Ukolulwa okwahlukeneyo Ukuphucula ukuHamba kweHip

intshayelelo

Izinqe kwiindawo ezisezantsi zomzimba zivumela imilenze ukuba isuse umkhosi ukusuka kwindawo ukuya kwenye kwaye inike uzinzo ukuxhasa ubunzima bomzimba ophezulu. I ikhefu iya kwenza ukuba itorso ijike kwaye ijike ngaphandle kokuziva zintlungu. Oku kungenxa yemisipha eyahlukeneyo kunye nemigqa ejikeleze ithambo le-pelvic kunye ne-hip joint socket evumela ukuba ukunyakaza kwenzeke. Nangona kunjalo, xa ukwenzakala okwahlukeneyo okanye izinto ziqala ukuchaphazela izihlunu ezininzi ezijikeleze i-pelvis okanye kukho imeko engapheliyo efana osteoarthritis okubangela ukuguga kunye nokukrazuka kwamalungu e-hip kunokubangela iimpawu ezisisiseko ezinxulumene nesinqe kwaye kubangele abantu abaninzi ukuba babe nobunzima xa behambahamba. Ngethamsanqa kukho iindlela zokuphucula ukuhamba kwe-hip kunye nezihlunu ezijikelezileyo kwindawo ye-hip kunye ne-pelvic yomzimba. Inqaku lanamhlanje lijonga izizathu zokuphuhliswa kwezinqe eziqinileyo emzimbeni kunye nendlela i-stretch ehlukeneyo inokukhulula ngayo imisipha ye-hip flexor. Sithumela izigulane zethu kubaboneleli abaqinisekisiweyo ababandakanya ubuchule kunye neendlela ezininzi zonyango kubantu abaninzi abaphethwe yintlungu ye-hip kunye neempawu zayo ezihambelanayo ezinokuchaphazela inkqubo ye-musculoskeletal kwi-hip, imilenze, kunye nommandla we-lumbar we-spine. Sikhuthaza kwaye siyasixabisa isigulana ngasinye ngokusithumela kubaboneleli bezonyango abanxulumeneyo ngokusekwe kuxilongo lwaso xa kufanelekile. Siyaqonda ukuba imfundo yeyona ndlela imangalisayo xa ubuza ababoneleli bethu imibuzo entsonkothileyo ngokwesicelo sesigulana kunye nokuqonda kwakhe. UDkt Jimenez, DC, usebenzisa le ngcaciso kuphela njengenkonzo yemfundo. isikhanyeli

Yintoni ebangela ukuba umzimba uphuhlise i-hips eqinile?

 

Ngaba ujongene nemiba yokuhamba kwe-hip? Xa uhleli, ngaba uziva ungakhululekanga, kwaye izihlunu zenyonga zakho ziba ngqingqwa? Okanye ngaba unoluhlu oluncitshisiweyo lokunyakaza xa uhambisa isinqe sakho? Inokuthi ihambelane nesinqe sakho ukuba uye wafumana imiba yeentlungu zemisipha kwiindawo ezisezantsi. Izinqe zinceda ukuzinzisa iindawo eziphezulu nezisezantsi zomzimba ngelixa zibonelela ngoluhlu olupheleleyo lomlenze wokuhamba. Xa umntu eqala ukuhlala ixesha elide okanye ejija umzimba wakhe kwindawo engaqhelekanga, kunokubangela ukuba izihlunu ezijikeleze isinqe zibe mfutshane. Eminye imiba, efana neemeko ezingapheliyo, inokudlala indima ekuphuhliseni i-hip flexors. Uphando lutyhila ukuba ii-pathologies ezahlukahlukeneyo ezichaphazela i-hips, i-lumbar spine, kunye neendawo ezisezantsi zinokuthi zihambelane ngokuqinileyo kunye nokunyanzeliswa kwe-hip ukuhamba okunokubangela iziphumo ezinobungozi ezinokuchaphazela i-hips. Ukuza kuthi ga ngoku, ezinye zeempawu ezinxulumene ne-tight hip flexors ziquka:

