Ukwelula okungu-9 Ukusiza Ukukhulula i-Tight Lower Back

-Delile

• Ungakuthuthukisa kanjani ukuguquguquka namandla
• 1. Imibuthano ye-Hip
• 2. Izisuli zewindi
• 3. Amadolo esifubeni
• 4. Ukwehlisa umlenze owodwa
• 5. Ukutshekelwa kwepelvic
• 6. Ikati-Inkomo
• 7. Pose Ingane
• 8. Imilenze-Up-the-Wall
• 9. Isidumbu Pose
• Yini engadala ukuqina okuphansi okuqinile?
• Ezinye izindlela zokwelashwa ongazama ngazo
• Lapho uzobona udokotela wakho
• Amathiphu okuvimbela

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Izimpawu zomqolo ongezansi oqinile

Noma ngabe iqolo lakho eliphansi lizizwa liqinile njalo noma ngezikhathi ezithile, kubalulekile ukuthi ulalele umzimba wakho futhi uthathe izinyathelo zokukhulula ukungezwani. Umhlane ongezansi oqinile ungaba mubi futhi uholele ezinkingeni ezinkulu kakhulu. Kungathinta nokunyakaza kwakho kwansuku zonke njengokufinyelela phansi ukucosha okuthile phansi.

Ukuqina emhlane wakho ophansi kungahle kuhambisane nobuhlungu, ukuqhuma, nokucinana. Ubuhlungu buvame ukuzwa njengokuqaqamba okungapheli, okubandayo, futhi umqolo wakho ungazizwa uqine, ushubile, futhi unenkontileka. Ungase uzizwe nokuqina okhalweni, okhalweni nasemilenzeni.

Umhlane ongezansi oqinile odalwa ukuzivocavoca ngokweqile noma ukuphakamisa okuthile okusindayo kuvame ukuzwakala emahoreni ambalwa. Kuyinto evamile ukuzwa ukuqina noma ukukhathazeka ngemuva kokuzivocavoca, kepha kuvame ukwehla ezinsukwini ezimbalwa.

Ukuqina kungenzeka kakhulu uma wenza ukujima okungajwayele ukukwenza, noma uma ungekho esimweni esihle kakhulu. Uma nje iphakama futhi incipha ngesikhathi esifanele, akufanele kube yisizathu sokukhathazeka.

Ungakuthuthukisa kanjani ukuguquguquka namandla

Kunezindlela eziningi ezilula zokuzivocavoca ongazenza ukuze uthuthukise ukuguquguquka namandla emhlane wakho ongezansi.

Gxila ekwandiseni nasekukhuliseni umgogodla. Lokhu kusiza ukukhulula ukucindezelwa emhlane ongezansi. Ukwelula imisipha nakho kuyasiza.

Ngaphezu kwalokho, kufanele ukhethe ukuzivocavoca okugxile ekusebenzeni kwemisipha yezinqulu, yomgogodla, neye-gluteal (buttock).

Kunconywa ukwenza imisebenzi yansuku zonke njengokuhamba, ukubhukuda, noma i-yoga. Yenza umzamo wokuzinikela ekusebenzeni kaningi ngangokunokwenzeka. Ukwenza njalo ukuzivocavoca kanye nemisebenzi yokukhulula iqolo lakho elingezansi kuvame ukuletha imiphumela emihle emasontweni ambalwa.

Nazi izivivinyo eziyisishiyagalolunye ongangeza enkambisweni yakho yansuku zonke ukusiza ukuqinisa iqolo lakho eliphansi nokwenza ngcono ukuguquguquka.

1. Imibuthano ye-Hip

Lokhu kuvivinya umzimba kukhulisa ukuguquguquka, kuqeda ukungezwani, futhi kusiza ukukhulula imisipha engezansi nangemuva. Ungabandakanya futhi imisipha yakho eyinhloko uma ukhululekile.

Imisipha esetshenzisiwe:

• i-rectus abdominis (imisipha yesisu)
• i-erector spinae (imisipha egijima ubude bangemuva)
• imisipha okhalo
• imisipha ekhazimulayo

Umzimba osebenzayo. Umqondo Wokudala.

1. Yima ngezinyawo zakho zibanzi kancane kunezinqe zakho nezandla okhalweni.
2. Qala ngokuhambisa kamnandi izinkalo zakho ngapha nangapha.
3. Bese uzungezisa izinkalo zakho kancane uye ohlangothini olulodwa, wenze imibuthano emikhulu.
4. Yenza okungenani imibuthano eyi-10.
5. Phinda ohlangothini oluhlukile.

