Ese umugongo wawe wumva ucuramye kandi inda yawe ikazamuka? Reka tuvuge kuri Lower Crossed Syndrome!

Ese wigeze ubona ko nyuma y'igihe runaka, umuntu ukora mu ntebe yo mu biro, areba televiziyo, cyangwa yicaye kuri mudasobwa igihe kirekire atangira kubabara umugongo gato? Niba utabyitayeho bwa mbere, ariko ubu bubabare bugenda bwiyongera buhoro buhoro, ndetse n'iyo uhagaze, umugongo wawe uhita ugonda imbere kandi inda yawe isa n'aho irimo kuza imbere, ushobora kuba ufite indwara yitwa Lower Crossed Syndrome (LCS). Ntugahangayike, iki ni ikibazo cy'imiterere y'umubiri kuruta indwara. Reka tubiganireho mu buryo bworoshye.

Mu magambo make, ni iki cyitwa Lower Crossed Syndrome (LCS)?

Tekereza ko umugongo wacu, ikibuno cyacu, n'imitsi iwukikije ari sisitemu ikorana. Iyi sisitemu igomba kuba iringaniye neza. Indwara yo mu cyiciro cya Lower Crossed Syndrome ni igihe iyi iringaniye itakaye .

Mu magambo make, hari imitsi imwe n'imwe mu mubiri wacu irushaho gukomera no gukora cyane. Hagati aho, indi mitsi igomba kuba ikora ku mitsi iracika intege kandi ntikora neza. Ibi byitwa "Crossed Syndrome" kuko iyi mitsi irushaho gukomera no kudakora neza iba itunganijwe mu buryo burambuye, nk'inyuguti ya 'X'.

Uku kutumvikana gutuma ikibuno cyacu gihinduka imbere, bigatuma uruti rw'umugongo rwacu ruhinduka imbere, maze igifu cyacu n'amatako bigasohoka hanze.

Kuki ibi bitubaho? Impamvu nyamukuru ni iyihe?

Impamvu nyamukuru ibi ni uguguma mu mwanya umwe, cyane cyane kwicara, amasaha menshi icyarimwe . Ibi ni byo twita "Ubuzima bwo Gusinzira". Tekereza kuri ibi bintu:

• Akazi ko mu biro: Kwicara ku ntebe imbere ya mudasobwa mu gihe kinini cy'umunsi.
• Gutwara imodoka: Gutwara imodoka mu gihe cy'amasaha menshi mu muhanda .
• Uburezi: Kwicara mu mwanya umwe igihe kirekire mu ishuri cyangwa mu masomo y'ishuri.
• Ibyo ukunda: Kumara umwanya munini mu rugo ndeba televiziyo, nkoresha telefoni, kandi nkina imikino yo kuri mudasobwa.

Iyo twicaye, imitsi yo mu kibuno ikunze kuba migufi kandi ifunganye. Hagati aho, imitsi yo mu kibuno iracika intege kuko tutayikoresha. Uko igihe kigenda gihita, ibi biba akamenyero, bigatera LCS.

Ese nawe ufite ibi bimenyetso?

Ikimenyetso nyamukuru kandi gikunze kugaragara ni ububabare bukabije kandi bumara igihe kirekire mu mugongo wo hasi . Niba nawe ufite ibi bimenyetso, bishobora kuba LCS.

• Iyo uhagaze, inyuma isa n'aho igongamye bitari ngombwa.
• Nubwo ntari mfite umubyibuho ukabije, igifu cyanjye gisa n'aho kiri imbere.
• Amatako agaragara inyuma (bamwe bayita "ubwitonzi bw'igishuhe").
• Hari igihe ububabare bushobora kugaragara mu kibuno, mu mavi no mu mugongo.
• Ububabare bw'umugongo buriyongera iyo uhagaze igihe kirekire cyangwa ugenda n'amaguru.

Umuganga abibona ate?

Ikintu cya mbere muganga azakora ni ukureba uko uhagaze. Ashobora kubimenya arebye uko uhagaze n'uko ugenda. Hanyuma, ashobora gukora ibizamini byoroshye kugira ngo yemeze ko iyi mitsi idakora neza.

Ikizamini cyo gukaraba hejuru

Muri ibi, usabwa kwicara amaboko yawe agororotse hejuru y'umutwe wawe. Hanyuma bareba niba umugongo wawe urimo kugorama bitari ngombwa cyangwa niba umubiri wawe urimo kugorama cyane.

Ikizamini cyo gukamura amaguru rimwe

Usabwa guhagarara ku kuguru kumwe no kwikubita hasi. Hanyuma ushobora kumenya intege nke z'imitsi ureba niba ivi rihengamye imbere cyangwa niba umubiri uhengamye ku ruhande.

Ikizamini cyo gusunika

Iyo ukoze push-up, ureba niba umugongo wawe urembye cyangwa ikibuno cyawe kigwa hasi. Ibi bigaragaza intege nke mu mitsi yo mu nda no mu matako.

Ubyifatamo ute kandi ubyitoza ute?

Uburyo bwiza bwo kuvura ibi ni imyitozo ngororamubiri ikwiye . Uretse imiti, ni ngombwa kunoza imiterere y'umubiri. Ibi bigomba gukorwa mu byiciro bibiri.

Icyiciro cya 1: Kurekura imitsi ifunganye

Ikintu cya mbere ugomba gukora ni "kuruhuka" imitsi ifunganye cyane kandi migufi. Ushobora gukoresha `Foam Roller` kuri ibi. Iyo uyishyizeho imitsi ibabaza kandi ukayizungurutsa kenshi, ubukana buragabanuka. Hanyuma ugomba gukora imyitozo yo kunanura imitsi ijyanye n'iyo mitsi.

Icyiciro cya 2: Komeza imitsi idakomeye

Nyuma yo kuruhuka imitsi ikomeye, ugomba gukangura no gukomeza imitsi idakomeye yari "isinziriye."

Dore imyitozo yoroshye izagufasha muri ibi:

Ni gute wakwirinda iki kibazo?

Bagira bati: "Kwirinda biruta kwivuza." Rero kugira ngo wirinde iyi ndwara ya LCS, ongeramo ibi bintu byoroshye mu buzima bwawe bwa buri munsi.

• Hindura imiterere y'umubiri wawe kenshi: Niba wicaye ku ntebe, haguruka nibura rimwe mu isaha kandi ugende buhoro buhoro, bigatuma umubiri wawe urushaho kugorama.
• Ameza yo guhagarara: Niba bishoboka, koresha ameza yo guhagarara aho gukoresha ameza yo kwicara ku kazi.
• Imyitozo ikwiye: Itoze kugumisha umugongo wawe ugororotse igihe wicaye cyangwa uhagaze.
• Imyitozo ngororamubiri isanzwe: Kora nibura iminota 30 y'imyitozo ngororamubiri ku munsi, nko kugenda n'amaguru, kwiruka, cyangwa koga. Cyane cyane imyitozo yo gukomeza umubiri no kongera imbaraga mu ngingo, nibura iminsi ibiri cyangwa itatu mu cyumweru.