• Ukukhubazeka
• Ukushukuma ngokugqithisileyo
• Uluhlu oluthile lokunyakaza
• Ukunciphisa amandla emisipha kwi-groin
• Iimfampu zomzimba
• Iintlungu ezibukhali, ngokukhawuleza ezinqeni, kwi-pelvis, okanye kwi-groin
• Intlungu e buyela emuva
• Piriformis syndrome

Ezinye izifundo zophando zikhankanyiwe ukuba ukuphazamiseka kwe-hypermobility kunokuchaphazela amalungu e-hip. Iziphazamiso ze-hypermobility ezifana ne-EDS (i-Ehlers-Danlos syndrome) zingabangela i-micro okanye i-macro-trauma kwi-joint hip kunye nokuchaphazela iigaments ezijikeleze i-joint hip. Ukuza kuthi ga ngoku, kunokubangela ukuba imisipha ye-hip flexor ibe nzima kwaye inokuchaphazela indlela umntu ahamba ngayo, nto leyo ebangela ukulimala kwezicubu ezithambileyo kunye neentlungu ezingapheliyo.

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I-Hip Flexor izolula-Ividiyo

Ngaba uziva uqinile ecaleni kwezinqe zakho? Ngaba uzibona uzulazula xa uhamba? Okanye ngaba uziva iintlungu okanye iintlungu xa uzolula? Uninzi lwale micimbi ihambelana ne-tight hip flexors enokuthi ibangele intlungu ye-hip kwiindawo ezisezantsi. Xa umntu ene-flexible hip flexors, kunokuthi kube ngenxa yokuba bahlale behleli phantsi, bebangela ukuba izihlunu ze-hip zibe zifutshane, okanye iimeko ezingapheliyo ezinokuchaphazela ukudibanisa kwe-hip kunye nezihlunu. Nangona kunjalo, kukho iindlela ezahlukeneyo zokuthintela i-tight hip flexors kwaye uphinde uphinde uhambe ubuyele ezinqeni. Uphando lutyhila ukuba ukolula okudityanisiweyo kunye nokuzinzisa okungundoqo kunokunceda ukuphucula uluhlu lwe-hip lokuhamba ngelixa uqinisekisa ukunyamezela kokunyamezela kunokunceda ukomeleza. imisipha ejikelezayo kwindawo ye-hip. Ividiyo engentla ibonisa ukunweba okujolise kwimisipha ye-hip flexor kwaye inceda ukuphucula ukuhamba kwe-hip.

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Ukolulwa okwahlukeneyo ukukhulula iiFlexors eziQinisayo zeHip

Izifundo zibonise ukuba imisipha ye-hip flexor iyona nto inegalelo ekuzinzeni kwe-lumbar spine xa ikhulula imisipha ye-hip flexor. Ke xa kukho i-tight hip flexors, inokubangela ukugqithelana kweeprofayili zomngcipheko kwi-lumbar spine, ekhokelela kwiintlungu kunye nokuphazamiseka ekusebenzeni. Indlela efanelekileyo yokunciphisa iimpawu ezinjengeentlungu ezinxulumene ne-tight hip flexors ngokolula isiqingatha esisezantsi somzimba ukunciphisa ukunyanzeliswa kwemisipha kunye nokuqina kwi-hip flexors. Izifundo ezongezelelweyo baye bafumanisa ukuba ukunweba okudibeneyo kunye nokuzivocavoca okujoliswe kumqolo ophantsi kunokunciphisa intlungu ebangelwa kumqolo ophantsi kwaye kuncede ukuphucula ukuzinza kunye nokuqinisa imisipha ejikelezayo ehlala ezinqeni. Ngoku kubalulekile ukukhumbula ukuba ukolula ubuncinane imizuzu emi-5-10 ngaphambi nangemva kokusebenza kuvumela imisipha ukuba ifudumale kwaye iphucule ukuguquguquka. Apha ngezantsi kukho izahlulo ezahlukeneyo ezinokukhulula i-tight hip flexors.

