Ukuqonda Ukuqina kwe-Quadriceps kunye neMiba yoLungiso lwangasemva

Kubantu abajongene neentlungu ezisezantsi, inokuba yi-quadricep muscle tightness ebangela iimpawu kunye neengxaki zokuma. Ngaba ukwazi iimpawu zokuqina kwe-quadricep kunokuthintela iintlungu kwaye uphephe ukwenzakala?

Ukuqina kweQuadriceps

Izihlunu ze-quadriceps ziphambi kwethanga. Amandla anokuthi enze iintlungu ezingapheliyo kunye neengxaki zokuma zinokwenzeka ngaxeshanye zezi:

• Ukuqina kwe-quadricep kubangela iintlungu ezisezantsi zomqolo njengoko i-pelvis itsalwa phantsi.
• I-quadriceps eqinile ikhokelela ekubeni buthathaka kwezihlunu ze-hamstring.
• Ezi zihlunu ezichasayo emva kwethanga.
• Uxinzelelo kunye noxinzelelo kwi-hamstrings kunokubangela intlungu kunye neengxaki.
• Ukulungelelaniswa kwe-pelvic kuyachaphazeleka, kubangela iingxaki zokuma kunye nokwanda kweempawu zentlungu. (Sai Kripa, Harmanpreet Kaur, 2021)

Ukuqina kweQuadriceps Kutsala iPelvis Phantsi

Esinye sezihlunu ezine kwiqela le-quadriceps:

• I-rectus femoris inamathele kwi-pelvis kwi-anterior superior iliac spine, eyinxalenye yangaphambili yethambo le-hip.
• I-rectus femoris yodwa imisipha kwiqela eliwela i-joint hip, echaphazela nokunyakaza.
• Xa i-quadriceps, ngakumbi i-rectus femoris, iqinile, ihlehla esinqeni.
• I-pelvis ijonge phantsi okanye phambili, ebizwa ngokuba yi-tilt yangaphambili ye-pelvis. (Anita Król et al., 2017)
• Umqolo uphakathi kwe-pelvis, kwaye ukuba i-pelvis iqhubela phambili, i-lumbar spine ihlawulela nge-arching.
• I-arch enkulu kumqolo osezantsi ubizwa ngokuba yi-lordosis egqithisileyo kwaye ihlala ibangela ukuqina kunye nentlungu kwimisipha yangasemva. (Sean G. Sadler et al., 2017)

Imbuyekezo yeHamstring

• Xa i-quadriceps iqina kwaye i-pelvis ihlawulwe phantsi, umva unokuphakamisa okungaqhelekanga. Oku kubeka i-hamstring kwi-stretch ehambelanayo enokubangela iimpawu zentlungu.
• Ukuma okunempilo kunye nethoni ye-hamstring muscle inceda ukugcina indawo echanekileyo ye-pelvic ngasemva.
• Oku kuchanekile kuba inceda ukugcina indawo etofotofo.
• Ukuqina kwe-quadricep kunokubangela ukusabela njengoko i-pelvis ijongeka phantsi ngaphambili kwaye phezulu ngasemva ngelixa isolula kakhulu i-hamstrings.
• Iintlungu kunye nobuhlungu ziziphumo eziqhelekileyo
• Ukunqongophala kwamandla e-hamstring kunye nokwelula kwe-quadriceps kunokubangela ukuba i-hamstrings ilahlekelwe amandla abo okuxhasa izikhundla ezichanekileyo ze-pelvic kunye ne-spinal. (IBhunga laseMelika lokuzilolonga. 2015)

Ukwazi Xa I-Quads Iqinisa

• Abantu bahlala bengaqondi ukuba i-quadriceps yabo iqinile, ngakumbi abo bachitha ixesha elininzi behleli.
• Ixesha elininzi elichithwe esihlalweni linokubangela ukuba i-quadriceps kunye nezihlunu ezisezantsi ziqiniswe ngokuthe ngcembe.

Abantu ngabanye banokuzama iimvavanyo ezimbalwa ekhaya:

Ukusukuma

• Tyhiliza isinqe phambili.
• Tyhala ukusuka kumathambo ahleliyo ukuze ube kumgangatho ochanekileyo.
• Ziya phambili kangakanani izinqe?
• Kuvakala ntoni?
• Iintlungu zingabonisa i-quadriceps eqinile.

Kwisikhundla seLunge

• Ngomlenze omnye phambili kwaye ugobe phambi komnye.
• Umlenze ongasemva uthe tye.
• Ingaba umlenze uya phambili kangakanani?
• Kuvakala ntoni?
• Uziva njani umphambili we-hip kumlenze ongasemva?

Umlenze oGobileyo omileyo

• Yima umlenze wangaphambili ugobile kwaye umlenze wangemva uthe tye.
• Ukungakhululeki emlenzeni wangasemva kunokuthetha i-quadriceps eqinile.

KwiNdawo yokuGuqa

• Arch ngasemva
• Bamba amaqatha
• Guqula indawo yokulungelelanisa nayiphi na intlungu okanye imiba edibeneyo.
• Ukuba kufuneka uzixhase okanye uguqule indawo yokunciphisa intlungu, inokuba yi-quadriceps eqinile.

1. Ukunceda ukuqonda imeko kunokunceda ekunxibelelaneni nomboneleli wezempilo.
2. Umboneleli wezempilo kunye / okanye i-physical therapist inokwenza uvavanyo lokuvavanya i-posture ukuvavanya I-quadriceps.

Ukuqonda iiNzululwazi eziPhambili eziPhambili: Iimpembelelo zeMpembelelo kunye neziSombululo zeChiropractic

Ucaphulo

Kripa, S., Kaur, H. (2021). Ukuchonga ubudlelwane phakathi kwe-posture kunye nentlungu kwizigulane ezibuhlungu ezisezantsi: uphononongo olubalisayo. I-Bulletin ye-Faculty ye-Physical Therapy, i-26 (34). doi.org/doi: 10.1186/s43161-021-00052-w

Król, A., Polak, M., Szczygieł, E., Wójcik, P., & Gleb, K. (2017). Ubudlelwane phakathi kwezinto zoomatshini kunye nokuthambeka kwe-pelvic kubantu abadala kunye nangaphandle kweentlungu ezisezantsi. Umbhalo we-back and musculoskeletal rehabilitation, 30 (4), 699-705. doi.org/10.3233/BMR-140177

Sadler, SG, Spink, MJ, Ho, A., De Jonge, XJ, & Chuter, VH (2017). Isithintelo kwi-lateral bending range of motion, lumbar lordosis, kunye ne-hamstring flexibility iqikelela ukuphuhliswa kweentlungu ezisezantsi: uphononongo olucwangcisiweyo lwezifundo ezizayo zeqela. I-BMC ye-musculoskeletal disorders, i-18 (1), i-179. doi.org/10.1186/s12891-017-1534-0

IBhunga laseMelika lokuzilolonga. (2015). Izolulo ezi-3 zokuvula ama-hips aqinileyo (Ukufaneleka, ukukhutshwa. www.acefitness.org/resources/everyone/blog/5681/3-stretches-for-opening-up-tight-hips/