2. Izisuli zewindi

Lokhu kungukuzivocavoca okufinyeleleka okususa izingqinamba nokuqina emhlane ongezansi. Iphinde yelule izinkalo zakho.

Imisipha esetshenzisiwe:

• i-erector spinae
• imisipha ye-sacral (imisipha yengxenye yekholomu yomgogodla exhunywe ku-pelvis)
• imisipha okhalo
• oblique

Umzimba osebenzayo. Umqondo Wokudala.

1. Lala ngomhlane, uguqe ngamadolo akho, futhi welule izingalo zakho ziye eceleni ukuze zifane nomzimba wakho. Izinyawo zakho zingaba banzi kancane kunezinqe zakho.
2. Exhale njengoba wehla kancane amadolo akho ngakwesokunene bese uphenduka ubheka ngakwesobunxele.
3. Donsela emuva endaweni yokuqala.
4. Qhubeka nokunyakaza umzuzu owodwa, ushintshana phakathi kwezinhlangothi ezingakwesobunxele nangakwesokudla.

3. Amadolo esifubeni

Lokhu kunwebeka kusiza ukukhulula imisipha engemuva engezansi futhi kwandise ukuguquguquka ngenkathi kunwetshwa futhi kuzinzisa i-pelvis.

Imisipha esetshenzisiwe:

• gluteus maximus
• imisipha okhalo
• izixhumi zomgogodla
• ama-quadriceps

Umzimba osebenzayo. Umqondo Wokudala.

1. Lala ngomhlane uvule imilenze yomibili.
2. Dweba idolo lakho langakwesokudla esifubeni sakho ngeminwe yakho ihlanganiswe naseduze kwesikhumba sakho.
3. Bamba lesi sikhundla imizuzwana emi-5, bese ukhulula umlenze wakho.
4. Phinda lokhu kwelula izikhathi ezi-5 emilenzeni yomibili.
5. Bese udonsela amadolo womabili esifubeni sakho bese ubamba izandla, izingalo noma izindololwane.
6. Bamba lesi sikhundla imizuzwana engama-30.

4. Ukwehlisa umlenze owodwa

Lokhu kunwebeka kwehlisa umhlane ongezansi futhi kunwebe imisipha. Kuyasiza nokuqondanisa umgogodla.

Imisipha esetshenzisiwe:

• imisipha
• gluteus maximus
• i-rectus abdominis
• i-erector spinae

Umzimba osebenzayo. Umqondo Wokudala.

1. Lala ngomhlane uvule imilenze yomibili.
2. Phakamisa umlenze wakho wesokudla phezulu ukuze uqonde ngangokunokwenzeka, ugcine ukugoba okuncane emadolweni. Ungakwazi ukugoba idolo lakho lesobunxele bese ucindezela onyaweni lwakho ukuze uthole ukusekelwa.
3. Faka iminwe yakho ukuze ubambe umlenze wakho ngemuva kwethanga lakho, noma usebenzise ibhande noma ithawula eduze konyawo lwakho.
4. Bamba lokhu kunweba imizuzwana engama-30.
5. Phinda ohlangothini lwesobunxele.
6. Yenza izikhathi ezimbili kuya kwezi-3 ohlangothini ngalunye.

5. Ukutshekelwa kwepelvic

Lokhu kuvivinya umzimba kuqinisa imisipha yakho engezansi nangemuva yesisu. Iphinde inyuse ukuguquguquka.

Imisipha esetshenzisiwe:

• imisipha
• i-rectus abdominis
• imisipha ye-sacral
• gluteus maximus

Umzimba osebenzayo. Umqondo Wokudala.

1. Lala ngomhlane uguqe ngamadolo. Ngenkathi ukhululekile, umgogodla wakho uzoba nejika elincane ukuze isisekelo somgogodla wakho singathinti phansi.
2. Faka imisipha yakho eyinhloko ukuze isisekelo somgogodla wakho sicindezele phansi.
3. Bamba imizuzwana emi-5 bese uphumule.
4. Phinda izikhathi ezi-3, ukhuphuke kancane kancane ube ukuphindaphinda okungu-10.

6. Ikati-Inkomo

Le pose ye-yoga inyusa ukuguquguquka komgogodla futhi inikeze ukwelula okuhle okhalweni lwakho nasesiswini. Naka imisipha yakho eyinhloko njengoba uzibandakanya futhi uyidedele kulo lonke ukuhamba. Uma uzizwa uqine ngokukhethekile noma ubuhlungu, ungenza ukunyakaza kube kuhle kakhulu futhi ngobumnene.

