela wakho nganoma yibuphi ubuhlungu noma ukukhathazeka onakho mayelana nokuqhekeka kwamalunga.