I-Dormant Butt Syndrome: Yintoni eyibangela kunye nendlela yokuyinyanga

Abantu abajongene nokungahambi kakuhle kwamadolo, ukuxinana kwe-hip, kunye neentlungu ezisezantsi zomqolo banokufumana i-dormant gluteal-butt syndrome. Ngaba ukuqaphela iimpawu kunye neempawu kunye nokubandakanya umzimba ophantsi kunye nempilo engundoqo kunokunceda ukukhusela kunye nokunyanga imeko?

I-Gluteal Butt Syndrome eleleyo

Iingxaki zedolo, ihip, kunye nomqolo osezantsi zinokulandelelwa emva kwiimpundu ezibuthathaka. Ezinye izazinzulu ziyibiza le meko “i-dormant butt syndrome”.IYunivesithi yaseOhio State, .2023). Nangona kunjalo, abaphandi bafunda malunga nendima ebalulekileyo imisipha ye-gluteal ibonelela ngayo ekugcineni umzimba ophantsi womelele kwaye usempilweni. (UHal David Martin, uManoj Reddy, uJuan Gómez-Hoyos. 2015)

Yintoni?

I-syndrome ichazwa njengezihlunu ze-buttock ezibuthathaka kunye ne-tight hip flexors. Iingcali ezivela kwi-Ohio State Wexner Medical Centre ziye zasebenza nabantu abajongene nokulimala kwamadolo, i-hip, okanye umqolo kwaye bakholelwa ukuba uninzi lwale miba ludibaniswa nobuthathaka bemisipha ye-gluteal. (IYunivesithi yaseOhio State.2023) I-glutes yimisipha yesinqe kunye neempundu. Izihlunu ezibuthathaka ziyasilela ukufunxa umothuko ebekufanele ukuba ziwenze ngexesha lemisebenzi, nto leyo ekhokelela ekulayisheni kakhulu izihlunu ezingqongileyo kunye namalungu kwaye yonyusa umngcipheko wokwenzakala. (IYunivesithi yaseOhio State, .2023)

• I-Dormant gluteal-butt syndrome inokubangelwa kukungahlali phantsi kunye nokungasebenzi ixesha elide, njengokuhlala ixesha elide.
• Le meko iyenzeka nakwiimbaleki nakwabanye abantu abakhutheleyo ngokwasemzimbeni abalibala ngezi zihlunu ngemithambo ekujoliswe kuyo.

Uqheliso lomsebenzi

Ukuzivocavoca ukujolisa i-gluteals kunye nokuthintela i-dormant gluteal-butt syndrome ibandakanya imisebenzi / imithambo esebenza ezinqeni kunye nengundoqo.

• Xa uhamba ngokufanelekileyo, i-gluteals kufuneka yenze ukwandiswa kwe-hip ngokwemvelo.
• Ukuma okungenampilo, ukuhlala ngokugqithisileyo, kunye nokuqhubeka kwe-biomechanics engasebenziyo kuthetha ukuhamba ngaphandle kokuphumelela ukongezwa kwe-hip. (Hadi Daneshmandi. 2017)
• Xa oku kusenzeka, izihlunu ze-gluteal azize zisebenze ngokupheleleyo, ziphela ngoluhlu lweentlungu kunye neentlungu.
• Ukuzivocavoca kwePilates kunokulungiswa ukujongana nomyalelo, ukuphindaphinda, kunye nokwahluka ukuqinisa i-gluteals. (Laís Campos de Oliveira, ngo-2015)

I-Hamstring Curls

• Lala ujonge phantsi kwimethi yokuzilolonga.
• Sebenzisa izandla zakho ukwenza umqamelo ebunzi.
• Goba amadolo omabini ukuze iinyawo zikhombe phezulu ngasesilingini.
• Vumela amadolo ahlukane kancinci, kodwa gcina izithende kunye.
• Gcoba izithende kunye kwaye uqinise imisipha ye-gluteal.
• Bamba imizuzwana emi-3, emva koko uyeke iimpundu.
• Phinda amaxesha ali-10 kwaye emva koko uphumle.
• I-Hamstring curls nayo inokwenziwa ngokusebenzisa umatshini wobunzima.

Umlenze Ukutsalela phezulu

• Hlala emethini nemilenze yakho kunye ngaphambili.
• Beka izandla emva nje komqolo iminwe ijongise phambili ukuba kunokwenzeka.
• Phakamisa umzimba phezulu.
• Gcina intloko yakho phezulu kwaye ujonge ngqo phambili.
• Phakamisa umlenze omnye phezulu kangangoko kunokwenzeka.
• Bamba ixesha elide kangangoko kunokwenzeka.
• Yehlisa kwaye uphakamise omnye umlenze.
• Phinda u-3 uphinda-phinda.

Ukuxhoma kunye noMncedi wokuPoma eludongeni

Ukuma okumileyo kubalulekile ekusebenzeni okufanelekileyo kweempundu. Ukuxhoma umzimba ngodonga kunokunceda ukuqeqesha umzimba ukuba ugcine ukuma ngendlela efanelekileyo.

• Fumana udonga kwaye ume ngokuchasene nalo ukusuka kwizithende ukuya ngasemva kwentloko.
• Sebenza emva kwemilenze kunye nomqolo ngokuqina kangangoko kunokwenzeka eludongeni.
• Sebenza ukuze umva wokakayi ungene eludongeni ngokunjalo.
• Yongeza umsebenzi wesisu ngokusebenza isinqe ngaphakathi nangaphezulu.
• Bamba ukuya kutsho kumzuzu omnye.
• Ulungelelwaniso yindlela ofuna ukubamba ngayo umzimba wakho.
• Njengoko usuka eludongeni, funda ukugcina eso simo imini yonke nobusuku.
• Phinda usebenzise udonga amaxesha amaninzi ukuze uqiniswe.

Ukuba ubuhlungu be-hip, umva, okanye idolo yinxalenye yobunzima bemihla ngemihla, ukusebenza ngaphandle izihlunu ezinobungangamsha inokuba sisisombululo. Qhagamshelana ne-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic ukuze udibane ngokupheleleyo.

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IHack yokuLahla kobunzima obulula

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Ucaphulo

Iziko lezoNyango leYunivesithi yaseOhio State Wexner. (2023) I-syndrome ye-Dormant butt inokuba netyala ledolo, i-hip kunye neentlungu zangasemva.

UMartin, HD, Reddy, M., & Gómez-Hoyos, J. (2015). I-deep gluteal syndrome. Ijenali yotyando lokugcinwa kwe-hip, i-2 (2), i-99-107. doi.org/10.1093/jhps/hnv029

Daneshmandi, H., Choobineh, A., Ghaem, H., & Karimi, M. (2017). Iziphumo ezibi zoKuhlala ixesha elide kwiMpilo Jikelele yabasebenzi baseOfisini. Ijenali yeyeza lokuphila, 7 (2), 69-75. doi.org/10.15280/jlm.2017.7.2.69

Campos de Oliveira, L., Gonçalves de Oliveira, R., & Pires-Oliveira, DA (2015). Iimpembelelo zePilates kumandla emisipha, ibhalansi ye-postural kunye nomgangatho wobomi babantu abadala abadala: uvavanyo olungenamkhethe, olulawulwayo, lwekliniki. Ijenali yenzululwazi yonyango lomzimba, 27(3), 871–876. doi.org/10.1589/jpts.27.871