Iimpawu
Iqela le-Back Clinic Posture. I-Posture yindawo apho umntu abambe umzimba wakhe ume nkqo ngokuchasene nomxhuzulane ngelixa emile, ehleli, okanye elele phantsi. Ukuma okufanelekileyo ngokubonakalayo kubonisa impilo yomntu, ukuqinisekisa ukuba amalungu kunye nezihlunu, kunye nezinye izakhiwo zomzimba, zisebenza ngokufanelekileyo. Kuyo yonke ingqokelela yamanqaku, uGqr Alex Jimenez uchonga ezona ziphumo zixhaphakileyo zokuma okungafanelekanga njengoko echaza izenzo ezicetyiswayo umntu kufuneka azithathe ukuze aphucule isimo sakhe kunye nokuphucula impilo kunye nokuphila kakuhle. Ukuhlala okanye ukuma ngokungalunganga kunokuthi kwenzeke ngokungazi, kodwa ukuqonda umba kunye nokuwulungisa ekugqibeleni kunokunceda abantu abaninzi ukuba baphile ngendlela enempilo. Ngolwazi oluthe kratya, nceda ukhululeke ukunxibelelana nathi apha (915) 850-0900 okanye isicatshulwa ukubiza uGqirha Jimenez buqu (915) 850-0900.
by UGqr Alex Jimenez Ukuhamba kunye nokuguquguquka , Iimpawu
Kubantu abaneentlungu neentlungu emva kokuhamba, into yokuqala ekufuneka uyijongile kukuma. Indlela umntu awubamba ngayo umzimba wakhe ibalulekile ekuhambeni ngaphandle komgudu kunye nokukhululeka. Ukuphucula ukuma kokuhamba kuya kwenza kube lula ukuphefumla kunye nokuhamba phambili kwaye ngokukhawuleza. I-Chiropractic yezoNyango kunye neKlinikhi yezoNyango eSebenzayo inokunyanga iingxaki zangasemva, ibuyisele ukuhamba, kwaye iphinde iqeqeshe abantu ekufezekiseni nasekugcineni ukuma okunempilo. .
Isimo sokuhamba
Ukuhlala ixesha elide kunciphisa imisipha yentamo kunye nomva kwaye kunciphisa ukuhamba komgogodla, okwenza kube nzima ukugcina ukuhamba okunempilo. Ukuphucula nokugcina ukuhamba okunempilo kunokuhamba ixesha elide malunga nempilo yomzimba.
benefits
Izibonelelo zibandakanya:
Ukuqiniswa kombindi, umva, umlenze, kunye nezihlunu zempundu.
Ukuphuculwa kokulinganisela kunye nokuzinza.
Ukuphefumla lula.
Ukunyuka kwamanqanaba amandla.
Isantya sokuhamba esiphuculweyo, umgama, kunye nokuhamba.
Ukuthintela ukungahambi kakuhle komqolo kunye ne-hip.
Ukunciphisa umngcipheko wokulimala kunye nokuwa.
Misela i-Poture
Yima nkqo.
Zibandakanye undoqo.
Relax amagxa.
Gcina isilevu sinxusene nomhlaba.
Amehlo phambili.
Nciphisa ukungqiyama phambili okanye ngasemva.
Chitha imizuzwana yokuqala ye-15 yokuhamba ugxininise kwisimo.
Nje ukuba isingqisho siphunyeziwe, zihlole rhoqo ukuze uqinisekise ukuba uhlala uhambelana nokuma okufanelekileyo de kube yinto eqhelekileyo.
Yima nkqo
Yiba nomfanekiso-ngqondweni wokuma umde kwaye uthe tye.
Sixhathise isilingo sokuthoba okanye ukugoba umva.
Lawula Ukwayama Phambili okanye ngasemva
Ukungqiyama kucinezela imisipha yangasemva xa uhleli, umile, kwaye uhamba.
Ukungqiyama phambili kancinci emaqatheni xa unyuka induli.
Ukuhla, ukungqiyama phambili kancinci, okanye ukugcina umva othe tye kulungile.
Gcina Amehlo Phambili
Kuphephe ukujonga phantsi.
Ugxininiso kufuneka lube malunga neemitha ezingama-20 ngaphambili.
Ukugcina indlela yokujonga phambili kuvumela abantu ukuba babone nantoni na esecaleni.
Gcina i-Chin iNxibelele phantsi
Oku kunciphisa ubunzima entanyeni nasemva.
Indawo efanelekileyo yesilevu igcina ugxininiso lwangaphambili kunokuba lube phantsi.
Amagxa Emva kwaye Ukhululekile
Gxotha kwaye uvumele amahlombe ukuba awele kwaye aphumle kancinci ngasemva.
Ukukhulula amagxa kunceda ukunciphisa uxinzelelo kunye ...
Ukubeka amagxa ukuba asetyenziswe intshukumo yengalo enempilo ngelixa uhamba.
I-Shrug kwaye uphinde ukhulule ngamaxesha ngexesha lokuhamba ukuze uqinisekise ukuba amahlombe ahlala ekhululekile.
Zibandakanye Izihlunu Ezingundoqo
Izihlunu ezingundoqo zinceda ukuxhathisa i-slouching kunye nokuthembela.
Gcina isisu sitsalwe kancinci.
Thatha umoya onzulu, uphefumle ngokupheleleyo ukugcina ukuma okunempilo kokuhamba.
Gcina iPelvis engathathi hlangothi
Qinisekisa ukuba isinqe asithambeki phambili okanye ngasemva ngelixa uhamba.
Ziqhelise ukukhupha iimpundu, uzifake phakathi, kwaye ufumane umbindi wendalo.
Umbindi lulungelelwano olusempilweni oluya kukugcina ekugqumeni imisipha yangasemva kunye nomqolo.
izixhobo
Ukuxhathisa umnqweno wokuzibandakanya nefowuni okanye ukujonga umsebenzi ngelixa uhamba kwaye ujonge phantsi.
Jonga kuphela xa kukho imfuneko kwaye emva koko ubuyele ekumeni.
Ezinye iimonitha zomsebenzi zinezilumkiso zokungcangcazela ukunciphisa isidingo sokujonga phantsi.
Sebenzisa ii-earbuds okanye ii-headphones ukwenza kunye nokuthatha iifowuni kunye neminye imisebenzi.
Ii-earbuds ezithile okanye ii-headphones zivumela imiyalelo yelizwi, ngoko akufuneki ujonge ifowuni.
Uhlengahlengiso lweChiropractic kunye noQeqesho kwakhona
Ukugcina ukuma okufanelekileyo yinkqubo ngokuthe ngcembe. I-chiropractor inokulungisa iminyaka yokuziqhelanisa nokungahambi kakuhle njengemiba yentloko yangaphambili okanye i-slouching engapheliyo kunye nokulungelelanisa umqolo ukuze ubuyisele umsebenzi ofanelekileyo.
Iqela lonyango lwe-chiropractic liya kusebenza kumathambo kunye nezihlunu kwimimandla ethile yomzimba.
I-massage iya kukhulula izicubu ze-muscle ukubuyisela ibhalansi echanekileyo.
Ubuchule beChiropractic buya kulungelelanisa intamo, umqolo, umlenze, kunye ne-pelvis.
Unyango loxinzelelo ingasetyenziselwa ukolula umzimba.Ukomeleza kunye nokwelula ukuzivocavoca kuya kugcina uhlengahlengiso.
Ukuqeqeshwa kwe-posture kuya kufundisa abantu ukuba bahlale beqaphela indawo yabo yomgogodla kwaye bancede ukudala imikhwa enempilo.
Ukuhlolwa kwe-posture rhoqo, nokuba kusemsebenzini, esikolweni, ukuhambahamba nje ukwenza imisebenzi, okanye ukwenza umthambo, kuya kunceda umzimba ufunde ukuma kakuhle de ube yinto yesibini.
