I-Lateral Flexion

-Delile

• Kuyini i-lateral flexion?
• Ukuhamba komgogodla nokuhamba kwe-lateral
• Ukulinganiswa kwe-lateral flexion yomgogodla kulinganiswa kanjani
• Ukuzivocavoca ukuthuthukisa ukugoba okulandelayo
• Side and hip ukunwebeka
• Ukwelula okuphansi emuva
• Imiqulu yezintambo
• Ukudla okudlela endlini

Kuyini i-lateral flexion?

I-Flexion ukunyakaza kwenhlanganisela okwandisa i-engeli phakathi kwenhlanganisela nengxenye yomzimba. Ukunyakaza kwengxenye yomzimba ohlangothini kubizwa nge-lateral flexion.

Lolu hlobo lokunyakaza luvame ukuhlotshaniswa nentamo nomgogodla. Isibonelo, lapho uhambisa ikhanda lakho kwelinye lamahlombe akho noma ugoba umzimba wakho eceleni, wenza ukugoba okulandelayo.

Ukuhamba komgogodla nokuhamba kwe-lateral

Ikholomu yomgogodla inikeza ukusekelwa okuphakathi komzimba wakho. Kuvikela umgogodla wakho futhi kukunikeze ukuguquguquka kokugoba nokuhamba ngokukhululeka.

Umgogodla wenziwe ngamathambo angama-24 (ama-vertebrae) angama-24 ezigabeni ezintathu eziyinhloko:

• Umgogodla womlomo wesibeletho uqukethe ama-vertebrae ayisikhombisa okuqala asentanyeni yakho.
• Umgogodla we-thoracic uhlanganisa ama-vertebrae ayi-12 emhlane wakho ongaphezulu.
• Ama-vertebrae amahlanu asele emhlane wakho ongezansi akha umgogodla we-lumbar.

Inkinga nge-disc disc, i-vertebra, noma i-nerve ingathinta ukuhamba komgogodla kanye nekhono lomuntu lokuhamba kamuva.

Ukuhamba komgogodla kungathinteka yinoma yiziphi izimo noma ukulimala, kufaka phakathi:

• ukuqhuma
• izinkinga
• ubudala
• amadiski e-herniated
• i-vertebrae ephukile

Funda izivivinyo zokuthuthukisa ukuhamba nokuguquguquka.

Ukulinganiswa kwe-lateral flexion yomgogodla kulinganiswa kanjani

Ithuluzi elibizwa nge-goniometer livame ukusetshenziselwa ukunquma ububanzi be-lateral flexion. Leli thuluzi lilinganisa kahle ama-engeli.

Ukukala i-lateral flexion yomgogodla, umhlinzeki wezokunakekelwa kwezempilo ubeka i-goniometer phezu kwe-sacrum yakho, okuyithambo elingunxantathu ngaphansi komgogodla, ophakathi kwamathambo enqunu okhalweni.

Umhlinzeki wezokunakekelwa kwezempilo ubeka ingalo emile ye-goniometer ngokuya phansi kanye nengalo ehambayo ngokuhambisana nomgogodla wakho.

Ngokulandelayo bakugobile ohlangothini olulodwa ngaphandle kokugoba phambili noma emuva. Balungisa ingalo ehambayo ngokufanele futhi babhale imiphumela ngama-degree.

Bese baphinda isilinganiso ngakolunye uhlangothi.

Ububanzi obujwayelekile bokuhamba kwe-lateral flexion yesifunda se-lumbar ngama-40 kuye kuma-60 degrees.

Ukuzivocavoca ukuthuthukisa ukugoba okulandelayo

Inhlanganisela yokwelula nokuzivocavoca umzimba ingakhuphula izinga lokunyakaza kwakho nokuguquguquka kokuhamba kwakho kwe-lateral. Ukuhlanganisa ukugoqeka kwe-lateral ekuzivocavoca okulungile kungasiza ekuthuthukiseni amandla akho esiqu ngokusebenza imisipha yakho eblique kanye nohlangothi.

Side and hip ukunwebeka

Ukuze uthuthukise ukuguquguquka kwesikhashana, zama lo msebenzi.

Ungakwenza kanjani:

1. Yima ngezinyawo zakho zibanzi kancane ukwedlula ububanzi bamahlombe zihlukaniswe.
2. Usebenzisa iminyakazo elawulwayo, phakamisa ingalo yakho yangakwesokudla phezu kwekhanda lakho.
3. Kancika kancane kwesobunxele. Gcina isisu sakho siqinile. Kufanele uzwe imisipha yenyonga nesisu idonswa lapho uncike.
4. Phinda ngakolunye uhlangothi.

Ukwelula okuphansi emuva

Ukwelula okuphansi emuva kungakusiza ukuthi unciphise ukungezwani emhlane wakho ophansi.

Ungakwenza kanjani:

1. Beka flat emhlane wakho.
2. Letha idolo lakho lesobunxele ngangokunokwenzeka esifubeni sakho, beka isandla sakho sobunxele ngaphandle kwedolo lakho, bese uphendulela ikhanda lakho kwesobunxele.
3. Usebenzisa isandla sakho sobunxele, dudula idolo lakho langakwesokunxele liye kwesokudla esifubeni sakho. Gcina ikhanda lakho libheke kwesobunxele. Kufanele uzwe umhlane wakho welula njengoba usonta.
4. Phinda ngohlangothi oluphambene.

Lezi zimo ze-yoga nazo zilungele ukwelula umhlane wakho ongezansi.

Imiqulu yezintambo

Uma ufuna ukuthuthukisa ukugoba okulandelayo entanyeni yakho, zama imiqulu yentamo.

Ungazenza kanjani:

1. Thatha umoya ojulile futhi uphumule imisipha yakho yentamo.
2. Beka isilevu sakho esifubeni.
3. Slow kancane intamo yakho ohlangothini ngalunye kumbuthano.

Ukudla okudlela endlini

I-lateral flexion ifaka ukugoba isitho somzimba, ikakhulukazi isisu sakho nentamo, eceleni. Lolu hlobo lokunyakaza lungathinteka ukulimala emuva nezinye izimo.

Ungathuthukisa ukuhamba kwakho kwe-lateral ngokwelula nokuzivocavoca umzimba okugxile ekwandeni ukuguquguquka emhlane wakho.

Xhumana nodokotela wakho ngaphambi kokungena kunoma yiluphi uhlobo olusha lokuzivocavoca umzimba.