Ukubandakanya i-Core: El Paso Back Clinic

Izihlunu ezingundoqo zomzimba zisetyenziselwa ukuzinza, ukulinganisa, ukuphakamisa, ukutyhala, ukutsala kunye nokunyakaza. Ukubandakanya imisipha engundoqo kuthetha ukuqinisa kunye nokuqinisa izihlunu zesisu, ezibandakanya i-latissimus dorsi / lats, izihlunu zomzimba, i-gluteus maximus/glutes, kunye ne-trapezius/traps. Xa ubandakanyeka, imisipha ye-trunk inceda ukugcina ukuzinza komgogodla, ukuxhasa umqolo kunye ne-pelvis kwindawo yokuhlala kunye nokuphumla kunye nangexesha lokuhamba okuguquguqukayo, kunye nokunceda ukukhusela ukulimala.

Ukubandakanya i-Core

Ukuze ukwazi ukubandakanya undoqo, umntu ngamnye kufuneka aqonde ukuba yintoni undoqo. Izihlunu ezibaluleke kakhulu zokubandakanya i-core ziquka: Ezi zihlunu zibandakanyeka rhoqo xa umzimba uphefumula kwaye ukhupha, ekulawuleni i-posture, kwaye xa usebenzisa indlu yokuhlambela, baqala kwaye bayeke inkqubo.

I-Rectus Abdominis

• I-rectus abdominis muscle inoxanduva lwe-six pack.
• Sisihlunu eside esithe tyaba esisuka kwi-pubic bone ukuya kwimbambo yesithandathu neyesixhenxe.
• I-rectus abdominis yiyona nto inoxanduva lokugoba umqolo.

Ii-Oblique zangaphandle

• Ezi zihlunu ngapha nangapha kwe-rectus abdominis.
• Ingaphandle ii-oblique vumela i-torso ukuba ijike, igobe emacaleni, iguqule umqolo, kwaye icinezele isisu.

Ii-Oblique zangaphakathi

• Ii-oblique zangaphakathi zilala ngaphantsi kwee-oblique zangaphandle.
• Basebenza kunye nee-oblique zangaphandle kwimisebenzi efanayo.

I-Abdominis enqamlezileyo

• Lo ngowona maleko unzulu wesihlunu esiswini.
• Igubungela ngokupheleleyo i-torso kwaye isuka kwiimbambo ukuya kwi-pelvis.
• I-abdominis enqamlezileyo ayinaxanduva lokuhamba komgudu okanye i-hip kodwa ukuzinzisa umqolo, ukucinezela amalungu, kunye nokuxhasa udonga lwesisu.

ILatissimus Dorsi

• Ngokuqhelekileyo eyaziwa ngokuba zii-lats, ezi zihlunu zihamba macala omabini omqolo ukusuka ngaphantsi kwamagxa ukuya kwi-pelvis.
• I-lats inceda ukuzinzisa umva, ngakumbi xa ukwandisa amahlombe.
• Zikwanegalelo kubuchule bomzimba xa ujija ukusuka kwelinye icala ukuya kwelinye.

I-Erector Spinae

• Izihlunu ze-erector spinae zikho kwicala ngalinye lomqolo kwaye zandise umva.
• Ezi zihlunu zinoxanduva lokwandisa kunye nokujikeleza ngasemva kunye nentshukumo yecala ukuya kwicala.
• Ezi zithathwa njengezihlunu ze-postural kwaye phantse zihlala zisebenza.

Ongakwenziyo

Abantu ngabanye bafunda kwiimpazamo, nto leyo enokwenza ukufunda indlela yokubandakanya undoqo kube lula ngokuqonda into emayingenziwa. Imizekelo eqhelekileyo yokungaphumeleli okanye ukungabandakanyi undoqo ngokuchanekileyo.