Imisipha esetshenzisiwe:

• i-erector spinae
• i-rectus abdominis
• ama-triceps
• gluteus maximus

Umzimba osebenzayo. Umqondo Wokudala.

1. Ngena endaweni yetafula letafula nesisindo sakho silinganiswe ngokulinganayo phakathi kwawo wonke amaphuzu amane.
2. Faka umoya njengoba ubheka phezulu bese ulahla isisu sakho phansi.
3. Exhale njengoba ugoba umhlane wakho usiya ophahleni.
4. Qhubeka nokunyakaza okungenani umzuzu owodwa.

7. Pose Ingane

Le poso yokuphumula emnene ithatha ingcindezi emhlane ongezansi futhi iqeda izinhlungu. Kuyasiza ukwelula, ukwelula, nokuvumelanisa umgogodla.

Imisipha esetshenzisiwe:

• gluteus maximus
• imisipha engemuva
• imisipha
• izixhumi zomgogodla

Umzimba osebenzayo. Umqondo Wokudala.

1. Kusuka endaweni yokuguqa, hlala ezithendeni zakho ngamadolo ndawonye noma uhlukane kancane. Ungabeka i-bolster noma umcamelo ngaphansi kwamathanga akho, isifuba, noma isiphongo.
2. Bamba okhalweni ukuze usonge phambili, welula izingalo zakho phambi kwakho, noma uziphumulele eceleni komzimba wakho.
3. Vumela umzimba wakho ukuba usindwe njengoba ukhululeka ngokuphelele, uyeke ukuqina.
4. Bamba le pose imizuzu engu-1.

8. Imilenze-Up-the-Wall

Le pose ye-yoga ikuvumela ukuthi uphumule iqolo lakho eliphansi nokhalo. Inikeza ukwelulwa okuhle kakhulu kwemisipha yakho futhi isize ekunciphiseni ukucindezeleka nokungezwani.

Imisipha esetshenzisiwe:

• imisipha
• imisipha okhalo
• emuva emuva
• emuva kwentamo yakho

Umzimba osebenzayo. Umqondo Wokudala.

1. Ngena endaweni yokuhlala uhlangothini lwesokunene lomzimba wakho ubhekene nodonga.
2. Lala emhlane wakho bese uvula imilenze yakho phezulu odongeni. Ungabeka umcamelo ngaphansi kwezinqulu zakho noma uhambise okhalweni lwakho amasentimitha ambalwa ukusuka odongeni.
3. Khulula izingalo zakho kunoma yisiphi isikhundla esintofontofo.
4. Gxila ekuthomalaliseni iqolo elingezansi nokukhulula ukungezwani.
5. Hlala kule pose imizuzu engaba ngu-2.

9. Isidumbu Pose

Qedela inqubo yakho yokwelula ngemizuzu embalwa yokuphumula ngaphambi kokwenza usuku lwakho. Lokhu kunikeza imisipha yakho ithuba lokuphumula ngokuphelele. Gxila ekukhipheni noma yikuphi ukungezwani okusele nokuqina emzimbeni.

Umzimba osebenzayo. Umqondo Wokudala.

1. Lala ngomhlane izingalo zakho ziseduze komzimba nezintende zezandla zakho zibheke phezulu.
2. Letha izinyawo zakho zibanzi kancanyana kunezinqe zakho bese uvumela izinzwane zakho zibhebheleze eceleni.
3. Phefumulela phezulu bese uvumela umzimba wakho ukuba uthambe.
4. Hlala kulesi sikhundla kuze kube yimizuzu engama-20.

Yini engadala ukuqina okuphansi okuqinile?

Ukulimala kwezemidlalo, ukudlula ngokweqile, nezingozi kungadala ukuthi umqolo wakho uzizwe uqine. Ngisho nemisebenzi yansuku zonke njengokuhlala kungadala ukuqina.

Imvamisa uba nokuqina emhlane ongezansi ukukhokhela inkinga kwenye ingxenye yomzimba. Imisipha eqinile nemisipha ye-gluteus nakho kungaba nomthelela kulokhu kuqina. Ukuma kahle noma ukusebenzisa ifomu elingalungile ngenkathi uphakamisa izinsimbi noma ukuba nemisipha ebuthakathaka nakho kungadlala indima.

