Ngaba nawe uziva iintlungu zomqolo okanye iintlungu xa usukuma esihlalweni ixesha elide? Xa usebenza eofisini, uqhuba imoto, okanye uhleli nje esofeni ubukele iTV, indlela esima ngayo iyatshintsha singazi nokuba sithini. Xa sihlala kwindawo efanayo kangangeeyure, oku kunefuthe elikhulu kwimisipha ekwisinqe sethu. Imeko eqhelekileyo enokwenzeka ngenxa yoku ibizwa ngokuba yi-'Pelvic Tilt'. Kodwa ungakhathazeki, le yimeko eqhelekileyo abantu abaninzi abanayo, kwaye inokunyangeka ngokupheleleyo ngokuzilolonga okulula kunye notshintsho oluncinci kwindlela yokuphila.
Ngamafutshane, yintoni iPelvic Tilt?
I-pelvis yinxalenye ebaluleke kakhulu yomzimba wethu. Khawucinge nje, isasaza ubunzima bomzimba wethu wonke ngokulinganayo phakathi kwemilenze yethu, isenza sihambe, kwaye ikhusela amalungu abalulekileyo esiswini sethu.
Ngokwesiqhelo, isinqe somntu ophilileyo kufuneka sibe kwindawo ethe nkqo, engathathi cala , singatyeki phambili okanye ngasemva. Kodwa xa sihleli kwindawo enye ixesha elide, ingakumbi xa sihleli, ezinye izihlunu ziba nzima ngokungeyomfuneko, kwaye ezinye ziba buthathaka. Kulapho loo bhalansi ilahlekayo kwaye isinqe sityeke kwicala elinye. Oku sikubiza ngokuba yiPelvic Tilt.
Kukho iintlobo ezimbini eziphambili zale nto. Masibone ukuba zeziphi.
| Uhlobo lokuthambekela kwepelvic | Kwenzeka ntoni apha? |
|---|---|
| Ukuthambekela kwePelvic Ngaphambili | Olu lolona hlobo luxhaphakileyo. Ukuhlala ixesha elide kubangela ukuba i-hip flexors iqine kwaye imfutshane. Ezi zihlunu ziqinileyo zitsala i-pelvis ezantsi nangaphambili. Oku kubangela ukuba umqolo ugobe ngaphakathi kwaye isisu siphume phambili. |
| Ukuthambekela kwePelvic yangasemva | Oku kubangelwa kukufinyezwa kwee-extensors zesinqe, nto leyo ebangela ukuba i-pelvis ithambekele ngasemva. Oku kubangela ukuba umqolo ongezantsi ube tyaba. Oku kukwabangela iintlungu zomqolo. |
Imiphumo enokuba nayo ukuthambekela kwe-pelvic kwimpilo yakho
Xa isinqe sithambekele kwelinye icala, asipheli apho. Izihlunu ezisijikelezileyo nazo ziqala ukutshintsha ukuze zilungele. Kufana nokuba xa idomino enye iwela, ezinye ziwela ngokulandelelana. Ngoko ke ingxaki enye inokubangela ezinye iingxaki ezininzi.
- Intlungu yomqolo: Ukuthambekela kwesinqe kutshintsha indlela egobile ngayo umqolo. Oku kubeka uxinzelelo olungeyomfuneko kumqolo, nto leyo enokubangela iintlungu ezingapheliyo zomqolo osezantsi kunye nokungonwabi.
- Ukutsalwa kweHamstring: Ukuthambeka kwepelvic ngaphambili kwenza buthathaka amathambo entanyeni. Imisipha yethanga, izihlunu ezingasemva kwethanga , kufuneka zisebenze nzima ukuze zibuyisele amandla azo. Oku kubangela ukuba zihlale ziqinile. Oku kunokunyusa nomngcipheko wokutsalwa kwehamstring.
- Ukudumba kwesisu: Xa i-pelvic ithambekele ngaphambili, i-pelvis ithambekele phambili, ityhala isisu phambili. Oku kwenza izihlunu zesisu zibe buthathaka kwaye kwenza isisu sibonakale ngakumbi.
- Ukungomelelanga komzimba: Olu hlobo lobuthathaka bemisipha kunye nokuxinana kwayo kunokunciphisa ukuqina komzimba wakho. Kunokwandisa umngcipheko wokwenzakala ngokusebenzisa indlela engafanelekanga yokuma ngelixa uzilolonga.
Ziziphi izizathu eziphambili zokuthambekela kwe-pelvic?
Isizathu esiphambili soku yindlela esiphila ngayo.
- Ubomi bokuhlala phantsi, ukungazilolongi, apho uhlala khona ixesha elide.
- Ukuhlala esitulweni iiyure ezininzi ngenxa yomsebenzi, ukubukela iTV, okanye ukuqhuba imoto.
- Ukulala kwindawo engafanelekanga ngenxa yentuthuzelo.
- Ukuma kakubi, ngokuqhelekileyo xa uhamba okanye umi.