 

High Crescent Lunge

 

• Ngelixa umile emethini, thatha inyathelo ukuya phambili ukuze uvumele unyawo lwakho lwasekunene lube kwindawo ebhadulayo *Cinga ukwindawo yokukroba.
• Gcoba idolo langaphambili ngobunono ngelixa ugcina umlenze ongemva ngokuthe tye, njengoko oku kuvumela isithende emlenzeni ongasemva ukuba siphakanyiswe kwi-mat; idolo eligobileyo langaphambili lenza ukuba ithanga lihambelane nomgangatho, kwaye unyawo lwasekunene lucinezelwe mcaba kwimethi.
• Ukunyusa isinqe, ukuze bajonge ngakwicala lemethi.
• Yandisa ingalo ibheke kwisilingi ukuze wolule phezulu ngelixa ucinezela kwi mat ukuva isinqe sisolula
• Bamba imiphefumlo emihlanu ngaphambi kokuba uphume ngokukhawuleza kwindawo ye-lunge kwaye uphinda kwelinye icala. 

Olu luhlu lunceda ukukhulula uxinzelelo kwi-hip flexors kunye ne-quads ngelixa ukufudumala imisipha kunye nokwandisa ukuhamba kwegazi emilenzeni.

 

Idolo-Ukuyolula isifuba

 

• Lala emethini yomibini imilenze yolule kwaye iinyawo zigobile.
• Tsala edolweni lasekhohlo ukuya esifubeni ngelixa ugcina umlenze wasekunene, kwaye inxalenye ye-lumbar yangasemva icinezelwe kwi-mat..
• Bamba indawo ngelixa uphefumla ngokunzulu imizuzwana engama-30 ukuya kwimizuzu emi-2.
• Khulula kancinci kwaye uphinda emlenzeni wasekunene *Ungawaphakamisa amadolo omabini esifubeni sakho kwaye ushukume kancinci ukusuka kwelinye icala ukuya kwelinye ukuze unciphise uxinzelelo olusezantsi njengenye indlela.

Olu solulo luluncedo kakhulu kwi-hamstrings eqinile kwaye ivumela izihlunu ezixineneyo ezinqeni kunye nomqolo osezantsi ukuba uphumle ngelixa unyusa ukuphuma kwegazi ukubuyela kwizihlunu.

 

I-Piriformis Yolula

 

• Kumandlalo, hlala wolule imilenze yomibini.
• Wela umlenze wasekunene ngasekhohlo kwaye ubeke omnye umcaba emgangathweni ngelixa unyawo lwasekhohlo luguquguquka
• Beka isandla sokunene emva komzimba ngelixa ingqiniba yasekhohlo ikwidolo lasekunene.
• Kwi-inhale, cinezela umlenze wasekunene ukuya ngasekhohlo ngelixa uvumela i-torso ukuba ijike ngasekunene.
• Thatha imiphefumlo emihlanu ukolula okunzulu kwaye utshintshe amacala ukuphinda isenzo ngesandla sasekhohlo *Ukuba unemiba yeentlungu ezisezantsi, uguqulelo olulungisiweyo lukuvumela ukuba usebenzise isandla sakho sasekhohlo ukutsala i-quad ekunene ngaphakathi nangaphandle ukuya ngakwesobunxele kwaye ngokuchaseneyo.

Olu loluleko lunceda ukukhulula izihlunu eziqinileyo kumqolo osezantsi, esinqeni, nakwi-glutes. Ukuba unentlungu ye-nerve ye-sciatic ehambelana ne-piriformis syndrome, olu luhlu lunceda ukukhulula uxinzelelo lwe-muscle kwi-piriformis muscle eyenza i-nerve ye-sciatic.

Happy Baby Pose

 

• Lala emethini ugobe amadolo omabini neenyawo ziphantsi.
• Xa uphefumla, phakamisa iinyawo emhlabeni kwaye ubambe amacandelo angaphandle eenyawo ngezandla zakho.
• Emva koko utsale ngobunono iinyawo ukuya esifubeni kwaye uvumele amadolo ehle emhlabeni, macala omabini omzimba, ngelixa ugcina umva wecala kwi-exhale..
• Yima kwindawo emihlanu ubuncinane.