Kunezinye izinto eziningana ezingaholela noma zibe nzima emuva ongezansi. Lokhu kufaka phakathi:

• ukuqina nobunzima
• indlela yokuphila yokuhlala phansi
• isikhathi eside sokuhlala
• amadiski aqhekekile
• ukonakala kwediski okungenamgogodla
• amalunga aqinile noma acasukile
• izinzwa ezicindezelwe
• ukungasebenzi kwemisipha
• isifo samathambo
• ukukhuluphala ngokweqile
• ukucindezeleka kwengqondo
• isifo sezitho zangaphakathi
• izinguquko ezihlobene nobudala zomgogodla

Ezinye izindlela zokwelashwa ongazama ngazo

Ungase ufise ukufaka ukwelashwa okukodwa noma ngaphezulu ohlelweni lwakho lokuzivocavoca nsuku zonke.

Ungasebenzisa ukushisa kokushisa noma kweqhwa wedwa nsuku zonke. Cabanga ngokuya ekilasini lokwelapha noma uzijwayeze ukuzilolonga ekhaya usebenzisa i-roller foam.

Thenga ama-roller foam online.

Ungase futhi ucabangele ezinye izindlela zokwelapha ezinjengokutshopa, i-chiropractic, noma iRolfing. Cabanga ngokwelashwa ngokomzimba uma ukuqina okuphansi emuva kuqhubeke isikhathi esingaphezu kwamasonto amabili. Zama izindlela ezimbalwa bese ubona ukuthi yini ekulethela imiphumela emihle kakhulu.

Lapho uzobona udokotela wakho

Ngokuvamile uzobona ukuthuthuka kungakapheli amasonto amabili kuya kwayisithupha wokwenza izivivinyo zansuku zonke. Kufanele ubone udokotela uma:

• ubuhlungu bakho abuthuthuki phakathi kwamasonto ambalwa
• unobuhlungu obukhulu ngenkathi wenza izivivinyo
• ubuhlungu budlulela emilenzeni yakho

Futhi bona udokotela uma uhlangabezana nobuthakathaka, ukuvuvukala, noma ubuhlungu obukhulu.Udokotela wakho angakusiza ukunquma ukuthi ngabe kukhona ubuhlungu noma ukuqina okubangelwa yisimo esingaphansi.

Amathiphu okuvimbela

Kunezinguquko eziningi zokuphila ongazijwayeza ukusiza ukuvimbela ubuhlungu obuphansi emuva. Nayi imihlahlandlela namathiphu ambalwa:

• Sebenzisa ukudla okunomsoco nokunempilo.
• Gcina isisindo esinempilo.
• Hlala usebenza futhi uvivinye umzimba njalo.
• Fudumala futhi welule ngaphambi kokuzivocavoca.
• Sukuma uzulazule okungenani imizuzu engu-5 ngehora ngalinye ohlezi ngalo.
• Lapho uhleli, sebenzisa ukwesekwa emuva ekhoneni lomhlane wakho.
• Lapho uhleli, gcina imilenze yakho ingavundluliwe namaqakala akho ngqo ngaphansi kwamadolo akho.
• Yenza izivivinyo zomlenze ezilula izikhathi ezimbalwa ngosuku uma usembhedeni.
• Prakthiza ukuma kahle.
• Gqoka izicathulo ezikahle nezisekelayo.
• Lala kumatilasi oqinile.
• Lala ngohlangothi lwakho ngomcamelo phakathi kwamadolo akho.
• Gwema ukuphakamisa izinto ezisindayo bese usebenzisa ifomu elifanele uma kufanele uphakamise okuthile.
• Yeka ukubhema ukuze uthuthukise ukugeleza kwegazi futhi wandise umoya-mpilo nezakhi zomzimba ezicutshini zakho zomgogodla.
• Hlala u-hydrated.
• Gwema utshwala.

Setha indawo yakho yokusebenza ukuze ilunge ngokwe-ergonomically. Ufuna ukuba nenketho yokuhlala, ukuma, nokwenza ukwelula okunomusa ngenkathi usebenza. Setha umata we-yoga noma amanye amakhushini ngesiteshi sakho sokusebenzela. Ungahle uthambekele kakhudlwana ekwenzeni ukwelula okunomusa noma ukwehla kokuma okumbalwa kwe-yoga ngokusetha okufanelekile okuseduze. Enye indlela ideski lokuma. Kungumqondo omuhle ukulinganisela isikhathi sakho somsebenzi phakathi kwalezi zinketho ezintathu.