Kule mihla, le meko iqheleke kakhulu kuluntu, njengoko abantu abaninzi besebenza kwiikhompyutha kwaye nabantwana besikolo bahlala kwindawo enye iiyure ezininzi befunda.
Zithini iimpawu zokuthambekela kwe-pelvic?
Jonga ukuba unazo na ezi mpawu.
| Uphawu | Inkcazo |
|---|---|
| Intlungu esezantsi komqolo | Intlungu kwindawo ephakathi kweembambo kunye nesinqe. Le ntlungu inokwanda xa usenza umthambo okanye uphakamisa iintsimbi. |
| Intlungu kwilungu le-sacroiliac | Ukudumba kwezi joints zimbini (sacroiliac joints) ezantsi komqolo kunokubangela ukuba iintlungu zisasazeke ukusuka emqolo ziye ezimpundu, emqolo, nasemathangeni. |
| Ukunyanzelwa kwe-Femoroacetabular | Kulapho iindawo zesinqe zikhuhlana ngokuphindaphindiweyo, nto leyo ebangela umonakalo kwilungu. Intlungu ibakho xa isinqe sishukunyiswa. |
Ukuba ufumana intlungu ebuhlungu okanye enzima yomqolo okanye yamalungu, bonana nogqirha wakho ngoko nangoko ukuze ufumane unyango. Isenokuba luphawu lwenye imeko enzima.
Zeziphi iindlela zokuzilolonga ezinokwenziwa ukuze utyekele kwi-pelvic?
Eyona sisombululo silungileyo koku kukuzilolonga ngokufanelekileyo. Kwiimeko ezininzi, utyando alufuneki. Ukolula izihlunu eziqinileyo nokuqinisa izihlunu ezibuthathaka kunokunceda ukubuyisela i-pelvis kwindawo engathathi cala.
Ngezantsi kukho ezinye iindlela ezilula onokuzenza ekhaya.
| Ukuzilolonga okulula kokuthambekela kwepelvic | |
|---|---|
| Ukuze uthambekele ngaphambili kwi-pelvic: | |
| Ukolula i-Hip Flexor | Beka idolo elinye phantsi uze ugobe elinye umlenze phambili ngee-degrees ezingama-90. Zisa izinqe zakho ngaphakathi uze uzibambe ude uzive ukolula esinqeni sakho esingaphambili. Bamba imizuzwana engama-30 uze utshintshele kwelinye icala. |
| Ibhuloho yeGlute | Lala ngomqolo, goba amadolo akho, uze ubeke iinyawo zakho phantsi. Ngoku, qinisa amadolo akho uze uphakamise izinqe zakho phezulu. Yima imizuzwana embalwa, uze wehle kancinci. |
| Ukuze uthambekele ngasemva kwe-pelvic: | |
| Ukolula iHamstring | Hlala phantsi uze usasaze imilenze yakho. Gcina umlenze omnye uthe tye uze ubeke umphantsi womlenze omnye ethangeni elingaphakathi lomlenze owoluliweyo. Ngoku jika umlenze wakho owoluliweyo uye ngasezinzwaneni. Uya kuziva usoluliwe ngasemva kwethanga lakho. Bamba imizuzwana engama-30 uze utshintshe. |
| I-Floor Cobra | Lala phantsi ujonge phantsi. Phakamisa iingalo zakho phantsi, qinisa amadolo akho, uze uphakamise isifuba sakho kunye nentloko yakho kancinci. Oku kuya kuqinisa izihlunu zakho zomqolo. |
Eyona nto ibalulekileyo kukwenza le mithambo rhoqo kwaye unciphise ixesha olichitha uhleli . Izinto ezincinci ezifana nokuvuka nokuhambahamba rhoqo emva kwesiqingatha seyure kunye nokunikela ingqalelo kwindlela ome ngayo umzimba kunokwenza umahluko omkhulu. Ngale ndlela, ungalungisa indlela ome ngayo umzimba wakho kwaye ususe iimpawu ezifana neentlungu zomqolo.
Umyalezo Wokuya Ekhaya
- Ukuthambeka kwepelvic yimeko apho ipelvis ithambeka kwicala elinye ngenxa yokuhlala kwindawo enye ixesha elide. Le yimeko eqhelekileyo kakhulu.
- Iintlungu zomqolo ezihlala zisenzeka, isisu esiphumayo, kunye nentlungu yesinqe zisenokuba zezona mpawu ziphambili .
- Eyona sizathu siphambili sale meko kukuphila ubomi bokungahlali phantsi kunye nokungazilolongi.
- Amaxesha amaninzi, ukuthambekela kwe-pelvic kunokupheliswa ngokupheleleyo ngokwenza umthambo ofanelekileyo kunye nokutshintsha indlela yokuphila.
- Ukuba unentlungu enzima okanye ende, qiniseka ukuba ubona ugqirha wakho ukuze akunike icebiso.
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