Ukufumana ukuguquguquka, ukuphucula i-Posture: Ukuhlala kunye nokufikelela kuVavanyo

Kubantu abafumana ubunzima kumqolo osezantsi kunye neentambo, ngaba ukusebenzisa indawo yokuhlala kunye nokufikelela kuvavanyo kunokunceda ukufumanisa umngcipheko womntu kwintlungu kunye nokwenzakala kwixesha elizayo?

Hlala kwaye ufikelele kuVavanyo

I-Lower back and hamstring tightness kunye neempawu zentlungu zivame ukuziswa ngokuqina kwemisipha. Uvavanyo lokuhlala kunye nokufikelela ngenye yeendlela eziqhelekileyo zokulinganisa ukuguquguquka kwe-back back kunye ne-hamstring. Iingcali ze-physiologists, ii-physiologists, ii-chiropractors, kunye nabaqeqeshi bokufaneleka basebenzisa uvavanyo lokuhlala kunye nokufikelela ukulinganisa ukuguquguquka kwe-back back kunye ne-hamstring ukuvavanya ukuguquguquka kwesiseko. Uvavanyo belukho ukususela ngo-1952 (Katharine F. Wells & Evelyn K. Dillon 2013) kwaye inesiseko sedatha esibanzi seziphumo kuwo onke amaqela obudala kunye nesini.

• Abantu ngabanye banokusebenzisa uvavanyo lokuhlala kunye nokufikelela ukuthelekisa ukuguquguquka kwisiphumo esiqhelekileyo kubantu besini esifanayo kunye nobudala.
• Kubaboneleli bezempilo, uvavanyo lunokuphinda luphindwe emva kweeveki ezininzi ukufumanisa inkqubela yokuguquguquka.

Imilinganiselo

Uvavanyo lunokuba ngumlinganiselo oxabisekileyo wokuguquguquka okusebenzayo ukuhlala kunye nemilenze ngqo phambi kwaye ufikelele kwiinzwane. Imisebenzi, imidlalo, kunye nemisebenzi yemihla ngemihla ifuna rhoqo ukugoba, ukufikelela, kunye nokuphakamisa izinto. Le yimizekelo yokwenyani yokuba umqolo onempilo kunye ne-hamstring flexibility ibalulekile ekuthinteleni iimpawu zentlungu kunye nokulimala. Uvavanyo olutsha lokuguquguquka luyaphuhliswa ngoku, kwaye abaqeqeshi abaninzi kunye nabanyangi basebenzisa iinguqulelo zabo kunye nezigulane kunye nabaxhasi. Kodwa novavanyo oluthe kratya olukhethekileyo lokuguquguquka, ukuhlala kunye novavanyo lokufikelela kunokuba sisixhobo sovavanyo esisebenzayo sokulandelela utshintsho oluguquguqukayo ngokubanzi ngokuhamba kwexesha. (UDaniel Mayorga-Vega et al., 2014)

Ukwenza Uvavanyo

Ekhethekileyo uvavanyo lokuhlala-nokufikelela ibhokisi isetyenzisiwe; nangona kunjalo, abantu ngabanye banokwenza ibhokisi yabo yokuvavanya ngokufumana ibhokisi enzima malunga ne-30cm okanye i-intshi ye-11.811 ubude. Seta irula yomlinganiselo/ intonga phezu kwebhokisi ukuze i-26 cm okanye i-10.2362 yee-intshi zerula idlule kumphetho ongaphambili ukuya kumntu ovavanywayo. Uphawu lwe-26cm kufuneka lube ekupheleni kwebhokisi.

1. Ngena kwindawo – Khupha izihlangu uhlale phantsi imilenze yolule ngaphambili amadolo athe nkqo neenyawo zithe tyaba kwicala elingaphambili lebhokisi yovavanyo.
2. Qala intshukumo - Ngokucothayo, ukunyakaza okuzinzileyo, ngqiya phambili, ugcine amadolo ngokuthe tye, kwaye utyibilikise izandla phezulu kwirula kangangoko kunokwenzeka.
3. Yolula kwaye uphinde -Yandisa kangangoko unako, urekhode iziphumo, uphumle, kwaye uphinde kathathu.
4. Bala iziphumo – I-avareji yeziphumo.

iziphumo

Iziphumo zithelekisa ukuguquguquka ngokuhamba kwexesha kwimimiselo, okanye i-avareji, yesini kunye nobudala. Ukuguquguquka okwaneleyo kufikelela kwiinzwane - uphawu lwe-26-cm kwirula ngelixa ugcina imilenze ngqo.