• Umqolo uyancipha xa uhleli phantsi - umzimba ophezulu awunawo amandla kunye nokuzinza.
• Xa ugoba, isisu siphuma ngakumbi.
• Ukugungqa okanye ukuxhoma kude ukuya kwelinye icala xa uhamba - ukungabikho kwamandla angaphantsi komzimba kubangela iingxaki zokulinganisela kunye nokuzinza.
• Isisu esisezantsi kunye nomva kukho ngokungahambi kakuhle kunye neempawu zentlungu.

uqeqesho

Ukubandakanya i-core kunciphisa ithuba lokulondoloza ukwenzakala ekhaya, emsebenzini, okanye ukwenza umthambo kwaye kunokunceda kwiintlungu ezingapheliyo. Idala i-musculature ezinzileyo ejikeleze umqolo ogcina i-vertebrae ukusuka kwi-flexing over-flexing, over-expanding, kunye nokugoba kude kakhulu ukuya kwelinye icala. Ukubandakanya imisipha engundoqo kunokuthetha izinto ezahlukeneyo, kuxhomekeke kwinto ezama ukufezekiswa.

• Umzekelo, ukuba ukwenza umsebenzi wokugoba, izihlunu ezifunekayo, kunye nolandelelwano apho zikhontraktha zihluke xa uzama ukugcina ibhalansi ngelixa umile emlenzeni omnye.
• Izihlunu ezibandakanyekayo ziya kwahluka ekuhambeni kwazo kuxhomekeke ekubeni umntu:
• Ukuzama ukuhambisa umqolo okanye ukuzinzisa.
• Ukutyhala okanye ukutsala ubunzima.
• Ukuma, ukuhlala, okanye ukungqengqa.

Ngondoqo owomeleleyo kunye nokusebenzayo, injongo kukukwazi ukubandakanya undoqo kuyo nayiphi na imeko. Ukubandakanya undoqo kunokuba ngumngeni, kodwa ngoqeqesho kunye nokuziqhelanisa, umzimba uba namandla. Ziqhelise ukubandakanya undoqo kuyo yonke imisebenzi yemihla ngemihla ebandakanya.

• Ukuqinisa i-core ngelixa umile, uhleli kwindawo yokusebenza okanye idesika, kwaye uhamba.
• Imisebenzi yemihla ngemihla, efana nokufikelela into esuka kwishelufa ephezulu, ukuthenga igrosari, kunye nokukhwela izinyuko.

I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic inokudala inkqubo yomntu wonke yokujongana nemiba ye-musculoskeletal, uqeqesho oluphambili, ukuzivocavoca okujoliswe kuyo, ukunweba, ukondla, ukuphulula, kunye nohlengahlengiso ukuze umzimba ube nempilo engcono kunye nokugcina impilo.

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Isicombululo Sokungatyandwa

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Ucaphulo

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Lawson, Samantha, kunye no Ashley Sacks. "Unyango loNyango loMgangatho wePelvic kunye nokuKhuthazwa kweMpilo yabaseTyhini." Ijenali yeMidwifery & Women's Health vol. 63,4 (2018): 410-417. doi:10.1111/jmwh.12736

Seaman, Austin P et al. "Ukwakha iZiko leMpilo ye-Abdominal Core: Ukubaluleka kweNdlela ePhambili kwiiNdlela ezininzi." Ijenali yotyando lwesisu: ijenali esemthethweni yoMbutho woTyando lweTraktha ye-Alimentary vol. 26,3 (2022): 693-701. doi:10.1007/s11605-021-05241-5

Vining, uRobert, et al. "Iimpembelelo zoLondolozo lweChiropractic kuMandla, iBalance, kunye nokunyamezela kwi-Active-Duty yase-US yabasebenzi bezempi abaneentlungu ezisezantsi: Uvavanyo olulawulwa ngokungahleliwe." Ijenali yezinye kunye neyeza elixhasayo (eNew York, NY) vol. 26,7 (2020): 592-601. doi:10.1089/acm.2020.0107

Weis, uCarol Ann, kunye nabanye. "Ukunyamekelwa kweChiropractic kuBantu abaDala abaneNgxaki yokuKhulelwa okuBalulekileyo, uBuhlungu boMbhinqo wePelvic, okanye uBuhlungu obuDityanisiweyo: Ukuphononongwa okuCwangcisiweyo." Ijenali ye-Manipulative and physiological therapeutics vol. 43,7 (2020): 714-731. doi:10.1016/j.jmpt.2020.05.005

Zachovajeviene, B et al. "Impembelelo ye-diaphragm kunye nokuqeqeshwa kwemisipha yesisu kumandla omgangatho we-pelvic kunye nokunyamezela: iziphumo zovavanyo olulindelekileyo." IiNgxelo zeNzululwazi vol. 9,1 19192. 16 Dec. 2019, doi:10.1038/s41598-019-55724-4