Hlaziya kwaye Wakhe kwakhona
VIDEO
Ucaphulo
Buldt, uAndrew K et al. "Ubudlelwane phakathi kokuma kweenyawo kunye noxinzelelo lwezityalo ngexesha lokuhamba kubantu abadala: ukuphononongwa okucwangcisiweyo." I-Gait & Posture vol. 62 (2018): 56-67. doi:10.1016/j.gaitpost.2018.02.026
Hackford, Jessie, et al. "Iimpembelelo zokuhamba kwimo echaphazelekayo kunye neyomzimba ngexesha loxinzelelo." Ijenali yonyango lokuziphatha kunye novavanyo lwengqondo yengqondo vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004
Lin, Guohao, et al. "Ubudlelwane phakathi kokuma kwentloko phambili, ulawulo lwe-postural, kunye nokuhamba: uphononongo olucwangcisiweyo." I-Gait & Posture vol. 98 (2022): 316-329. doi:10.1016/j.gaitpost.2022.10.008
Suh, uJee Hyun, et al. "Impembelelo yokuzinza kwe-lumbar kunye nokuzivocavoca ukuhamba kwiintlungu ezingapheliyo ezibuhlungu: isilingo esilawulwa ngokungahleliwe." Amayeza vol. 98,26 (2019): e16173. doi:10.1097/MD.0000000000016173
Woollacott, uMarjorie, kunye no-Anne Shumway-Cook. "Ingqalelo kunye nokulawulwa kokuma kunye nokuhamba: ukuphononongwa kwendawo evelayo yophando." I-Gait & Posture vol. 16,1 (2002): 1-14. doi:10.1016/s0966-6362(01)00156-4
by UGqr Alex Jimenez Iimpawu , Ucoceko loMgcini
Ukulinganisela komzimba kubalulekile ekuhambeni, ukubopha imitya yezicathulo, ukuchola izinto, njl njl. Wonke umntu unokuzuza ekuphuculeni nasekugcineni izihlunu zabo zokulinganisela kungakhathaliseki ubudala. I-Balance exercises imeko kunye nokuqinisa imisipha engundoqo. Ukuqeqeshwa kokulinganisela kunceda ukuphucula i-posture kunye nokuzinza; iimbaleki ziyifumana inika i-agility eyandisiweyo kunye namandla ongezelelweyo; abantu abadala bayisebenzisela ukuthintela ukwenzakala kunye nokugcina ukuhambahamba, kwaye abathanda ukomelela bayayisebenzisa ukuphucula ukuzilolonga. I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic ibonelela ngokulungelelanisa umzimba wonke, ukulungiswa, ukuqeqeshwa kwe-postural kunye nokulinganisela, kunye neengcebiso zesondlo.
Ukuzivocavoca ibhalansi
Ukukwazi ukujikeleza ngokufanelekileyo kufuna ukulungelelaniswa kwe-postural enempilo kunye nokulinganisela . Iinkqubo ezinoxanduva lokulinganisa zingachatshazelwa koku kulandelayo:
Utshintsho oluthe ngcembe lubangelwa kukwaluphala.
Iingxaki zangasemva.
Iingxaki zeenyawo.
Ukwenzakala.
Iziphumo ebezingalindelekanga ezivela kumayeza.
Arthritis.
Stroke.
Isifo sikaParkinson.
Isifo sokugubhuka.
Nangona kunjalo, kwafunyaniswa ukuba bonke basabela kakuhle kwimithambo eyenzelwe ukuphucula ukulinganisela.
inkcazelo
Ukulinganisela kukukwazi ukulawula umzimba kwindawo kunye nokusabalalisa ubunzima ngokulinganayo ukuze ugcine ukuthe tye. Kukho iindidi ezimbini.
Ibhalansi eDynamic
Ukukwazi ukuhlala uzinzile ngelixa usenza iintshukumo okanye izenzo ezifuna ukususa okanye ukuhambisa umzimba.
Abantu basebenzisa olu hlobo lokulinganisela rhoqo umzimba uthatha inyathelo kulo naliphi na icala.
Ibhalansi enamandla iyafuneka xa umzimba ushukuma, njengokuhamba.
Ulungelelwaniso oluguquguqukayo olusempilweni luyimfuneko ukuze umzimba ukwazi ukusabela kutshintsho olukhawulezileyo.
Ibhalansi engatshintshiyo
Ukukwazi ukugcina indawo emileyo ngexesha leentshukumo ezifana nokugoba, ukujija, ukufikelela, kunye nokushukuma kwi-axis yomzimba.
Ibhalansi engatshintshiyo a isakhono non-locomotor .
Zombini ezi ndidi zibalulekile kwaye zingaphuculwa ngokuzilolonga okujoliswe kuzo.
benefits
Wonke umntu unokungenelwa ukusuka kwi-balance exercises kwaye inokunceda kwizigaba ezahlukeneyo zobomi kunye namanqanaba okufaneleka.
Uluntu ngokubanzi
Uqeqesho lokulinganisa:
Ufundisa umzimba ukuba usebenzise undoqo ukuzinzisa.
Yenza ibhalansi yezihlunu.
Ukuphucula ulungelelwaniso lwe-neuromuscular kunye nonxibelelwano phakathi kwengqondo kunye nezihlunu.
Abantu ngabanye banokuqala ukubandakanya umthambo wokuzilolonga kwizinto zemihla ngemihla. Iindlela ezimbalwa zokwenza oku ziquka:
Xa uthatha into, fikelela phezulu ukuze uyiphakamise ngomlenze omnye, kwaye omnye uphakamisele ngqo emoyeni ngasemva ukuze ubandakanye i-abs.
Hlala kwi-a ibhola lozinzo emsebenzini, esikolweni, okanye xa ubukele umabonakude.
Yima ngonyawo olunye ngelixa usenza imisetyenzana emileyo efana nokuhlamba izitya, ukuxukuxa amazinyo, njl. njl., kwaye utshintshe iinyawo.
Abadlali
Uqeqesho olufanelekileyo Ukuziqhelanisa nokulinganisa ukulinganisa kwandisa ingqiqo yokulawula kunye nokuqonda imisipha kunye namalungu kunye nendlela esebenza ngayo xa ihamba.
Ukuqeqeshwa kokulinganisela kwandisa amandla kuba umntu ufunda ukusebenzisa iziko labo lomxhuzulane ngokufanelekileyo.
Undoqo owomeleleyo kwaye osebenzayo ngakumbi unceda ukunyusa umphakamo wokutsiba, ukujula, ukujinga, ukushukuma, kunye nokubaleka.
Abadala
Abantu abadala banokusebenzisa ibhalansi iinkqubo zokuzilolonga ukuphucula ukuzinza kokuthintela ukuwa kunye nokulimala.
Uqheliso lomsebenzi
Ngezantsi yimiyalelo esisiseko yale mizobo yokulinganisa ilandelayo:
Ukuveliswa komthi
Ukuma komthi inokwenziwa phantsi, imethi, okanye bosu . Yomeleza amaqatha, iphucula ibhalansi, kwaye ibandakanya undoqo.
Yima ngeenyawo kunye, umqolo omde kwaye uthe tye, kwaye iingalo zolule.
Ukuba usebenzisa iBOSU, sebenzisa ibhola okanye icala elicaba.
Phakamisa kancinci kancinci unyawo lwasekhohlo uye kwicala lethole kwaye ulungelelane kunyawo lwasekunene.
Phakamisa kancinane iingalo phezulu ukwenza amasebe.
Bamba imizuzwana engama-30, uze utshintshele komnye umlenze.
I-Single Leg Deadlift
le umzimba iqinisa i-hamstrings kunye ne-glutes, isebenza ngokulinganisela, kwaye isebenze udonga lwesisu . Inokwenziwa kunye okanye ngaphandle kobunzima obufana needumbell.
Yima emgangathweni ngeenyawo kunye.
Beka ubuninzi bobunzima kunyawo lwasekunene.
Jonga kwindawo ekugxilwe kuyo ngaphambili naphantsi
Yehlisa kancinci itorso phantsi ngelixa uphakamisa umlenze wasekhohlo ngasemva.
Gcina umqolo ungathathi hlangothi kwaye ufikelele kwizandla ukuya emgangathweni.
Yima xa umva uhambelana nomgangatho.
Musa ukuliqinisa okanye ukuliqinisa idolo lasekunene kodwa ligcine lishukuma.
Cinezela i-hamstrings, i-glutes, kunye ne-abs ngelixa ubuyela ngokukhawuleza kwindawo ethe tye.
Tshintsha amacala.
Zama ezisibhozo kwicala ngalinye.
Isibhedlele
Lo ngundoqo ocetyiswa kakhulu umzimba ukuba umngeni kwi isisu esinqamlezileyo .
Lala ngomqolo kwaye wandise iingalo kunye nemilenze yakho ukuya kwisilingi.
