Ukufumana ulwazi nge-Poture Ngokusebenzisa i-Low Back Curve Exercises

Kubantu abazama ukufezekisa i-posture enempilo, ngaba ukusebenzisa uqeqesho lokwazisa nge-posture kunokusebenza kunyango kunye nokuthintela?

Ukwazisa Ngesimo

I-Spinal curves inceda ukuxhasa ubunzima bomzimba, intshukumo, kunye nokulinganisela. Iindawo ezintlanu ziquka intamo, umva ongaphezulu, umva ophantsi, i-sacrum, kunye ne-coccyx. Umphantsi womqolo okanye i-sacrum uhlala phakathi kwamathambo amabini e-hip aquka i-pelvis. Ngenxa yale ndawo, iintshukumo ezenziwe nge-pelvis zichaphazela kakhulu umqolo. (U-Ibrahim Alkatout, et al., 2021) Xa i-pelvis ihamba, umqolo uyahamba.

• Iintlungu ezinxulumene ne-posture kunye neempawu ezinxulumene nazo zihlala zibangelwa amandla abuthathaka kunye nokuguquguquka komlinganiselo phakathi kwamaqela emisipha aphikisanayo abambe umzimba ngokuthe tye.
• Ukufezekisa ukuma okunempilo kufuna ubuchule kunye nokuziqhelanisa nokugcina i-pelvis enempilo kunye ne-back back curve. (UDeokJu Kim, et al., 2015)
• Ukufumana i-curve ephantsi kunye nokuhlola indlela ephendula ngayo xa uhambisa i-pelvis kubalulekile kuqeqesho olusebenzayo lokuqaphela i-posture.

Umthambo woKwazisa ngegophe ngasemva

Enye into ebalulekileyo ekufuneka uyenzile ukunyusa ulwazi lwe-postural kukwazi ngegophe elisezantsi. (Arkadiusz Łukaz Żurawski, et al., 2020)

Hlala kwisitulo esiqinileyo okanye kwisitulo

• Ukuze ubunzima butyalwe kwisihlalo ngendlela elungeleleneyo.

Bambelela kwiingalo zeSitulo

• Ukuba isitulo asinazo iingalo, bambelela kwincam yedesika/yendawo yokusebenzela okanye emacaleni esitulo.
• Oku kuya kuxhasa umva xa uhambisa i-pelvis.
• Ukugcina amandla angundoqo wesisu ngundoqo ekukhuseleni ukulimala komqolo. (UErika Zemková, uLudmila Zapletalová. 2021)

intshukumo

• Nyakazisa i-pelvis phambili.
• Kule ndawo, phawula i-arch egqithisiweyo encinci kwi-back back kunye nokwanda koxinzelelo lwe-back back muscle.
• Umlinganiselo ophakathi koku kwanda kunye nokugqithisa kuqhelekileyo.

Relax Buyela kwiNdawo yokuQala

Ukuhlala ngokuthe tye kunye namathambo e-hip / phezulu kwe-pelvis ngqo ngaphezulu kwezantsi.

• Emva koko, jika i-pelvis ngasemva.
• I-abs inokufuneka isebenze nzima ukuxhasa esi sikhundla
• Sebenzisa izandla zakho kwisitulo xa ufuna inkxaso.
• Khangela indawo ye-lumbar curve, uqaphele ukuba iyancipha.
• Qaphela ukuxinezeleka kwimisipha yangasemva.
• Ngaba ikhululekile kancinci? Oku kuqhelekile.

Relax Buyela kwiNdawo yokuQala

• Ukuhlala nkqo.
• Phinda ulandelelwano kwakhona.
• Ngeli xesha, xa ukwindawo yangaphambili, nqumama ngokufutshane uze uslayide isandla phakathi komqolo ongezantsi kunye nomva wesihlalo okanye udonga.
• Xa ukwindawo engasemva, kuya kuba ncinane ukuba kungabikho sithuba phakathi komqolo osezantsi kunye ne-seatback okanye udonga.

iingxaki

• Ukuba kukho iingxaki ezihambisa i-pelvis emva nangaphambili, cinga ibhasikidi okanye isitya seziqhamo.
• I-pelvis inemilo ejikelezayo kwaye ivulekile phezulu, njengesitya okanye ibhasikidi.
• Khawucinge ukuba isiqhamo sibekwe phambi kwesitya, kwaye ubunzima buzisa isitya / i-pelvis phambili.
• Ukubuyela emva, cinga ukuba iziqhamo zibekwe ngasemva.
• Ubunzima bubangela ukuba isitya sibuyele ngasemva.
• Oku kunokunceda ukufumana isingqisho sentshukumo.

Lo msebenzi wokwazisa nge-posture unokusetyenziswa njengomakhi we-posture muscle ngokuwenza ngomva ngodonga.

• Eyona ndawo ingumceli mngeni kulo msebenzi kukuma ngodonga.
• Gcina izithende ngokuchasene nebhodi yebhodi ukuze usebenze ngokwenene i-abs.
• Qala nge ehleli kwaye ngokuthe ngcembe ukuma.

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Intshukumo yeenyawo kunye nokuma

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Ucaphulo

UKim, D., Cho, M., Park, Y., & Yang, Y. (2015). Umphumo wenkqubo yokuzivocavoca yokulungiswa kwesimo kwiintlungu ze-musculoskelet. Ijenali yesayensi yonyango lomzimba, 27 (6), 1791-1794. doi.org/10.1589/jpts.27.1791

Alkatout, I., Wedel, T., Pape, J., Possover, M., & Dhanawat, J. (2021). Uphononongo: Imithambo ye-pelvic - ukusuka kwi-anatomy kunye ne-physiology ukuya kwizicelo zeklinikhi. I-neuroscience yoguqulelo, i-12 (1), i-362-378. doi.org/10.1515/tnsci-2020-0184

Żurawski, A. Ł., Kiebzak, WP, Kowalski, IM, Śliwiński, G., & Śliwiński, Z. (2020). Uvavanyo lombutho phakathi kokulawulwa kwe-postural kunye ne-sagittal curvature yomqolo. PloS enye, 15(10), e0241228. doi.org/10.1371/journal.pone.0241228

Zemková, E., & Zapletalová, L. (2021). Iingxaki zangasemva: IiPros and Cons of the Core Strengthening Exercises njengenxalenye yoQeqesho lwabadlali. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 18(10), 5400. doi.org/10.3390/ijerph18105400