Kodi munayamba mwazindikirapo kuti pakapita nthawi, munthu amene amagwira ntchito pampando wa muofesi, akuonera TV, kapena kukhala pa kompyuta kwa nthawi yayitali amayamba kumva kupweteka kwa msana pang'ono? Ngati simukumvetsera poyamba, koma ululuwu umawonjezeka pang'onopang'ono, ndipo ngakhale mutayimirira, msana wanu umangowerama mkati ndipo mimba yanu imawoneka ngati ikubwera kutsogolo, mwina muli ndi vuto lotchedwa Lower Crossed Syndrome (LCS). Musadandaule, ili ndi vuto la kaimidwe ka thupi osati matenda. Tiyeni tikambirane za izi mosavuta.
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Mwachidule, kodi Lower Crossed Syndrome (LCS) ndi chiyani?
Taganizirani za msana wathu, chiuno, ndi minofu yozungulira ngati dongosolo lomwe limagwira ntchito limodzi. Dongosolo ili liyenera kukhala lolinganizidwa bwino. Lower Crossed Syndrome ndi pamene dongosololi limatayika .
Mwachidule, magulu ena a minofu m'thupi lathu amakhala olimba kwambiri komanso ochita zinthu mopitirira muyeso. Pakadali pano, magulu ena a minofu omwe ayenera kugwira ntchito motsutsana nawo amakhala ofooka komanso osagwira ntchito mokwanira. Izi zimatchedwa "Crossed Syndrome" chifukwa minofu yolimba komanso yofooka iyi imakonzedwa mozungulira, monga chilembo 'X'.
| Minofu yolimba/yogwira ntchito mopitirira muyeso | Minofu yofooka/yosagwira ntchito |
|---|---|
| Ma Flexor a Hip - Awa ali kutsogolo kwa ntchafu. | Minofu ya gluteal |
| Zowonjezerera Kumbuyo Kwam'munsi | Minofu Yam'mimba Yakuya |
Kusalinganika kumeneku kumapangitsa kuti chiuno chathu chiweramire patsogolo, zomwe zimapangitsa kuti msana wathu upinde mkati ndipo mimba ndi matako athu zitulukire kunja.
N’chifukwa chiyani izi zikuchitika kwa ife? Chifukwa chachikulu n’chiyani?
Chifukwa chachikulu cha izi ndikukhala pamalo omwewo, makamaka kukhala pansi, kwa maola ambiri . Umu ndi momwe timatchulira "Moyo Wongokhala". Ganizirani zinthu izi:
- Ntchito ya muofesi: Kukhala pampando patsogolo pa kompyuta kwa tsiku lonse.
- Kuyendetsa: Kuyendetsa galimoto mumsewu wodzaza magalimoto kwa maola ambiri.
- Maphunziro: Kukhala pamalo omwewo kwa nthawi yayitali kusukulu kapena m'makalasi a maphunziro.
- Zosangalatsa: Kukhala nthawi yambiri kunyumba ndikuonera TV, kugwiritsa ntchito foni, komanso kusewera masewera apakompyuta.
Tikakhala pansi, zolumikizira zathu za m'chiuno nthawi zambiri zimakhala zolimba komanso zazifupi. Pakadali pano, matako athu amafooka chifukwa sitiwagwiritsa ntchito. Pakapita nthawi, izi zimakhala chizolowezi, zomwe zimapangitsa kuti munthu akhale ndi LCS.
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Check Availability →Kodi inunso muli ndi zizindikiro izi?
Chizindikiro chachikulu komanso chodziwika bwino ndi kupweteka kosatha komanso kosatha m'munsi mwa msana . Ngati mulinso ndi zizindikiro izi, mwina ndi LCS.
- Mukayimirira, kumbuyo kumaoneka ngati kwapindika mosayenera.
- Ngakhale kuti sindili wonenepa kwambiri, mimba yanga ikuwoneka ngati ikutuluka patsogolo.
- Matako akuwoneka akutuluka chammbuyo (ena amatchanso izi kuti "kaimidwe ka bakha").
- Nthawi zina, ululu ukhoza kuchitika m'chiuno, mawondo, ndi kumbuyo.
- Kupweteka kwa msana kumawonjezeka mukayimirira kwa nthawi yayitali kapena mukuyenda.
Chofunika kwambiri ndikuonana ndi dokotala woyenerera ngati muli ndi zizindikirozi, m'malo mongoganizira. Iye akhoza kudziwa ngati izi ndi LCS kapena vuto lina.
Kodi dokotala amapeza bwanji izi?
Chinthu choyamba chimene dokotala angachite ndikuyang'ana kaimidwe kanu. Angadziwe izi poyang'ana momwe mukuimirira ndi kuyenda. Kenako, angachite mayeso osavuta kuti atsimikizire kusalinganika kwa minofu imeneyi.
Mayeso a Overhead Squat
Mu izi, mukupemphedwa kuti muwerame ndi manja anu olunjika pamwamba pa mutu wanu. Kenako amafufuza ngati msana wanu ukupindika mosafunikira kapena ngati thupi lanu likuwerama kwambiri.