Tsala izisu kumgca ophakathi.
Nciphisa umlenze wasekunene kwaye wandise ingalo yasekhohlo ngasemva.
Buyela kwindawo yokuqala kwaye uphinde ngengalo nomlenze ochaseneyo.
Qhubeka utshintsha amacala de isethi igqitywe.
Indlela yeChiropractic
VIDEO
Ucaphulo
UBruijn, uSjoerd M, kunye noJaap H van Dieën. "Ukulawulwa kozinzo lokuhamba kwabantu ngokubekwa kweenyawo." Ijenali yoMbutho waseRoyal, i-Interface vol. 15,143 (2018): 20170816. doi:10.1098/rsif.2017.0816
Dunsky, Ayelet, et al. "Ulungelelwaniso lokuSebenza nguMsebenzi othe ngqo kuBantu abaDala." BioMed uphando ngamazwe vol. 2017 (2017): 6987017. doi:10.1155/2017/6987017
Feldman, uAnatol G. “Ubudlelwane phakathi koZinzo lwePosural kunye neMovement.” Inkqubela phambili kunyango lokulinga kunye nebhayoloji vol. 957 (2016): 105-120. doi:10.1007/978-3-319-47313-0_6
Hlaing, uSu Su et al. "Iimpembelelo zokuzinzisa okungundoqo kunye nokuqinisa umthambo kwi-proprioception, ibhalansi, ubukhulu bemisipha kunye neziphumo ezinxulumene nentlungu kwizigulane ezineentlungu ezisezantsi ezingabonakaliyo: isilingo esilawulwa ngokungahleliwe." Ukuphazamiseka kwe-BMC musculoskeletal vol. 22,1 998. 30 Nov. 2021, doi:10.1186/s12891-021-04858-6
UKim, uBeomryong, kunye noJongeun Yim. "Ukuzinza okuPhambili kunye neMithambo ye-Hip iPhucula uMsebenzi woMzimba kunye noMsebenzi kwiZigulana ezineNzululwazi eNgenaNgxaki eNgenaPhantsi: Uvavanyo oluLawulwayo olungenamkhethe." Ijenali yeTohoku yovavanyo lweyeza vol. 251,3 (2020): 193-206. doi:10.1620/tjem.251.193
Prado, Erick Tadeu et al. "IHatha yoga kwibhalansi yomzimba." Ijenali yeHlabathi yeYoga vol. 7,2 (2014): 133-7. doi:10.4103/0973-6131.133893
Thomas, Ewan, et al. "Iinkqubo zokusebenza ngokomzimba zokulinganisela kunye nokuthintela ukuwa kubantu abadala: uphononongo olucwangcisiweyo." Amayeza vol. 98,27 (2019): e16218. doi:10.1097/MD.0000000000016218
by UGqr Alex Jimenez Chiropractic , Ubuhlungu obungapheliyo , Ubuhlungu obungapheliyo , impilo , Iimpawu , Unyango , I-Viscerosomatic Reflex , Ukuphila
intshayelelo
Uninzi lwethu luhambahamba ukusuka kwenye indawo ukuya kwenye. Xa sisezinyaweni zethu lonke ixesha, kunokubangela ukuba izihlunu ezisezantsi zibe nzima kwaye zibuhlungu ukuba kufuneka sihlale phantsi kwaye siphumle. Xa umzimba uphumle, wethu yokumisa ithambekele ekuzingeleni, kwaye ibangela ukuba izihlunu ze-postural zigqithise kwaye zibangele intlungu xa sivuka kwindawo yethu yokuphumla. Nokuba sihleli esofeni okanye esitulweni, ukuma kwethu kudla ngokuba njalo uhleli phantsi apho kubonakala kukhululekile, kodwa kubangela intlungu yethu inkqubo yemisipha entanyeni, emagxeni nasemqolo. Ukuza kuthi ga ngelo xesha, xa siphuma kwindawo ehleliyo, kunokuchaphazela imilenze, amathole kunye neenyawo. Inqaku lanamhlanje lijolise kwimisipha ye-postural, indlela intlungu ye-postural echaphazela ngayo imisipha ye-gastrocnemius-soleus, kunye nendlela unyango lwe-MET lunokunceda ngayo imisipha ye-postural. Sisebenzisa ulwazi oluxabisekileyo malunga nezigulane zethu kubaboneleli bezonyango abaqinisekisiweyo abasebenzisa unyango lwe-MET ukunciphisa imiphumo ye-postural kwi-musculoskeletal system. Sikhuthaza kwaye sithumele izigulana kubaboneleli bezonyango abanxulumeneyo ngokusekwe kuxilongo lwabo ngelixa sixhasa ukuba imfundo yindlela ebalaseleyo nemangalisayo yokubuza ababoneleli bethu imibuzo ebalulekileyo xa isigulana sivuma. UDkt Alex Jimenez, DC, uquka olu lwazi njengenkonzo yemfundo. isikhanyeli
Yintoni i-Postural Muscles?
Ngaba ujongene neentlungu ezisezantsi? Kuthekani ngokuziva ukuntyiloza okanye ukuba ndindisholo ezantsi amathole okanye ezinyaweni zakho? Okanye ngaba izihlunu zakho zomqolo zihlala zibuhlungu ngenxa yokuhlala phantsi ixesha elide? Uninzi lwezi zibonakaliso kunye neempawu zokuba ufumana intlungu kwimisipha yakho yangasemva. Uphando lutyhila ukuba imisipha ye-postural isebenzisana phakathi kwenkqubo ye-musculoskeletal kunye ne-central nervous system's afferent and efferent pathways. Emzimbeni womntu, iigophe ezintathu zigcina ukuhamba, ukuzinza, kunye nokulinganisela ukumelana noxinzelelo lwexesha elide: umlomo wesibeleko, i-thoracic, kunye ne-lumbar. Izihlunu ze-postural zisebenza kunye nezithintelo zomzimba ezisezantsi ukuxhasa ubunzima bomzimba ophezulu. Uphando olongezelelweyo lubonisa ukuba ukuzinza kwe-postural kunye nokulawula ukulinganisela kuhambelana nenkqubo eguquguqukayo kwaye ivumela imisipha kwiindawo ezisezantsi zomzimba, njengemilenze kunye nethole, ukunceda ukuzinzisa ubunzima bomzimba ophezulu. Siza kujonga i-gastrocnemius kunye nezihlunu zodwa njengoko zinceda ukugcina ukuma okuhle, ukulinganisela kunye nokuzinza.
Ubuhlungu bePostural buchaphazela i-Gastrocnemius-Soleus Muscles
Ukunyakaza okuphindaphindiweyo okuhambelana nezinto ezisingqongileyo kunokubangela ukuba i-gastrocnemius kunye nezihlunu zodwa zifutshane kwaye zibangele iimpawu zobuthathaka bemisipha, ukunyanzeliswa, kunye nokungazinzi kwamathole kunye nemilenze. I-gastrocnemius kunye nezihlunu zodwa zinobudlelwane obuhle njengoko zinceda ukwenza izihlunu zethole ezivumela ukunyakaza kunye nokuzinza kuwo wonke umzimba. Ngoku iintlungu zangasemva zingazichaphazela njani ezi zihlunu? Ngoku ka zophando zophando , xa izinto ezininzi ziqala ukuchaphazela ukuma komzimba, nokuba ukuma ixesha elide, ukuhlala, ukugoba, ukujija, okanye indawo engafanelekanga, kubangela ukuxinezeleka kwemisipha emzimbeni, kwaye kunokubangela iziphumo ezibi kwizihlunu ezingqongileyo. Umzekelo, yithi ukwindawo engathandekiyo kwaye uqalise ukuziva uziva unomsindo ukuya emilenzeni kunye neentlungu ezisezantsi. Xa ukhulula umzimba wakho kwindawo engathandekiyo, ukuhamba kwegazi kunye neempawu ze-neuron ziya kuhamba nge-haywire njengoko igazi lizama ukufumana izihlunu zisebenze kwakhona, kwaye iimpawu zizama ukufikelela emva kwengqondo.
