Yu dɔn ɛva notis se afta sɔm tɛm, pɔsin we de wok na ɔfis chia, wach TV, ɔ sidɔm na kɔmpyuta fɔ lɔng tɛm kin bigin fɔ gɛt smɔl bak pen? If yu nɔ pe atɛnshɔn to am fɔs, bɔt dis pen de go ɔp smɔl smɔl, ɛn ivin we yu tinap, yu bak jɔs de bɛn insay ɛn i tan lɛk se yu bɛlɛ de kam bifo, yu kin gɛt wan sik we dɛn kɔl Lower Crossed Syndrome (LCS). Nɔ wɔri, dis na prɔblɛm wit aw yu de tinap pas sik. Lɛ wi tɔk bɔt dis simpul wan.
Fɔ tɔk am simpul wan, wetin na di Lower Crossed Syndrome (LCS)?
Tink bɔt wi spayna, hip, ɛn di mɔsul dɛn we de rawnd wi as sɔntin we de wok togɛda. Dis sistɛm nid fɔ balans fayn fayn wan. Lower Crossed Syndrome na we dis balans de lɔs .
Fɔ tɔk am simpul wan, sɔm mɔsul grup dɛn na wi bɔdi kin tayt tumɔs ɛn wok pasmak. Dis tɛm ya, ɔda mɔsul grup dɛn we fɔ de wok agens dɛn kin wik ɛn nɔ kin wok fayn. dεn kכl dis "Crossed Syndrome" biכs dεn tayt εn wik mכsul dεm ya dεn arenj insay wan kriskכs patεn, lεk di lεta 'X'.
| Tayt/ɔvaaktiv mɔsul dɛn | Wik/inaktiv mɔsul dɛn |
|---|---|
| Hip Flexors - Dɛn wan ya de na di fɔs pat pan di shɔl. | Gluteal mɔsul dɛn |
| Di Lɔwa Bak Ɛkstensɔ dɛn | Dip Abdominal Mɔsul dɛn |
dis imbalans de mek wi bכdi de tilt fכ go bifo, we de mek wi bak kכv insay εn wi bεlε εn bכtכk dεm de kכmכt na do.
Wetin mek dis de apin to wi? Wetin na di men rizin?
Di men rizin fɔ dis na fɔ de na di sem pozishɔn, mɔ fɔ sidɔm, fɔ lɔng lɔng tɛm . Dis na wetin wi kɔl "Sedentary Lifestyle". Tink bɔt dɛn tin ya:
- Ɔfis wok: Fɔ sidɔm na chia bifo kɔmpyuta fɔ bɔku pan di de.
- Drayv: Fɔ drayv motoka we trafik jam fɔ lɔng tɛm.
- Edukeshon: Sidon fo di sem posishun fo long taim fo skul o tichin klas.
- Di tin dɛn we yu lɛk fɔ du: Fɔ spɛn mɔ tɛm na os fɔ wach TV, yuz fon, ɛn ple kɔmpyuta gem dɛn.
We wi sidɔm, bɔku tɛm wi hip fleks dɛn kin tayt ɛn shɔt. Dis tɛm ya, wi glut dɛn kin wik bikɔs wi nɔ de yuz dɛn. As tɛm de go, dis kin bi abit, we kin mek pɔsin gɛt LCS.
Yu gɛt dɛn sik ya bak?
Di men ɛn kɔmɔn sayn na we yu de fil pen fɔ lɔng tɛm ɛn we nɔ de dɔn . If yu gɛt dɛn sik ya bak, i kin bi LCS.
- We yu tinap, i kin tan lɛk se di bak dɔn arch we nɔ nid fɔ du dat.
- Pan ɔl we a nɔ gɛt bɔku bɔku bɔdi, mi bɛlɛ tan lɛk se i de kɔmɔt bifo.
- di bכtכk dεm de sho we de kכmכt bak (sכm pipul dεn kin kכl dis bak "dכk poz").
- Sɔmtɛm, pen kin kam na di hip, ni, ɛn bak.
- Bak pen kin bɔku we yu tinap fɔ lɔng tɛm ɔ yu de waka.
De tin wae impɔtant pas ɔl na fɔ go to dɔktɔ wae sabi yu if yu gɛt dɛn kayn sik ya, pas fɔ gɛs. I kin no fɔ tru if dis na LCS ɔ ɔda kɔndishɔn.
Aw dɔktɔ kin fɛn dis?
Di fɔs tin we dɔktɔ go du na fɔ chɛk aw yu tinap. I kin gɛt aidia bɔt dis bay we i luk di we aw yu tinap ɛn waka. Dɔn, i kin du sɔm simpul tɛst dɛn fɔ no if dɛn mɔsul dɛn ya nɔ balans.
