Omugongo gwo guwulira nga gufukamidde ate olubuto ne lufuluma? Ka twogere ku bulwadde bwa Lower Crossed Syndrome!

Wali okirabye nti oluvannyuma lw’ekiseera, omuntu akola mu ntebe ya ofiisi, alaba ttivvi oba atuula ku kompyuta okumala ebbanga eddene atandika okulumwa omugongo akatono? Bw’oba ​​tosooka kugifaako, naye obulumi buno bweyongera mpolampola, era ne bw’oba ​​oyimiridde, omugongo gumala gafukamira munda n’olubuto lulabika ng’olujja mu maaso, oyinza okuba n’embeera eyitibwa Lower Crossed Syndrome (LCS). Tofaayo, kino kisinga kuba kizibu kya kuyimirira okusinga obulwadde. Ka twogere ku nsonga eno mu ngeri ennyangu.

Mu ngeri ennyangu, obulwadde bwa Lower Crossed Syndrome (LCS) kye ki?

Lowooza ku mugongo gwaffe, ebisambi, n’ebinywa ebitwetoolodde ng’enkola ekolagana. Enkola eno yeetaaga okuba mu bbalansi entuufu. Lower Crossed Syndrome bwe buba bbalansi eno bw'ebula .

Mu ngeri ennyangu, ebinywa ebimu mu mubiri gwaffe binywezebwa nnyo ne bikola ekisusse. Mu kiseera kino, ebibinja by’ebinywa ebirala ebirina okuba nga bikola ku bo bifuuka binafu era nga tebikola bulungi. Kino kiyitibwa "Crossed Syndrome" kubanga ebinywa bino ebinywezeddwa era ebinafu bisengekeddwa mu ngeri ya crisscross, ng'ennukuta 'X'.

Obutakwatagana buno buleetera ekisambi kyaffe okulengejja mu maaso, ekivaako omugongo gwaffe okukoona munda ate olubuto n’amatako ne bifuluma ebweru.

Lwaki kino kitutuukako? Ensonga enkulu eri etya?

Ensonga enkulu lwaki kino kibaawo kwe kusigala mu mbeera y’emu naddala ng’otudde okumala essaawa eziwera buli mulundi . Kino kye tuyita "Sedentary Lifestyle". Lowooza ku bintu bino:

• Omulimu gwa ofiisi: Okutuula mu ntebe mu maaso ga kompyuta okumala olunaku olusinga.
• Okuvuga: Okuvuga mmotoka mu jjaamu okumala essaawa eziwera.
• Ebyenjigiriza: Okutuula mu mbeera y’emu okumala ebbanga eddene mu ssomero oba mu bibiina by’okusoma.
• Ebintu by’ayagala: Okumala ebiseera bingi awaka ng’olaba ttivvi, ng’okozesa essimu, n’okuzannya emizannyo gya kompyuta.

Bwe tutuula, ebinywa byaffe eby’ekisambi bitera okunywezebwa era ne biba bimpi. Mu kiseera kino, glutes zaffe zifuuka nnafu kubanga tetuzikozesa. Ekiseera bwe kigenda kiyitawo, kino kifuuka omuze, ekivaako LCS.

Naawe olina obubonero buno?

Akabonero akakulu era akasinga okulabika kwe kulumwa omugongo ogwa wansi okumala ebbanga eddene era nga teguzibuwalira . Bw’oba ​​naawe olina obubonero buno, kiyinza okuba nga kya LCS.

• Bw’oba ​​oyimiridde, omugongo gulabika nga gufuukuuse mu ngeri eteetaagisa.
• Newankubadde sigejja nnyo, olubuto lulabika nga lufulumye mu maaso.
• Ensigo zirabika nga zifulumye emabega (abamu era kino bakiyita "duck pose").
• Oluusi, obulumi buyinza okubaawo mu bisambi, amaviivi n’omugongo.
• Obulumi bw’omugongo bweyongera ng’oyimiridde ebbanga eddene oba ng’otambula.

Omusawo kino akizuula atya?

Omusawo ky’agenda okusooka okukola kwe kukebera engeri gy’oyimiriddemu. Kino asobola okufuna ekirowoozo ng’atunuulira engeri gy’oyimiriddemu n’okutambulamu. Olwo, asobola okukola ebigezo ebyangu okukakasa obutakwatagana mu binywa bino.

Okugezesebwa kw’okusiba waggulu (overhead Squat Test).

Mu kino, osabibwa okufukamira ng’emikono gyo gigoloddwa waggulu w’omutwe. Olwo ne bakebera okulaba oba omugongo gwo gufuumuuka mu ngeri eteetaagisa oba omubiri gwo gwesigamye nnyo mu maaso.

Okugezesebwa kw’okufukamira n’amagulu agamu

Osabibwa okuyimirira ku kigere kimu n’ofukamira. Olwo osobola okuzuula obunafu bw’ebinywa ng’otunuulira oba okugulu kufukamidde munda oba omubiri guserengese ku bbali.

Okugezesebwa okusika waggulu

Bw’okola ‘push-up’, otunula okulaba oba omugongo gugwa oba ebisambi bibbira wansi. Kino kiraga bulungi obunafu mu binywa by’olubuto n’enkizi.

Kino okijjanjaba otya n’okikola otya?

Obujjanjabi obusinga obulungi ku kino kwe kukola dduyiro omutuufu . Okusinga eddagala, kikulu okulongoosa enyimirira. Kino kisaana okukolebwa mu mitendera ebiri.

Omutendera 1: Sumulula ebinywa ebinywezeddwa

Ekintu ky'olina okusooka okukola kwe "kuwummuza" ebinywa ebyo ebinywezeddwa ennyo era ebimpi. Kino osobola okukozesa `Foam Roller`. Bw’ogiteekako ekinywa ekiruma n’okiyiringisiza enfunda n’enfunda, okunyiga kujja kukendeera. Olwo olina okukola dduyiro w’okugolola ebikwatagana n’ebinywa ebyo.

Omutendera 2: Okunyweza ebinywa ebinafu

Oluvannyuma lw'okuwummuza ebinywa ebinywezeddwa, olina okuzuukuka n'okunyweza ebinywa ebinafu ebyali "bisula."

Wano waliwo dduyiro ennyangu ezijja okuyamba mu kino:

Oyinza otya okwewala embeera eno?

"Okuziyiza kusinga okuwonya," bwe bagamba. Kale okwewala embeera eno eya LCS, yongera ebintu bino ebyangu mu bulamu bwo obwa bulijjo.

• Kyusa enfo enfunda eziwera: Bw’oba ​​otudde mu ntebe, situka waakiri omulundi gumu mu ssaawa otambuleko katono, omubiri gwo guwe okugolola katono.
• Emmeeza Eyimiridde: Bwe kiba kisoboka, kozesa emmeeza eyimiridde mu kifo ky’emmeeza etudde ku mulimu.
• Enyimirira entuufu: Weegezeemu okukuuma omugongo nga gugoloddwa ng’otudde era ng’oyimiridde.
• Dduyiro buli kiseera: Kola dduyiro waakiri eddakiika 30 olunaku, gamba ng’okutambula, okudduka oba okuwuga. Naddala dduyiro anyweza core ne glute, waakiri ennaku bbiri oba ssatu mu wiiki.