I hnungzang chu a hunched a, i pum a rawn lang chhuak em? Lower Crossed Syndrome chungchang hi han sawi ila!

Hun engemaw chen hnuah office chair-a thawk emaw, TV en emaw, computer-a rei tak ṭhut emaw chuan hnungzang na deuh a nei ṭan tih i hre ngai em? A tir lamah i ngaihven lo a, mahse he natna hi a zual zauh zauh a, i din lai pawhin i hnungzang chu chhung lam hawiin a inbeng mai a, i pum chu hmalam pan ang maiin i awm a nih chuan Lower Crossed Syndrome (LCS) tih natna i nei thei a ni. Ngaihtuah buai suh, hei hi natna aiin posture problem a ni zawk. Hemi chungchang hi awlsam takin han sawi ila.

A awlsam zawngin, Lower Crossed Syndrome (LCS) hi eng nge ni?

Kan ruhro, hip leh a chhehvela taksa peng hrang hrangte hi system pakhata thawk ho angin han ngaihtuah teh. He system hi a balance tha famkim a ngai a ni. Lower Crossed Syndrome hi he balance a hloh hian a ni .

A awlsam zawngin kan taksaa muscle group thenkhat chu an tight lutuk a, an overactive lutuk bawk. Chutih lai chuan anmahni dodal tura thawk tur muscle group dangte chu an chak lo va, an thawk tha lo hle bawk. Hei hi "Crossed Syndrome" an ti a, a chhan chu heng ruh tight leh chak lo te hi 'X' letter ang maia crisscross pattern-a inrem a nih vang a ni.

Hetianga kan inthlauhna hian kan pelvis chu hmalam hawiin a tilt a, chu chuan kan hnungzang chu chhung lam hawiin a curve a, kan pum leh kan hnute chu pawn lamah a rawn chhuak bawk.

Engvangin nge hetiang hi kan chungah a lo thlen? A chhan ber chu eng nge ni?

Chutianga a awm chhan ber chu hmun khata awm, a bik takin thut, darkar tam tak chhunga awm hi a ni . Hei hi "Sedentary Lifestyle" kan tih chu a ni. Hengte hi han ngaihtuah teh:

• Office hna: Ni tam zawk chu computer hmaa chair-a thut.
• Driving: Traffic jam-a darkar tam tak chhung lirthei khalh.
• Zirna: Sikul emaw tuition class-a hun rei tak chhung hmun khata thut.
• Hobby: In lama TV en, phone hman leh computer game khelh nan hun tam zawk hman.

Kan thut hian kan hip flexors te hi a tight a, a tawi fo thin. Chutih lai chuan kan glutes te chu kan hman loh avangin a chak lo ta hle mai. Hun a kal zel a, hei hi tih dan a lo ni ta a, chu chuan LCS a thlen ta a ni.

Nang pawhin heng symptoms te hi i nei ve em?

A lan chhuah dan ber leh langsar ber chu hun rei tak chhung, hnungzang hnuai lam natna dull tak a ni . Heng symptoms te pawh hi i neih chuan LCS a ni thei.

• Ding lai chuan a hnungzang chu a tul lovah a arch ang maiin a lang.
• Ka thau lutuk lo nachungin ka pum chu hmalam pan ang maiin a lang.
• A hnute chu hnunglam hawia rawn chhuakin a lang (thenkhat chuan hei hi "duck pose" an ti bawk).
• A châng chuan, hip, khup leh hnungzang-ah na a awm thei bawk.
• Hun rei tak ding emaw, kea kal emaw hian hnungzang na a tizual.

Engtin nge doctor hian hei hi a hmuh theih?

Doctor-in a tih hmasak ber tur chu i dinhmun enfiah hi a ni. I dinna leh i kal dan a en hian hei hi ngaihtuahna a nei thei a ni. Tichuan, heng taksa ruhte hi a inthlau lo tih finfiah nan test awlsam tak tak a ti thei ang.

Overhead Squat Test neih a ni

Hetah hian i kut chu i lu chungah dinglam hawia squat turin an ti che a ni. Chumi hnuah chuan i hnungzang chu a tul lovah a arch em tih emaw, i taksa chu hmalam a hawi lutuk em tih emaw an enfiah thin.

Ke pakhata Squat Test neih a ni

Ke pakhata ding a, squat turin an ti che a ni. Chumi hnuah chuan khup chu chhung lam hawia ben emaw, taksa chu a sir lam hawia innghah emaw enin taksa chak lohna i hmu thei ang.

Push-up test a ni

Push-up i tih hian i hnungzang a tlahniam em tih emaw, i hip te chu leiah a pil em tih emaw i en thin. Hei hian pum leh hnute ruh chak lohna a tilang chiang hle.

Engtin nge hei hi i enkawl a, i exercise?

Hei hi enkawlna tha ber chu exercise dik tak hi a ni . Damdawi aiin posture tihchangtlun a pawimawh. Hei hi stage hnih-a tih tur a ni.

Stage 1: Taksa khauh tak takte chu thlah rawh

I tih hmasak ber tur chu chutiang taksa ruh tight lutuk leh tawi lutuk te chu "relax" mai tur a ni. Hemi atan hian `Foam Roller` i hmang thei ang. Chu ruh natna chu a chungah i dah a, i roll nawn leh chuan a tightness chu a tlahniam ang. Tichuan, chutiang taksa ruh nena inzawm stretching exercise i tih a ngai a ni.

Phase 2: Taksa chak lote tichak rawh

Tight muscles te i relax hnuah chuan "muscles" lo awm tawh muscle chak lo te chu i tiharh a, i tichak a ngai a ni.

Hei hi a pui thei tur exercise awlsam tak tak thenkhat chu hetiang hi a ni:

Engtin nge he dinhmun hi i pumpelh theih ang?

"Tihdam aiin invenna a tha zawk," an ti. Chuvangin he LCS condition hi pumpelh tur chuan heng thil awlsam tak tak te hi i nitin nunah hian add la.

• Position thlak fo rawh: Chair-a i thut chuan darkar khatah vawi khat tal tho la, tlem tal kal kual la, i taksa chu tlem a tizau ang.
• Standing Desk: A theih chuan hnathawhna hmuna sitting desk hmang lovin standing desk hmang zawk ang che.
• Posture dik: Thut leh ding lai pawhin i hnungzang dinglam hawia awm tir thin ang che.
• Exercise neih fo: Ni khatah minute 30 tal exercise la, kea kal te, tlan te, tui chawi te hi a ni. A bik takin core leh glute tichaktu exercise, kar khatah ni hnih atanga ni thum tal.