Ɔvahɛd Skwat Tɛst
Insay dis, dɛn kin aks yu fɔ skwatin wit yu an dɛn stret ɔp yu ed. Dɔn dɛn kin chɛk fɔ si if yu bak de arch we yu nɔ nid ɔ if yu bɔdi de ledɔm bifo tumɔs.
Skwat Tɛst we gɛt wan leg
Dɛn kin aks yu fɔ tinap pan wan leg ɛn skwatin. Dɔn yu kin no if di mɔsul dɛn wik bay we yu luk if di ni bɛn insay ɔ di bɔdi tilt to di sayd.
Tɛst fɔ push-ɔp
We yu du push-ap, yu de luk fɔ si if yu bak de sag ɔ yu hip dɛn de sink na grɔn. dis de sho klia wan se di bכdi εn di bכtכm mכsul dεm wik.
Aw yu kin trit ɛn ɛksesaiz dis?
Di bɛst tritmɛnt fɔ dis na fɔ du ɛksɛsayz di rayt we . Mɔ pas mɛrɛsin, i impɔtant fɔ mek yu tinap fayn. Dɛn fɔ du dis insay tu stej.
Stej 1: Rilis di tayt mɔsul dɛn
di fכs tin we yu nid fכ du na fכ "rilaks" dεn mכsul dεm we tu tayt εn sכt. Yu kin yuz wan `Foam Roller` fɔ dis. We yu put di mɔsul we de pen pan am ɛn rol am bɔku bɔku tɛm, di tayt we i tayt go stɔp. Dɔn yu nid fɔ du ɛksesaiz dɛn fɔ strɛch we gɛt fɔ du wit dɛn mɔsul dɛn de.
Faz 2: Strɔng di wik mɔsul dɛn
afta yu rilaks di tayt mכsul dεm, yu nid fכ wek εn strכng di wik mכsul dεm we bin de "slip."
Na sɔm simpul ɛgzampul dɛn we go ɛp fɔ du dis:
| Ɛksasayz | Aw fɔ du am ɛn aw i impɔtant |
|---|---|
| Flɔ Brij (ɔ Glute Brij) . | Ledɔm na yu bak, bɛn yu ni dɛn, ɛn put yu fut dɛn na grɔn. Naw, es yu bɔdi ɔp smɔl smɔl. Hol fɔ tu sɛkɔn ɛn afta dat, put dɛn dɔŋ bak dɔŋ. Dis go mek yu bɔdi ɛn yu bɛlɛ mɔsul dɛn strɔng. |
| Bɔd Dɔg | Gɛt yu 4 fut wit yu an ɛn yu ni dɛn na grɔn. Naw, di sem tɛm, es yu rayt an fɔ go bifo ɛn yu lɛft an stret bak. Balans yu bɔdi fɔ sɔm sɛkɔn ɛn chenj yu pozishɔn. Dis go bil di kɔr stebiliti. |
| Plank we dɛn mek | Kip yu bɔdi stret, wit yu ɛlb ɛn fut finga dɛn na grɔn. Nɔ mek yu bak sag. Dis go mek yu bɛlɛ mɔsul dɛn strɔng. |
Aw yu go avɔyd dis kayn tin?
Dɛn se: “Prɛvenshɔn bɛtɛ pas fɔ mɛn am.” So fɔ avɔyd dis LCS kɔndishɔn, ad dɛn simpul tin ya to yu ɛvride layf.
- Chenj yu pozishɔn ɔltɛm: If yu sidɔm na chia, grap wan tɛm insay awa ɛn waka rawnd smɔl, ɛn mek yu bɔdi strɛch smɔl.
- Stand Dɛsk: If i pɔsibul, yuz tinap tebul instead fɔ yuz sidɔm tebul na wokples.
- Di rayt we aw yu de tinap: Praktis fɔ kip yu bak stret we yu sidɔm ɛn tinap.
- Ɛksesaiz ɔltɛm: Du ɛksesaiz fɔ at le 30 minit ɛvride, lɛk fɔ waka, rɔn, ɔ swim. Ɛspɛshali di ɛgzampul dɛn we de mek di kɔr ɛn di glut strɔng, at le tu to tri dez insay di wik.
Mɛsej we dɛn kin kɛr go na os
- Lower Crossed Syndrome na mɔr prɔblɛm wit aw pɔrsin de tinap wae pɔrsin kin sidɔm pasmak pas sik.
- Bak pen ɛn chenj na di bɔdi shep (slouching, protruding belly) na di men sayn dɛm.
- Nɔr nid fɔ wɔri, dis sik kin dɔn ɔlmost kɔmplit wan wit di rayt ɛksɛsayz ɛn chenj na yu layf.
- Fɔ strɛch tayt mɔsul dɛm ɛn fɔ mek di wik mɔsul dɛm strɔng impɔtant fɔ trit.
- If yu gɛt bak pen, mek shɔ se yu go to yu dɔktɔ ɔ fisiotɛrapist bifo yu bigin ɛni ɛksesaiz .
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