Sɔntɛnde yu kin fil lɛk se yu bɔdi we de dɔŋ kin arch we yu nɔ nid, we kin mek i tan lɛk se yu bɛlɛ de kɔmɔt na do? Sɔntɛm na dis mek yu kin gɛt bak pen bɔku tɛm. Dis na wetin wi kin kɔl hyperlordosis pan mɛrɛsin. Bɔt nɔr wɔri, dis nɔr kin bi siriɔs sik. Yu kin kɔrɛkt am bay we yu de tinap di rayt we ɛn we yu de du simpul ɛgzampul dɛn . Lɛ wi tɔk bɔt dis ditayli.
Wetin na Hyperlordosis?
Fɔ tɔk am simpul wan, Hyperlordosis na wan sik we di lכw pat pan wi spayna, di lכmba rijyכn, de kכba insay pas aw i nכmal. Natin nɔ de fɔ mek wi spayna dɛn gɛt smɔl kɔba. I de ɛp di spayna fɔ fleksibul ɛn sɔpɔt di wet. Bɔt we dis kɔv kin pasmak, prɔblɛm kin bigin.
Tink bɔt am lɛk we pɔsin de pul di wɔ. Di men tin we kin mek pɔsin gɛt dis sik na we di mɔsul dɛn nɔ kin balans . dat min se we di mכsul dεm na di fכnt pat na wi bכdi (di bכdi εn di fכnt pat pan di tכŋ) tayt εn kכntrakt, di mכsul dεm na di bak (di bak εn di bכtכk) de wik. dis kin mek di spayna kכba insay εn di bεlε de kכmכt fכ go bifo. Dis kin bi bikɔs yu nɔ de tinap fayn, yu kin sidɔm fɔ lɔng tɛm, ɛn sɔm mɔsul dɛn kin wik.
Dis sik kin mek yu gɛt bak pen , yu kin gɛt prɔblɛm wit yu spaynal, ɛn i kin ivin at fɔ waka. Bɔt di bɛst tin na dat dɛn kin kɔrɛkt dis mɔsul dɛn we nɔ balans wit di rayt ɛgzampul dɛn.
Us ɛksesaiz dɛn kin ridyus di haypalɔrdosis?
di men gol we wi want ya na fכ mek di wik mכsul dεm (bεlε, bכtכm) strכng εn strεch εn lכs tayt mכsul dεm (lכw bכk, fכnt pan di tכŋ dεm). If yu ad dɛn ɛgzampul ya to yu ɛvride, yu go fil di difrɛns.
1. Fɔ no di rayt we aw pɔsin de tinap
I impɔtant fɔ mek yu kɔntinyu fɔ tinap fayn ɔl di de, nɔto jɔs we yu de du ɛksɛsayz. Tray dis fɔ mek yu gɛt di abit.
- Step 1: Sidɔm na wan stret chia. Sidɔm wit yu bɔdi we de tɔch di bak pat pan di chia. Put yu tu fut dɛn na grɔn, ɛn sheb yu wet ivin akɔdin to yu hip dɛn.
- Step 2: Stand as stret as yu ebul, lɛk se yu go tɔch di siling wit yu ed.
- Step 3: Naw rilaks smɔl ɛn mek yu lɔwa ɛn midul bak rɛst pan di chia.
Dis go mek yu ɔndastand gud gud wan aw fɔ tinap stret we yu nɔ go arch yu bak. Praktis dis bɔku tɛm insay di de. Tray fɔ tinap stret lɛk dis ivin we yu tinap.
2. Knɛl Bak Stretch
Dis na fayn ɛgzampul fɔ rilaks di tayt mɔsul dɛn na di ɔda pat na di bɔdi.
- Step 1: Knɛl na grɔn ɛn put yu an dɛn na grɔn we yu sholda wayd.
- Step 2: Kכv yu כl spayna כp, lכs yu bכtכk dεm na di fכs, εn ol am fכ 5 sekכnd.
- Step 3: Smɔl smɔl, ledɔm bak, briŋ yu bɔdi as klos to yu il as yu ebul. Kip yu an dɛn usay dɛn bin de, ɛn put yu ed dɔŋ saful wan. Hol dis pozishɔn fɔ 5 sɛkɔn.
Du dis lɛk 10 tɛm so insay di de.
3. Kni to Chɛst Stret
we yu strεch di hamstring dεm εn di bכtכm mכsul dεm, i de mek di bak sכpכt bכku.
- Step 1: Ledɔm na grɔn wit yu leg dɛn we yu dɔn spre big big wan.
- Step 2: Bɛnd wan leg, ol di bɔt ɔf di ni wit yu tu an, ɛn pul am smɔl smɔl go na yu chɛst. Yu go fil se yu bak ɛn yu bɔdi dɔn strɛch. Hol am fɔ 5-10 sɛkɔn.
- Step 3: Du di sem tin wit di ɔda leg. Dɔn, bɛn ɔl tu yu leg dɛn di sem tɛm.
Du am 10 tɛm wan tɛm, 3 tɛm insay wan de.