Abafazi abadala

• 37cm okanye 14.5669 intshi okanye ngaphezulu: Zintle
• 33 ukuya kwi-36cm okanye 12.9921 intshi: Ngaphezulu kwe-avareji
• 29 ukuya kwi-32cm okanye 11.4173 intshi:  umndilili
• 23 ukuya kwi-28cm okanye 9.05512 intshi: Ngaphantsi kwe-avareji
• Ngaphantsi kwe-23cm okanye i-intshi ye-8.66142: Poor

Amadoda Abadala

• 34cm okanye 13.3858 intshi okanye ngaphezulu: Zintle
• 28 ukuya kwi-33cm okanye 11.0236 intshi:  Ngaphezulu kwe-avareji
• 23 ukuya kwi-27cm okanye 9.05512 intshi:  umndilili
• 16 ukuya kwi-22cm okanye 6.29921 intshi: Ngaphantsi kwe-avareji
• Ngaphantsi kwe-16cm okanye i-intshi ye-5.90551: Poor

ezinye iindlela

Abantu ngabanye banokuvavanya i-hamstring yabo kunye nokuguquguquka okusezantsi kunye novavanyo oluthile olulula ekhaya. Sebenzisa ezi ndlela ngelixa usebenza ngokuguquguquka, kwaye ugcine irekhodi ukuze ubone ukuphuculwa. (UBrittany L. Hansberger et al., 2019) Enye indlela yi Uvavanyo lokufikelela kwi-V-sit.

• Ukwenza oku, yenza umgca phantsi kunye ne-tape, uze ubeke i-tape yokulinganisa i-perpendicular to the tape, wenze umnqamlezo.
• Hlala kunye neenyawo kwi-V shape, uthinte i-tape, iinyawo malunga neenyawo ezihlukeneyo, kunye ne-tape yokulinganisa phakathi kwemilenze; Isiphelo sika-0 siqala apho imilenze yahlukana khona.
• Gqoka izandla zolule iingalo ngaphambili.
• Phindaphinda kathathu, ungqiyame phambili kwaye ufikelele ngesandla.
• Emva koko, phinda kwaye uqaphele ukuba izandla zinokufikelela kude kangakanani.

Enye indlela yile uvavanyo lweminwe ukuya kumgangatho.

• Abantu ngabanye baya kufuna umntu oza kulinganisa umgama phakathi kweminwe yabo kunye nomgangatho.
• Zifudumeze ngeziqhelo ezimbalwa zokuma nokugobela phantsi.
• Emva koko, linganisa ukuba kude kangakanani ukusuka emgangathweni iincam zeminwe.
• Ukukwazi ukubamba umgangatho luphawu oluhle.

Ukuphucula ukuba bhetyebhetye

Abantu abane-flexibility engaphantsi kokwaneleyo bayacetyiswa ukuba basebenze ekwandiseni amaqela amakhulu ama-muscle kumzimba ophezulu nangaphantsi rhoqo ukuze kuphuculwe kwaye kugcinwe ukuguquguquka komzimba.

• Abantu banokubandakanya ukolula okuguquguqukayo, okubandakanya iintshukumo ezisebenzayo zisebenzisa uluhlu olupheleleyo lwentshukumo njengenxalenye yokufudumeza ukuzilolonga, imidlalo, okanye eminye imisebenzi.
• Ukwelula okumileyo kuyacetyiswa xa kuphola emva kokuba izihlunu zifudunyezwe kwaye amalungu athanjiswa.
• I-American College of Sports Medicine incoma i-2 kwiiseshoni ze-3 ngeveki yoqeqesho oluguquguqukayo kunye nokufunda ukulula imihla ngemihla.
• Ukolula kufuneka kubanjwe imizuzwana eyi-15 ukuya kwe-30, emva koko ikhululwe kwaye iphindwe kabini ukuya kuma-2 amaxesha. (Phil Iphepha 2012)

Oku kuya kuthatha ixesha kunye nokuzinikela, kodwa ngoncedo lweengcali eziqeqeshiweyo, ukubuyisela kwakhona Ukuguquguquka kwaye uluhlu olupheleleyo lwentshukumo lunokufezekiswa.

Iinzuzo Zokolula

Ucaphulo

U-Katharine F. Wells kunye no-Evelyn K. Dillon (1952) I-Sit and Reach-A Test of Back and Leg Flexibility, uphando lwekota. Umbutho waseMelika wezeMpilo, iMfundo yeMzimba kunye noLonwabo, 23: 1, 115-118, i-DOI: 10.1080 / 10671188.1952.10761965

I-Mayorga-Vega, D., Merino-Marban, R., & Viciana, J. (2014). I-Criterion-Related Ukuqinisekiswa kwe-Sit-and-Reach Testing for Etimating Hamstring kunye neLumbar Extensibility: i-Meta-Analysis. Ijenali yesayensi yezemidlalo kunye neyeza, 13 (1), 1-14.

Hansberger, B. L., Loutsch, R., Hancock, C., Bonser, R., Zeigel, A., & Baker, R. T. (2019). UKUVAVANYA UBUDLELWANE PHAKATHI KWEVAVANYO LWEKLINIKI LOKUQINISEKILEYO KWE-HAMSTRING: UHLALUTYO OLUSELELAYO. Ijenali yamazwe ngamazwe yonyango lomzimba, 14(2), 253–263.

Iphepha P. (2012). Iingcamango zangoku kwi-muscle yolulela umthambo kunye nokuvuselela. Ijenali yamazwe ngamazwe yonyango lomzimba, 7(1), 109–119.