Unobangela Wentlungu-Ividiyo
VIDEO
Ngaba imilenze yakho ivakala inzima rhoqo? Ngaba ufumana imiba yokulinganisa xa uhamba? Okanye ngaba uye wafumana iintlungu kumqolo wakho ongezantsi, kwaye uhla ukuya emilenzeni yakho? Ukuba ujongene nale miba, kunokubangelwa ziintlungu zangasemva ezinxulunyaniswa ne-gastrocnemius yamathole akho kunye nezihlunu zodwa. Ukuma kakubi kubangela iimpawu ezininzi ezinjengeentlungu, ezikhokelela ekubeni buthathaka kwezihlunu okanye ukuphazamiseka kwemilenze kunye namathole. Xa oku kwenzeka, kunokukhokelela ekungazinzini kunye nemiba yokuhamba enokuthi iguquke kwiimeko ezingapheliyo ukuba ayiphathwa ngokukhawuleza. Ividiyo engentla ichaza indlela izinto ezininzi ezinokubangela ngayo intlungu, ekhokelela kwiimeko eziphantsi kwe-musculoskeletal ezinokubangela ukuba umzimba ulungelelaniswe. Ngethamsanqa yonke into ayilahlekanga, njengoko kukho unyango oluninzi lokunciphisa iintlungu kunye nokulungelelanisa umzimba ngaphandle kwe-subluxation. Unyango olufana nonyango lwe-MET, ukhathalelo lwe-chiropractic, kunye nonyango lomzimba kunye nesondlo lunokunceda abantu abaninzi abaneempawu ezinjengeentlungu. Banokunceda ukwelula, bandise, kwaye banciphise imiphumo yeentlungu ze-postural.
I-MET Unyango kwi-Postural Muscles
Xa kuziwa ekunciphiseni intlungu kwimisipha ye-postural, abantu abaninzi baya kufumana iindlela zokunyanga intlungu. Kwi-"Clinical Applications of Neuromuscular Techniques," ababhali uLeon Chaitow, ND, DO, kunye noJudith Walker Delany, LMT, bathi xa kuziwa ekunciphiseni intlungu kwi-gastrocnemius kunye nemisipha yodwa, iingcali ezininzi zeentlungu zisebenzisa ubuchule be-muscle amandla okanye i-MET nceda ukunyanga izicubu ezithambileyo ezijikeleze amathole ngokusebenzisa iindlela zokwelula kunye ne-isometric contractions ukwandisa imisipha efutshane ebangela ukuba amathole agxininise. Ukusebenzisa unyango lwe-MET kwimisipha ye-postural ivumela izihlunu ezichaphazelekayo ukuba zolulwe ngobumnene kwaye, zidibene nezinye iindlela zonyango, zinokuthintela ukulimala kwexesha elizayo ukuba kuphinde kwenzeke. Ukongeza, kuya kwenza umntu ukuba aqaphele ngakumbi ukuma kwakhe ukuze aphephe le miba ekunyukeni.
isiphelo
Ngokubanzi, kubalulekile ukuqinisekisa ukuba ukuba ne-posture efanelekileyo kunokuthintela imiba echaphazela iindawo eziphantsi zomzimba kunye nokubangela intlungu kwimisipha yethole. Xa imisipha yethole iqala ukujongana nentlungu, inokubangela ukuba umntu angazinzi kwaye alahlekelwe ngumlinganiselo. Ukubandakanya unyango lwezicubu ezithambileyo njenge-MET kuvumela izihlunu ukuba zolule kwaye zikhululeke ngelixa ubuyisela ukuhamba kwegazi emilenzeni kwaye uncede abantu abaninzi bahambe ngaphandle kokuziva iintlungu.
Ucaphulo
Carini, Francesco, et al. "I-Posture kunye ne-Posturology, i-Anatomical kunye ne-Physiological Profiles: Isishwankathelo kunye nemeko yangoku yoBugcisa." IActa Bio-Medica: iAtenei Parmensis , 28 Epreli 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC6166197/.
UChaitow, uLeon, kunye noJudith Walker uDeLany. Izicelo zeklinikhi zeTechnique zeNeuromuscular . UChurchill Livingstone, ngo-2003.
Ludwig, Oliver, et al. "I-Neuromuscular Performance of Balance and Posture Control ebuntwaneni nakwi-Adolescence." IHeliyon , 31 Julayi 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7398941/.
Swain, uChristopher TV, et al. "Akukho Mvumelwano kwi-Causality ye-Spine Postures okanye i-Exposure ye-Physical Exposure kunye ne-Low Back Pain: Ukuphononongwa okuCwangcisiweyo koPhononongo oluCwangcisiweyo." Ijenali yeBiomechanics , 26 Mar. 2020, pubmed.ncbi.nlm.nih.gov/31451200/.
isikhanyeli
by UGqr Alex Jimenez impilo , Iimpawu
Ukuphefumla kunondla umzimba wonke kwaye kulawula imisebenzi ebalulekileyo efana nesantya sentliziyo kunye noxinzelelo lwegazi. Ikwaqinisa ubuchwephesha bomzimba obufanelekileyo ukunciphisa uxinzelelo emzimbeni xa uhamba. Ubomi obuxakekileyo obudityaniswe nomsebenzi wokuhlala kunye nendlela yokuphila bunokwenza ukuba umzimba uthabathe impefumlo nje ekhawulezileyo, engekho nzulu, enokuwenza buthathaka. izihlunu zemiphunga kwaye kubangele ukuxinana kwakhe, ukunyameka kokuma kunye nokukhokelela kwezinye iimpawu ezimbi kunye neemeko. Ukufunda ukuphefumla nzulu kunokuchaphazela ngokufanelekileyo izinga lentliziyo, ukuphaphama kwengqondo, kunye noxinzelelo lwegazi kunye nokuphucula ukuma. Ukulimala kweChiropractic yezoNyango kunye neKlinikhi yoNyango oluSebenzayo inokudala unyango lwe-postural kunye nezicwangciso zoqeqesho.
Ukuphefumla kunye nokuma
Ukuphefumla kubangela ukuba imiphunga izaliswe ngumoya, kwaye ukuphefumla kukhuphe kwaye kukhuphe imiphunga. Ukuze imiphunga isebenze ngokugqibeleleyo, iimbambo kufuneka ikhule ngokuthe gqolo ngendlela ethambileyo, enesingqi. I isihlunu sokuphefumla / diaphragm Isihlunu sifuna ukunyuka sisehla ngomjikelo ngamnye wokuphefumula. Oku kunokwenzeka kuphela xa isihlunu singenako isivumelwano okanye siqinile. Ukuxinezeleka kumzimba ophezulu kunokunyusa ukuhamba okungahambi kakuhle kunye nokunciphisa impilo. Ukuqhubeka kokungahambi kakuhle esikolweni, emsebenzini, nasekhaya kuya kucinezela iimbambo, izihlunu ze-intercostal, i-diaphragm, kunye nesiseko sentamo. Oku kuthintela i-ribcage ekukhuliseni ngokupheleleyo, ephazamisayo ukuphefumla ngokugqibeleleyo . Ngokuhamba kwexesha, amandla emisipha yokuphefumla ayancipha.
Ukuma okusempilweni
Ukulungelelaniswa okufanelekileyo komzimba kunciphisa uxinzelelo kwizakhiwo ezixhasayo njengee-ligaments, izihlunu, amalunga kunye neediski. Ukuma okunempilo kuvumela abantu ukuba baphefumle ngokulula, bahambe kakuhle, baphumle kwaye balale ngcono.
Iimpawu zokuma okungafanelekanga
Uphando lubonisa ukuba ukwenza ixesha elide lokuma okungenampilo kunokukhokelela kwiingxaki zempilo, kubandakanya:
Ubuhlungu kunye nobuhlungu obungapheliyo kumqolo, intamo, kunye namagxa.
Ukuqina, amaqhina ezihlunu ezibuhlungu/amanqaku okuqalisa.
Ukuqaqanjelwa yintloko, ukungalali ngokwaneleyo, neengxaki zokwetyisa.
Inkungu yobuchopho.
Ukutshintsha kweemvakalelo.
Iingxaki zokutya.