Mayeso a Squat a Mwendo Umodzi
Mumapemphedwa kuti muime ndi mwendo umodzi ndikugwada. Kenako mutha kuzindikira kufooka kwa minofu poyang'ana ngati bondo lapinda mkati kapena thupi lapendekeka m'mbali.
Mayeso okakamiza
Mukachita push-up, mumayang'ana kuti muwone ngati msana wanu ukugwa kapena chiuno chanu chikugwa pansi. Ichi ndi chizindikiro chodziwikiratu cha kufooka kwa minofu ya m'mimba ndi matako.
Kodi mumachita bwanji izi ndikuchita masewera olimbitsa thupi?
Chithandizo chabwino kwambiri cha izi ndi kuchita masewera olimbitsa thupi moyenera . Kupatula mankhwala, ndikofunikira kukonza kaimidwe ka thupi. Izi ziyenera kuchitika m'magawo awiri.
Gawo 1: Tulutsani minofu yolimba
Chinthu choyamba chomwe muyenera kuchita ndikumasula minofu yolimba kwambiri komanso yafupikitsidwa. Mutha kugwiritsa ntchito Foam Roller pa izi. Mukayika minofu yopweteka pa iyo ndikuyizungulira mobwerezabwereza, kulimba kwake kudzachepa. Kenako muyenera kuchita masewera olimbitsa thupi okhudzana ndi minofuyo.
Gawo 2: Limbitsani minofu yofooka
Mukatha kupumula minofu yolimba, muyenera kudzutsa ndikulimbitsa minofu yofooka yomwe inali "kugona."
Nazi masewera olimbitsa thupi osavuta omwe angathandize pa izi:
| Kuchita masewera olimbitsa thupi | Momwe mungachitire izi ndi kufunika kwake |
|---|---|
| Mlatho wa Pansi (kapena Mlatho wa Glute) | Gonani chagada, pindani mawondo anu, ndipo ikani mapazi anu pansi. Tsopano pang'onopang'ono kwezani matako anu mmwamba. Gwirani kwa masekondi awiri kenako muwatsitsenso pansi. Izi zidzalimbitsa matako anu ndi minofu ya m'mimba. |
| Galu wa Mbalame | Yendani ndi miyendo yonse inayi ndi manja ndi mawondo anu pansi. Tsopano, nthawi yomweyo, tambasulani dzanja lanu lamanja patsogolo ndi mwendo wanu wakumanzere molunjika kumbuyo. Limbitsani thupi lanu kwa masekondi angapo kenako sinthani malo. Izi zipangitsa kuti pakati pa thupi pakhale bata. |
| Thalauza | Sungani thupi lanu molunjika, zigongono ndi zala zanu zili pansi. Musalole msana wanu kugwada. Izi zidzalimbitsa minofu ya m'mimba mwanu. |
Kodi mungapewe bwanji vutoli?
"Kupewa matenda kuli bwino kuposa kuchiza," akutero iwo. Choncho kuti mupewe vuto la LCS, onjezerani zinthu zosavuta izi pa moyo wanu watsiku ndi tsiku.
- Sinthani malo anu pafupipafupi: Ngati mutakhala pampando, imirirani kamodzi pa ola limodzi ndikuyenda pang'ono, zomwe zimapangitsa thupi lanu kutambasula pang'ono.
- Desiki Yoyimirira: Ngati n'kotheka, gwiritsani ntchito desiki yoyimirira m'malo mwa desiki yoyimirira kuntchito.
- Kaimidwe koyenera: Yesetsani kusunga msana wanu mowongoka mukakhala ndi kuyimirira.
- Kuchita masewera olimbitsa thupi nthawi zonse: Chitani masewera olimbitsa thupi osachepera mphindi 30 patsiku, monga kuyenda, kuthamanga, kapena kusambira. Makamaka masewera olimbitsa thupi olimbitsa thupi a m'mimba ndi m'mimba, masiku osachepera awiri kapena atatu pa sabata.
Uthenga Wopita Nawo Kunyumba
- Matenda a Lower Crossed Syndrome ndi vuto la kaimidwe ka thupi lomwe limayamba chifukwa chokhala pansi kwambiri osati matenda.
- Kupweteka kwa msana ndi kusintha kwa mawonekedwe a thupi (kugwada, kutuluka m'mimba) ndi zizindikiro zazikulu.
- Palibe chifukwa chodera nkhawa, vutoli lingathe kuchiritsidwa kwathunthu ndi masewera olimbitsa thupi oyenera komanso kusintha moyo wanu.
- Kutambasula minofu yolimba komanso kulimbitsa minofu yofooka ndikofunikira kwambiri pa chithandizo.
- Ngati mukuvutika ndi msana, onetsetsani kuti mwaonana ndi dokotala wanu kapena katswiri wa physiotherapist musanayambe kuchita masewera olimbitsa thupi .
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