Ukuqonda Ukujikeleza koMnqongo ophilileyo

Kubantu abazama ukugcina umqolo onempilo, ngaba ukuqonda izizathu kunye nokuthintela i-vertebrae ejikelezayo kunceda ukukhusela umqolo ekujikelezeni okuyingozi kwe-vertebrae?

Ukujikeleza koMnqonqo

Ukujikeleza komgudu ophilileyo kuyinkalo ebalulekileyo yokuthintela ukulimala, kwaye i-vertebrae ejikeleziweyo okanye i-spine spine ingabangela umqolo, i-nerve, okanye isifo se-muscle okanye ukunyakaza okuthile.

Ubuchule bokuJinga uMnqonqo oQhelekileyo

Umqolo unokuhamba ngeendlela ezininzi. Iintshukumo zomqolo ziquka:

• Ukugoba  – Ukujikela phambili
• Ukwandiswa – Ukubuyela umva
• Ukuthambeka emacaleni kuxhaswa zizihlunu ezinceda ekujikeni.

Nangona umqolo unokuhamba ngeendlela ezininzi, kukho imida yokuba ungahamba kangakanani kwaye kufuneka uhambe. (Xinhai Shan et al., 2013). Oku kuyinyani ngakumbi ngokujija. Ikholamu yomqolo yenziwe ngamathambo angama-26 adibeneyo abizwa ngokuba yi-vertebrae. Xa uhamba, ithambo ngalinye le-vertebrae lihamba ngokufanelekileyo. I-vertebrae ejikeleziweyo okanye ephothiweyo, ngakumbi xa igobela phambili njengokuphakamisa izinto ezinzima, idibene nomngcipheko wokulimala kwangemva njengoxinzelelo kunye neediski ze-herniated.

Indlela Ujikelezo olusebenza ngayo

Ukujikeleza yintshukumo esisiseko apho abantu banokujika ikholamu yabo yomqolo. Xa ujijwa, umnqonqo nawo ugobela ecaleni. Izihlunu ezibandakanyekayo ekujikelezweni komqolo ziquka:

• The izibilini ze-oblique zangaphakathi kunye nangaphandle izisu ezityebileyo musa ukuncamathela ngqo kumqolo kodwa zezona zihlunu zinoxanduva lokunika amandla ukujikeleza komqolo kumqolo ongezantsi.
• Izihlunu zangaphakathi, kuquka i-multifidus kunye ne-longissimus, igalelo ekujikeni ukunyakaza ngokunjalo.
• I-multifidus inceda i-spine twist xa elinye icala libanjwe / lisebenza kwaye linweba i-lumbar spine xa omabini amacala enkontileka.
• I-multifidus inceda ukulawula ukunyakaza, kwaye i-longissimus inikezela ukunyakaza kunye nokwandiswa okuthile.

Ubudala kunye noMnqonqo

Njengobudala bomntu ngamnye, umzimba uqokelela uxinzelelo kunye / okanye ubuthathaka kwi-oblique yesisu kunye nezinye izihlunu ze-trunk. Imikhwa yokungafundi ngokuyintloko izisa olu tshintsho. (Pooriput Waongenngarm et al., 2016)

• Izihlunu ezihlala zixinene ngasemva kunye nesisu ziphazamisa uluhlu lwentshukumo ye-trunk, kunye nokukwazi ukujija.
• Ubuthathaka bemisipha kunye nokuqina kuchaphazela ukunyakaza komgudu.
• Izihlunu ezibuthathaka zinokucutha inkxaso yentshukumo yomnqonqo kwaye inciphise ukuzinza kwe-trunk.

Ukujikeleza koMnqongo kunye ne-Scoliosis

I-Scoliosis yimeko eqhelekileyo eyenza i-lateral curve of the spine. Ezinye ze-vertebrae ziye zifudukele ecaleni. Ngokuqhelekileyo, ukujikeleza okungaqhelekanga kwe-vertebral kuphantsi koku kufuduswa. Unyango luhlala lujolise ekulawuleni ukujikeleza kwe-vertebral kunye nesikhokelo sonyango kunye nonyango lomzimba. (John P. Horne et al., 2014)

Ukujikeleza ngaphezulu koMnqonqo

Abantu abaninzi bajikelezisa kakhulu imiqolo yabo ngomsebenzi wezandla, nto leyo enokunyusa umngcipheko wokonzakala ngasemva. (Amaziko eSizwe ezeMpilo. 2020). Ujikelezo olugqithileyo lunokwenzeka ngemisebenzi efana nokugrumba okanye ukuhlakula.

Zilolonge Ukwenzela uMnqonqo osempilweni

Indlela ecetyiswayo yokufezekisa ukujikeleza okufanelekileyo komqolo kukuzilolonga kwansuku zonke. (Isiseko seMpilo yeSizwe soMnqonqo. 2015). Inkqubo esebenzayo yokuzilolonga ngasemva iya kubandakanya iintshukumo macala onke.

• I-Yoga iyanconywa kuba ibeka ugxininiso ekuphuhliseni ukuguquguquka kunye namandla kuwo onke amacala.
• UPilates wenza okufanayo.
• Inkqubo yokuthintela ukulimala iya kusebenza kwi-hip kunye nezihlunu ze-pelvic ngokunjalo.
• Abantu abanemeko yomqolo kufuneka badibane nomboneleli wabo wezempilo okanye umgqirha womzimba malunga nendlela yokusebenzisa umqolo ngokukhuselekileyo, njengoko ukuzilolonga okujikelezayo kunokuzenza mbi ngakumbi iingxaki zomqolo ezinje nge-bulging okanye iidiski ze-herniated.

Amandla Angundoqo Womqolo ongenazintlungu

Ucaphulo

Shan, X., Ning, X., Chen, Z., Ding, M., Shi, W., & Yang, S. (2013). Impendulo yokuphuhliswa kweentlungu ezisezantsi kwi-trunk axial twisting eqhubekayo. Ijenali yaseYurophu yomgogodla : ukupapashwa ngokusemthethweni kwe-European Spine Society, i-European Spinal Deformity Society, kunye neCandelo laseYurophu leCervical Spine Research Society, i-22 (9), i-1972-1978. doi.org/10.1007/s00586-013-2784-7

Waongenngarm, P., Rajaratnam, B. S., & Janwantanakul, P. (2016). I-Oblique yangaphakathi kunye ne-Transversus Abdominis Muscle Fatigue ebangelwa yi-Slumped Sitting Posture emva kwe-1 yeyure yokuHlala kwi-Ofisi yabasebenzi. Ukhuseleko kunye nempilo emsebenzini, 7(1), 49–54. doi.org/10.1016/j.shaw.2015.08.001

Horne, JP, Flannery, R., & Usman, S. (2014). I-idiopathic scoliosis yolutsha: ukuxilongwa kunye nokulawula. Ugqirha wentsapho yaseMelika, 89 (3), 193-198.

Amaziko eSizwe ezeMpilo. (2020). Iphepha Lenyani Leentlungu Ezisezantsi.

Isiseko seMpilo yeSizwe soMnqonqo. (2015). Ukwaphula imithambo eyophula uMnqonqo wakho.