Ukuphefumla kwisifuba kuxhomekeke kwimisipha yesibini ejikeleze intamo kunye ne-collarbone endaweni ye-diaphragm. Iipateni zokuphefumla ezingenzulu ezikhatshwa kukumila ngendlela engafanelekanga kubangela ukuba izihlunu kumzimba ongasentla zisebenze ngokungafanelekanga. Xa umzimba uhleli ixesha elide, umzimba omncinci unokuxhathisa amandla omxhuzulane kwaye ugcine undoqo ozinzile. Izihlunu eziqinileyo ezijikeleze isifuba zibangela ukuba amagxa angqukuva kunye nokuma kwentloko phambili, nto leyo eyenza ukuba buthathaka izihlunu ezinceda ukuba zime nkqo. Iimpawu zokungakhululeki kwesifuba kunye neembambo zingabangela kwimisipha eqinile ye-intercostal kunye nokwandiswa okungonelanga kweembambo.
Unyango lweChiropractic
Ukuphefumla okunzulu kunokutshintshwa ngokusebenza rhoqo, kunye neeseshoni ze uqeqesho lwemisipha yokuphefumla
Iindlela zokulungisa isimo ukukhulula umva kunye neentlungu zentamo, ukuphucula imisipha kunye nokusebenza ngokubambisana, ukugcina impilo yengqondo, ukwandisa ukuzinza kwengqondo, kunye nokuphucula impilo yomgogodla.Ukufunda ukuphefumla ngokunzulu kuthatha ukuziqhelanisa.
Enye iteknoloji yokuqala kukuba phefumlela nzulu kwaye ubale ukuya ku-4 phambi kokuba uwukhulule kancinci kancinci umphefumlo ngolunye ubalo ukuya ku-4.
Abantu baya kuqaphela isisu sabo, iimbambo, kunye nesifuba sityhala phambili njengoko bephefumla.
Amagxa, intamo, kunye nomqolo ulungelelaniswa ngokufanelekileyo ngeli nyathelo.
Beka isandla esiswini ukujonga ukuphefumla ngokuchanekileyo.
Kufuneka iye ngaphandle kancinci njengoko umoya ugcwalisa imiphunga.
Izigulana zokwenyani, Iziphumo zokwenyani
VIDEO
Ucaphulo
Albarrati, Ali, et al. "Impembelelo yeZimo zokuHlala ezithe tye kunye nezithe tye kuMmandla wokuphefumla wezihlunu kuMadoda asempilweni." BioMed uphando ngamazwe vol. 2018 3058970. 25 Feb. 2018, doi:10.1155/2018/3058970
Aliverti, uAndrea. "Izihlunu zokuphefumla ngexesha lokuzilolonga." Breathe (Sheffield, England) vol. 12,2 (2016): 165-8. doi:10.1183/20734735.008116
UGuan, uHualin, et al. "UkuFunyaniswa kokuphefumla okuthe ngqo." IiSensors (Basel, Switzerland) vol. 18,12 4443. 15 Dec. 2018, doi:10.3390/s18124443
UPickering, uMarko, kunye noJames FX Jones. "I-diaphragm: izihlunu ezimbini zomzimba kwenye." Ijenali yeAnatomy vol. 201,4 (2002): 305-12. doi:10.1046/j.1469-7580.2002.00095.x
Sheel, uWilliam. "Ukuqeqeshwa kwemisipha yokuphefumla kubantu abaphilileyo: ingqiqo ye-physiological kunye nefuthe ekusebenzeni komthambo." Iyeza lezemidlalo (Auckland, NZ) vol. 32,9 (2002): 567-81. doi:10.2165/00007256-200232090-00003
by UGqr Alex Jimenez Chiropractic , Ubuhlungu obungapheliyo , Ubuhlungu obungapheliyo , impilo , Iimpawu , Unyango , I-Viscerosomatic Reflex , Ukuphila
intshayelelo
Xa kuziwa kumzimba, i inxalenye esezantsi inamacandelo amathathu emisipha esebenza kunye ukubonelela ukuzinza kunye nokuhamba kumninimzi xa ehamba. Amacandelo angaphambili, angasemva, kunye nasecaleni anezihlunu ezininzi, izicubu, kunye nemigqa exhasa umqolo kwaye ivumela ukuba inkqubo yemisipha ukwenza iintshukumo ezahlukeneyo ngaphandle kweentlungu. Xa izinto eziqhelekileyo zichaphazela umzimba, zinokubangela iimpawu zeprofayili zomngcipheko ezidlulayo ezinokukhokelela kwiintlungu zentlungu ye-musculoskeletal ezinxulumene neempawu ezinjengeentlungu amalungu kunye nezihlunu . Namhlanje siza kujonga enye yeengqungquthela ze-muscle ezibizwa ngokuba yimisipha ye-postural, indlela intlungu ye-postural echaphazela ngayo umzimba, kunye nendlela unyango lwe-manual oludityaniswe nendlela ye-MET inokuphucula imisipha ye-postural. Sikhankanya ulwazi oluxabisekileyo malunga nezigulane zethu kubaboneleli bezonyango abaqinisekisiweyo abasebenzisa iindlela ezifana ne-MET edityaniswe nonyango lwe-manual ukunciphisa iimpawu ezibuhlungu ezinxulumene nokuphazamiseka kwe-musculoskeletal disorders. Siyazikhuthaza izigulana ngokuzithumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kwiziphumo zabo. Siyayixhasa ukuba imfundo yeyona ndlela imangalisayo yokubuza ababoneleli bethu eyona mibuzo inomdla xa isigulana sivuma. UDkt Alex Jimenez, DC, udibanisa olu lwazi njengenkonzo yemfundo. isikhanyeli
Yintoni i-Postural Muscles?
Ngaba ufumana ukuqina kwemisipha kumqolo wakho ongaphantsi? Kuthekani ngeentlungu neentlungu emagxeni nasentanyeni? Okanye ngaba uye waphawula ukuba imilenze yakho inzima emva kokuhlala phantsi ixesha elide? Ininzi yale miba ihambelana nezihlunu zangasemva ezibangela intlungu kwinkqubo ye-musculoskelet system. Ngoko ke yintoni imisipha ye-postural kwi-musculoskeletal system? Ewe, zizihlunu ezingundoqo ezinzulu ngaphakathi kwesisu, i-pelvis, kunye nomqolo. Uphando lophando lutyhila ukuba i-curvature yomqolo (imimandla yomlomo wesibeleko, i-thoracic, kunye ne-lumbar) inxibelelana kwaye isebenze kunye nenkqubo ye-nervous central kunye ne-musculoskeletal system ukubonelela ngokulinganisela, inkxaso kunye nokuchasana noxinzelelo lomzimba. Izihlunu ze-postural zibalulekile emzimbeni njengoko ziqinisekisa ukuba umphathi unendawo efanelekileyo xa ehamba, ehleli okanye emile. Izifundo ezongezelelweyo zikhankanyiwe ukuba ulawulo olulungileyo lwe-postural kunye nokuzinza zizinto ezisisiseko kwizakhono zemoto. Xa umntu enolawulo oluhle lwe-postural, lunokunceda ubanike i-gait ezinzileyo xa ehamba. Nangona kunjalo, njengoko umzimba uguga, imisipha ye-postural ingaba buthathaka kwaye ikhokelela kubunzima bemisipha ngelixa ichaphazela amalunga kunye nezakhiwo ze-tendon.
Iziphumo zentlungu yePosi kuMzimba
Ngoko kwenzeka ntoni kumzimba xa ujongene nentlungu kwimisipha ye-postural, kwaye ichaphazela njani indlela yokuma komntu? Uphando lophando lutyhila ukuba ukunciphisa umva unyamezelo lwemisipha ukusuka ukuhlala ixesha elide, slouching, okanye gqolo ejonge phantsi kunokubangela iimpawu kwemisipha izihlunu kwimisipha postural. Ukuza kuthi ga ngoku, kunokukhokelela ekukhuleni okwandisiweyo kweentlungu ezisezantsi kunye nokuphazamiseka kwe-lumbar kumalungu. Njengoko bekutshiwo ngaphambili, ezinye izinto ezifana ne-slouching, ukuhlala ixesha elide, kunye nokujonga phantsi rhoqo kunokuchaphazela umva ongezantsi, amagxa kunye nentamo. Izihlunu ezahlukeneyo ezenza amagxa kunye nentamo ziya kuba nzima kwaye ziqiniswe, ezikhokelela kwiintlungu zegxalaba kunye nentamo ezinokubangela ukungonwabi. Xa ezi mpawu zigqubanayo zichaphazela umzimba, zinokubangela iimpawu ezininzi ezidlulanayo ezinokudibana kwaye zibangele ukuba umntu abe lusizi.