4. Plɛnk ɛksɛsayz (Plank) .
Dis kin tan lɛk se i at smɔl, bɔt na wan pan di bɛst ɛgzampul dɛn fɔ mek di kɔr mɔsul dɛn na di wan ol bɔdi strɔng.
- Step 1: Ledɔm yu fes dɔŋ na grɔn. Rayt yu bɔdi pan yu fɔs an so dat yu ɛlb dɛn go de ɔnda yu sholda dɛn.
- Step 2: Tayt yu bɛlɛ mɔsul dɛn ɛn es yu hip dɛn kɔmɔt na di flɔ. Tray fɔ mek yu wan ol bɔdi de na wan stret layn frɔm yu anklɛ to yu sholda. If yu hip dɛn fil lɛk se dɛn de go dɔŋ, tray fɔ es dɛn ɔp.
- Step 3: Hol dis pozishɔn fɔ 30 sɛkɔn ɔ as lɔng as yu ebul.
Fɔs, yu kin du am fɔ lɛk 10 sɛkɔn so, bɔt dat dɔn du fɔ am. Smɔl smɔl, i de mek di tɛm bɔku. Du am lɛk 5 tɛm so insay di de.
5. Dɛd Bɔg Ɛksesaiz
Pan ɔl we di nem kin tan lɛk se i strenj smɔl, dis na fayn ɛgzampul fɔ mek yu bɛlɛ mɔsul dɛn strɔng ɛn nɔ put ɛni prɛshɔn pan yu bak.
- Step 1: Ledɔm na grɔn. Kip yu lɔwa bak prɛs to di flɔ. If ɛnitin tayt na yu sholda, fri am.
- Step 2: Rays yu tu an dɛn stret ɔp. Kip yu ɛlb dɛn stret.
- Step 3: Lift ɔl tu di leg dɛn ɛn bɛn dɛn na 90 digri angle so dat yu ni dɛn go de oba yu hip.
- Step 4: As yu de blo, put yu rayt an ɛn lɛft leg dɔŋ. Bɔt nɔ tɔch di grɔn.
- Step 5: As yu de inhal, go bak na di say we yu bigin. Naw du di sem tin na di ɔda say (lɛft an ɛn rayt leg).
Dis kin kɔmplikt smɔl, so du am sloslo fɔs. Start wit 5 ripitishɔn dɛn na ɛni say. We yu dɔn ebul fɔ du am fayn fayn wan we yu nɔ es yu bak ɔp na grɔn, mek di nɔmba fɔ di ripit to 10.
Tin dɛn we yu fɔ mɛmba we yu de du dis ɛgzampul
Jɔs lɛk ɛni ɛksesaiz, i impɔtant fɔ bigin sloslo . Fɔs, yu kin jɔs ebul fɔ du sɔm rips, ɔ yu nɔ kin ebul fɔ bɛn yu bɔdi fayn fayn wan. Dat na okay. Smɔl smɔl, yu de bil am as tɛm de go. Dɛn mek dɛn ɛgzampul ya fɔ mek yu nɔ gɛt bɔku pen na yu bak, nɔto fɔ mek yu gɛt mɔ pen. If yu fil ɛni pen ɔ nɔ fil fayn, stɔp fɔ du ɛksɛsayz ɔ ridyus di nɔmba fɔ rips.
| Pozishɔn | Wetin fɔ du |
|---|---|
| If di pen go bɔku afta yu dɔn du ɛksɛsayz | Fɔs, lɛf fɔ du ɛksɛsayz ɛn rɛst. If yu put ays pak na di say we yu de fil pen, dat kin ɛp. If di pen kɔntinyu, go to yu dɔktɔ. |
| If yu nɔ ebul fɔ stret yu bak kɔmplit wan ɔ if yu bak fil "stuck". | Dis kin bi sɔntin we pas jɔs wan prɔblɛm wit aw pɔsin de tinap. If yu fil pen we yu de tray fɔ stret yu bak, go to yu dɔktɔ wantɛm wantɛm fɔ advays. |
Mɛsej we dɛn kin kɛr go na os
- Hyperlordosis na we di lכw bכk de kכva insay pasmak. Di men tin we kin mek dis apin na we di mɔsul dɛn nɔ kin balans.
- Bɔku tɛm, dɛn kin kɔntrol dis sik wit di rayt ɛgzampul dɛn. di gol fכ bi fכ mek di wik bכdi εn bכt mכsul dεm strכng εn strεch tayt bak εn thigh mכsul dεm.
- We yu bigin fɔ du ɛksɛsayz, bigin fɔ du am sloslo ɛn smɔl smɔl, yu fɔ du mɔ ɛn mɔ ɛn mɔ. Stɔp fɔ du ɛksɛsayz if yu fil pen.
- If yu pen bad bad wan, i nɔ de chenj, ɔ if yu nɔ ebul fɔ stret yu bak, nɔ tink bɔt ɛnitin ɛn fɔ tru, go to dɔktɔ fɔ advays.
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