Oku kunwebeka kunceda ngezihlunu zangaphakathi zethanga okanye i-hip adductors kwaye zibancede ukuba bakhululeke kwaye bahambe ngaphandle kokuziva naluphi na ubunzima okanye uxinzelelo.

 

KwiBridge Pose

 

• Kumandlalo, lala ngomqolo nasemacaleni, kwaye wandise iingalo zakho ngelixa iinyawo zakho zithe tyaba phantsi amadolo akho egobile.
• Cinezela ngezithende zakho ukuphakamisa isinqe kwaye uvumele iinyawo ukuba zihambe amanyathelo ambalwa ukuya emzimbeni. *Gcina iinyawo kunye namadolo ububanzi be-hip-ububanzi ngaphandle.
• Bamba izandla phantsi komzimba kwaye uzicinezele emethini
• Yima kwindawo emihlanu yokuphefumla.

Olu luhlu lunceda ukuthatha uxinzelelo kwiimisipha ze-hip ngelixa uqinisa i-glutes kunye nezihlunu zesisu.

 

isiphelo

Xa kuziwa ekukhululeni i-hip flexors eqinile emva kokuhlala ixesha elide okanye ukuba nemiba ye-hip echaphazela umqolo wakho ophantsi okanye i-pelvis, Ukwenza i-stretch ehlukeneyo ejolise kwi-hip kunokunciphisa intlungu kunye nokukhulula imisipha eqinile ehambelana nezinye iimeko ezinokuchaphazela umzimba. Izinqe zibalulekile ukunyamekela kuba zibonelela ngokuhamba kunye nokuzinza kwiindawo eziphezulu kunye nezisezantsi zomzimba. Baxhasa ubunzima bomzimba ongaphezulu ngelixa benikezela uluhlu olukhulu lwentshukumo emilenzeni. Ukubandakanya ezi zoluleko ezihlukeneyo kunokunciphisa intlungu abaye baphantsi kwayo kwaye bancede ukufudumala ezinye izihlunu ezijikeleze iindawo ezisezantsi.

 

Ucaphulo

U-Lee, uSang Wk, kunye no-Suhn Yeop Kim. "Iimpembelelo ze-Hip Exercise for Chronic Low-Back Pain Patients with Lumbar Instability." Ijenali yoNyango lwezeMpilo, ILayibrari yeSizwe yaMayeza yase-US, ngoFebruwari 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4339134/.

Ngakumbi, uJanice M, kunye noStuart M McGill. "Uluhlu oludibeneyo lwe-Hip loPhuculo lweNtshukumo lusebenzisa ungenelelo oluThathu olwahlukileyo." Umbhalo weMandla noPhando loPhando, ILayibrari yeSizwe yaseMelika yoNyango, ngoMeyi 2012, yentshutshiso.ncbi.nlm.nih.gov/22344062/.

UReiman, uMichael P, kunye noJW Matheson. "Ukunyanzeliswa kwe-Hip okuMiselweyo: Iingcebiso zeklinikhi zokuZihlanganisa kunye nokuFundiswa kwakhona kwe-Muscle." Ijenali yeHlabathi yezeMidlalo yoNyango loMzimba, Ilayibrari yeSizwe yaseMelika yoNyango, Okthobha 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3811738/.

UReiman, uMichael P, kunye noJW Matheson. "Ukunyanzeliswa kwe-Hip okuMiselweyo: Iingcebiso zeklinikhi zokuZihlanganisa kunye nokuFundiswa kwakhona kwe-Muscle." Ijenali yeHlabathi yezeMidlalo yoNyango loMzimba, Ilayibrari yeSizwe yaseMelika yoNyango, Okthobha 2013, www.ncbi.nlm.nih.gov/pmc/articlhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC8027473/es/PMC3811738/.

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