Indlela Ukwenzakala Entanyeni Okuwuchaphazela Ngayo Umzimba- Ividiyo
VIDEO
Ngaba ukhe wafumana ukuxinezeleka kwemisipha entanyeni yakho, emagxeni, okanye kumqolo osezantsi? Ngaba ukolula kuzisa isiqabu sokwexeshana? Okanye ngaba ujongene nobunzima emilenzeni yakho? Uninzi lwezi zinto zihambelana nezihlunu ze-postural ezibuthathaka ezinokuthi zibe negalelo ekumeni kakubi, intlungu ephantsi kunye nentamo, kunye neminye imiba ye-musculoskeletal. Ividiyo engasentla ihlola izizathu eziqhelekileyo kunye neempawu zokulimala kwentamo kunye nendlela unyango olufana nokunyamekela kwe-chiropractic lunokunceda ukunciphisa iimpawu. Unyango olufana nokhathalelo lwe-chiropractic lusebenzisa ukuguqulwa ngesandla kunye neendlela ezahlukeneyo zokunceda ukulungelelanisa umzimba kunye nokunciphisa nakuphi na ukuphazamiseka kwe-musculoskeletal ezinxulumene neentlungu. Ukhathalelo lweChiropractic aluyiyo kwaye lusebenza kunye nabanye abaqeqeshi bezonyango ukubuyisela umzimba ngokwemvelo.
Unyango lweManuwali kunye ne-MET kwi-Postural Muscles
Ngoko umntu unokwenza ntoni xa ejongene neentlungu zangasemva kwaye uzama ukufumana isiqabu? Abantu abaninzi baya kunyango olufana nokhathalelo lwe-chiropractic, olunokuvumela umzimba ukuba ulungelelaniswe kwaye ubuyiselwe ngokwemvelo. Unyango olufana nokhathalelo lwe-chiropractic lunokunceda ukubuyisela ukuma okuhle kumqolo ngelixa ukhulula kwaye unciphisa iintlungu ezigqithisileyo kunye noxinzelelo kwimisipha eyahlukeneyo, imisipha kunye namalungu. Ukongeza, ii-chiropractors zisebenzisa ubuchule obunje nge-MET yokunciphisa uxinzelelo kwizicubu ezithambileyo kunye nokubuyisela uluhlu oludibeneyo lokuhamba. Ngokutsho kwencwadi ethi, "IiClinical Applications of Neuromuscular Techniques," uLeon Chaitow ND, DO, kunye noJudith Walker DeLany LMT, bathi ukubuyiselwa kwemisipha kuhamba kunye nezisombululo ze-biomechanical kunye nezicwangciso eziziswa emzimbeni kwaye zibe yingqwalasela ephambili kwimisipha. oko kudinga ukomelezwa, ukongezwa, kunye nokuphucula ukuphefumla kunye nokusebenza kwendlela yokuma. Xa iingcali ezifana ne-chiropractors kunye nee-massage therapists zisebenzisa ubuchule be-MET, izihlunu ezichaphazelekayo zinokolulwa kwaye zomelezwe ngelixa zibuyisela ukungalingani kwesakhiwo kunye nokusebenza komzimba oye wanyamezela. Oku kunokunceda ukuphucula imisipha ye-postural ngelixa uvumela umzimba ukuba uphilise ngokwemvelo. Oku kuvumela umntu ukuba aqaphele indlela azibonakalisa ngayo ngokuma okuhle.
isiphelo
Ngokubanzi, umzimba ufuna imisipha ye-postural ukunceda ukuzinza nokugcina umzimba uhamba. Xa ukuphazamiseka kwe-musculoskeletal ezinxulumene nentlungu kwaqala ukuchaphazela izihlunu ngokuma kakubi okanye ezinye izinto eziqhelekileyo, kunokubangela ukuba ezi zihlunu zibe buthathaka kwaye ziphuhlise iimeko ze-musculoskelet ezinokukhokelela abantu abaninzi kwiintlungu eziqhubekayo. Ngethamsanqa unyango olufana nokunyamekela kwe-chiropractic ludityaniswe nobuchule be-MET buvumela ukuba izihlunu ezichaphazelekayo zolulwe kwaye zomelezwe. Oku kuvumela umzimba ukuba ulungelelaniswe kwaye ubuyiselwe ngokwemvelo. Ukubandakanya ukolula okudityanisiweyo kunye nokhathalelo lwe-chiropractic kunokunceda abantu abaninzi baqaphele ukuma kwabo kwaye benze ukuba baqhubeke nohambo lwabo lwempilo kunye nokuphila kakuhle ngaphandle kweentlungu.
Ucaphulo
Carini, Francesco, et al. "I-Posture kunye ne-Posturology, i-Anatomical kunye ne-Physiological Profiles: Isishwankathelo kunye nemeko yangoku yoBugcisa." IActa Bio-Medica: Atenei Parmensis , ILayibrari yeSizwe yezeMithi yase-US, nge-28 Epreli 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC6166197/ .
UChaitow, uLeon, kunye noJudith Walker uDeLany. Izicelo zeklinikhi zeTechnique zeNeuromuscular . UChurchill Livingstone, ngo-2003.
Jung, Kyoung-Sim, et al. "Iimpembelelo zokuHlala ixesha elide kunye ne-Slumped Posture kwi-Trunk Muscular Fatigue kuBantu abafikisayo kunye nangaphandle kweeNzululwazi eziNgaphantsi eziNgapheliyo." Imedina (Kaunas, Lithuania) , Ilayibrari yeSizwe yaseMelika yoNyango, nge-23 ka-Disemba 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7822118/ .
Ludwig, Oliver, et al. "I-Neuromuscular Performance of Balance and Posture Control ebuntwaneni nakwi-Adolescence." IHeliyon , ILayibrari yeSizwe yezeMithi yase-US, nge-31 Julayi 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7398941/ .
isikhanyeli
by UGqr Alex Jimenez Iimpawu , Ukukhulelwa
Ukuma okunempilo kunye nokushukuma kubalulekile kumntu wonke, kodwa ngakumbi koomama abaza kuba. Ukuziqhelanisa nokuma okunempilo yenye yezona galelo zibalulekileyo ekukhulelweni okunempilo. Ukulungelelaniswa okufanelekileyo komzimba kunciphisa umva ophantsi kunye nentamo iimpawu ezingathandekiyo kunye nokukhathala kwemisipha. Iqela lonyango lwe-chiropractic liyakwazi ukufundisa ekugcineni i-posture enempilo xa umile, uhleli, kwaye ulala phantsi ngexesha lokukhulelwa, ukunciphisa nayiphi na i-subluxations, ukugcina ulungelelwaniso olufanelekileyo, nokugcina imisipha ikhululekile ngokusebenzisa iindlela zokusilalisa.
Ubume bokukhulelwa
Utshintsho oluninzi lwenzeka kwinkqubo ye-musculoskeletal ngexesha lokukhulelwa kumntwana okhulayo. Oku kunefuthe ukuma, ibhalansi, kunye nokuhamba. Ukuma kokukhulelwa kunokuchaphazela kakhulu induduzo kunye / okanye amanqanaba eentlungu kumzimba okhulelweyo kunye nasemva kokubeleka. Oku kuquka:
Ukulala ngeyona ndawo ingcono ngelixa ukhulelwe.
Ukuhlala kwindawo engcono kakhulu ngexesha lokukhulelwa.
Olu tshintsho luncinci kunye nohlengahlengiso luchaphazela impilo kamama kunye nosana.
Utshintsho Lwesithuba Ngexesha Lokukhulelwa
Ngexesha lokukhulelwa, izinto ezininzi zisebenza ngokuchasene nokugcina ulungelelwaniso oluchanekileyo kunye nempilo. Komnye, ubunzima bomntwana bubangela ukuba umqolo ongezantsi ushukume njengoko umbindi womxhuzulane uhambela phambili.
Ukwandiswa kweLumbar Lordosis
I-concave curvature kumqolo inokubonakala ngakumbi ngenxa yokutsalela phambili kwe-fetus ekhulayo.
Oku kunokukhokelela ekubeni a indawo yokujika - lordosis.
I-sacrum ijonge ngasemva.
Imilenze ikhula banzi xa imile.
Ukunyuka kwe-Cervical Lordosis
I-curvature ehamba phambili encinci yesiqhelo yomqolo entanyeni okanye kwindawo yomlomo wesibeleko ibizwa ngokuba yi-cervical lordosis.
I-fetus ekhulayo iyenza ibe mandundu ukutsalela phambili entanyeni.
Ngexesha lokukhulelwa, amabele akhula, ongeza ubunzima obuninzi kwi-thoracic okanye e-mid back, ebangela ukuba i-curvature yentamo itsalwe phambili nangaphantsi.
Omabini amagxa nawo aya phambili nangaphakathi.
Olu tshintsho lunokukhokelela kwiimpawu zengxaki / intlungu, sciatica , kunye nezinye iingxaki ze-musculoskeletal kunye neemeko ukuba zishiywe zingaphathwanga.
Ukuma okungenampilo kwenzeka ngokwendalo
Izihlunu zesisu ziyazolula njengoko usana lukhula.
Amanqanaba eHormone ayanda kwaye abangela ukuba amalungu kunye nemigqa ikhululeke.
Izihlunu azikwazi ukugoba ngokupheleleyo kwaye zigcine umqolo ongezantsi ulungelelaniso.
Ukuma okusempilweni kufuna ukuziqhelanisa
Emile
Ukuma okufanelekileyo xa umile. Ukusuka phezulu ukuya ezantsi:
Gcina imbonakalo engathathi hlangothi ejonge ngqo phambili.
Musa ukugoba intloko kakhulu ukuya phambili okanye ngasemva.
Kuphephe ukujija/ukugoba iintshukumo xa kunokwenzeka, okanye uzigcine zincinci.
Isifuba kufuneka siphakame, i-core braced, kunye namahlombe ngasemva.
Ubunzima bomzimba busasazwa ngokulinganayo kwiindawo ezisezantsi.
Inkontileka yesisu kunye imisipha yomqolo ngexesha lokunyakaza, njengoko baxhasa ukuzinza kwe-pelvis kunye ne-trunk.
Xa umile kwaye kufuneka ubambe isikhundla ixesha elide, sebenzisa ibhokisi okanye isitulo ukuphakamisa unyawo olunye.
Ngokomzekelo, xa uhlamba izitya, ikhabhinethi phantsi kwe-sink inokuphumla unyawo kwi-ledge.
Tshintsha indawo yonke imizuzu engama-20 ukuya kwengama-30.
Chiropractic
Nokuba kumanqanaba okucwangcisa okanye kwikota yesibini okanye yesithathu, kubalulekile ukugcina impilo yangasemva engqondweni. I-chiropractor eqeqeshwe kwiimfuno zabasetyhini abakhulelweyo baya kusebenzisa iitafile ezilungelelanisa umzimba wowesifazane okhulelweyo, kwaye baya kusebenzisa iindlela ezithintela uxinzelelo olungadingekile kwisisu kunye nokubonelela ngokuzivocavoca okukhuselekileyo kunye nokwelula. Iinzuzo ze-chiropractic ziquka:
Inceda ukugcina ukukhulelwa okunempilo.
Inceda ukulawula iimpawu zesicaphucaphu.
Ukhulula umva, intamo, iimpawu ezingathandekiyo, kunye intlungu .
Ukunciphisa kunye nokunciphisa uxinzelelo olugqithisileyo kwimisipha, iigaments, kunye namalungu.
Ubaxo lwe-Spinal curvature luyalungiswa.
I-curvatures eqhelekileyo yomqolo ibuyiselwe kwaye igcinwe.
Njengoko abafazi abaninzi bafuna inzuzo ye-chiropractic yokukhulelwa, ababoneleli abaninzi bezempilo bafuna oogqirha abaqeqeshiweyo be-chiropractic ukuba bathumele izigulane zabo ezikhulelweyo. Xoxa ngezi zikhetho kunye nomboneleli wakho wezempilo, kwaye ucwangcise ukutyelela kwi-Injury Medical Chiropractic kunye ne-Functional Medicine Clinic ukujonga i-posture kunye ne-biomechanics.
Unyango lokukhulelwa kweChiropractic
VIDEO
Ucaphulo
Bauer, A W. “NEUE GESICHTSPUNKTE UEBER HALTUNG UND ERNAEHRUNG WAEHREND DER SCHWANGERSCHAFT” [IIMBONO EZINTSHA NGESIMVA NESONDLO NGEXESHA LOKUKHULELWA]. Wiener medizinische Wochenschrift (1946) vol. 113 (1963): 875-6.
Fitzhugh, ML, kunye ne-M NEWTON. "Isimo sokukhulelwa." Ijenali yaseMelika yokuBelekisa kunye neGynecology vol. 85 (1963): 1091-5. doi:10.1016/s0002-9378(16)35644-7
Gutke A, Ostgaard HC, Oberg B Spine (Phila Pa 1976). 2006 ngoMatshi 1; 31(5):E149-55. Intlungu ye-pelvic girdle kunye neentlungu ze-lumbar ekukhulelweni: isifundo seqela leziphumo ngokubhekiselele kwimpilo kunye nokusebenza.
Schröder, Guido et al. "Impembelelo yokukhulelwa kwiintlungu zangasemva kunye nokuma komzimba kwabasetyhini." Ijenali yenzululwazi yonyango lomzimba vol. 28,4 (2016): 1199-207. doi:10.1589/jpts.28.1199
Yoo, Hyunju, et al. "Utshintsho kwi-spinal curvature, iqondo lentlungu, ukukwazi ukulinganisa, kunye nokukwazi ukuhamba ngokwexesha lokukhulelwa kwabasetyhini abakhulelweyo nabangakhulelwanga." Ijenali yenzululwazi yonyango lomzimba vol. 27,1 (2015): 279-84. doi:10.1589/jpts.27.279
by UGqr Alex Jimenez Chiropractic , Ubuhlungu obungapheliyo , impilo , Iimpawu , Unyango , I-Viscerosomatic Reflex , Ukuphila
intshayelelo
Ukususela ebuntwaneni, abazali baya kuhlala bexelela abantwana babo ukuba bahlale ngokuthe tye okanye baya kuba nesimo esibi. Njengabantwana, sithanda ukuhlala kwi-sofa okanye esihlalweni, nto leyo engayi kuchaphazela umqolo wethu ekuhambeni kwexesha. Nangona kunjalo, njengoko sikhula, sijikeleza ngakumbi, kwaye sinemisebenzi efuna ukuhlala ixesha elide okanye ujonge phantsi rhoqo iifowuni zethu , imizimba yethu ixhonywe ixesha elide. Xa iziphelo eziphezulu, njengentamo, amahlombe, kunye indawo yethoraci yomqolo , ziyazingela, zinokukhula zibe yimiba ezayo ebangela iimpawu ze-musculoskeletal ngokuhamba kwexesha. Xa oku kusenzeka, izicubu ze-muscle ziqala ukugqithiswa. Zinokukhokelela kwiingxaki ezidlulayo ezinokubangela ukuba abantu abaninzi bajongane neentlungu zangasemva kunye neendawo zesikhalazo. Namhlanje sijonge iziphumo zokuma okungalunganga, ukuba ukuhlala ixesha elide kubangela iimpawu ezininzi, kunye nendlela ubuchule be-MET obukhulula ngayo ukungahambi kakuhle. Sinikezela ngolwazi oluxabisekileyo malunga nezigulana zethu kubaboneleli bezonyango abaqinisekisiweyo abanikezela ngonyango olufumanekayo njengobuchule be-MET kubantu abanesimo esibi kunye nentamo kunye neentlungu zangasemva ngenxa yokuhlala ixesha elide. Sikhuthaza isigulane ngasinye ngokufanelekileyo ngokubathumela kubaboneleli bethu bezonyango abanxulumeneyo ngokusekelwe kwiziphumo zabo zokuxilongwa. Siyayamkela into yokuba imfundo yeyona ndlela imangalisayo xa ubuza ababoneleli bethu eyona mibuzo ibalulekileyo xa sivuma isigulana. UDkt Alex Jimenez, DC, uvavanya olu lwazi njengenkonzo yemfundo. isikhanyeli
Iziphumo zokuma okumbi
Ngaba ukhe wajongana noxinzelelo lwemisipha kumqolo wakho ongaphezulu, intamo, kunye namagxa? Ngaba uhlala uzingile kwidesika yakho okanye ujonge phantsi kwifowuni yakho? Okanye ngaba ufumana intlungu ye-sciatic nerve ngokuhlala phantsi rhoqo? Uninzi lwale miba ukusuka ekuhlaleni ixesha elide lunokukhula ngokukhawuleza lube yimeko embi kwaye luchaphazele inkqubo ye-musculoskeletal kunye nomqolo. Uphando lutyhila ukuba xa abantu abaninzi bechitha ixesha elininzi behleli, ngokukodwa kwindawo engathandekiyo, enokubangela ukwanda komngcipheko weentlungu zomgogodla kunye nezinye iziphumo kumaqela ahlukeneyo emisipha emagxeni, entanyeni, nakwingingqi ye-thoracic. Akunjalo kuphela kodwa ngokwencwadi ebhalwe nguLeon Chaitow, ND, DO, kunye noJudith Walker DeLany, LMT, "I-Clinical Application ye-Neuromuscular Techniques," ikhankanya imisipha yomlomo wesibeleko, i-thoracic, kunye ne-lumbar kummandla womzimba. okokuqala kukubonisa iimpawu zotshintsho ekuphenduleni iziphene zangasemva. Ukuza kuthi ga ngelo xesha, xa umntu elele kwindawo ehleliyo uya kubangela ubunzima kwiqela ngalinye le-muscle ngasemva kwaye lichaphazele zombini iindawo eziphezulu nezisezantsi zomzimba.
Ukuhlala ixesha elide kunye neempawu
Xa abantu abaninzi behlala phantsi rhoqo, nokuba kusemsebenzini wedesika okanye ukuqhuba isithuthi, kunokuchaphazela wonke umzimba. Xa umzimba ungashukumi ixesha elide, loo nto ibangela ukuba umntu azive ukuxinezeleka kwezihlunu kunye nokuqina kumzimba wakhe ongasentla kunye nemvakalelo ebambekayo kumzimba wabo ongezantsi. Uphando lutyhila Ukuhlala ixesha elide kunokubangela ukungakhululeki kumqolo osezantsi kwaye kubangele ukunciphisa ukunyamezela kwezihlunu kumqolo osezantsi, kwaye kunokubangela umngcipheko owongeziweyo wokuphazamiseka kwe-musculoskeletal njengentlungu ye-nerve ye-sciatic, apho izihlunu ze-gluteal zicaphukisa i-nerve ye-sciatic ebangela iintlungu ezikhuphayo ukuhamba phantsi kwemilenze. . Olunye uphononongo lophando lukwaveza ukuba kwindawo yokunyanzeliswa ixesha elide kunokubangela impembelelo kwindawo yokuhlala yomzimba ophezulu kwaye inokudibaniswa nokuphazamiseka kwe-musculoskeletal ephezulu ebangela indawo yezikhalazo kwi-chin, umva, intamo, amahlombe, iingalo kunye nezandla. Xa umntu ehleli ixesha elide ngaphandle kokuthatha ikhefu elizolulayo, izihlunu ziqala ukuba kwimeko yokuxinana rhoqo kwaye zibe mfutshane kwaye ziqine.
Iingenelo zokuma okuhle-Ividiyo
VIDEO
Ngaba uye waqaphela ukuba ubujonge phambili xa usuka kwenye indawo uye kwenye? Ngaba uziva uxinene kwezihlunu okanye iintlungu ezicaphukisayo emagxeni okanye emilenzeni yakho? Okanye ngaba uye wafumana intlungu engafunekiyo entanyeni yakho kunye nomqolo ophantsi? Uninzi lwale miba lubangelwa kukuba ne-slouched or hunched-over posture enokuphuhlisa intamo kunye neentlungu zangasemva. Ukuma kakubi kunokukhokelela kwiimpawu ezingafunekiyo ezichaphazela imisipha kunye namalungu. Ukuma kakubi kubangelwa yimiba yemihla ngemihla njengokuzingela, ujonge phantsi efowunini, okanye ukungqiyama phambili kwikhompyuter. Ezi zenzo ezincinci azinakubangela intlungu yemisipha kodwa ziya kubangela imiba ekuhambeni kwexesha. Ngethamsanqa, kukho unyango olwahlukeneyo lokunciphisa imiphumo yesimo esibi kunye nokunceda ukubuyisela umzimba. Ividiyo engentla ichaza iingenelo zokuba ne-posture efanelekileyo kunye nokuzama ukukhusela ukulimala kwexesha elizayo kunye noxinzelelo lwemisipha ekubuyeni.
I-MET Technique ye-Poor Posture
Kukho iindlela ezininzi zokunciphisa imiphumo yesimo esibi ukusuka ekuchaphazela ngakumbi umzimba kunye nokunciphisa intlungu kwiimisipha ezahlukeneyo kunye namalungu. Indlela efanelekileyo yokunciphisa ukuqina entanyeni nasemva kukwenza i-multiple stretches ukubuyisela ukuhamba kwegazi kwimisipha. Enye indlela yokuthintela intlungu yentamo kunye nomqolo kukubandakanya iindlela ze-MET (unyango lwamandla emisipha). Uphando lutyhila ukuba xa abantu besebenzisa unyango lwe-MET oludityaniswe ne-posture correction exercises kunye nokwelula, kunokunciphisa kakhulu intlungu entanyeni nasemva ngelixa iphucula uluhlu lokunyakaza kwiimisipha kunye nezicubu ezithambileyo. Ukwenza ukukhanya kunokunceda ukukhulula izihlunu ezixineneyo kunye nokukhuthaza ukuma kakuhle, njengoko abantu abaninzi beya beqonda ngakumbi ukuba bazibonakalisa njani xa bengabanjwanga.
isiphelo
Xa kuziwa kwimizimba yethu, kubalulekile ukwazi ukuba ukuzingela kunokukhokelela ekumeni kakubi, kwaye ukuhlala phantsi ixesha elide kunokuphuhlisa intamo kunye neentlungu ezibuhlungu ezinxulumene neempawu ezidlulayo. Ukuma kakubi kunokubangela ukuba izihlunu ziqine, zibe mfutshane, kwaye ziqine, kwaye xa umntu ezolula ukusuka ekuzingeleni uya kuva iintlungu. Ngethamsanqa, ukubandakanya iintlobo ezahlukeneyo kunye nokusebenzisa ubuchule be-MET buvumela izihlunu ukuba zolulwe kwaye zithintele ukulimala kwexesha elizayo xa kuphinda kuphinde kwenzeke ngelixa uvumela umntu ukuba aqonde ngakumbi ngokuma kwawo.
Ucaphulo
UChaitow, uLeon, kunye noJudith Walker uDeLany. Ukusetyenziswa kweklinikhi ye-Neuromuscular Techniques . UChurchill Livingstone, ngo-2002.
UJoshi, uReema, kunye noNishita Poojary. "Impembelelo ye-Muscle Energy Technique kunye ne-Posture Correction Exercises kwi-Pain and Function in Patients with Non-Specific Chronic Neck Pain Ukuba ne-Forward Head Posture-i-Randomized Controlled Trail." Ijenali yaMazwe ngaMazwe yoNyango lweMasaji kunye nomsebenzi woMzimba , iThala leencwadi leSizwe laseMelika, nge-1 kaJuni 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9134480/ .
Jung, Kyoung-Sim, et al. "Iimpembelelo zokuHlala ixesha elide kunye ne-Slumped Posture kwi-Trunk Muscular Fatigue kuBantu abafikisayo kunye nangaphandle kweeNzululwazi eziNgaphantsi eziNgapheliyo." Imedina (Kaunas, Lithuania) , Ilayibrari yeSizwe yaseMelika yoNyango, nge-23 ka-Disemba 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7822118/ .
Kuo, Yi-Liang, et al. "Ukuhlala kwiPosi ngexesha lokuChwetheza ixesha elide kwiKhompyutha kunye nangaphandle kweSensor yeBiofeedback eNcitywayo." Int J Environ Res Impilo yoLuntu , 19 May 2021, ncbi.nlm.nih.gov/pmc/articles/PMC8161121/.
Ohlendorf, Daniela, et al. "Impembelelo yoLwakhiwo lwe-Ergonomic yezitulo zoMvumi kwi-Posture kunye noxinzelelo lweSitulo kwiimvumi zamanqanaba ahlukeneyo okudlala." PloS One , Ilayibrari yeSizwe yaseMelika yoNyango, nge-11 ka-Disemba 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6289455/ .
isikhanyeli
